Time: ~45 minutes of actual running
Distance: 8 miles (includes rest distance)
After class I carefully walked over to the indoor track. I had already slipped on my walk to the bus a few hours earlier and didn't want to repeat that. The sidewalks were already frozen b/c facilities management on campus isn't concerned with shoveling or salting. I got to the track and found the Grey twins were running laps. I warmed up 25:14 inside b/c it was my best option. Ran first half in reverse and then switched directions. Tom wanted me to hit some decently quick times.
Target: 200m strides. 800 in 1:59-2:02. 2 x 400 in 60ish.
Splits: 29.30, (2:22), 29.31, (3:59), 2:00.75, (5:58), 59.63, (3:00), 58.69.
I was able to measure out the marks in lane three again. I used the first couple 200s to check if they were right. My splits on the 800 were something like 28, ?, 1:29. Didn't feel great but ran solid. I was pleased with my last 400 which I ran evenly.
C/d 15 minutes on the track in reverse. Called it a night, met up with Logan and went to O'Cs and 747.
Thursday, January 31, 2008
Morning Run
Time: 42:53
Distance: 6 miles
Ran in the morning from the Lodge to the Mosier Indoor Facility. I left my spikes at the track on Saturday night b/c I didn't want to cool down with them in hand. I had meant to pick them up on Sunday but forgot. Luckily they were still in the corner underneath the tarp where I left them. Last night Scotty D. and Holly agreed to meet on Pickard at 8 so I took a chance and ran over there to see if I could find them. I think I caught a glimpse of them running at the far north end of the street but they were too far off. I only wanted to get in a few miles this morning b/c I will be doing a speed session after class tonight.
The run started off in nearly perfect weather, but ended in complete shite. It was cold but not freezing. More importantly the flags were still. As the run approached 4 miles the wind started to pick up and soon it started to hail. I got back to my apartment and a few minutes later I looked outside to see snow. Not sure how the workout tonight will go.
Distance: 6 miles
Ran in the morning from the Lodge to the Mosier Indoor Facility. I left my spikes at the track on Saturday night b/c I didn't want to cool down with them in hand. I had meant to pick them up on Sunday but forgot. Luckily they were still in the corner underneath the tarp where I left them. Last night Scotty D. and Holly agreed to meet on Pickard at 8 so I took a chance and ran over there to see if I could find them. I think I caught a glimpse of them running at the far north end of the street but they were too far off. I only wanted to get in a few miles this morning b/c I will be doing a speed session after class tonight.
The run started off in nearly perfect weather, but ended in complete shite. It was cold but not freezing. More importantly the flags were still. As the run approached 4 miles the wind started to pick up and soon it started to hail. I got back to my apartment and a few minutes later I looked outside to see snow. Not sure how the workout tonight will go.
Wednesday, January 30, 2008
Brookhaven Double
Time: 38:07 (w/o strides)
Distance: 5+ miles (w/o strides), 6+ (w/ strides)
I gave Scotty D. a call today to see if he wanted to go for a double run with me after work. We met up at OK Runner and went on a nice easy jog. Took him on the standard loop that goes out to Tecumseh Rd. The wind was at our backs to start so the latter stages of the run were quite windy. After getting back I thought it would be wise to get in some strides if I'm going to run a hard 800 meter effort tomorrow. I went out to Brookhaven Blvd. and ran 10 x ~140 meters with the wind at my back. It felt good to turn things over and loosened me up a bit.
Met up with the fellas at Taco C's for a Cabana Bowl and some chips. Had a good time before heading home and crawling into bed. It is suppose to be crappy tomorrow and I'm planning on working out after class.
Distance: 5+ miles (w/o strides), 6+ (w/ strides)
I gave Scotty D. a call today to see if he wanted to go for a double run with me after work. We met up at OK Runner and went on a nice easy jog. Took him on the standard loop that goes out to Tecumseh Rd. The wind was at our backs to start so the latter stages of the run were quite windy. After getting back I thought it would be wise to get in some strides if I'm going to run a hard 800 meter effort tomorrow. I went out to Brookhaven Blvd. and ran 10 x ~140 meters with the wind at my back. It felt good to turn things over and loosened me up a bit.
