Run Life

AM: 13 miles out at draper lake. Recovery run from long 21 miles out at the Edmond Dirt roads on Saturday. 

PM: Epic run of 6miles  

AM: Quick Lunch run before Pediatric clinic, ran at the school gym. Did a 6 mile tempo with 8 total on the tread. 

PM: 10 miles around Edmond and OC trail track.  

AM: Run with Connor on my own Modified Memorial Marathon course. Was able to squeak in a 14 mile, Mid Week Long Run (MWLR) since I had a break from class. Now back to class from 3-5 (drag). 

PM: Ran 4 more on the Epic tread at home.  

AM: Fartlek workout with 3 mins on at 5:15 pace and 2 mins off at about 6:10 pace. Did 8 of these reps without a break. Kept the rest pretty honest in order to maximize the cardio threshold with more of a "float" type of rest. This allows me to keep the Heart Rate up to an optimum range while still being able to recover during the 2min window, allowing my legs to have optimal turn over during the 3mins on at Marathon Pace. 

PM: Ran 6 miles at Highland Elementary school. Spoke to the kiddos about the Memorial Marathon win and then ran with there school running club. Very neat experience.  

AM: Epic run to maximize time efficiency before heading to the Dental School. 

PM: Run around Oklahoma Christian trail with Jax (my dog).  

PM: Ran with Roger and Jason around the OC trail as a pre-race run. Easy miles for recovery to rest up the legs for tomorrow's groundhog day run. 

AM: ran the groundhog 8k at Lake Overhosler this morning. Felt good, windy morning from the North of about 10-15mph, seemed worse since we were on an open lake. Got out pretty hard for the first 1k, had the second place finisher sitting on me pushing hard as well. This was an out and back course with us heading North first, which I didn't mind since we would have a pretty strong tailwind on the way back. First mile was fast with a 4:59 in the head wind, knew I would pay for that. Second mile slowed down to a 5:10ish, third mile was in 5:07. Now I was on the down slope since I had a pretty strong tailwind, had a pretty substantial lead so I relaxed a little bit. Did some weaving in and out in order to avoid the runners heading to the turn around. Ran 5:03 for the 4th and 5th mile. Overall pretty happy with the effort and win since I came into this race with 103 miles under my belt already for the week. 

PM: 7 miles on the Epic treadmill while watching the Thunder lose to the Cavs away. Pretty disappointing loss for them, since they had a 10 point lead going into the 4th.  

AM: Morning run on the new Epic treadmill. Shake out the legs with a quick 5 miles. 

PM: Draper run with Connor and Jason. Ran 17 on the dirt roads as recovery after the Groundhog 5 milers. Hit 3rd consecutive week in a row of 120+ MPW. Shooting for a personal best with Katie and Matthew gone to Nashville for the week. Should hit the mileage hard and catch up on sleep during this week. Run felt long and slow, seemed like I was out a lot longer then 17, felt more like a 20 miler.  

AM: 6 miles on the Epic tread before going out to the lake for an 11 miler with Connor. 

PM: Ran the first 3 miles with Katie and Connor. Took the first 3 miles really slow since this is Katie's third run back. Pushed the stroller the whole way. Got to love the Bob triathlon stroller. Finished around Lake Hefner with Connor as Katie headed back. Felt a little tired with the increase in volume in miles. 11 total for the run.  

AM: Early morning Epic tread run since I had to take Katie and Matthew to the airport to catch a flight to Nashville. Ran 9 total with a 6 mile push at 5:30 pace. Felt a little sluggish since I got very little sleep with a 4:30 am wake up call and the increase in mileage. 1.5 miles WU and CD. 

PM: Ran 12 around Edmond since I had a break from class. Felt ok, legs a little tired still from the early run. Weather is awesome out though, its about 70 degrees outside and very little wind. Which anything below 15mph is considered a nice NON-windy day in the state of Oklahoma. On pace for the weekly PR of 140. Gearing up and hitting the mileage hard for the Little Rock Marathon which is about a month away now. Fitness feels good, and body weight seems to be maintaining were I want it to be on race day. Excited for some upcoming workouts.  

 PM again: Weather was to nice, couldnt resist running the cool down with the crew at the Rankin track in Edmond on my way home from school. Luckily had spare running clothes in my car as I drove by. Perfect night for another 4 more miles, legs actually felt even better afterwards! Now some serious grubbing time! 

AM: Got out of clinic a little early for an extended lunch. Decided to make the recovery pace more moderate in order to squeeze in a few extra miles before my 1pm appointment. Took off from the School's gym and ran on the Katy trail out and back. Average 6:03 pace for the 10 miles, felt really good and relaxed for a little stronger effort on a recovery day. Mist was in the air which felt really good while running at a little brisker pace. It has been foggy here all day, which makes for great running. Seems to be slightly muggy out but nothing thats too intense. Now off to go do a cavity filling on one of my patients. Looking to get about 6 more tonight. 

PM: 7.5 easy miles with Jax around OC trails. Felt really nice out and legs have been feeling really good and recovered. Excited to see how my body continues to respond to the high mileage.  

AM: Run with Jason out on Tinker AFB. We did 12 total with 8 at his marathon pace, or how I like to say it OMT pace, (Old Man Tempo). Jason looked strong today, it was about 60 out and really muggy and humid but no wind which is always a perk/rare thing in OKC. Took him through in 8 around 5:43-5:44 pace and felt great doing it. Legs have been really strong while maintain close to the 20 day average this week, body is responding well to the mileage. Just trying to sustain energy throughout the day while waiting for the next run. Feels like I am slimming down a bit from the increase in mileage as well. Pace today was a strong moderate, about 20 secs off marathon pace, but it was nice to focus on staying relaxed and comfortable at that pace. Probably shoot to do something a little harder and longer on saturday. 

