Buckeye Running Co. Long Run

Time: 149:10
Distance: 33.11k
Pace: 4:30
Map

After the race on Thanksgiving, Meagan and I struck up a conversation with the woman who placed third overall. Her name was Amy and in our brief chatting we learned she lives in Mason not to far from my family's home. We had hoped to get her digits after changing into warm dry clothes, but couldn't locate her after the swarms of people had finished. I put out a message hoping to find her via Facebook and thankfully Amy was able to reach out to Meagan.

On the way back into Mason, my uncle pointed out a new running store called the Buckeye Running Co. Meagan and I visited yesterday during an outing and ended up chatting with the owner Steve. He told us that a group was running long at 7 AM from the store which provided the perfect venue for us to meet up with Amy.

Meagan and I shuffled over to the store and met some of the other runners in the group. We learned of the route and then grouped up for what would be my longest run since last year's Thunder Road Marathon. The route would take us down to the Loveland Path that runs from Cincinnati to Cleveland. Meagan and I have done workouts on the path path before and I have run here a number of times. It's a little sketchy getting down to the path, but then you are welcomed by a flat, paved blacktop that runs for miles along the Little Miami River.

It was fun hearing about Amy's story and her husband who works for Peet's coffee. I see a trade for some shoes and apparel in the near future. Meagan and I did some pickups which simply consisted of 5 x 1 minute hard with about 4 to 5 minutes rest. I wanted to get the legs turned over to break up the monotony of the long run. I was actually feeling pretty solid running with the two women and considered picking up the pace, but realized I was content to just put time on the feet.

We finished up back at the running store and were treated by bagels and chocolate milk. I didn't partake in the bagels (the whole gluten free thing), but that milk tasted damn good. And, it's good for recovery. I see it becoming a common sight in our refrigerator soon.

Easy Double Before Eating

Time: 32:39
Distance: 6.79k
Pace: 4:49
Map

Meagan and I were out the door for some more before sitting down to eat again with friends and family. Our gluten free diet has taken somewhat of a backseat the last couple of days. There was no way I was going to pass up on dressing or pie and since our first rule is "don't be an asshole," I couldn't say no to homemade fixings. I have been good in other areas like not breaking the rule for Wheat Thins during snacking before yesterday's Thanksgiving meal or eating pastries at Starbucks like I usually do.

Easy Recovery with Uncle Dave

Time: 67:45
Distance: 13.25k
Pace: 5:07
Map

Meagan and I had a relaxing morning post-Thanksgiving gorging. We were set to run with Dave on a loop around Mason that took us to familiar sites. My legs were a little beat up from the race yesterday, but nothing overwhelmingly painful. I had pretty good range of motion and I was still riding a mini-high from running relatively well. Considering my training has been focused on getting Meagan in top form for the trials, I've taken a relaxed approach this fall. I do have a 5k down in Austin that I want to run well at so the focus continues to be based on not embarrassing myself of Karhu down in Texas.

Lil' Bro Shakeout

Time: 23:53
Distance: 4.38k
Pace: 5:27
Map

Upon arriving to Mason, OH around 7 PM after another long day in the car, Meagan and I knew that if we had any hopes of running decent at the turkey trot we needed to shakeout the legs. This gave my little brother an opportunity to put on his shoes and come out for a jog with us. He's intrigued with the sport and has run a few 5ks recently with our uncle Dave. Tonight he was plenty glad to be running along with Meagan and I as we illuminated the streets with our nerdy headlamps. He clomped alongside us with his Converse basketball shoes making it impossible for him to ever sneak up on someone.

Our loop took us from the house, through the neighborhood park, by the high school and back to the house just under 5k total. It was just what we needed to end the day with family after driving another 400 miles.

Still a Niggle

Time: 7:36
Distance: .8 miles

I made it less than a mile this morning on a run that was supposed to be with Uncle Dave, Meagan and Tim. We got about 4 minutes into the run and I knew the achilles was not going to cooperate so I pulled the plug. It's the worst when you think you are good to run and a mile isn't even attainable. I felt tempted to run a few miles solo because just when I got back to the house my leg felt a little better, but calling it quits was what had to be done in order to be healthy for 2011.