Met up with the fellas at Taco C's for a Cabana Bowl and some chips. Had a good time before heading home and crawling into bed. It is suppose to be crappy tomorrow and I'm planning on working out after class.
Lloyd Noble Loop
Time: 50:47
Distance: 7 + miles
Ran in the morning on the standard loop. Nothing much to report other than that it was another windy day here in Norman, OK. The legs were feeling decent. Took it nice and easy for the most part.
Distance: 7 + miles
Ran in the morning on the standard loop. Nothing much to report other than that it was another windy day here in Norman, OK. The legs were feeling decent. Took it nice and easy for the most part.
Tuesday, January 29, 2008
Tom McArdle is the Wost Coach Ever
Time: 89:55
Distance: 13 miles
I spoke with my coach last night about this weeks training. I mentioned that it was going to be terribly windy for the next few days and that perhaps the training should be structured to accommodate the conditions. Tom gave me a call back and had a pretty good workout in mind for the GT.
Target: 3 sets of 800 hard - 400 easy - 400 hard - 400 easy - 800 hard - 400 easy. 800s in 2:30, 400s in 72. The easy sections were at my choosing. The times for the workout were already adjusted for windy weather.
As I was warming up to the GT I could tell the workout was going to be stupid. At a couple points I was almost at a standstill b/c the wind was so strong. I knew once I was out at the field that things would only be worse, so I considered bagging the workout and making it a morning run. I knew that the wind would die down in the evening, but I wouldn't have time to workout until after 9 pm. I weighed my options A) workout now when it was warm and windy or B) workout in the dark when it was cold and not windy. I chose option A. Not sure if it was the right decision after warming up for 29:33.
Splits: 2:41.54, (1:46), 72.06, (1:49), 2:32.98, (1:54)
2:35.83, (1:54), 71.82, (1:51), 2:37.07, (1:51)
2:37.25, (1:50), 73.62, (2:06), 2:33.94, (1:57) 36:15 total for 6 miles (not even 6 minute pace)
What an absolutely brutal day! At a couple points when I was running west into the wind it felt like someone had a rope tied to my back and was pulling in the other direction. The wind was probably in the 30s, maybe even gusting to 40 mph. Not a good way to get in work. I could never relax b/c I was either struggling into the wind or my stride was being blown all over the place. I'm not even sure if my heart rate got elevated b/c I averaged over 6 minute pace. Tom has clearly forgotten what a windy day in Oklahoma is really like. He's been off in Kentucky making love to his cousin or sister and not worrying about the "slight breezes" we have he in the OK state.
On the cool down of 24:07 the winds changed and the front hit. Instead of blowing out of the southwest, a brisk wind from the north came in and immediately it dropped 10-15 degrees. I guess I'm happy I got a little work in before it turned cold again.
Distance: 13 miles
I spoke with my coach last night about this weeks training. I mentioned that it was going to be terribly windy for the next few days and that perhaps the training should be structured to accommodate the conditions. Tom gave me a call back and had a pretty good workout in mind for the GT.
Target: 3 sets of 800 hard - 400 easy - 400 hard - 400 easy - 800 hard - 400 easy. 800s in 2:30, 400s in 72. The easy sections were at my choosing. The times for the workout were already adjusted for windy weather.
As I was warming up to the GT I could tell the workout was going to be stupid. At a couple points I was almost at a standstill b/c the wind was so strong. I knew once I was out at the field that things would only be worse, so I considered bagging the workout and making it a morning run. I knew that the wind would die down in the evening, but I wouldn't have time to workout until after 9 pm. I weighed my options A) workout now when it was warm and windy or B) workout in the dark when it was cold and not windy. I chose option A. Not sure if it was the right decision after warming up for 29:33.