PM: 7 more, felt great and recovered. Average 6:30 pace for the recovery. On pace for 140 still.  

AM: Ran an easy 9 this morning around 7:15 pace. Legs felt good, just a little tired from the mileage. Need to catch up on some sleep this weekend. 

PM: Run with Ian around Edmond at a nice, recovery pace. Just enjoying the nice weather and keeping it at conversational pace. Grabbed Jax for the last two miles of the run, took him to the dog park to let him exhaust some energy there before finishing up our last mile to head home. Total for the evening run was 11 miles. Now just going to chill, watch the Thunder dominate the Suns and get to bed early.  

AM: Ran 19 this morning with Jason and Connor. Weather was good, but had a 15mpw from the South, which we definitely felt when we came onto Classen road which is a due south road. Its the last 10k of the Memorial Marathon course. We started dropping the last few miles in sub 6 and got close to around 5:40s for one or two of them when Jason and I started feeling the strong wind. Felt good though for most of the run, and concluded with the Personal weekly best of 140 miles per week. Happy with attaining the goal of 140, especially with how good my legs felt. Excited to continue the high mileage in preparation for Little Rock in 3 weeks now, this next week might be a little challenging to keep the miles this high especially with 3 midterms and a hospital rotation, but I will make it work. Now to enjoy the rest of the day and rest up the legs for tomorrow's recovery day. 

AM: 15 mile recovery run out at lake draper. Nice and easy pace on the dirt roads. Weather temperature was perfect, windy from the west. Good solid group should up, had 7 in total for the group run. 

PM: Treadmill run while watching the first half of the OKC thunder game. On the road playing the Suns and looking good. Second run felt well to shake out the legs, I always feel better after a quick second run. Picked up the pace at the end to stretch out the legs before going to sleep. Ran the last mile in around marathon pace. Total for the run was 6. Need to get up early for a morning run before reporting to a busy week at the school with a hospital rotation and 3 midterms. YUCK. Hope to get most my miles in today and tomorrow and then probably more Friday and Saturday. 3 weeks till Little Rock feeling confident and strong.  

AM: 8 mile morning run before rotation today. Felt good, a little tired. Wanted the extra hour of sleep but felt this was needed since tonight is going to be consumed mostly be studying and of course another run. Ran 6:30s most of the run to knock out 8. 

PM: Fortunately got out of rotation earlier then expected today. Was able to knock out a little studying/nap this afternoon. Squeezed in a 11 mile moderate run at about 6:20 pace at Mitch Park. Mitch is a hilly run comparative to what else is around Oklahoma. I should expect to see a lot more hills though while running out at Little Rock. Felt strong. Finished with several strides to wrap up my last mile of running.  

AM: quick 5 mile tread run before test and long day. Able to squeeze a 3 mile LT (lactate Threshold) run starting at 5:27 pace and stepping down every half mile to 5:13. Not much of a warm-up or cool-down but was able to clear head for a quick 30 minute run. 

PM: 11 more. Did another threshold type run of 10 miles. Did at about 85-90% of marathon pace and felt great. Did the 10 miles in 56:42, starting at a 5:46 mile and finishing around 5:26 for a progressive type run.  Felt real relaxed and smooth the whole run. Weighed in afterwards and was at the 152, which for me is the lowest I have been since my senior track season at UVU. That season was when I felt my best and set Personal best on the track in the 5k and 10k. I think for me the key is staying as close to this weight, while staying properly fueled. The nutrition thing for me has always been a struggle since I like my "bad" carbs and sweets. I have always been a heavier runner, but I am determined to stay at this weight. Especially for the marathon, every little pound you feel when racing 26.2 miles at a 5:20 goal pace. I am excited where my training is going. 

AM: 7 mile morning run

PM: 10 miles around Edmond. Was at Children's hospital all day. Saw some really interesting and exciting cleft lip/palate cases done. Legs were dead from standing all day. Came home and ran with the psycho mush dog JAX. Cruized around OC before doing a shortened Edmond Box. Dark came upon us pretty quick so we were sketchy for footing and vision. Jax started bolting at everything he heard toward the end of the run, almost ripping out my arm each time. Glad to have gotten outside, weather was awesome. Now to hit the books all night.  

AM: 4 mile run on the tred before school. quick 4 in 24 minutes. 

PM: Ran 12 total. 6 easy easy miles with Katie and baby Matthew and the hound dog Jax. then did 5 miles around 27:30 with 4 x 1 miles at 5 min pace and a quarter mile jog imbetween, so kept it continuous. Ran one mile really easy to finish up the workout. Legs felt a little tired from the week.  

PM: Body was dead from the week. Took a nap when I got home and crashed for an hour. When I woke up I was drudging to get out the door to even start the run. After two miles I started to feel better and get into my rhythm. ONly could handle one run for the day and made my lap around Edmond. 13 in total for the day. Needed the solo day and rest for tomorrow's long run of about 22. Probably run the Edmond dirt roads for Little Rock preparation. 

PM: Had a sick and deranged idea to run my long run on the treadmill. I dont really know why I wanted to be crazy, extreme, bored or whatever you wanted to call it but I did. Lately I have not really wanted to drive anywhere to run, and I have exhausted all of my Edmond routes so I just turned on the tv and ran. Finished the run in 2:11.23 ish so it was a 5:58 average. I felt good about this run, even though it was on the tread which is probably easier in some aspects. Surprisingly didnt get too bored but also didnt feel too beat up from the softer surface. Was happy with how easy the run felt. Slowly increased the last 10 miles from about 6 flat pace to 5:30-40s to finish up. Probably wont do that for awhile again, but needed a stronger effort long run since I am 2 weeks out from Little Rock. These runs I feel like have been detrimental for my marathon training. They build a lot of strength physiologically, as well as mentally. If you think about it, you need to attach your longer runs at a moderate pace, or progressive type deal. Training your body to run long, but also moderately hard will be one of the best ways to prepare for that 26.2 mile race day. Almost turned today into a treadmill marathon day, probably would have finished in 2:34-5 ish but felt like it was not necessary. All in all about as good of a workout as I would have liked for the deadmill. 

