Time: 73:32
Distance: 11.46 miles
W/u: 22:57 for 3.01 miles
W/0: 6 mile tempo at 5:00 pace
C/d: 20:10 for 2.45 miles
I saw this workout on the schedule and had my doubts about being able to complete it at the proper pace. The warm up went well enough and I felt like this was going to be the best test of my fitness. I was delighted to see Scotty D roll up on his bike because that meant I had a pacer on the track and someone to hand me water if needed. The weather was the best it has been in recent weeks with cool temps (upper 60s) and low humidity.
I chose to run this workout on the track so that I would know exactly when the pace was going to shit. If I had run on the roads the pace would have the chance to really vary. Before getting started I made the comment that I was out to set the stadium record because I doubt anybody has run close to 30 mins for 6 miles on the Norman High School track.
Splits:
4:59.34, 4:59.35, 5:01.52 (15:37 at 5k),
5:04.67, 5:09.06, 5:01.54 for 30:15 total.
The first few miles rolled by as I was counting up the laps. Scotty tried to break the slight breeze on the homestretch but it was still noticeable. I was able to run about 3.5 miles comfortable before the wheels started to loosen. I didn't lose focus on the 5th mile but the pace definitely slipped as the effort got harder. The legs kept churning and I think my form stayed the same but the power from my legs wasn't there. I pushed the final 1k and was able to make the last mile respectable again to finish with a 5:03 mile average for the day. I texted Jailhouse and he said that it's probably the best tempo he has seen me complete.
Friday, July 31, 2009
Thursday, July 30, 2009
Something Steady
Time: 68:16
Distance: 11.02
Pace: 6:11
Map
I had some steady miles on the schedule this morning and Meagan has a standard 3 mile uptempo run. We shared the effort together as she ran a few minutes before I started. I got to run just under two miles as a warm up and then my splits with her were: 6:21, 6:25, 6:13. I then went on to solo a few miles at 5:58, 5:41, 5:43, 5:38, 5:28, 6:00. The majority of my solo effort was run into the wind in a neighborhood with lots of turns. I didn't feel great but I made sure to not fuss over the pace. The easiest part of the run came during the final mile when I noticed I was running 6:00 pace on my "cool down." I had decided to run easy the final mile back to the apartment with the wind at my back. I was still clipping along despite the fact it really felt like I was walking.
I have a big workout tomorrow that I think I will do on the track. It's a 6 mile tempo run at 5:00 pace which is basically my 10k pr/pb. I need to get focused and go to bed asap.
Distance: 11.02
Pace: 6:11
Map
I had some steady miles on the schedule this morning and Meagan has a standard 3 mile uptempo run. We shared the effort together as she ran a few minutes before I started. I got to run just under two miles as a warm up and then my splits with her were: 6:21, 6:25, 6:13. I then went on to solo a few miles at 5:58, 5:41, 5:43, 5:38, 5:28, 6:00. The majority of my solo effort was run into the wind in a neighborhood with lots of turns. I didn't feel great but I made sure to not fuss over the pace. The easiest part of the run came during the final mile when I noticed I was running 6:00 pace on my "cool down." I had decided to run easy the final mile back to the apartment with the wind at my back. I was still clipping along despite the fact it really felt like I was walking.
I have a big workout tomorrow that I think I will do on the track. It's a 6 mile tempo run at 5:00 pace which is basically my 10k pr/pb. I need to get focused and go to bed asap.
Wednesday, July 29, 2009
Scotty's Tester
Time: 35:22
Distance: ~4.5 miles
I ran with Carrot Top, Meagan and Scotty this evening from the NHS track. Scotty D was going to test out his foot on the infield of the track because it's soft and smooth like well conditioned hair. There isn't a lot to report about the run as the body continues to make adjustments to the training.
Distance: ~4.5 miles
I ran with Carrot Top, Meagan and Scotty this evening from the NHS track. Scotty D was going to test out his foot on the infield of the track because it's soft and smooth like well conditioned hair. There isn't a lot to report about the run as the body continues to make adjustments to the training.
Not a Bad Run
Time: 43:42
Distance: 6.08 miles
Pace: 7:11
Map
It was a great morning for a recovery run. I had a the luxury of going into work a little late today which meant a later start to the roads. The weather was still cool and a light rain had just fallen. Put in just over 6 miles that felt easy and smooth. The legs are a little sore from a combo of the Midnight Streak and the 3-hundos.