Splits: 2:41.54, (1:46), 72.06, (1:49), 2:32.98, (1:54)
2:35.83, (1:54), 71.82, (1:51), 2:37.07, (1:51)
2:37.25, (1:50), 73.62, (2:06), 2:33.94, (1:57) 36:15 total for 6 miles (not even 6 minute pace)
What an absolutely brutal day! At a couple points when I was running west into the wind it felt like someone had a rope tied to my back and was pulling in the other direction. The wind was probably in the 30s, maybe even gusting to 40 mph. Not a good way to get in work. I could never relax b/c I was either struggling into the wind or my stride was being blown all over the place. I'm not even sure if my heart rate got elevated b/c I averaged over 6 minute pace. Tom has clearly forgotten what a windy day in Oklahoma is really like. He's been off in Kentucky making love to his cousin or sister and not worrying about the "slight breezes" we have he in the OK state.
On the cool down of 24:07 the winds changed and the front hit. Instead of blowing out of the southwest, a brisk wind from the north came in and immediately it dropped 10-15 degrees. I guess I'm happy I got a little work in before it turned cold again.
Monday, January 28, 2008
Morning Run
Time: 66:39
Distance: 9-10 miles
Ran in the morning from the Lodge toward campus. I didn't have any particular route in mind which makes for rather boring runs. I needed to get about an hour on my feet before heading off to work. I swung down past Scotty D's house and "lo and behold" (is that not a weird expression) Mr. Scott Dizzle was outside stretching. He joined me on the run for another 20-30 minutes which was a good break from the routine. We casually made our way back toward my pad and I was able to finish up the run feeling pretty decent.
I thought about running in the evening b/c it was so nice out, but then decided not to b/c I was feeling sluggish.
Distance: 9-10 miles
Ran in the morning from the Lodge toward campus. I didn't have any particular route in mind which makes for rather boring runs. I needed to get about an hour on my feet before heading off to work. I swung down past Scotty D's house and "lo and behold" (is that not a weird expression) Mr. Scott Dizzle was outside stretching. He joined me on the run for another 20-30 minutes which was a good break from the routine. We casually made our way back toward my pad and I was able to finish up the run feeling pretty decent.
I thought about running in the evening b/c it was so nice out, but then decided not to b/c I was feeling sluggish.
Sunday, January 27, 2008
Week in Review
Time: 701:30
Distance: 104 miles
A good week of training in terms of mileage. I had a few extra runs thrown in there that really bumped things up. I was able to get on the track a couple times and had a solid tempo like effort early in the week. The fitness is still coming around and the sharpness is too. I want to incorporate more strides or quicker/shorter 100s/150s into the training. I think that just getting the legs turning over at a really fast clip will help.
Distance: 104 miles
A good week of training in terms of mileage. I had a few extra runs thrown in there that really bumped things up. I was able to get on the track a couple times and had a solid tempo like effort early in the week. The fitness is still coming around and the sharpness is too. I want to incorporate more strides or quicker/shorter 100s/150s into the training. I think that just getting the legs turning over at a really fast clip will help.
lOjOnes is Out Of shape
Time: 95:30
Distnace: 14 miles
Logan and I went out for a run this afternoon. It was amazing out. Temperature must have been in the high 60s. Even though it was windy, I was joyed that it wasn't colder than a motha. I didn't have a particular route in mind, but Logan wanted to get in about 40-50 minutes. We started out around Boyd St. and crossed the RR tracks. At about 18 minutes we stopped to stretch and that sexy beast ditched the shirt...literally. He tossed it on someone's "free" pile on their lawn. We continued on but by 28 minutes he was tapped. I'm calling him out here for being out of shape. I'll give him credit for working hard these last few weeks, but not being able to make it 30 minutes is rough. I hope he had a good walk back to the Lodge.
