Run Life

AM: 8 baby jogger miles around edmond with katie. Weather temps near perfect!

PM: 12 miles total. Miles at OC trails. Did 2.5 w/u with 6xmiles on a modified course around OC. First bit was nice gradual down, with flat around the pond, then last .3 miles uphill into a slight headwind. Made the finish of the miles tough, went: 5:02, 4:57, 4:58, 5:02, 5:02, 4:59. Was please with how my legs felt, and the turnovers. Overall a pretty tough workout, felt pretty beat towards the end. The uphill finish took a toll on all of us. Still solid effort and good clip. 

Am: 8 miles total with Jax around the OC and neighborhood. Humid/muggy morning compared to the other nice mornings we have been having lately. Super sore from last nights workout. Ran a nice easy pace. 

PM: 8 miles after school after a long day on campus. Late night run, with an early morning run on deck. Feeling pretty good though.

PM: 15 miles total. Hefner workout with lots of wind 20-25mph. Hot weather as in 90 degrees. 8 mile tempo at 44:20 with 5:30 pace. Just wanted to pace marathon pace or close too. First four was crosswind and headwind, with next 3 was tailwind which felt more like 100 degrees and last mile in tailwind. 8 miles felt ok, but was pretty rough overall. tired from the day, but overall felt good.

Am: baby is sick, was up almost every hour last night. Convinced myself to get out the door for a quick/light miles before school. See how the rest of the day goes. Hope to get in another 8 tonight.

PM: 8.65 miles to round off to the HUNDO so tomorrow with the long run i should cap another 120 mile week. Then start tapering down for the MCM. Wichita half looks like it will be in the books next weekend.

PM: 20 mile progression run from the draper marina. Weather finally cooled down after a night time thunderstorm followed by a cold front came through. Split duties of running/watching matthew today since he has been sick and went at 1:30 with jason and scott smith. Ran the first 10 fairly conservative with a pretty solid NW wind around 15mph or so. First 10 was around I think 62-63 with first two miles around 7 min pace. Then at the turn around with 6-7 miles of tailwind scott and I picked up the pace. Most of the time just talking through the tailwind miles. Had a solid stretch of miles 12-16 being 5:33, 5:24, 5:15, 5:07, 5:24. Didnt really notice the super increase in speed till my watch beeped off and I decided to look down. Then the last 3-4 miles were turning back into the nasty head wind, really felt these miles. Finished the last 2 miles strong with a 5:33 and 5:32 straight wind and a little hill action. Last 10 had to be around 55mins or so. Nice having the push along. Good things to come. Took half a salty caramel GU and actually felt pretty good with it. Might end up working out for me in 3 weeks.

Nooner: 13 easy miles around noon time. Might do 4 more tonight, hip is a little tight. Too much asphalt yesterday!

Pm: 4 night miles with katie at a 7:05 push. Weather temps felt awesome!

PM: 6 mile afternoon run in perfect fall weather! CLinic was closed this afternoon due to a water leak, so took advantage of an afternoon off with a nice run. Here in a few hours going to do a some leg work with some 200s.

Evening: Meet with scott from his house ran about 5 miles warm-up then did 12x200s at a park in OKC, all grass on our modified loop. Ran through some neighborhoods I hadnt run through before on the warm up and cool down. Right around 10 total for the run. Nice weather, good little workout for leg turnover. Got some mile repeats at a faster pace then usual for me on wednesday. Working on speed and leg turn over with less then 3 weeks to go.

AM: clinic cancellation, was able to get out from the school. Met up with scott smith for a 10 miler from the gym. Ran downtown and part of the marathon course. Did some strides and finished up the mile jogging around the gym. Glad I was able to get most of my miles in for the day early. Pretty dead this morning, so the morning run was a no go unfortunately.

PM: 5 miles for the evening.

AM: 6 morning miles with the stroller and kate before school! Speed tonight.

PM: 11 miles total. Meet up with scott out on the rankin track for some mile repeats. Dipping down at paces I usually dont mess with but figured it would be good for my leg speed. And I was right, got a long way to go on turnover, and running under anaerobic like conditions. Ran 4:42, 4:45, 3:00 (1k bathroom break mid interval), 4:48, then did an 800 at a hard pace went through in 2:12. Was pleased minus the bathroom break. Scott made it seem pretty effortless as he would float away with 4:28-4:32ish pace. Definitely got some improving on the speed, but for now I will chalk it up as a good, solid, hard effort workout.

AM: 14 miles around edmond with jax for 9 and the baby jogger for 5. Tired from last night, but have dentfest tonight after clinic so I will just be doing this solo for the day. Need a singles type of day and some rest tonight, before the half this weekend! Pumped about being done for the day.

PM: 12 easy miles around hefner with jason for about 9 of them. Nice and easy before the half this weekend, still wanting to keep the miles up fairly high, before I start dipping down to taper mode with about 10 days or so out. Finished up with strides for the last mile. 

AM: went out to cushing to watch katie and jason win the overall 5k out there and make a little cash. I took support/stroller duties today. Both ran really well, proud of them! Nice and easy 9 trotting around with the jogger to cheer them on. Needed a little rest day before tomorrow's half.

