Run Life

PM: due to stomach illness this weekend I opted for the treadmil before the super bowl. 12 miles at about 6 min pace average, with progression towards the end. Felt good to sweat out the sickness. Excited to get back after the training this week, after the super light weekend of rest and recovery

AM: Just to be safe did 12 miles on tred. Will probably try some easy miles after clinic this afternoon for some miles before the snow gets in. Probably some more indoor miles with the snow and possible school out. we will see.

PM: 5 more with Jax around OC. Trying not to slip on slick spots. 

PM: 1 mile warm-up and some LT type work. 3x3 miles at LT/MP stuff. 1st 3 mile rep at 5:24 pace, 2nd 3mile rep at 5:21, 3rd 3mile rep at 5:18, then 1 mile cool down. 1 mile rest imbetween each rep. Felt fairly smooth at this pace. Nice effort type stuff, feeling leaner and slightly in shape

PM: Nice and easy 14 miles for the mid-week long run. Ate a huge catered lunch at the school from big truck tacos. Needed some calories burned.

AM: 5.7 miles on the tread, trying to do 5x1miles at 5min pace. During the third rep, the "mill" decided to "pop" more or less and made me force stop the run. Looked underneath the treadmill and saw one of the main springs was done. So for the time being its out in the brutal negative wind chill. Put on the layers and went out to a slow, crunchy, slushy trail of OC. The windchill was brutal, but oh well needed to hit some miles. Probably hit the school gym on the way home to finish the workout and a second run.

PM: 5 miles at the school gym. 3 mile LT work at 15:25 pace. Legs felt a little tired/dead towards the end. 

PM: After a long day yesterday at the yearly Dental Volunteer activity, working 12 hours on patient in Enid OK, I decided to take the day off. TOday though I waited around for the track meet to air, in hops of Galen going for a sub 3:50 performance. Well....that race was disappointing to say the least. Finally around 4:45 this evening I decided to run even after all the gross amounts of food I consumed in the last two days. 13 miles around Edmond, weather was nice once I got into a good recovery rhythm. Jumped on the rankin track for 1.5 miles of the run as the daylight faded fast. Nice run overall, felt good to get the miles. Long run tomorrow.

AM: First 20 miler in awhile. Figured I needed to do one since I got Cowtown marathon coming up in 2 weeks. Meet up with scott at draper, nice and cold with some icy spots. Hit the dirt first then picked up connor 6 miles into it. Did a fast finish for Connor with last 4 miles in 5:50ish pace.

AM: 10 miles this morning at the hotel treadmill before extern clinic day. See how the day transpires, but hope to hit 8-10 daily while I am here. Just earlier mornings and dedication.

PM: Long day at the extern office. Guess I am just going to abuse this hotel treadmill, and get slack for it. Dark when I got back and dont know of much to run around in madill, ok. Ran on the tread, with 11.2 miles starting at 6 min/mile with the bulk of it in 5:34ish pace, last mile in low 5:20s. Felt really good today running, most be all the nasty reimbursed carbs I am eating. Lots of chips, McD's and such. Felt solid at the 11mph clip though, probably could of kept it up for 15 or so today. 

PM: Staying loyal to the sport. after a 8-7 day at the clinic in Tish, I decided to find some energy/motivation to put in some miles. Nice and easy on the hotel dread for a recovery run. Going to have to force an AM run to get in anything since we will be going home right after clinic tomorrow.

Am: 10 miles around Edmond with Katie before I fly out to CO. Did some 100m straight a imbetween the run at rankin track. Nice run. Tomorrow should be interesting and fun!

USATF XC with the army. Not much to say here. 6 laps of brutality for a 12k rac.e First lap was a little fast around 5 flat pace, and could fell the lung burn coming on fast. Whew altitude was not in my favor today, plus the week in tishomingo eating like a champion didnt add up. The postive today was that after the altitude conversion I might have bee close to my marathon pace average! Ha. But the course was super soggy and muddy in several areas, definitely getting to use to my "ideal surfaces" either the roads or tread. Anywho it was a workout/race, we won as a team(no thanks to me) but I can only move up from here in training. Got a lot of work to do these next few weeks. 

Am: 14 miles in boulder. Altitude killed me this weekend. Need to up my game. Felt good out, love my mountains.

PM: 5 miles with the Jax man around OC. Finally can breath again

Noon: nice and easy long run with JB. 60s and the wind died down. Ran in my sweet army cut off. "Suns out, guns out" 

Am: 10 hotel miles. Boring but had to be done!

Pm: hotel late run after another long day. 4 at cowtown marathon pace, then 8 at 44:27, with 1 mile cool down. Really hot and muggy knacks the gym. Last day in Tish tomorrow!

PM: 10 miles around edmond with jason. Ran into OKrunner to chat it up for a sec. Then off to finished up the loop. jumped on rankin track to run some 400s around the sub 2:36 goal for the weekend. Should be an interesting and fun event! We shall see how it all turns out. 

Am: 6 around OC with a finish up mile of strides and drills to round out. 7. Off to the cowtown marathon for some racing tomorrow.

AM: Ran in the cowtown marathon this morning. Hot and humid out for the run, but whatever they are the elements and we all face them. Goal was to run sub 2:36:22 since this was the prize incentive. Just wanted to get a good effort below that pace and make some money. Long story short, wanted to build a cushion barring my fitness not being that great/weather type of thing. Ran the half, with a port-o-john break in 1:15:30s. So had a huge cushion mounted, but never really slowed down just kept it clipping in the 5:40s range and really felt strong and good. Nice little confidence booster workout for the future. Ready to mount to some bigger races in the future. 25 guys under and 2 females. Giving a grand total of $926 for the earnings. Not bad for a long/harder effort workout. Pleased with the outcomes! Nice start to my weekly mileage. Few extra tenths with the shakeout strides and to look for a quick bathroom spot pre-race.

AM: 5.5 easy miles on the tread. Wanted to stay on a nice soft surface. Just spin the lactic out of my legs. Felt ok. Probably all I will do today. Long, busy day back at the school.

Am:  8 miles with Jax-dawg around the OC. Nice and cool out this morning. Shins/calves a little sore. Overall loosening from the weekend. Run another 6 tonight 

PM: due to time constraints with clinic and katies night appt. I had to run my second 6 on the tread while matthew napped. Nice little shakeout though, legs feeling a lot better. Might try some mile repeats tomorrow PM on the track

PM: ran to the rankin track to spin out some of the junk from the weekend out of my legs. 2.5mile warm up then did 4x1 mile with 800m rest. Did just enough to spin my legs, ran 5:13, 5:14, 5:14, 5:04. Just enough to feel a little burn. Started feeling really well after the track work and decided to add an extended workout to make it a mid-week long run. Finished up with some strides at the end of the run for the final mile or so. Nice and Cold air, but felt good to get my legs moving since the weekend. 

Am: 8 miles before heading down to the school. A little sore and stiff from last nights long run

nooner: 8 more along the river. Weather is getting nice out! No running after school today, another plus

PM: evening post clinic run around hefner. Weather money! 60s out with like no wind. A rare thing out at the lake in Okie world . finished off with strides. Part with katie and matthew.