I looped back and ran Dead Presidents. I felt decent out there, but my lower legs were a bit stiff from the workout last night. It was a good day to be out running despite the wind.
I'm also calling out Owen, Hanley, Hamel and lOjOnes for not updating shit this week. What am I suppose to read during class? Scotty D. you get a lighter sentence for your post last night, but I need to see more commitment.
Distnace: 14 miles
Logan and I went out for a run this afternoon. It was amazing out. Temperature must have been in the high 60s. Even though it was windy, I was joyed that it wasn't colder than a motha. I didn't have a particular route in mind, but Logan wanted to get in about 40-50 minutes. We started out around Boyd St. and crossed the RR tracks. At about 18 minutes we stopped to stretch and that sexy beast ditched the shirt...literally. He tossed it on someone's "free" pile on their lawn. We continued on but by 28 minutes he was tapped. I'm calling him out here for being out of shape. I'll give him credit for working hard these last few weeks, but not being able to make it 30 minutes is rough. I hope he had a good walk back to the Lodge.
I looped back and ran Dead Presidents. I felt decent out there, but my lower legs were a bit stiff from the workout last night. It was a good day to be out running despite the wind.
I'm also calling out Owen, Hanley, Hamel and lOjOnes for not updating shit this week. What am I suppose to read during class? Scotty D. you get a lighter sentence for your post last night, but I need to see more commitment.
Saturday, January 26, 2008
Three Hundos
Time: 80:15 (including rest minutes)
Distance: 11-12 miles
I got dropped off from work about 6 pm and started getting into workout mode. I changed into some tights and a warm top for the evening session. I warmed up with my Nike flats in hand to the outdoor track where I threw them over the fence. The w/u took 21:44 and then I stretched a bit, did some drills and strides. Tom wanted me to get on the track and put in a decent workout combining speed and strength.
Target: 2 sets of 6 x 300 with 2 minutes rest. 50-48-46-44-43-42 (Not exact just start relaxed and slowly crank it down).
Splits: 30.71, (3:00) [started with a 200 to get pace down]
49.30, (2:00), 48.33, (2:00), 45.32, (2:00), 44.55, (1:58), 43.94, (2:00), 43.24.
Took 5:30 minutes recovery and was able to jog about 900 meters
48.00, (2:00), 46.38, (2:00), 45.57, (2:00), 44.63, (2:00), 43.88, (2:00), 43.32.
I was jogging 300 meters in reverse on the recovery which took about 1:35-1:40 leaving me with about 20-25 seconds to get ready for the next interval. I felt pretty decent throughout each set. I'm pleased at how I was able to cut down the pace. I'm not liking how I couldn't hit a 42 to save my life. I thought for sure that I was running 41 pace on the last one. I guess I was in flats so that is comforting to know that spikes would make it smoother.
The track tonight was in top form. I was able to turn the NW stadium lights on after a little finagling of the electrical box. On the backstretch I ran from relative darkness into complete light and then it would gradually fade out as I made my way down the finishing stretch. This was a good workout considering I was at the store all day and have put in quite a few extra bits of mileage on the week.
C/d back to the lodge in 20:21. Then I got ready to go out and meet up with Aja who was in town for a Cat's bday and a wedding perhaps. It was good seeing everybody.
Distance: 11-12 miles
I got dropped off from work about 6 pm and started getting into workout mode. I changed into some tights and a warm top for the evening session. I warmed up with my Nike flats in hand to the outdoor track where I threw them over the fence. The w/u took 21:44 and then I stretched a bit, did some drills and strides. Tom wanted me to get on the track and put in a decent workout combining speed and strength.
Target: 2 sets of 6 x 300 with 2 minutes rest. 50-48-46-44-43-42 (Not exact just start relaxed and slowly crank it down).
Splits: 30.71, (3:00) [started with a 200 to get pace down]
49.30, (2:00), 48.33, (2:00), 45.32, (2:00), 44.55, (1:58), 43.94, (2:00), 43.24.