AM: Quick easy 6 miles around OC x 2. Hips are pretty sore from pounding on the tread for so so long. Going an easy 10-11 around the lake with Katie and Matthew. SHould be really nice and easy, super nice out for February. 70 degrees or so. 

PM: Ran nice and slow recovery with Kate and Matthew this afternoon. Perfect way to spend a sunday afternoon with some family bonding time while running. Wind from the south was nasty at about 25-30 mph and pushing a stroller with the baby in it even at 9 minute pace can get the heart racing. Ran 6 with Katie at about 9min pace with most of it in a strong headwind. So that was very promising since she is on the rise coming back into her own. Then broke away for a sec to get in a 3 out and 2 back to meet up with her while she walked with the baby. Finished with a super slow trot to finish up the lake Hefner run for 12. Great Sunday afternoon for all 3 of us, while Matthew slept the whole entire time.  

AM: 7 miles this morning. Needed a good morning run in before the school day. 

Later AM: This run was still early enough to call a PM run, so more like a brunch type run. Patient canceled so was able to get out of the school for a few hours. Decided to knock out a 10 miler on the Katy trail imbetween patient appointments. Jason meet up with me at the school gym so we took off form there. Another windy day, shocker its Oklahoma. Felt pretty good, glad to have knocked off both runs for the day before the high noon hour. Feel like thats always a successful way to start off the day, plus after my pediatric appointment I get the rest of the day to kick up the feet and chill with the family. But you never know I might get restless and shuffle 4 more tonight or not. We will see.  

AM: Got up and ran 10 miles with 3x 2miles at marathon pace the first mile and a few seconds faster the second. Felt pretty good during the 2 mile pushes, a little tired starting out, especially with my legs since I didnt get much of a warm up. Needed to make this workout quick since I have a 9am appointment this morning. Hopefully finishing up a root canal on one of my patients. 

PM: Ran 8.5 miles around OC loop. Ran first 3.5 miles with Katie and the baby. She looked stronger today with the average mile pace down to around 8:20s or so, lots more improvement. Then Finished up 5 more with some new jams downloaded from iTunes. Felt great out with very minimal wind, a first in the last few days.  

AM: Wasn't to busy at the school after my exam. Meet up with Jason and Slim Jim at Tinker AF base for one of Jason's PF runs. We had gotten a good amount of snow this morning, so the air was cool and there was a good amount of precipitation in the air. Ran the first 6 with all three of us and the next 5 with Jason. Good recovery run, pretty wet afterwards. Ran in several monster puddles, so the shoes were soaking wet. 

PM: 7 more for the evening for a daily total of 18. Feeling strong and rested form the recovery day. Probably start a mini taper this after today. Will shoot for one more solid effort workout tomorrow with about 10 days out from goal race. Then resting up with easier runs, a few quicker workouts for leg turnover, and generally less volume.  

AM: 5 miles this morning, school was closed for the morning due to "inclement" weather. Sure do like how any bit of snow on the road causes for cancellation in the state of OK. Anyways, have to be back on campus by 1pm, so it was nice to sleep in a little extra and get a morning run in. Going for a progressive tempo workout around the Lake Hefner with Jason at 4. 

PM: 14 on the hefner run. 10 miles progression with last 3 at MP. Felt good with ideal weather conditions.  

PM: Feeling pretty tired from the week and was already ahead in miles, so just decided to make today a real nice, easy, recovery run. Stayed with a singles day and just did 10 miles around OC and the neighborhoods with Connor. Stomach was a little in knots today. Resting up for a nice easy long run tomorrow with the boys to start the weekend off right! Last long run before Little Rock next week!

AM: 19 for a long run this morning. Felt a little tired this morning starting out and the last two runs I feel like I have had some kind of bug with my stomach. Just feeling a little off i guess. Cold morning for Okie standards at the start it was in the mid to low 20s. Didnt really warm up much either. Was happy just to be done with the run honestly. Ran mostly in the mid to low 7s most of the run. This is my 6th consecutive week of 120mpw + so im happy with my mileage base. 

PM: Ran 10 miles solo in around 620-630s just to loosen up the legs. Took a 20 minute break or so while Katie got ready to run the last 5 with me. Marilyn joined us for our 2 lap run around OC on a pretty windy day. Last 5 where nice and easy while I pushed Matthew. Now to rest up for the rest of the week and get ready for this weekend. 

AM: 10 miles in the morning in preparation before the snow storm. This is going to be a laid back mileage wise week. Ran 4 miles in about 21:10, starting out at 5:30 and dropping down to about 5:07 last mile. Felt really good, legs felt quick and rested. Probably one or two more days of this kind of mileage and then running really easy  miles the last few days leading up to Little Rock. 

PM: 4 miles evening run on the dread. Bummer that the OKC blizzard just skipped right over us. Looks like a school day tomorrow. Was hoping for a snow day and some quality sleeping in time.  

PM: Ran 11 miles easy at Hefner out and back with Ian. Ran nice and steady for about 7:20 pace. Legs felt a little slow at the start due to sitting pretty much most of the day. had a long day at the school with clinic, class and a test. Didnt get home and showered after the run till about 7 tonight. Need to get some shut eye early tonight. One more quick workout tomorrow then the next three days will be easy easy miles. Looking forward to the weekend. 

