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.

The rest of the run was pleasant and uneventful. I found my way home and grabbed some food (and beer).

Missing One

Time: 57:18
Distance: 8.01
Pace: 7:09
Map

Scotty was absent on this morning's run as he continues to rest the foot. Meagan and I were out the door for a jaunt around Norman. We didn't venture too far from Main St. which was fine because the pace needed to be easy. My legs felt exceptionally good this morning. I'm not sure if it's because of fitness gains or the cooler weather, but either way I'm loving the roads.

Conor Holt's Departure

Time: 59:20
Distance: 8.04 miles
Pace: 7:23
Map

Meagan and I left the house just before 8:00 am to run down to the parking lot at Timberdell and Jenkins. We were meeting up with Camille, Conor and Scotty for a jog around town. Camille and Conor head back to West Lafayette, Indiana this morning after a brief return to Nompton. Once we grouped up the girls went in one direction and the guys another. We don't like to mix and match much here in the bible belt.

We started out with a spin around a 3 mile loop that Conor maintains he would do all of his long runs on. During one session he says he ran 8 loops of the thing. It's a decent, soft, not too scenic loop near campus. I could maybe run 2, possibly 3 before I would have to venture elsewhere. Eight loops is a bit much. He also claims former Norman resident and current Nike employee, Tom Redding, once ran 9 loops. That's 27 miles on the same 3 mile course!

Our run for the most part was pleasant. The legs weren't too beat up from the 400s yesterday. Conor made mention of a similar workout one of his athletes did this year. Neither Scotty nor I could understand the Irish gibberish that was coming out of his mouth (think Eamonn O'Connor or Enda Johnson), but he was clearly excited about the amount of work. Anyway, point being is that my workout was similar to the Kiwi's workout and he ran ~29:50 for 10k a few weeks later. I guess that's encouraging news.

I finished up the run on Main St., said our farewells and proceeded upstairs.

Recovery Run and Two-Hundos

Time: 57:41
Distance: 8.02 miles
Pace: 7:11
Map

This morning was an easy recovery day with Meagan. We hit the streets early for a few miles around town. I stopped at the Norman High track around 7 miles for some 200s. I ran a mile of on/off (like on Tues. night) but this time I hit splits of:
(51) 31.30, (55) 31.13, (56) 30.37, (56) 29.33 for 5:41.

I jogged back to the house and finished packing for the CatStu/StuCat wedding.

Main Double

Time: 29:19
Distance: 4.09 miles
Pace: 7:09
Map

This evening I got out the door with Meagan heading in the direction of Andrews Park. There was some sort of concert about to start up that we saw while running loops in the grass. I would have returned to the park after the run if it hadn't been hot hot hot. I finished with a couple of solo miles to hit the distance.

Back to Work

Time: 58:33

Distance: 8.16 miles

Pace: 7:10

Map

It's time to get back to work as I got a new schedule from Jailhouse. Some of the workouts in the coming weeks are legit. I like what I see and all you loyal readers out there will be able to see me succeed or crash and burn. Today's morning run was a light 8 miler with Scotty and Meagan. We hit the familiar sites in Norman trying to find some shade. The weather is going to be the biggest obstacle in the coming weeks as the temperature has approached Africa. It's hot. It's humid. It's nearly impossible to get enough fluids during or after a run which can leave you sluggish. I hope some adaptation to the heat forms in the next two weeks so that I can still hit the times written in the workouts otherwise we might have to make a few adjustments.

Feeling Great and Keeping it Going

Time: 68:56
Distance: 10.55 miles
Pace: 6:32
Splits: 7:34, 7:04, 6:55, 6:32, 6:34, 6:31, 6:29, 6:08, 5:34, 6:04, 3:26 (for .55 miles at 6:16 pace)
Map & Data

I had a great run this morning out on the 'crete of Norman. The first few steps out the door told me that the legs were feeling great. I half wanted to cut some shapes but I didn't want to be confined to the track. I ran by campus, toured the old neighborhood and found my to the OU golf course. I was needing many more miles and the legs continued to feel great. The body was relaxed and the running was going well. I glided through Scotty D's 'hood and then up to Pickard where I started a little Fartlek. I set the watch and rattled off 6 x 1 min on, 1 min off. I'm not sure how fast the "on" intervals were and I don't really care. There were a couple mile splits in there that were rather quick and that was because there were more "on" intervals for the mile than "off" ones.