Cold Mason, OH Morning

Time: 70:42
Distance: ~9.5 miles

After having taken a few days off last week to allow for my achilles to recover, I felt it necessary to get back into a routine. I was up early enough to stretch and stick the leg in preparation for a run with Meagan. I wasn't sure how far I was going to to run, but I wanted to start the week off in the right direction. We ran around a few of the neighborhoods, near the tennis complex and through a few parking lots.

My achilles was only slightly noticeable during the run. It never really tightened up, but it also never got to the point where the discomfort was gone. Upon returning back home the achilles almost immediately started to give me problems. There was more pain developing throughout the day, but I was able to ice and massage at various points. The good news is that there isn't any significant swelling at the attachment. The 70 minutes of running was definitely a bit ambitious but the conversation was good and I wanted to be out in the cold.

Achilles Pain Lingers

Time: none
Distance: none

The achilles wasn't feeling all that great today so I opted to take the day off. That Tyler really wore me out yesterday. I iced, massage, used the stick and stretched throughout the day.

Young One Runs

Time: 49:50
Distance: ~6 miles

My little half-bro who is 8 recently ran a 5k in just under 30 minutes. He's been wanting to run with Meagan and I ever since we got to Mason. Today his Christmas wish was granted and he got to show us his talent. It was pretty damn cold but he managed to run just over 15 minutes with the two of us. He didn't even wear gloves because everyone knows kids can't keep track of those things. I was most impressed with his form as he looked like will be a miler when he's older. He had a nice arm carry, high knee drive and smooth back kick. I'll call it now, Tyler Vinson, state track 1600m champ 2019 and a repeat in 2020.

After warming up with T-Bone, Meagan and I ran another 4 miles with Uncle Dave and his buddy Tim. We looped around a few neighborhoods that were clear of traffic and snow. When we got back to within a half mile of the house, I opted to call it a day. The achilles felt pretty good, but I didn't want to chance anything especially in the cold.

Day of Lazy

Time: none
Distance: none

I took another day off from running to allow the achilles to recover. I spent the day being a bum playing Wii with the younger siblings, making flapjacks, eating cookies, drinking pints and having laughs.

Day Off for Recovery and Travel

Time: none
Distance: none

Meagan woke up early this morning and got her but out the door for a run. I didn't. I slept in with injury. When I did get up my achilles was sore and I had a noticeable limp. Not good.

We drove from DC to Mason, Ohio today with an hour long stop in Columbus today. By we drove, I mean I drove because Meagan doesn't know how to drive a manual. It was a long day in the car but we were rewarded with a good visit with Kevin O'Grady at Frontrunner. I may not be the Karhu or Craft rep these days, but it's always good to make contacts in the running industry and those brands pay Meagan's salary. I still respect those brands and want them to do well.

The ultimate reward came upon arrival to Mason where I got to see family that I hadn't been around in over a year. We had a great lasagna dinner which started expanding my waistline. No running + holiday food = bad news.

Baby Steps

Time: 34:27
Distance: 4.5 miles

Meagan and I ran in the park near the house this morning. I felt better than I did yesterday and wasn't coughing nearly as much.

Later today we drove from Mason, OH back to Charlotte, NC. The drive went well until we hit toll booths in Virginia. I hate tolls. They slow you down and take your money. Worse deal out there.

Back Out There

Time: 33:00
Distance: 4.5 miles

It felt good to be out on the roads again this morning. I nearly hacked up a lung in the process, but I was out there. The run never felt great but the legs were moving. Since this week is pretty much a waste I've decided not to try to salvage anything with a big weekend.

No Run

Time: none
Distance: none

I'm feeling a little better easy day but not in a place where I think I should run. I spent the day hanging out at the house playing Wii, watching football, taking naps and snacking.

Thanksgiving Post

Time: none
Distance: none

I need to jump back on the posting bandwagon with some updates. Where to start? Oh yea, I'm sick. Again.

It's Turkey Day here in Ohio and I would have loved to have run the 100th Annual Thanksgiving Day Race in Downtown Cincinnati. A couple of years ago I placed second to Chris Reis on cold day in the 'nati. Mr. Reis took top honors again this morning but I wasn't in attendance. I was at home recovering from what could only have been the swine flu. Yesterday, I had a temperature of 103 which basically ruled out any possibility of running.

I did feel good enough to eat a plate of food and two pieces of pie. However, I'm still not anywhere close to feeling like a champ. So bad in fact that on this holiday I took an AFD. I know, what is the world coming to? This week is pretty much turning out to be a bust. I was hoping to get in some good training here in Ohio but the illness derailed all of that. It looks like I'll have to regroup and refocus for next week.