AM: Morning 4 mile run.

PM: 8 mile pm run after a long day at the school. Felt good though, legs feel rested. Did one more quick touch up workout to get the bugs out. Ran 2 miles at 5:20 first mile and 2nd mile at 5:07. Then finished up with 4x400s at 75s with 400m rest imbetween. Happy with how the legs felt, excited for this weekend. Forecast looks pretty ideal for a good marathon. Temps in the low 30s to high 20s with a hight of 46. Looks like a lot of sun forecasted but temperature wise it should be pretty ideal. I feel like some of my best performances are in cooler weather temps, I seem to keep the hydration under control then. Excited for the parents to come out and cheer us on this weekend. Going to be a good one.  

PM: Late 8 mile run after a long day at the school. Just a test and one more appt tomorrow morning and then off to Little Rock for the weekend! Pretty excited about this weekend and marathon. Feeling pretty good, just a matter of resting up now. Been a long week, so ready to kick up the feet and enjoy some resting the next two days and preparation for the race. 

PM: 5.5 easy run before the trek to Little Rock. Feeling good after some 200m strides. Excited for the weekend. Know just chill time. Hays in the barn. Or atleast it should be. 

AM: 4.5 miles with jason and scott on Little Rock's finest river trail. Then a handful of strides with some minor drills after. Ready to rumble now, weather is set up for a good morning of running!

AM: Little Rock Marathon. Weather was near perfect with a little extra wind then forecasted. Fairly hilly course though, so definitely happy with the time on a very honest course. Got out in about 1:10:15 and felt great in through the later half which is a little tougher in elevation change then the first. Got my Wichita side stitch about the same time on this race around mile 19-20. Was very very pleased with my performance until mile 24. funny how in the marathon things can turn from great to horrible within a matter of a half mile. I believe lack of hydration and nutrition towards the end really put me in. Brain started shutting down so I entered survival mode for the last two miles with the watch pushing low 6s. Place wasnt going to change so I just wanted to make it to the line. A little bummed about that since I was on a 2:22-2:23 performance until then, and felt like I might have made a move on 3rd place who was fading. Got beat by very respectable company though, and feel like my fitness was shown today. Overall satisfied with the race. Now back to the grind. 

PM: Truffle shuffle miles. Was only planning on 3 today but did a few more with the weather being around 70 degrees and sunny. First few miles were with Katie and the baby just scooting. Kept it around that 8-9 min pace the rest of the way. Felt good except the quads they were feeling like Quadzilla.

PM: Ran a nice easy 10. Maybe more then I should, but I feel good minus the sore quads still from Sunday. But, regardless I am feeling a quick recovery still. The running helps a lot. 

AM: PF running with Jason at the Base. Legs feeling better each day. On the road to recovery and ready to hit the higher miles in a week or so. Great running weather today. Pumped for SPring now and the Time change this week. More sun for after school runs!

AM: 7 mile run before clinic and lunch time. 

PM: 4 mile run with Katie at OC and the baby.  

AM: No patient this morning, so went for a run from the school gym. Did out and back around downtown and part on the marathon course. Fairly pleasant morning, body feeling a little weak though. Might be coming down with some kind of cold. 

PM: 10 miles at 59:12 didnt want to get to crazy but the legs felt good on the progressive run, and it was on the dreadmill so I figured the surface was soft enough and the legs felt pretty poppy. Plus I was struggling to get my run going so I just jumped on the tread and wanted to only really run an hour. 

After a break in the weather this afternoon the air was perfect and the wind had actually died down which was a rare thing since its been windy the last like 4 days in a row. Katie needed a run still so we went for a 7 miler around Edmond. Weather temps were perfect! loved the weather, wish I could have the post rain conditions at 65 degree temps everyday. More miles then needed but felt really good doing so.  

Noon: Colder today and wind from the north which dropped the temps down a few degrees. Bundled up Matt and pushed him with the crew for the first 8.5 miles at a nice easy 8:30s pace. Stopped and watched the Cheseapeake Run Lucky 5k. Picked up the last few miles with everyone after I dropped off the stroller with Katie. Jason turned around a mile short, which I had to give him a hard time since he was out there already and might as well gotten in another mile. I guess loyal to the plan.....Even though he just let 3 of his good friends drift off into the horizon. Anyways had to call him out for a sec. Finished the last mile with connor in about 5:34 with a tailwind to our backs. Felt good. Now off to studying for an exam tomorrow. Might take a quick dreadmill break sometime tonight. 

AM: Ran 10 miles on the river this morning. I have a love/hate relationship with the Sooner State wind. Thought since I was running east-west for most of the route that a north wind wouldnt provide much of a Headwind, mostly just a crosswind, well I was wrong. Felt like I had a headwind the whole first half running west. The nice thing about a headwind out you usually get a tailwind back. I say usually because I have had runs were it felt like I got headwinds of 20mph plus both directions. Anyways I was able to pick up the pace back to more of a moderate pace. Finishing the last 3 miles with the HR up and the pace elevated at a sub 6 pace, last two around 5:45-5:50. Was happy with my semi-spring in the legs today. Looking forward to the warmer weather towards the end of the week and the upcoming week off from the school for spring break. Finished with 6 strides for an extra half mile to tack on to the run total. 

 PM: Ran 7.5 with matthew around OC. Weather was too nice with windy conditions down finally. It probably sounds like im obsessed with the wind around here but HEY its Oklahoma. Averaged 730s which was a PR with the stroller. Meet up with Ian the last 2 miles of the run. SO pumped about the sun being up till 7:30 now ! Paid for the extra hour yesterday morning, but now loving this extra daylight, best time of the year.  