Took 5:30 minutes recovery and was able to jog about 900 meters
48.00, (2:00), 46.38, (2:00), 45.57, (2:00), 44.63, (2:00), 43.88, (2:00), 43.32.
I was jogging 300 meters in reverse on the recovery which took about 1:35-1:40 leaving me with about 20-25 seconds to get ready for the next interval. I felt pretty decent throughout each set. I'm pleased at how I was able to cut down the pace. I'm not liking how I couldn't hit a 42 to save my life. I thought for sure that I was running 41 pace on the last one. I guess I was in flats so that is comforting to know that spikes would make it smoother.
The track tonight was in top form. I was able to turn the NW stadium lights on after a little finagling of the electrical box. On the backstretch I ran from relative darkness into complete light and then it would gradually fade out as I made my way down the finishing stretch. This was a good workout considering I was at the store all day and have put in quite a few extra bits of mileage on the week.
C/d back to the lodge in 20:21. Then I got ready to go out and meet up with Aja who was in town for a Cat's bday and a wedding perhaps. It was good seeing everybody.
Morning Run
Time: 30:11
Distance: 4 miles
Same run as yesterday morning. The weather was good this morning but it will be even better this afternoon. I decided that a short run in the morning would be nice to wake things up before heading to work. This evening it is my hope that I will be able to get on the outdoor track to run some 3 hundos. The track team shouldn't be back yet and turning on the lights is a definite possibility.
Distance: 4 miles
Same run as yesterday morning. The weather was good this morning but it will be even better this afternoon. I decided that a short run in the morning would be nice to wake things up before heading to work. This evening it is my hope that I will be able to get on the outdoor track to run some 3 hundos. The track team shouldn't be back yet and turning on the lights is a definite possibility.
Friday, January 25, 2008
Dropping a K
Time: 69:08
Distance: 11 miles
This was a bit of a different workout. Tom wanted me to run for 40 minutes (first 20 easy, next 20 steady). Then I would come to the track, stretch, do strides and run a 1k. Since I was doing this workout on the indoor track and after work I wasn't really sure how I was going to feel. It was hard getting out the door in the dark and windy weather. I ran from the Lodge with my spikes, dropped them off at the Mosier and then proceeded to run the Lloyd Noble Loop ending in 40:21. I made my way back to the indoor track and got into the right frame of mind.
Target: Strides. 1k in 2:38 (outdoor track time)
Splits: 30.09, (2:26), 30.93, (4:00), 2:37.88.
I took the time to wheel out the proper distance in lane three in order to protect my hips. I think it is about 13 paces per lap. I used the two 200s to check my marks and they seemed to be accurate. My splits for the 1k were something like 30.8, 62.4, 1:34, and 2:06. Those were taken just from glances at my watch. Not a bad workout all things considered. I was pleased. Still not excited though. I haven't really run a workout that has impressed me.
C/d back to the Lodge was 25:10.
Distance: 11 miles
This was a bit of a different workout. Tom wanted me to run for 40 minutes (first 20 easy, next 20 steady). Then I would come to the track, stretch, do strides and run a 1k. Since I was doing this workout on the indoor track and after work I wasn't really sure how I was going to feel. It was hard getting out the door in the dark and windy weather. I ran from the Lodge with my spikes, dropped them off at the Mosier and then proceeded to run the Lloyd Noble Loop ending in 40:21. I made my way back to the indoor track and got into the right frame of mind.
Target: Strides. 1k in 2:38 (outdoor track time)
Splits: 30.09, (2:26), 30.93, (4:00), 2:37.88.
I took the time to wheel out the proper distance in lane three in order to protect my hips. I think it is about 13 paces per lap. I used the two 200s to check my marks and they seemed to be accurate. My splits for the 1k were something like 30.8, 62.4, 1:34, and 2:06. Those were taken just from glances at my watch. Not a bad workout all things considered. I was pleased. Still not excited though. I haven't really run a workout that has impressed me.
