Time: 33:15
Distance: ~4+ miles
This evening Meagan and I went to McNellie's with Brian to meet up with Spencer and Shannon. The beer specials were Corona Light (water), Snocap (didn't have) and Sam's Winter Welcome (what happened to Summer?). I had none of those because we were served the last four 20 oz. Spaten glasses for the pint night. The beer and burger were delicious at 5:30, but no so much at 7:00 when we decided to go for a run. Spenis showed us his 3 mile loop (more like 2.6) and I added on a few more minutes on Bishop McGuinness' track. I ran reverse in lane 6 for a little over a mile. It looks like they are in the process of resurfacing the track because lanes 1 and 6 are discolored.
Showing posts with label spencer. Show all posts
Showing posts with label spencer. Show all posts
Monday, August 3, 2009
Sunday, August 2, 2009
Lake Hefner Long Run
Time: 106:21
Distance: 16.13 miles
Pace: 6:35
Map
Great times were had last night with Craig, Carolyn, Robbie and Rusty Shakleford. Of course the usual suspects were there in Scotty D, Spenis and Meagan. I crashed on the couch last night which meant I was up early and ready to roll out for a long run around Lake Hefner. Things didn't start off so well as Spencer caught a flat tire and Scotty suffered a bloody nose all within the first 5 minutes of leaving the house. Luckily, Meagan and my departure to Stars and Stripes Park was uneventful as was the beginning of our run.
The sun was out but the humidity was low this morning as a slight breeze crossed the path. Meagan and I ran together for the first 7 miles or so as we clicked off easy miles of: 7:52, 7:17, 7:10, 6:59, 6:59, 7:03, 6:59. I was starting to feel warmed up around the 55 minute mark and left Meagan in my wake. Actually she stopped to stretch as I continued on and picked up the pace. I rattled off miles of 6:42, 6:24, 6:17, 6:10, and 6:17 before leaving the lake at 11-12 miles.
I decided to run back to Spenis' house which meant I got to relive running through Nichols Hills. It was up the overpass (mile 17 of the marathon) and on to the swanky area of Oklahoma City. Jailhouse wanted me to run 5:10s from miles 12-15 so I notched: 5:14, 5:13, and 5:20. It was rough running through NH at that pace and I kept thinking that the marathon felt easier. I wasn't able to hit the prescribed pace but I was close and considering that I was running into a headwind, I'll take it.
I'm happy with this morning's effort and it was followed up with some great eats courtesy of Scotty and Spencer.
Distance: 16.13 miles
Pace: 6:35
Map
Great times were had last night with Craig, Carolyn, Robbie and Rusty Shakleford. Of course the usual suspects were there in Scotty D, Spenis and Meagan. I crashed on the couch last night which meant I was up early and ready to roll out for a long run around Lake Hefner. Things didn't start off so well as Spencer caught a flat tire and Scotty suffered a bloody nose all within the first 5 minutes of leaving the house. Luckily, Meagan and my departure to Stars and Stripes Park was uneventful as was the beginning of our run.
The sun was out but the humidity was low this morning as a slight breeze crossed the path. Meagan and I ran together for the first 7 miles or so as we clicked off easy miles of: 7:52, 7:17, 7:10, 6:59, 6:59, 7:03, 6:59. I was starting to feel warmed up around the 55 minute mark and left Meagan in my wake. Actually she stopped to stretch as I continued on and picked up the pace. I rattled off miles of 6:42, 6:24, 6:17, 6:10, and 6:17 before leaving the lake at 11-12 miles.
I decided to run back to Spenis' house which meant I got to relive running through Nichols Hills. It was up the overpass (mile 17 of the marathon) and on to the swanky area of Oklahoma City. Jailhouse wanted me to run 5:10s from miles 12-15 so I notched: 5:14, 5:13, and 5:20. It was rough running through NH at that pace and I kept thinking that the marathon felt easier. I wasn't able to hit the prescribed pace but I was close and considering that I was running into a headwind, I'll take it.
I'm happy with this morning's effort and it was followed up with some great eats courtesy of Scotty and Spencer.
Wednesday, April 15, 2009
I'm Starting to Piss Off Da WeeMan
Time: 24:45
Distance: ~3 miles
I'm trying to get all caught up with this blog so that I'm on point for the week of OKC Marathon. By now Da WeeMan is probably pulling out his hair or whatever they pull on in Ireland.
Tonight it was some time for some 'sticking and we went up to OKC for the eats. Scotty, Spenis and I got in a bit of a run at Broadway Park. It was a small grass loop that we were running and the pace started really slow on purpose.
At the end of the run Mark Bravo was running through the park with his mom's dog and asked what we were getting ready for. He's going to be announcing the OKC Marathon from the booth in a few Sundays. Scotty and I both were asked to send him a brief bio on our training, life and thoughts about the stimulus package. I sent some good pictures of teabaggers.