AM: no running, feeling like a cold is coming on. 

PM: After a long long day at the school of 730-5 I finally got to come home. I took a vitamin I imbetween the 4 hour class session and felt a little better. Felt like attempt at running would atleast knock out a little of my cold. Decided to just run at the house, which is a drag but I wasnt feeling to hot so I didnt want to stray to far. Was glad I did with a pit stop mid run and I was able to work up a good sweet. We will see how this cold/sickness escalates.  

Usually hate taking a day off but the cold felt worse today. Fortunately I could move around my schedule at the school to come back early for a day of sleeping and rest. After my run last night I felt good until after the shower and then I felt the fever chills creep up on me. Havent taking a day off in a while and I would rather not, but dont have much drive or energy to get out the door even on a super nice day. Chilling and reassessing my energy level for tomorrow and the upcoming spring break next week!

AM: 8 miles with Brad this morning along the Katy trail. Tried starting a running group with the Dental Class since we always have thursday morning's off this semester. Only got one taker, we will see how the weeks progress. Still feeling the cold but nothing much more, took some nyquil last night. Definitely felt the affects of the sluggishness this morning. Still glad to get out and knock out a good sweat. Did 5 mins or so of steam room therapy to supplement the sweat some more. 

PM: Was dumb and got convinced to run some more miles at Hefner. It was so nice out I kind of had to run some more. But still feeling a bit sick, and then afterwards with the heat and the dehydration I felt even worse. 20 was a little too much...... but what can you do. I will take it a bit easy tomorrow for sure. And rest up the rest of the weekend.  

PM: 7 miles and thats all folks. Still fighting this cold, pretty nasty stuff. Trying to run a bit to burn it out, but we will see how the weekend goes. 

Calling it now before I change my mind. Still feeling crappy had a day of reading and trying to collect my health before the spring break week. Will try some light jogging miles tomorrow. Hate being sick, really dont like taking days off but today I really didnt have a desire to run. 

Another day off, not feeling so swell still. Drive down to San Antonio

PM: At the Oral Surgery clinic all day. Ran with Katie around 6pm, warm day close to low/mid 90s. Starting to feel better.

AM: Took a lunch between rotating with OS crew, ran about 6 at lunch. Didnt have the garmin for this run.

PM: Did a workout with coach Gary at the Brandeis HS track. Did a 2 mile threshold/SS and a 200m workout Rupp style, just not as fast as Rupp. Did 12 laps with 35/45s. Legs felt rested from the rest days. Chest is almost cleared out, a little junk still there. Ran with a local HS guy. Solid workout. Ready to up the mileage slowly now.

PM: 12 mile run from the house in San Antonio. Took a later afternoon nap, did not really want to run afterwards. But did. 

PM: 10 mile run on trail from McAllister park with Katie. Ran around 8:20 pace for the whole run. Katie was looking strong. 

PM: 90 degree day in San Antonio .REally sunny so got some rays on the run too. 

AM: Scenic loop before driving home today. Ran with Katie and dad and the dogs for the first little bit. Ran a little more then Katie and Dad so Jax and I finished up the 9.5. 

YIkes....laziness setting in with the conclusion of spring break. Need a good kick start and no MO days off until the OKC Memorial Marathon. Got 5 weeks till race time. Need to up the training after 3 weeks of semi-training. 

PM: quick run with final in the morning. ran 7 miles at 5:35 pace, legs felt great effort wasnt too bad, just felt heavy from not running much and lots of junk eaten last few days. still got 5 weeks till OKC, plenty of time to up the miles not fretting. Just need to get back to the grind of what works. Daily Doubles!

PM: river run with the boys after a long day of school. School/ life has been busy with career decisions coming up.....Anywho had a good time in good company with really nice weather. Super nice to get outside after being inside all day and a final. 2x2miles at MP pace. 

PM: 10 after a day full of class/clinics. Still no double. Need to get on it, fitness feels fairly good still. Probably needing a little down time anyways. 

AM: 10 miles with Brad on the Katy trail. Nice pleasant morning with a good breeze from the south. Night clinic, hoping to run afterwards around 9pm. We shall see. Long day.

PM: 12 miles. Nothing special, ran late. Motivation was lacking but needed the miles. 

Lazy, tired from week being a bum

PM: Easter run with the Fam around hefner, weather MONEY with barely any winds, lots of sunshine and 70 degrees. wish it was always this nice out in OKC .

AM: 5 mile run before class

No running pm didnt get home till 8, let the stomach conquer the run. Man....getting lazy/tomorrow will be a double. 

AM: 8 mile morning run. 6 or so at 5:50s. 

PM: 6 mile run! first double in a few weeks. Needed it 

PM: Late run with 6.5 or so at 5:33ish pace. Felt good, Lots of rain lately. Busy as the semester winds down, just tryin to stick to the grind as the last 3.5 weeks till OKC Memorial marathon day. 

AM: Memorial route with Brad, rain has finally subsided so it was very pleasant and cool out. Nice to stretch out the legs and get a solid morning run in. 

AM: 4 before school

PM: 10 with Ian around OC and the hood 

Am: 15 miles on the half marathon course with a few extra at the end. Ran with the old man the whole way. He is about Boston bound. Wind was a little fierce this morning, and no one was wanting the 20 today so I pushed it back a day for the landrunner crew tomorrow. Finished with 10.5-14 at about marathon pace plus a few seconds. Felt good heading north, but the south direction was a little rough with the head wind. Good morning run overall. 

Pm: 5 more 

AM: Early morning 20 miler with the landrunners crew. Started out first 10 with Ian, tried to pick it up the last 10. Legs felt a little weak from yesterday I believe and tired from the lack of sleep the last few days. Wind was picking up towards the end, had to run the nasty classen road again. Finished around 2:08 for the total, didnt crush it but was ok with the overall run. Pretty humid out, for about 60 degree temps I was pretty soaked up in sweat. 