Distance: 6.08 miles
Pace: 7:11
Map
It was a great morning for a recovery run. I had a the luxury of going into work a little late today which meant a later start to the roads. The weather was still cool and a light rain had just fallen. Put in just over 6 miles that felt easy and smooth. The legs are a little sore from a combo of the Midnight Streak and the 3-hundos.
Tuesday, July 28, 2009
Strugglin' 3-Hundos
Time: 58:46
Distance: 8.33 miles
W/u: 23:06 for 3.01 miles
W/o: 12 x 300 with 100m jog in 30 sec. 1-4 at 10k pace (55), 5-8 at 5k pace (53-54), 9-12 at 3k pace (51)
C/d: 19:32 for 2.32 miles
I have never liked this workout but know how it's going to play out. The start always feels really easy and then somewhere around 5 to 7 the rest starts feeling really short. Then the pace drops at number 8 and everything starts to fall apart. I know this is going to happen and I plan for it each time, yet, it always hurts and is frustrating.
I enjoyed reading about Jailhouse doing this workout a few weeks ago because he struggled with it too. Here is what I split:
(27.36) 51.92, (31.43) 55.51, (27.17) 54.12, (27.90) 53.93, (27.25) 54.05, (27.35) 53.17, (28.18) 53.70, (26.87) 53.60, (28.63) 52.07, (27.40) 50.83, (29.17) 50.08, (29.10) 47.91 for 3 miles in 16:08 total.
Average rest = 28.15 seconds
Average 300 interval = 52.57
This will be a good workout to come back to in the next few months to see where my fitness is going.
Distance: 8.33 miles
W/u: 23:06 for 3.01 miles
W/o: 12 x 300 with 100m jog in 30 sec. 1-4 at 10k pace (55), 5-8 at 5k pace (53-54), 9-12 at 3k pace (51)
C/d: 19:32 for 2.32 miles
I have never liked this workout but know how it's going to play out. The start always feels really easy and then somewhere around 5 to 7 the rest starts feeling really short. Then the pace drops at number 8 and everything starts to fall apart. I know this is going to happen and I plan for it each time, yet, it always hurts and is frustrating.
I enjoyed reading about Jailhouse doing this workout a few weeks ago because he struggled with it too. Here is what I split:
(27.36) 51.92, (31.43) 55.51, (27.17) 54.12, (27.90) 53.93, (27.25) 54.05, (27.35) 53.17, (28.18) 53.70, (26.87) 53.60, (28.63) 52.07, (27.40) 50.83, (29.17) 50.08, (29.10) 47.91 for 3 miles in 16:08 total.
Average rest = 28.15 seconds
Average 300 interval = 52.57
This will be a good workout to come back to in the next few months to see where my fitness is going.
Monday, July 27, 2009
Fajitas
Time: 30:04
Distance: 4.17 miles
Pace: 7:13
Map
Meagan and I put in some easy miles after lounging around the Embassy Suites for the afternoon. The run tasted like fajitas as I was feeling my lunch from 1492. Other than the belching the run went well.
The last supper with pops and Roger was at Gaijin with Scotty, Meagan, Craig and Carolyn. We ordered several rolls and all was grand.
Distance: 4.17 miles
Pace: 7:13
Map
Meagan and I put in some easy miles after lounging around the Embassy Suites for the afternoon. The run tasted like fajitas as I was feeling my lunch from 1492. Other than the belching the run went well.
The last supper with pops and Roger was at Gaijin with Scotty, Meagan, Craig and Carolyn. We ordered several rolls and all was grand.
Catching a Break
Time: 58:23
Distance: 8.02 miles
Pace: 7:16
Map
Wow. What a difference a few degrees can make. The heat broke a bit and Meagan and I were out for our morning run from Main St. We ran the "Meagan Loop" that takes us south of town. My legs weren't too beat up from the race which is a good sign of the fitness.
The big part of the day occurred up in Oklahoma City at the Memorial. I had never visited the Memorial other than the few minutes we spent in part of the museum while I was at the marathon luncheon. The woman who was an organizer of the luncheon, Stacy, offered to give a private tour to myself, Meagan, Roger and pops. We met her in the lobby and she took us through the museum explaining the layout, the artifacts, the history, the committees, the state and national response, and the changed legislation. Everything about the event is documented, shared and explained in the truest and fairest manner possible. The tour was an emotional and uplifting experience considering the implications of the attack. When I ran the marathon I recognized the race was the Memorial's largest fundraiser but I didn't understand all the facts about the tragic event. Nor did I know individuals who had been affected by the bombing. That all changed after Stacy's tour because the museum puts a face to the day.