Distance: ~3 miles
I'm trying to get all caught up with this blog so that I'm on point for the week of OKC Marathon. By now Da WeeMan is probably pulling out his hair or whatever they pull on in Ireland.
Tonight it was some time for some 'sticking and we went up to OKC for the eats. Scotty, Spenis and I got in a bit of a run at Broadway Park. It was a small grass loop that we were running and the pace started really slow on purpose.
At the end of the run Mark Bravo was running through the park with his mom's dog and asked what we were getting ready for. He's going to be announcing the OKC Marathon from the booth in a few Sundays. Scotty and I both were asked to send him a brief bio on our training, life and thoughts about the stimulus package. I sent some good pictures of teabaggers.
Wednesday, March 4, 2009
Breadsticking Night
Time: 45:43
Distance: 6 miles
Gym: morning?
Today was my day off which coincided nicely with the group's weekly outing to a local restaurant. We like to do our part to help the economy. Scotty D and I headed up to OKC a little early to meet Spenis for a jog. We took a spin through Crown Heights and ran on part of the OKC Marathon course near Edgemere Park. The achilles felt good on the rolling hills and didn't give me any problems. I'm still a little hesitant to push off fully or really get up on my toes, but the confidence in the achilles is coming back. The runs are short and slow these days which is what I need.
Distance: 6 miles
Gym: morning?
Today was my day off which coincided nicely with the group's weekly outing to a local restaurant. We like to do our part to help the economy. Scotty D and I headed up to OKC a little early to meet Spenis for a jog. We took a spin through Crown Heights and ran on part of the OKC Marathon course near Edgemere Park. The achilles felt good on the rolling hills and didn't give me any problems. I'm still a little hesitant to push off fully or really get up on my toes, but the confidence in the achilles is coming back. The runs are short and slow these days which is what I need.
Friday, February 20, 2009
She Saw Me Cooking Eggs...
Time: 40:06
Distance: 5 miles
Gym: morning
This morning I spent some minutes on the bike and elliptical, nothing new to report there. In the afternoon I got off work a bit early and headed up to OKC with Scotty D. He and Spenis were going to go for a jog so instead of sitting at the house playing with Chelsea (Spenis' dog) I said, "Fuck it. Let's go running." I laced up the kicks and shed the shirt for our jog through a pretty decent neighborhood with rolling hills. Our group of three ran comfortably alongside the road and it felt great to be back out there. The pace was easy and I was very cautious with my stride. I made sure to land pretty far back on the heal and not push off too hard with the toes. Every 10 minutes I glanced at my watch half thinking I would start to feel a twinge of pain at any moment. I got to 10 minutes, then 20 and 30 sucessfully without any sort of discomfort. A 40 minute run is not usually the way to start a bit of a comeback, ideally you put in 20 minutes and call it a day. We returned to the house at 38 minutes and I felt confident enough to run until we hit 40. I would call this run a great success.
After some eccentric loads and a quick bit of ice to reduce any swelling that may have occured, we were off to McNellie's for some sweet potato fries and burger.
... thought I was back at it.
Distance: 5 miles
Gym: morning
This morning I spent some minutes on the bike and elliptical, nothing new to report there. In the afternoon I got off work a bit early and headed up to OKC with Scotty D. He and Spenis were going to go for a jog so instead of sitting at the house playing with Chelsea (Spenis' dog) I said, "Fuck it. Let's go running." I laced up the kicks and shed the shirt for our jog through a pretty decent neighborhood with rolling hills. Our group of three ran comfortably alongside the road and it felt great to be back out there. The pace was easy and I was very cautious with my stride. I made sure to land pretty far back on the heal and not push off too hard with the toes. Every 10 minutes I glanced at my watch half thinking I would start to feel a twinge of pain at any moment. I got to 10 minutes, then 20 and 30 sucessfully without any sort of discomfort. A 40 minute run is not usually the way to start a bit of a comeback, ideally you put in 20 minutes and call it a day. We returned to the house at 38 minutes and I felt confident enough to run until we hit 40. I would call this run a great success.
After some eccentric loads and a quick bit of ice to reduce any swelling that may have occured, we were off to McNellie's for some sweet potato fries and burger.
... thought I was back at it.