E.T. in Norman

Time: 68:21
Distance: 10.21 miles
Pace: 6:42
Splits: 7:40, 7:01, 6:53, 6:42, 6:40, 6:29, 6:37, 6:25, 6:24, 6:16, 1:14 (for 21 miles at 6:01 pace)
Map & Data

The cold front that moved in last night is exactly that... cold. I ran in tights for the first time in a good while from my apartment through one of the windiest sections of Norman for some reason. I headed up to North Base where they were examining E.T. or something. Dudes were walking around in their moonsuits near the airport. It was probably a bomb squad training but I'd like to think that E.T. was on the loose. The remainder of the run was easy and the pace dropped gradually depending on the wind. My legs felt good and the breathing is incredibly relaxed these days. The aerobic system is in top form right now.

E.T. Spotting in Atlanta

Thanks Mr. Garmin

Time: 45:59
Distance: ~6 miles

This was an easy morning run from my apartment that was planned to be incredibly easy. After yesterday's big time workout I definitely needed a solid recovery day of running. I went nice and easy and my misfortune of Mr. Garmin geeking out may have helped me. I started before Mr. Garmin was ready to record pace so I just have a timed run instead of accurate distance. The legs didn't feel too fatigued from yesterday's effort which I am greatly thankful for. Tonight I will be putting in another shorter run after doing some inventory work in Gus' barn. It's gonna suck.

Northern Winds Blow

Time: 69:23
Distance: 10.18
Pace: 6:49
Splits: 7:59, 7:32, 7:06, 6:54, 6:43, 6:27, 6:26, 6:18, 6:14, 6:36, 1:09 (for .18 miles or 6:31 pace)

This was an easy morning run from my place on Main St. Nothing too much to report here other than the wind that was miserable. I ran in Sutton Woods yesterday and I did a little bit today, but after a couple laps I was getting bored. I left the woods and headed south on Ponca and found my way to campus. I turned up Jenkins and had to run straight into the wind. I was not happy with the 25 degree temps that were matched with a 25 mph breeze.

Boomer Screwner

Time: 68:16
Distance: 10.01 miles
Pace: 6:49
Splits: 7:37, 7:01, 6:57, 6:55, 6:46, 6:45, 6:43, 6:31, 6:31, 6:23

Getting up this morning was rough because OU lost last night's BCS Championship game against Florida. Scotty D, Spencer, Jerry's Kids and I met up over at Coaches on Main St. to watch the game and get something to eat. The tv viewing was great but the crowd wasn't as lively as I would have liked. We ate a good amount of nachos, cheese fries and a few slices of pizza along with a healthy number of 1/2 gallon growlers. After OU lost we walked up to a nearly empty Bison Witches and Spenis kept the party going with a few gin and tonics or some other iced beverage with lime. I was happy to be able to walk home in 2 minutes and I would have loved to see Scotty D ride his bike back to his house at 1 am. I imagine he was a little wobbly and the route wasn't the most direct. Needless to say I wasn't looking forward to crawling out of my nest this morning.

I still managed to put in an easy 10 miler out in Sutton Woods. I ran about 4 dirt loops and was glad to be protected from the Oklahoma wind that just returned. I don't feel any residual signs from yesterday's mini-workout which is a good sign. I'd be in trouble if I were sore from such a light amount of work. Tonight I hope to put in another run from the store.