PM: 4 miles with the tread spinning at Marathon Pace, MP. 4 in around 22:30s, legs felt fresh after this mornings long run! 

PM: late night run, long school day

Am: 10 miles this morning with Connor on Katy trail. 

PM: 6 more 

PM: 10 mile run quick after school, got a test in the AM. Ran 8 mile tempo starting at 5:35 finishing at 5:18ish. 10 mile total with 1.5 mile warm up and .5 cool down was 57:14. Felt good, strong. All im going to get in today. look to double up tomorrow. 

AM: 11 miles during our "off" period this morning. Ran from the school's gym and did my modified marathon course. Perfect weather out, nice cool breeze from the North. Felt really comfortable and relaxed the whole run. Ran around 6:20s for the recovery run. 

PM: 6 more with Kate, matthew, and jax. Nice little family stroll with the family. Weather Money Son! Few strides at the end to warp up the 6 total.  

AM: 7 morning run

PM: 7 mile run around OC. Weather money! felt great out, fitness is feeling good. Excited for the next two weeks and then the OKC memorial.  

AM: Run with Daniel on the reverse course of the memorial marathon. Ran 21 in around 6:05 pace. Great morning for some running. Slight breeze, but over all nice weather. Came home and jumped on the Dread for a two mile push at 5:30 pace just finish up the run. Good workout overall. Pulling teeth time!

PM: 10 easy with kate and matthew. Nice sunday evening run around hefner. recovery pace the whole way around 80 mins on my feet. Wanting to get one in this morning, but to exhausted from yesterday. Lots going on with the semester winding down, just trying to keep the intensity up till OKC memorial. 

AM: 5 before school

PM: 8 night run. got home late 

AM: 6 mile morning run. Was going to go a bit longer but decided to cut it short. 

PM: 1 mile up then 7 mile tempo. Started at 5:30, 5:30, 5:27, 5:24, 5:21, 5:19, 5:14. Then 1 mile down. total time for the 9 was at 51 minutes even so still a 5:39 average pace. Felt really good throughout the whole workout. Legs feeling fresh and rested.  

AM: morning 3 

PM: evening 10 mile run... in about 64:30s change. Felt good, just spinning the miles on the recovery days.  

PM: one workout today. Too tired this morning to get out before the sun. Ran 2 mile warm up and then fartleks with 3 mins on and 2 mins at float for 9 sets. first 4 sets on were at 5:20 pace, with 6:20 for the floats. The next four were at 5:16 pace with 6:20 rest then the last was at 5:10 with the rest and 1.5 mile cool down. Felt really controlled and relaxed was nice to turn over the legs. Need to work on my future leg speed though. 

PM: 12.5 mile run around lake hefner. Long day followed up by a 6:30 pm run around the lake. Nice run and company. Glad to get out and shake out the legs. 

AM: 19 mile run this morning out at the good old Draper stomping grounds. Crew JB was back in force. Felt very good this morning with nice Weather money and very little wind. Super nice to get the miles in before the noon hour. Ready to rest up most of the week and get to the starting line on Sunday morning!

PM: 3.5 mile spin on the dread.....3 at 5:25 pace. Felt super relaxed. I like the little mini tempos off of dead legs. Now its rest up most of the week time! 

PM: Sunday runday with the family. Went for 5 around OC and then another 5 through the edmond neighborhoods. Katie finished up with 10 and I went to the track for 6x200s and 35-36 pace. Those felt quick enough for my slow legs....Nice pleasant recovery run after yesterdays miles. Ready for the week. 

AM: 8 mile run before school. Try to squeeze another one in later today, see how the day goes. Pretty busy with everything winding down at the school with the semester closing up. 

PM: 5 more. 2x1 mile 5:10 and 5:08. 1 mile rest imbetween.  

PM: Late night run....procrastinated this run. Really ready for these next two weeks of school to be over, but excited for the weekend!

PM: 8.5 miles with Jason right after school. Weather Money day! ran from rankin track around edmond to hafer for 2 mins on and 1 min off fartleks. Came home and finished up 1.5 miles to get the even 10 for the day. Nice and easy from here on out. Nice leg turn over tune up. Wanted to get on the track but 3pm on a school day is a little hard to find an open track. Ready for the weekend to roll around! OKC memorial day!

AM: awesome weather out this morning. no way could I not run! got in a quick 6 before school. 

PM: 3 mile shake out with kate 

PM: 6 miles with the infamous Jerry D and the crew at OC this afternoon. A few strides at the end. One more rest day and the Marathon time!

AM: run with katie this morning of 4.5 miles.  .5 miles of strides at MP. feeling good and ready to get after it. 

PM: 2 mile shake out with cody. Strides on the track. 

Am: Won my second year of the OKC Memorial Marathon. I will post more and later on this blog entry later on tomorrow, but for now I just want to log the entry before I crash for the evening. Pleased with the effort and how good I felt, especially from mile 18-26.2. Almost felt like a tempo/cruise run the last 8 miles of the race. Had a bowel movement though at mile 14ish which was a big time bummer. Probably lost 45s-1min in the Port-o-john but when nature calls.......Weather was pretty ideal this morning for OKC this time of year especially for the little amount of wind we had. Overall very pleased to get the W in my hometown...Great experience, especially the last stretch on broadway! The support and the energy was amazing! 

Felt like I needed/deserved a day off after the marathon yesterday. Recover should be smooth, just the quads feeling a bit beat up. Get a run in tomorrow or two.

AM: 5 miles easy at lunch after morning clinic. Quads are heavy, but overall felt good. 