Sunday, January 11, 2009
Two By Louie's
Time: 79:27
Distance: 13.51 miles
Pace: 5:53
W/u Splits: 7:31, 7:08, 6:53, 6:41
Workout Splits: 5:19, 5:24, 5:24, 5:26, 5:23, 5:23, 5:25, 5:19, 5:24, 2:21 (for .44 miles at 5:19 pace)
Map & Data
Scotty came by the store around 2 pm and we headed up just north of Oklahoma City to Lake Hefner. I had finished lunch at Louie's around 1:40 and I wasn't sure how the second hard effort of the day was going to feel. I hoped for the best and was lucky to have a perfect day for such an effort. It was sunny and in the 50s with little wind (7 mph) and a good amount of walkers, joggers and bikers out on the bike path. According to the website the bike path is 9.1 miles around but the route we took was more like 15k (9.3 miles). I didn't want to blow the opportunity to have a great workout on a rare day in Oklahoma. It was great having Scotty D there on his bike and Spencer decided to come along too with his bike. Having two friends there to hand me Soonerade (I will never call it Gatorade again) and keep the cars clear was huge. It also kept me accountable during the workout so I wouldn't bitch out by slowing down or stopping early.
Scotty and I warmed up from the Stars and Stripes Park parking lot to just past Louie's on the Lake and back. It was a comfortable 4 miles that allowed me to check out the weather, see part of the course and warm up the body. I changed into the LunarRacer for the first time, Scotty grabbed his bike and we geared up for a hard lap around the lake. This morning I was envisioning a second workout in the 6-8 mile range but decided that one lap would be easier.
The workout started out a bit quick but I was excited to have Scotty D and Spencer along for the endeavor. I knew I'd find the pace eventually and from miles 2 through 6 I felt incredibly relaxed and comfortable. The breathing was calm, the legs felt great and I was taking down fluids without any problems. The wind wasn't a factor on the dam along the far side of the lake. People could tell that I was throwing down and a few bikers yelled out words of encouragement. The pace hovered around 5:24 for the majority of the workout and it was starting to get somewhere between tough and monotonous between miles 6 through 9. I could tell I was tired and the legs were getting a little heavier, but the pace wasn't too difficult to maintain. I guess I was getting out of my rhythm as the bike path started to get a little more sinuous around mile 8. Regardless, I was happy with how things went.
Scotty and I headed back to Spenis' house to watch part of the Steelers v. Chargers game. Spenis is a big time Steelers fan for whatever reason and he was hooked to every play. Once we had caught up courtesy of TiVo, it was off to Louie's on Meridian Ave. to watch the rest of the game. I ordered chili in a bread bowl and a caesar salad on my second trip to the Grill & Bar for the day.
Distance: 13.51 miles
Pace: 5:53
W/u Splits: 7:31, 7:08, 6:53, 6:41
Workout Splits: 5:19, 5:24, 5:24, 5:26, 5:23, 5:23, 5:25, 5:19, 5:24, 2:21 (for .44 miles at 5:19 pace)
Map & Data
Scotty came by the store around 2 pm and we headed up just north of Oklahoma City to Lake Hefner. I had finished lunch at Louie's around 1:40 and I wasn't sure how the second hard effort of the day was going to feel. I hoped for the best and was lucky to have a perfect day for such an effort. It was sunny and in the 50s with little wind (7 mph) and a good amount of walkers, joggers and bikers out on the bike path. According to the website the bike path is 9.1 miles around but the route we took was more like 15k (9.3 miles). I didn't want to blow the opportunity to have a great workout on a rare day in Oklahoma. It was great having Scotty D there on his bike and Spencer decided to come along too with his bike. Having two friends there to hand me Soonerade (I will never call it Gatorade again) and keep the cars clear was huge. It also kept me accountable during the workout so I wouldn't bitch out by slowing down or stopping early.
Scotty and I warmed up from the Stars and Stripes Park parking lot to just past Louie's on the Lake and back. It was a comfortable 4 miles that allowed me to check out the weather, see part of the course and warm up the body. I changed into the LunarRacer for the first time, Scotty grabbed his bike and we geared up for a hard lap around the lake. This morning I was envisioning a second workout in the 6-8 mile range but decided that one lap would be easier.
The workout started out a bit quick but I was excited to have Scotty D and Spencer along for the endeavor. I knew I'd find the pace eventually and from miles 2 through 6 I felt incredibly relaxed and comfortable. The breathing was calm, the legs felt great and I was taking down fluids without any problems. The wind wasn't a factor on the dam along the far side of the lake. People could tell that I was throwing down and a few bikers yelled out words of encouragement. The pace hovered around 5:24 for the majority of the workout and it was starting to get somewhere between tough and monotonous between miles 6 through 9. I could tell I was tired and the legs were getting a little heavier, but the pace wasn't too difficult to maintain. I guess I was getting out of my rhythm as the bike path started to get a little more sinuous around mile 8. Regardless, I was happy with how things went.
Scotty and I headed back to Spenis' house to watch part of the Steelers v. Chargers game. Spenis is a big time Steelers fan for whatever reason and he was hooked to every play. Once we had caught up courtesy of TiVo, it was off to Louie's on Meridian Ave. to watch the rest of the game. I ordered chili in a bread bowl and a caesar salad on my second trip to the Grill & Bar for the day.
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