On the morning of April 19th, 1995, 168 lives were lost in one of the largest domestic terrorist attacks on the United States. As a competitor at the OKC Marathon, I knew about the 168 lives but I didn't know names. I didn't know faces. I didn't know their stories. That all changed this Monday during Stacy's tour and I thank her greatly. The OKC Memorial Marathon is more than a race, it's an event that raised $450,000 for the museum and the remembrance of those 168 individuals and their families.
I have been to the San Diego Marathon, Austin Marathon, Marine Corps Marathon, San Jose Marathon and know a lot about Boston, Chicago and New York, but I couldn't tell you which organizations they benefit. While the Memorial Marathon is a relatively small race that doesn't offer prize money, doesn't recruit big runners, has poor weather and a course that I couldn't describe as scenic, it is a great race that I'm proud to have been a part of this year. I would love to return to the race course and defend my title next year.
Distance: 8.02 miles
Pace: 7:16
Map
Wow. What a difference a few degrees can make. The heat broke a bit and Meagan and I were out for our morning run from Main St. We ran the "Meagan Loop" that takes us south of town. My legs weren't too beat up from the race which is a good sign of the fitness.
The big part of the day occurred up in Oklahoma City at the Memorial. I had never visited the Memorial other than the few minutes we spent in part of the museum while I was at the marathon luncheon. The woman who was an organizer of the luncheon, Stacy, offered to give a private tour to myself, Meagan, Roger and pops. We met her in the lobby and she took us through the museum explaining the layout, the artifacts, the history, the committees, the state and national response, and the changed legislation. Everything about the event is documented, shared and explained in the truest and fairest manner possible. The tour was an emotional and uplifting experience considering the implications of the attack. When I ran the marathon I recognized the race was the Memorial's largest fundraiser but I didn't understand all the facts about the tragic event. Nor did I know individuals who had been affected by the bombing. That all changed after Stacy's tour because the museum puts a face to the day.
On the morning of April 19th, 1995, 168 lives were lost in one of the largest domestic terrorist attacks on the United States. As a competitor at the OKC Marathon, I knew about the 168 lives but I didn't know names. I didn't know faces. I didn't know their stories. That all changed this Monday during Stacy's tour and I thank her greatly. The OKC Memorial Marathon is more than a race, it's an event that raised $450,000 for the museum and the remembrance of those 168 individuals and their families.
I have been to the San Diego Marathon, Austin Marathon, Marine Corps Marathon, San Jose Marathon and know a lot about Boston, Chicago and New York, but I couldn't tell you which organizations they benefit. While the Memorial Marathon is a relatively small race that doesn't offer prize money, doesn't recruit big runners, has poor weather and a course that I couldn't describe as scenic, it is a great race that I'm proud to have been a part of this year. I would love to return to the race course and defend my title next year.
Sunday, July 26, 2009
Week in Review
Time: 496:28
Distance: 69.61 miles
This was a planned down week and I think it went well. I was able to run without the worry of hitting big workouts with splits. At the end of the week I raced a fun 5k in Oklahoma City. My dad was able to attend and see me run 15:05 for the win. I felt good in the race and it's a fair indication of my fitness. I know that I'll be able to run much faster come Brookhaven on a faster course with more competition and better weather. Oh yea, and the race won't start at 11:00 pm. The body continues to feel good in all the right ways. I have a few aches here and there but it's the good type of soreness that comes with training hard. No niggles to speak of currently. Knock, knock.
Distance: 69.61 miles
This was a planned down week and I think it went well. I was able to run without the worry of hitting big workouts with splits. At the end of the week I raced a fun 5k in Oklahoma City. My dad was able to attend and see me run 15:05 for the win. I felt good in the race and it's a fair indication of my fitness. I know that I'll be able to run much faster come Brookhaven on a faster course with more competition and better weather. Oh yea, and the race won't start at 11:00 pm. The body continues to feel good in all the right ways. I have a few aches here and there but it's the good type of soreness that comes with training hard. No niggles to speak of currently. Knock, knock.