Swine Flu

Time: none
Distance: none

I have the Swine Flu. Achy back, coughing, running nose and a temperature of 103. My brain is being cooked. Hopefully I survive the night.

Mason, OH

Time: 45:23
Distance: 6 miles

Meagan and I finished our drive from Terre Haute to Ohio last night. This morning we ran around the neighborhood streets and into a nearby park. I got in the 45 minutes I was looking for and hoped to run a workout later this afternoon. I started feeling sick as we shopped and didn't get back out the door.

3 x 3 Mile (Kinda)

Time: 70:26
Distance: 12.25 miles

W/u: 15:19 for 2.01 miles
W/o: 46:13 (running time) for 9 miles
C/d: 8:54 for ~1.25 miles

The target for this workout was 3 x 3 mile in 5:05 to 5:10 with 2 mins rest. A workout that would essentially be my last really difficult effort prior to the half in Joplin.

Set #1: 5:03.78, 5:07.91, 5:12.45 for 15:20 (2:46 rest because I was so sweaty the button didn't register)
Set #2: 5:07.12, 5:14.29, 5:12.15 for 15:26 (2:02)
Set #3: 5:19.33 (~1:00), 5:08.88 (1:00), 4:59.35

I felt great on the first 3 miler considering I was carrying to small bags of flour. Promise it was flour and not cocaine. At the 2 mile mark and finish (3 mile) point I dropped the bags of flour so Meagan would know where to take splits. Pretty clever. Anyway, the first set went well though I started a little quick. I settled into a rhythm and just tried to maintain as much as possible. Somewhere around 2.5 miles I started thinking that 3 miles is one helluva interval.

Somewhere during the second 3 mile interval I could tell this workout was headed in the wrong direction. I took a bit extra rest (2:45 instead of 2:00) after because my watch wouldn't acknowledge my sweaty finger. The extra rest made me take the pace out a bit quick the first 800 meters (was on pace to run 4:50) and that taxed me the remainder of the interval. Luckily, the second mile is slightly downhill which put a little something extra into my step. I finished feeling decent but I was going to the well.

I intended to do the full workout but run relaxed the first mile in hopes of being able to cut the pace down. That went out the window when I glanced at the watch and saw that I was on target to run 5:20 for the mile. I didn't feel the need to run 16:00 for 3 miles and opted to stop after 1. I took about a minute rest (at this point the watch was completely useless) and switched over to the Timex. I planned to run a mile up, minute rest and a mile back. I completed the altered workout fine and was glad to close it out right at 5 minutes.

Meagan's workout.

Mason Slog

Time: 61:09
Distance: 8.19 miles
Pace: 7:27
Map

Meagan and I put in some easy mileage this morning around what are now familiar sites. We ran through the park behind the golf course, ran over to Heritage Park, looped back through the neighborhood and finished up just a touch over 8 miles. It's daunting to think that tomorrow's workout portion will cover more ground than this run.

Uncle Dave as Tour Guide

Time: 118:11
Distance: 16.18 miles
Pace: 7:18
Map

Meagan did a fairly excellent job of recapping this run so I'll jump on her coattails for the post.

I will add that when I decided to pick up the pace the final two miles I dropped a 5:57 and 5:41.

Our full splits were 7:59, 7:37, 7:47, 7:46, 7:33, 7:35, 7:28, 7:39, 8:04, 7:31, 7:15 (no Dave), 7:13, 7:07, 6:55, 5:57, 5:41.

Mason, OH and Grass Loops

Time: 45:51
Distance: 6.28 miles
Pace: 7:18
Map

Meagan and I had an early morning flight from DFW to Cincinnati for the weekend. My little sister was graduating from high school and our presence was requested. Upon arriving we made our way to Heritage Park where my two youngest siblings were playing baseball/softball. Meagan will tell you I forced her into running soon after a meal at C-F-A, but it's not true. She had at least an hour before our run started in the park.

Heritage Park is a good sized open grass field designed for softball/baseball/soccer and there are tennis courts and basketball courts too. It was a great place to run 3 miles but I soon got bored and suggested we run back to the house. I navigated the way flawlessly and we had to add on a few minutes at the end to meet the distance.

Oh yea, Meagan dry heaved.