PM: 6 more miles at the river after school. Felt good. Good company and run. finally getting in season here with the weather, mid to upper 80s.  

AM: Patient cancellation this morning. Got to love that with the semester winding down. Only a week and counting till the break! Was able to sleep in a little longer and get in some miles with Katie, baby, and Jax this morning. Super humid out and feeling pretty sore still from sunday. Nice little way to start the day though. 

PM: 4 more. couldn't help it 

PM: was not feeling up to running this morning, even with no clinic. Ran errands with katie. Legs were still sore and neck was a bit sore from the other day in clinic. Decided to just ease into the day. Ran 8 though after school. Legs feeling better. 

PM: run with Ian and Connor around lake Hefner. Windy cool breeze from the North. nice 10 miles in about 65 mins. Felt good, legs a little sore from sunday still. Now hitting up the books for finals on Monday. 

PM: study day! all day for finals on monday-wednesday. Ran with team JB around edmond after some mid-afternoon drama! Got in 9.3 around OC trails with jason and jax. finished the last .7 on tred to get the 10. Feeling good and pretty well recovered. Ready to get on the track for some turn over stuff later this week after the tests. A few more days of easy runs is on the menu for now. 

PM: with finals this week i did not run with the team today. to be efficient with my time I spun on the treadmill for running 10 miles while watching the second half of the thunder game. killed two birds with a stone. ran last two in 5:55 and 5:45 for 63 minutes total. not ideal but tread surface is soft and easy on my legs after a week since OKC. 

Yikes....laziness combined with finals week. Good thing tests end on wednesday morning. Long day of two tests and continual studying for two more tomorrow. Let dinner/food get the best of me tonight....Tomorrow immediately after tests gotta get the legs shuffling. 

PM: 6 miles real quick from the long night of studying still to come. Last final tomorrow and last day of 10 days recovering from OKC. Excited to get back to the grind of training. Finally a fourth year dental student after tomorrow!

Ha wow, I have 16 miles to my total this week....Finals really did a number on me this week. Guess I could use the break though, pretty dead last night and didnt feel like a run was in the cards. I will get a little workout in tonight and try to up the miles the next few days before I had out to Extern at Memphis. The volume for the weekdays next week might be in jeopardy as well. We will see...

PM: Met up with Scott and Jason at rankin track for some mile repeats. Did 5 starting at 5:17, 5:08, 5:04, 4:57 and 4:58.. Cooled down to get 10.5 total with the crew. Came home and saw that Katie and Bailey were going to get another 4 in so I decided to jump in that with the weather money we had. Really humid but nice post rain run. did 4.5 to get the even 15. 

School is officially over for a few weeks. woke up pretty sore from yesterdays workout which I was surprised to find out. Ran 10 to shake out the legs nice and easy. average around 7min pace. off to Tennessee now..

Nice and easy with katie around brentwood. Ran from the In-laws house through the neighborhood and around the brentwood block. Finished at 13.3. The in-laws have a great hill next to there house so I try to take advantage of it when I can. Did a few hill stride on the monster incline to round out the 14th mile. 

AM: Ran with Jax on the Muran road. Nice and cool this morning. Ran 5 out and back at a moderate clip to get the run done with. Enjoyed the country scenary though. Really pleasant run, right around 62 total minutes. Now off to Memphis for the weekly externship. Hope to explore the city a little bit this week with the long days of the externship we will see. Might try to get up early and run before the days begin. hope to get in 5-6 each day. 

PM: 8 miles of exploration around downtown memphis and the riverside before dark. Legs were pretty tired and dead from standing around all day. But I will take it, any miles this week are bonus. 

PM: 10 miles after extern hours. Legs a bit dead from standing all day! Pleased to get out and get a solid recovery run in. Run around downtown and "mud" island. 

dead after extern. got called back in for more externing duties. Lazy and took a mini nap imbetween. 

PM: Late day at the extern. up around 530 and didnt get done till 730 or so. 

finished up extern around 5 and jetted back to nashville right after....after back to back OR cases the back of my left leg, behind my knee starting to feel really tight.

After sleeping in from traveling and extern the back of my leg on the left side has really blown up with a lot of pain. I can barely move my leg from a hyperextended position. Really not running today. 

Lots and lots of pain behind the knee. Might meet up with a family orthopedic surgeon to get a little more insight about my knee. No running again, Yikes this is really starting to suck.

Meet up with the orthopedic surgeon and got a tentative diagnosis that I have a ganglion cyst behind my knee. Very painful to even try to walk much. Looks like he will give me a cortico-steroid shot in the next day for the pain and swelling. 

I was able to lift some light weights in from the in-laws basement gym. Havent done that in over two years. So know I should be sore all over tomorrow.  

Got the shot in the leg around 9pm. Hope this helps with the healing. Tried to turn a few revolutions on the spin bike but wasnt happening. 

officially a week off! brutal but on the upside my leg is feeling a lot better from the shot. noticed the swelling went down a lot as well from the night before. was able to do some light biking with the father in-law. Rode 10 miles at noon and then did 22 miles at around 630 at night. Felt good to finally get some cardio in. Good routes and awesome scenary around nashville, hit a few hills on the ride. 

0 run miles but did a sweet ride again on eastern Tennessee side up to North Carolina and back. climb was from about 500ft to 5400ft and then back down. We climbed around basically 30 miles up around 9% grade most of the way and then flew down for the most part. Had a great time riding and it was actually pain free!!! Hopefully looking to run tomorrow morning, but no later then saturday. Hoping a week off doesnt completely take me out of my rhythm. Atleast the summer is young! lots of time for summer training. I do have another externship next week in Texas so that will take up some time as well. 