AM: Race morning in wichita was really nice with about 49 degrees with some wind at the start. Went out fairly hard around 5:10 pace with Ceja and I taking the lead and a lot of the headwind work. Once we got into the neighborhoods for miles 5-8 or so I fell off a bit. Still maintained around the 5:12-5:15 range. Finished in 5th with 1:08:40 which I was fairly pleased with figuring I never felt like I died nor, did I feel too taxed. Considering I had a 101 week leading up to the race plus a 7-8 weeks of around 110+. Pretty excited to see where I am at in the next two weeks. Need to focus on a solid 10 day taper with a diet to get me close to the low 150s. 

PM: Met up with jason on the river to run imbetween school and pm clinic. Got in a solid 11 miles for recovery after the race yesterday. nice mist and rain to cool down the air temps for the fall. 

AM: 8 miles this morning with the dog. Wanted 10 this morning, but a little slow getting out of the bed. WIll run another 6-7 tonight with some 200s for turnover. Just need to keep reminding myself that I am about to start taper/rest mode

PM: 7 more with katie and matthew. 2 mile warm up to the rankin track. We alternated 400s as one would run the other would watch matthew on the blanket. 200m at 31-33s with the other 200m at a float pace which still ended up being around 71-73 sec for the 400m. Nice little shakeout in preparation for thursday morning workout, about 10 days out from race day.

AM: 10 miles with half with katie and matthew. Too cold for matthew this morning, so he wasnt happy and had to head back. Did the other half with jax. Nice cool morning for a run. Low to mid 40s. Havent ran in that kind of temp in awhile.

PM: 5 miles easy after long day of school stuff. Workout tomorrow morning then beginning the single days more often.

AM: Met up with Scott at Dolese park for a 4 mile tempo and then 4x400s at 65ish. Ran the tempo in around 20:04 for the 4 miles, Scott was cruzing about a minute ahead at 4:45 pace. Went out really hard and I was pretty beat up from then on. Didnt feel like I fully recovered legs wise from the half on Sunday, but was still pretty pleased with the workout. Did 4x400s at the HS track by the park at 65-66, with 400m recovery. 3 WU and 3 CD

PM: too tired to get up this morning for a dark morning run. Nice easy 10 miler after school, didnt really want to do it, but needed to spin the legs after yesterday. Got Katies half marathon tomorrow  I will be helping her out with. Weather should be really nice. Hoping to get her under 1:30. Probably get the miles to round off the hundo.

AM: Ran the first four miles with Ian at around 6:20 mile pace, first part of course was a lot hillier then expected. One guy got out in front and probably was 20-30secs per mile faster. The initial plan was to run and pace katie to a sub 1:30 half, but matthew got sick last night and she opted out of the race. So my plan was to run with Ian for the first part of the race then turn it into a progressive run to about MP. Started up the pace on the flat part of the course, weather was IDEAL 35 at the start with NO wind. Weather you dream about for a marathon, if we could only get this next weekend in DC. for the run my splits were 6:12, 6:29, 6:19, 5:54, 5:37, 5:38, 5:35, 5:46, 5:26, 5:25, 5:40, 5:28, 5:38 for about 5:45 average on a 13.33 watch split. Stomach issues did occur, probably from the pizza I had last night. Anyways pleased with the effort and the workout for a week out from goal race. Now time to rest up this week and write a paper.

Noonish: 9 miles easy around edmond pushing the stroller. 

PM: 4 miles at night with 4x400s at race pace to shake out the legs. Needed a break from the paper

AM: 7 easy morning miles with jax around OC. Marathon week time!

PM: 6 more with kate, couple 200s at pace. WO tomorrow 

AM: 4miles with jax around OC

PM: 8 miles with 2 warm up to Rankin track. Then 5x1K's at Marathon pace effort. Just running close to that 5:20 range as easy as possible. K's were right around 3:18ish. Felt really relaxed and easy. Just a little leg turnover. Small workout on thursday morning and thats it. 2 Cool down. Excited for the weekend. Just need rest.

PM: 9 miles at the house. Nice and easy miles for the taper...

PM: early afternoon run with Ian from the house. Ran the neighborhood block to OC and did 6x400s at around race pace. Did 1:17-1:18 feeling nice and relaxed. Feel a little bit of a head cold coming on. HOpe it goes away within the next 24 hours. Early flight on out of here. Then some pre-marathon festivities and race time. Looking forward to the next 72hrs. 

PM: Nice and easy run around the monument and capital. Pretty cool city, first time ever being here. Ready to race! Legs feel good, tired from the 3:30 am wake up call, with not very good sleep last night. 

AM: Memorial run with all the armed forces team in preparation for the marathon tomorow. Hays in the barn, time to race!

AM: Got home late tonight for school stuff tomorrow. Just quick report, more details later. Not the greatest run, felt like I was in better shape. Labored too early. Pretty tired overall. More to come later

day off. Needed one mentally and physically

AM: 10 easy miles with greg around hefner. Needed something in today mentally. Nice 1:20 min. run. Just wanted to shake out the legs

PM: 9 miles after school. Tired, but needed the run.

Am: 8 easy miles around OC