Run Life

PM: afternoon run around hefner with jason and rogers. Legs toward the end a little dead. Might put down 4-5 tonight..Matthew has been kind of sick, so the sleep has been a little rough.

Night: 4 more

Nooner: 19 miles hot and sunny around edmond, first half slower with katie, jason and pushing the baby. Second half of the run hotter but without the stroller. Started to feel pretty depleted. Probably going 3-4 tonight to get about 62 miles for the holiday weekend. 

Night: 4 miles with jax around OC. Legs feeling good, love the night running. Getting back slowly to my old self, with 63 miles over the labor day weekend. Legs felt good after a little ice block over the legs. Starting to finally feel trimmer.

AM: 8 miles before school with the hound dog. 63 degree mornings never felt so cool! awesome morning for a run. little track workout later tonight. 

PM: 9 more at the rankin track. 5x1000 at 3:08-3:11 pace. Felt ok for having dead legs from the last few days, puts me at about 80mile in 4 days. Probably need a recovery day or two the next few days. 

AM: 7 before school. needed some extra rest, didnt do the 10 I wanted, run another 6 tonight.

PM: 7 more for the evening. Now on to study

AM: 10 miles in 57:16, with first mile around 6:06 then made it progression. Felt pretty good, then 4 mile cool down. WIsh I had connections or time to ice the legs. Off to school. Might, and a strong might in that I MIGHT run again tonight. Legs feeling/body feeling a little beat up. 

PM: 12 miles around the lake hefner today after school. Felt the logging of miles all week this morning, kept pushing back the alarm until it was finally time to get up to go to school. School just doesnt feel as productive/good without the morning run in. But today the body was saying to stay in bed. Anywho, good evening run, and trying to get up and get some miles in tomorrow to make up for my lack of studies today. 

AM: landrunners run this morning. Ran with matthew the whole way. Nice babyjogger long run. Sam tagged along for the first little bit. Then the rest was solo. 

PM: 4 more with Ian to get the 120

Nooner: 11 miles at 69 mins. Feeling pretty good.

PM: 6 miles in the pm with kate around OC.

AM: 10 miles before school.

PM: 4.5 miles with Matthew/baby jogger

AM: dead tired from yesterday being gone all day and managing to squeeze in the 14 miles. TOday was a nice slower morning run, still pretty hot outside for 8am. 10 miles around the hoodville. with katie and matthew for the first 5. 

PM: 1ks with jason, roger, frankie at OC. Jason and I ran them on an aided, xc type course. Ran an average around 3:04-3:05's felt like I had more in me. Just got a lot to do the next few days till that test. Happy with the mileage. 

AM: 8 miles before school

PM: 6 miles with matthew around OC

PM: 1 mile W/U then 6 miles at 5:28 pace, 1 mile rest, then 4 miles at 5:22 then 1 mile C/D. Goal pace on an ideal day, with ideal conditions for the MC marathon would be about 5:24. This would put me at about 2:21:30, which I would be estatic about, since I did have some down time this summer. If I could get my weight down and hold it to about 150-152 I think this would be a reasonable goal. About 157lbs today after the run, which is low for me considering the last few months. TOo tired and sore this morning to get out the door, needed the sleep. Can't wait to get this exam over with next saturday. Then marathon complete focus. 

PM: 14 miles out at Hefner with Jason and Katie for part of it. Nice and easy, tomorrow long run at a moderate pace. 

AM: 22 miles plus a shuffle at the end. Ran in 2:13.36, last 10 in under 60, so had a total average of 6:04 pace. Warm up mile then we were off. Finally with temps around 65 at the start finishing around 70 degrees, felt really good. Glad to get in a solid workout, the distance run is one of my staple workouts for marathon training. Love being a little more aggressive for my longer days, just like the Hanson bros prescribed it. Now off to study. Maybe get in a few more tonight just for fun, make it a marathon day.

PM: 3 mile shakeout with Jax. Keeping the mileage in the 110-120 range for 3-4 more weeks. we will see with the test next saturday

Nooner: 10 miles for lunch. Going to be tough getting in the volume with the test this saturday. Will make it work though.

PM: 6.2 night miles around OC. Finished with 4x200m on the track, with as fast as my legs could turn after yesterdays 25 mile day.

Am: Morning miles before school. Spinning the legs

PM: 7 miles on the river with jason. Now back to studying

AM: 7 with kate around edmond

PM: 10.5 miles around OC. Did 8xK's around last weeks K course around OC trails. Nice because its right outside my front door, plus the course is a really nice change of pace. Did them in about a 3:03-3:06 average, with the last at 2:49. Really starting to feel the miles pay off. Need to keep this clip going with 5 weeks left. Plust I will be done with my exam on saturday, then lots of focus on the marathon

PM: 11 miles with Jason at the river. Hot outside and windy, felt like a typical day in OKie town. strides at the end of the run. Way too tired and sore for a morning run, took an extra hour of sleep instead.

AM: 10 easy morning miles around Edmond with Katie. Now studying till afternoon school stuff. Quick 5 mile tempo this evening planned. 

PM: 8 miles total. Meet jason for 5 mile lake tempo. Something quick and to get the legs rolling. Pleased with the workout, super muggy out. Ran 5:18, 5:05, 5:15, 5:25(headwind), 5:10 to finish off the 26:15. Felt good, stomach hurt a bit. Cant wait for this test to be over, felt like I needed another set or finish up with some 400s or 200s. Will start incorporating that next week. 