Trying to Open the Stride Up

Time: 88:23
Distance: 14.03
Pace: 6:18
W/u Splits: 7:40, 6:53, 6:42, 6:43, 1:45 (for .27 miles or 6:31 pace)
Workout Splits of 3 mins on/off (distance/pace): .52/5:45, .48/6:15, .56/5:24, .48/6:17, .55/5:26, .47/6:22, .58/5:10, .48/6:11, .56/5:22, .45/6:38
C/d Splits: 6:24, 6:23, 6:10, 3:40 (for .58 miles or 6:20 pace)

This morning I took a quick spin around North Base to warm the legs up. I ran easy around the empty streets and didn't see too much action other than a parking lot full of diners waiting at Ozzie's. I knew I wanted to change things up by running a bit quicker for part of the run today and before I headed out the door I set my watch timer for repeating 3-minute intervals (was that correct "-" usage Jilane?). I was dreading the change in pace a bit but I didn't want to stress about the pace and focused on turning the legs over so that I could open up the range of my stride.

At just over 4 miles into the run I tossed in the first hard effort along Robinson St. and averaged a whopping 5:45 pace. The pace dropped during the following intervals and the quickest ended up being the 5th one when I averaged 5:10 pace. I wasn't purposely attempting to follow the "hammer" interval that Jailhouse Jeff often has Team MJ do, but it just turned out that way. Also, the last interval I ran up the steep grass incline near Scotty D's house. The efforts on the hard intervals all felt about the same regardless of the pace. The rest intervals weren't run slow, but I was felt like I was recovering at the pace I was running.

I was glad to put in a solid amount of running this morning so that I can watch the OU vs. Florida game tonight and not have to put in some miles before heading to the bar.

I Almost Pissed Off Jilane Because I Forgot a Title

Time: 47:49
Distance: 7.02 miles
Pace: 6:49
Splits: 7:29, 7:02, 6:56, 6:42, 6:40, 6:31, 6:21

Tonight after work I ran from the store back to the new pad on Main St. It is my hope to take a few picks and post them some time this week so that you can see how ghetto my place is. It's great. I also want to snap a few photos of the restaurants and shops that are along Main St. because there are some quality places I need to check out. The run home was fine and the legs felt good. I was running with the backpack and my new computer which I could hardly tell was there. I dropped the bag off around 4 miles and then added on a few more miles down toward the mental institute.

I was hoping to meet up with Scotty D at Bison Witches to watch the GMAC Bowl between Tulsa and Ball St (my parents grad school alma mater), but it wasn't to be. He was busy brewing up some beer at his place and I thought that was a legitimate excuse for missing out. Instead I walked down to the street and sat at a booth eating chili in a bread bowl, half a sammich, drinking a Pacifico and browsing the intertubes.

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.

Norman Romp

Time: 51:49
Distance: 7 miles

The 2008 McNellie's Pub Run chanp & a $125 Chimay Grand Reserve Jeroboam

Woke up expecting to feel much worse after a brilliant evening out with the crew up in OKC. We ran through the $450 tab slowing but surely and tasted some great brews. I especially liked the Chimay Grand Reserve and the Koningshoeven Tripel. The run this morning took Meagan and I through the quiet Saturday streets of Norman. We ran past Norman High School and it appeared that there was going to be some sort of holiday parade. I must not have received the memo.

Oklahomans are all about sharing the wealth.

Today we are heading down to the big D for the White Rock Marathon 5-person Relay. The team is composed of myself (J), Scotty (S), Jerry (J), Meagan (M) and Jilane (J) and when our powers combined we form Team JJJSM aka Team OK Runner Elite. It is our hope to run faster than 2:25-2:26 which is roughly 5:34s. Pretty quick. I'm leading off with a 6 mile leg and then I'm going to run with Jilane on her 4 mile leg and Meagan on her 5 mile leg. If they hold 6 minute miles then I'll be at 15 miles around 85 minutes. Scotty runs the 4th leg which is 5 miles and I'm going to race him over the distance. His foot is pretty banged up still, but I'll be covering miles 15-20. If all goes well, I'll have run 20 miles in about 1:51-1:52. We'll see what happens.

Getting ready to race with a strawberry shake from Chik-fil-a