C/d back to the Lodge was 25:10.
Morning Run
Time: 30 minutes
Distance: 4 miles
Woke up with some cobwebs and wasn't feeling good enough to run a hard 1k effort. Instead I wanted to get out the door and put 4 miles on my feel. Jogged in to campus on Brooks, looped over to Boyd and ran back to the Lodge. It was noticeably warmer today but still a bit breezy. Getting a run in before work always makes the day go by easier.
Distance: 4 miles
Woke up with some cobwebs and wasn't feeling good enough to run a hard 1k effort. Instead I wanted to get out the door and put 4 miles on my feel. Jogged in to campus on Brooks, looped over to Boyd and ran back to the Lodge. It was noticeably warmer today but still a bit breezy. Getting a run in before work always makes the day go by easier.
Thursday, January 24, 2008
The Huff
Time: 30:23
Distance: 4 miles
After class this evening I went over to the Huff to meet up with JJ and Logan. I wanted to use the evening to stretch out and do some abs. I started by running for 15 minutes on the elevated track. I came downstairs and stretched out on the mats and chatted with the boys. When they left to go pump I jumped on the treadmill for another 15 minutes of running. The time on my feet was all good. Hit the abs a little bit but none of us were feeling stellar. We were all more into hitting up Texadelphia.
Distance: 4 miles
After class this evening I went over to the Huff to meet up with JJ and Logan. I wanted to use the evening to stretch out and do some abs. I started by running for 15 minutes on the elevated track. I came downstairs and stretched out on the mats and chatted with the boys. When they left to go pump I jumped on the treadmill for another 15 minutes of running. The time on my feet was all good. Hit the abs a little bit but none of us were feeling stellar. We were all more into hitting up Texadelphia.
Freezing Morning
Time: 67:11
Distance: 10 miles
What a rough morning. I woke up to see that it was 14 degrees with a real feel of -2. What is this? A Greenbay football game? Last night I chatted with Scotty D. and he told me that he and Holly were meeting on Pickard around 8:15. I was being picked up by the Runner Mobile (Gus' car) at 9:10 so I had to get out there a bit earlier. I wore half tights, under tights, under a pair of Brooks pants. On top I had on another three layers and my orange Brooks jacket with the hood attached. The cold was fine, but the wind was brutal.
I was just interested in putting about 45 minutes on my feet before meeting up with the boys. I made a loop out by Irving Middle School and then I headed in towards campus and out Jenkins. I looped over by Scotty D.'s house before making my way to Pickard. At this point, my face was rather cold and I couldn't see that far ahead in front of me b/c my eyes were frozen. I had hoped that meeting up with the Scotts would give me a little boost in the cold weather, but I guess it wasn't meant to be.
I finished up back at the Lodge and was able to thaw out before Gustavo came to pick me up for work.
Distance: 10 miles
What a rough morning. I woke up to see that it was 14 degrees with a real feel of -2. What is this? A Greenbay football game? Last night I chatted with Scotty D. and he told me that he and Holly were meeting on Pickard around 8:15. I was being picked up by the Runner Mobile (Gus' car) at 9:10 so I had to get out there a bit earlier. I wore half tights, under tights, under a pair of Brooks pants. On top I had on another three layers and my orange Brooks jacket with the hood attached. The cold was fine, but the wind was brutal.
I was just interested in putting about 45 minutes on my feet before meeting up with the boys. I made a loop out by Irving Middle School and then I headed in towards campus and out Jenkins. I looped over by Scotty D.'s house before making my way to Pickard. At this point, my face was rather cold and I couldn't see that far ahead in front of me b/c my eyes were frozen. I had hoped that meeting up with the Scotts would give me a little boost in the cold weather, but I guess it wasn't meant to be.
I finished up back at the Lodge and was able to thaw out before Gustavo came to pick me up for work.
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