Lazy Sunday with Family
Time: 58:25
Distance: 8.01 miles
Pace: 7:17
Map
I had a very late night with the activities of the Midnight Streak which meant I wasn't eager to be up running. Meagan and I agreed that we could run in the afternoon before the Summer Breeze Concert. It was a morning of relaxation at Cafe Plaid and showing Roger campus. I even got to watch a bit of television before taking a little nap in the afternoon.
When it was time to hit the roads I was pleased to feel that the temps were in the 70s. Meagan and I found 8 miles of grass/road for this run. I wasn't too concerned with the distance as this week is wrapping up nicely. It was intended to be a down week too.
Meagan has a better recap of today so I'll let her explain in better detail.
Distance: 8.01 miles
Pace: 7:17
Map
I had a very late night with the activities of the Midnight Streak which meant I wasn't eager to be up running. Meagan and I agreed that we could run in the afternoon before the Summer Breeze Concert. It was a morning of relaxation at Cafe Plaid and showing Roger campus. I even got to watch a bit of television before taking a little nap in the afternoon.
When it was time to hit the roads I was pleased to feel that the temps were in the 70s. Meagan and I found 8 miles of grass/road for this run. I wasn't too concerned with the distance as this week is wrapping up nicely. It was intended to be a down week too.
Meagan has a better recap of today so I'll let her explain in better detail.
Midnight Streak
Time: 40:22
Distance: 6.04 miles
W/u: 15:36 for 2.00 miles
Race: 15:05 for 5k
C/d: 9:46 for .94 miles (yes, that's really slow)
My pops and Roger rolled into town around 3 pm this afternoon and greeted me at the running shop. I was busy with a customer but made time for the family. The trip from SD (San Diego, not South Dakota) to OK went well enough. After work, Meagan and I met up with the duo at the Embassy Suites here in Norman. Surprisingly, it's a pretty solid place that sticks out like a sore thumb on the northern part of the city. The best part of the evening was the "manager's reception" which is an open invite to guests to drink for free at the bar. I couldn't pass up my favorite type of beer, free, so I had a few Shock Top. I couldn't eat all that much because I was going to race the Midnight Streak at 11:00 pm, but I nibbled on some nachos, pizza and artichoke dip. Iron stomach.
After a quick trip to Starbucks for some 'feine, it was time to hit I-35 for a ride up to the OKC Fairgrounds. The Midnight Streak was taking place inside the state fairgrounds for I believe the 5th year. The race has had a few hitches in the past including a short course due to the lead vehicle not knowing the course. This year's race shaped up as being no different as my warm up led me by a couple of volunteers who told me to go in the wrong direction.
The start of the race was a little delayed due to the number of people still picking up their packets. A little over 900 people would finish the 5k race which is great considering it starts at 11:00 pm. I told Jerry's Kids that I was going out hard on our warm up, but he didn't seem phased.
The race went out as planned, but there wasn't any "k" or mile markers along the course. I was wearing Mr. Garmin but I was trying not to glance at him during the competition. The pace was quick from the start and after the first mile the field as down to Jerry, a high schooler and me. The course took us to a hairpin and by this time Jerry and I had separated from the kid. At almost exactly halfway there was a steady climb for about 300 meters, nothing steep but enough for my sustained effort to drop Jerry's Kids. I could tell he was a little uncomfortable from the start as he was grunting every now and then. Down the hill I increased the lead and continued to feel good until the end of the race. My splits were:
4:38.63 (a good opening mile), 5:05.94 (slow due to the hill), 4:59.35 (should have pushed harder with 1k to go) for 15:05ish total.
I placed 1st by 14 seconds and felt comfortable doing so. I should have pressed a little bit more around the 4k mile mark and I think I could have broken 15:00.
Pops after the race with son.
Meagan after the race with boyfriend.
Distance: 6.04 miles
W/u: 15:36 for 2.00 miles
Race: 15:05 for 5k
C/d: 9:46 for .94 miles (yes, that's really slow)
My pops and Roger rolled into town around 3 pm this afternoon and greeted me at the running shop. I was busy with a customer but made time for the family. The trip from SD (San Diego, not South Dakota) to OK went well enough. After work, Meagan and I met up with the duo at the Embassy Suites here in Norman. Surprisingly, it's a pretty solid place that sticks out like a sore thumb on the northern part of the city. The best part of the evening was the "manager's reception" which is an open invite to guests to drink for free at the bar. I couldn't pass up my favorite type of beer, free, so I had a few Shock Top. I couldn't eat all that much because I was going to race the Midnight Streak at 11:00 pm, but I nibbled on some nachos, pizza and artichoke dip. Iron stomach.