PM: run after school, way to tired this morning to get up and run this morning. So ran the 12.3 to round off a whole mile. Run tomorrow will just be around the testing date. Do as much as I can to get 110 for the week, might run before the test to relax up the mind.

PM: Nice and easy around hefner with the Redman Tri going on. Weather is finally feeling like fall, with the test this morning jason and I started around 1, but still in the the upper 70s. Weather money! Good solid week of running

AM: Jumped into a downtown 5k this morning, with pretty decent cash money for top 3. Out and back course from the baseball fields, weather was awesome! 55-60 degrees with no wind or humidity, pretty amazing for OK. Goal was to get out hard, running on tired legs from yesterday's 18 miler, first half was slightly uphill, second half obviously downhill, so wanted to get the legs rolling. Ex-OU runner Tony Clement was there, who has been running really well lately at local 5k's. I wanted to just see what I could do, anywho we busted out pretty hard, just stayed on him as long as I could, which ended up being until the tap. He got the best of me with about 100m's to go. Still finished really strong, which I was please with. But even more pleased with our time, Tony was 14:35, I finished in 14:37. I Hadnt been under a 15min 5k since college, last mile was mostly downhill and we were cruzing. I think we finished the last mile in around 4:40s low. NIce to have someone there to drag you along. OVerall really pleased with the race, great workout and a step in the right direction. I think the 1k's are really paying off. My speed is slowly coming into form!. 

PM: 8.5 miles around OC, night run. Finished with 8x200m's on the track in the 30-32 range. Really trying to work on my speed/strength these next few weeks.

AM: morning run before school.

PM: 6 night miles with the hound dog. was going to get more, but had been a long day of 7am till about 7:30 tonight, so I figured I would get a long day tomorrow. 

AM: 7 miles before school with katie and the baby. Looking to do 10x K's tonight! hoping for a good one.

PM: 14 miles total. 10x 1K's. first 3 with baby jogger waiting on katie to take matthew. Ran 3:07 average, then ran without with 2:52 for the last K and average around 2:52-2:58 for the last 7. Great workout!

AM: 8 morning miles before clinics. Weather temps are amazing right now, feels like Mt. air!

PM: 10 more tonight with katie and matthew around lake hefner. Ran into Ian about 3.5 miles in, ran a few with him as well. Want to do some tempo effort tomorrow morning, with the morning off, but feeling really beat. Planning on 8-10 hours of sleep to see how I feel in the AM

AM: Love thursday mornings, no school. get to sleep and run all before going down at 1pm. Slept close to a much a needed 10hrs, wasnt feeling the tempo still this morning, still beat up a little bit from tuesday night. Ran 10 miles with katie and matthew around Mitch park, which is somewhat hilly for Edmond and with a baby jogger. Anyways, probably do a little 4-5 mile at MP tonight, would rather rest up the next 36 hours in preparation for the long, hard effort on saturday. Looking to get in 24 miles at around a 6 min clip for the total...

PM: short day at school means more time with the boy and more miles! Got in a mini tempo of 5 miles, starting at goal MP and stepping down. Ran 5:24, 5;21, 5:19, 5:16, 5:11. Around 26:30 for the total. Finished with 4x400m's at 5min pace. Speed and leg turnover is starting to feel great! Happy with where I am at with 4 weeks to go

AM: early morning run before clinic with matthew and katie. Finished last 3 solo. Legs are hurtin'. great way to start the friday

PM: 4.1 Silas miles around OC. Ready to rock and roll tomorrow

AM: 24 miler! Early morning to get it in and get it done. Weather forecast was predicted for some rain/t-storms and boy did we get some rain. First 5 miles was hot, humid, and windy. Running around 6:20s to warm up. Then with in a matter of a few steps and one good wind gust the cold front and storm came. Hit the dam at hefner with the cold front, and the rain started dumping on us. Felt really good, just depending on which way we were running. If we were going south and east, then we had the wind/rain pelts to our back, heading NW it felt like hail/sleet in our faces. Rain was solid and downpour like from about 6miles on, didnt really let up. Last 7 miles was heading east and thats when it felt good. Jason looked really strong, ran about 17 miles together, and he didnt fall back too much. Last 7 were in the 5:30-5:40s range, with the last two at 5:36, last mile in 5:12. Really felt good at the end and wanted to open up, plus make up the average for the run with a slower start and the crappy weather. Overall time was 2:24:21 for 24 miles so 6:01 pace. Last 10 had to be in 57-58 mins. Real happy with the run considering everything, but more excited about how I feel now. We will see how the rest of the day progresses, but overall legs feel good. Glad to cap off a 130 mile week with the 24 miler!

AM: 13 miles on the river trail with Ian. Legs felt fairly good for yesterdays long run! felt like I am recovering really well. Probably a quick night run and some shakeout 200s tonight on the track.

PM: 5.1 miles around the college with 2 miles of the 5 on the track. Ran 8x200's was going to bump it to 10 but stomach feeling a little uneasy tonight. Did them to shakeout the 24 miler yesterday, ran them in 31-34s, pace is starting to feel more like a comfortable stride. Finished up on the straight with some drills. I miss doing drills and I think I need them atleast 3x weekly for let quickness. Going to try to start incorporating those into my shorter, second runs. 

AM: 9 miles before school! Double tonight with some strides/drills

PM: 7.25 miles around edmond and the college. Finished up with strides and drills! sure helping the legs loosen up.