After a quick trip to Starbucks for some 'feine, it was time to hit I-35 for a ride up to the OKC Fairgrounds. The Midnight Streak was taking place inside the state fairgrounds for I believe the 5th year. The race has had a few hitches in the past including a short course due to the lead vehicle not knowing the course. This year's race shaped up as being no different as my warm up led me by a couple of volunteers who told me to go in the wrong direction.
The start of the race was a little delayed due to the number of people still picking up their packets. A little over 900 people would finish the 5k race which is great considering it starts at 11:00 pm. I told Jerry's Kids that I was going out hard on our warm up, but he didn't seem phased.
The race went out as planned, but there wasn't any "k" or mile markers along the course. I was wearing Mr. Garmin but I was trying not to glance at him during the competition. The pace was quick from the start and after the first mile the field as down to Jerry, a high schooler and me. The course took us to a hairpin and by this time Jerry and I had separated from the kid. At almost exactly halfway there was a steady climb for about 300 meters, nothing steep but enough for my sustained effort to drop Jerry's Kids. I could tell he was a little uncomfortable from the start as he was grunting every now and then. Down the hill I increased the lead and continued to feel good until the end of the race. My splits were:
4:38.63 (a good opening mile), 5:05.94 (slow due to the hill), 4:59.35 (should have pushed harder with 1k to go) for 15:05ish total.
I placed 1st by 14 seconds and felt comfortable doing so. I should have pressed a little bit more around the 4k mile mark and I think I could have broken 15:00.
Pops after the race with son.
Meagan after the race with boyfriend.Saturday, July 25, 2009
The Challenge
A few days ago I was thinking about creating a challenge so that I would hold myself a bit more responsible in the Midnight Streak. I figured that the 5k run in London this morning would be a good starting point. And by 5k I mean women's 5k. And by women's 5k I'm not talking about the winner. I was thinking that Kim Smith would be a good marker for my challenge. This morning she ran 14:52 to take third place in the Aviva London meet. That's the standard. 14:52 or bust for tonight. My excuses will be that it's (a) hot, (b) humid, (c) starts at 11:00pm. My excuses won't work because (a) Kim is a girl, (b) she didn't win, (c) she's a girl.
Morning Shakeout
Time: 38:00
Distance: 5.11 miles
Pace: 7:26
Map
Great times were had last night at BJ's which meant we got out the door a little later this morning. However, there was a bit of excitement going on in Campus Corner that I needed to see. The "Biggest Loser" was having a casting call at O'Connell's which meant tons of blubber. I didn't say that. The line was backed up from the bar door all the way down to the street in front of the Deli. It was quite the scene. I'd give more information but you probably don't want to hear the messy details.
Meagan ran a few more miles but since I'm going streaking tonight I decided to turn in.
Distance: 5.11 miles
Pace: 7:26
Map
Great times were had last night at BJ's which meant we got out the door a little later this morning. However, there was a bit of excitement going on in Campus Corner that I needed to see. The "Biggest Loser" was having a casting call at O'Connell's which meant tons of blubber. I didn't say that. The line was backed up from the bar door all the way down to the street in front of the Deli. It was quite the scene. I'd give more information but you probably don't want to hear the messy details.
Meagan ran a few more miles but since I'm going streaking tonight I decided to turn in.
Friday, July 24, 2009
Hot and Cold
Time: 29:19
Distance: ~4 miles
After work I wanted to put in some easy miles to shake out the legs. Meagan and I ended up doing what is becoming a standard evening run loop that starts at the house and hits up the high school track. I ran a few laps on the track before deciding that some strides were in order. Jogging turns and sprinting the straights has always helped open up the lungs and stretch out the legs. Mr. Garmin geeked out which means the distance of the run was a little off. Oh well.
Distance: ~4 miles
After work I wanted to put in some easy miles to shake out the legs. Meagan and I ended up doing what is becoming a standard evening run loop that starts at the house and hits up the high school track. I ran a few laps on the track before deciding that some strides were in order. Jogging turns and sprinting the straights has always helped open up the lungs and stretch out the legs. Mr. Garmin geeked out which means the distance of the run was a little off. Oh well.
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