Finally Running! nice little 8 miler around the brentwood neighborhood with katie and jax. Perfect weather for running. Leg was a little stiff but not too bad. Pleased with it, tired from yesterdays ride. 

drive time

PM: Meet jason at Hefner. Windy, hot and humid. With several consecutive days off this was not a great combo for being out of shape. Felt the lack of running early. The headwind and the humidity took a toll towards the end. Overall just wanted to get through this run, pretty much like every other run this week until I get back into my running routine. Leg feels a lot better overall though. 

PM: 8 miles with cody and katie after drive to SA for externship this week.

AM: 8 miles with Katie and Jax on the scenic loop before the drive home. serious time now that im back to school next week! no more days off

PM: 16 miles from the plaza to hefner around and back. Feeling a bit out of shape but glad to be back in the 405 for some solid summer training. Summer schedule this year is permitting for a lot of morning runs with 9 o'clock start time MWF. Pretty pumped about that. Looking forward to logging in the miles these next few weeks! 

Am: 8 miles easy this morning before school. Loving starting MWF at 9am especially with the early morning sunshine. Really looking forward to getting in 8-10 those mornings especially with the Oklahoma heat this summer. Getting in another 4-6 this evening. Definitely feeling the lazy May month this morning, also surprisingly pretty sore from yesterdays run, even though it was easy I was still on my feet for 2 hours plus. 

PM: 5 miles at T-bake easy, which was 6:32 pace. Pretty much feeling the last few weeks of very little running. Just all i can do is get after it this summer. looking forward to getting fit.  

PM: 10 miles nice and easy after school. Edmond loop

10 miles after school at the river to celebrate national run day. Lots of people out for the celebration. Ian and I ran in just under 70. With the temps and humidity felt like a decent easy run. Must mean I am slightly out of shape, or in shape? I dont know. Just running right now. Getting back to the higher mileage will take some time....

10 miles slow/trotting around lake hefner, brutal. Training is slow and struggling.

after lots of convincing decided to run 12 with the old man around E town. Did the first half of the run with Silas as well. 

Pm: 14 miles with Katie, Jason, Jimbo and eric. Ran the river out and back. Sure getting to Oklahoma summer liking for weather. Suppose to be in the 95s most of the week. Need to get back to the heat training grind. Lots of benefit with heat training, even though it does suck most of the time. Looking for some mileage maybe later tonight, depending on my motivation. 

AM: 9 around the hood before school. Getting hot out fast. Need to adjust to this heat and fast. 

PM: 5.5 with the hound dog. About all he could handle. Waited for dusk to set out. Still really warm out, but having the sun setting made it feel a lot better out. hot runs in order all week. 

AM: 4 quick miles before school.

PM: 10 miles on the river with Ian. Average temp around 96 degrees. Brutal out. Feeling the legs slowly starting to want to respond. 

Am: 9 hot miles at 6:30 with Kate and Matthew. Feeling a little beat up from the last few days of double digits. Glad to be done with the early miles before clinics. Felt like 80 degrees most of the way....

PM: Long day at the school. Had baby duties so i couldnt run with the crew. Ran 12 on tred, which was not by any means ideal. Ran in 71:40 for the total. Good enough for me, low impact and got the heart rate going. 

AM: 8 before school. Probably all I will get in today. 

10 slow miles on Tulsa's riverside trail.

PM: procrastinated this run as well, left the house around 7:25 or so. Lucky its summer and we have daylight till about 9. Been struggling to get into the routine of 15-18 a day. I guess something is better then nothing. did about 1:03 on the watch for an average pace of 6:17. A T-bake recovery run, felt like a dang tempo for me though. Fitness is slowly coming back. Just need to get consistent is all. 

PM: Met up with Jason at my house ran a wu mile to Sam and Roger. WU total was 3.25. Then did a 5.5 steady state 2x around OC trail. One of the harder efforts since the memorial marathon. Feeling pretty dead from the heat and lack of conditioning. Another 3.25 super easy cool down, feeling pretty dehydrated. 

11 hefner miles with the tuesday night crew.

10 miles at Turner falls. Pretty hilly country, pleasant scenery. A little running, then a little family fun time in the water. Good, hot day. Probably going to be sore from the sun burn!

PM: Met up with the gang at 1:30 over at britton lot on lake hefner. Coaxed Jason into a track workout to break up the idea of running 12 straight miles. Did some mile repeats around 5:30 pace was the plan on a middle school track which was black top. So registering about 93 air temp from the car, on the track probably was and felt more like 105! The south wind actually felt good this time around and probably saved us, but heading north on the track would zap you quick. Ran 5:32, 5:40, 5:34, 5:31, 5:22 with a quarter rest. Jason Yacked up a lung after split 4. I felt good, legs were rested from too much down time last week, just was starting to overheat. Probably should of stuck out another two, but didnt feel like running solo for two more. So called it a mini workout, definitely got the heart rate up, and spun the wheels! overall something different and was able to get 12 in for a hot afternoon.

Night: 5 more with Jax.  

AM: 11 edmond miles, with katie, baby, and the hound. they did 7.5 and then I finished up with another 3.5 before a long day at the school. 

PM: 4 miles at night with jax.  

PM: 14 miles with Jason/sam on the river today.. HOt and windy. Feeling like i am starting to adjust to the heat. We will still have a lot of summer left still.....Good run overall. About 8 miles at a more moderate pace. Rest was trotting. 

PM: 11 miles around Mitch Park. Super hot and fairly hilly for Edmond. Temp said it was 98 at the start with heat index around 107. Definitely feeling the weather. did 4x200m at the Cheyenne Middle School track. nice for leg turnover. 

PM: Hefner run with jason and sam. Did 3x2 miles at hard effort, hard to put a pace on an interval when its 105 out with a heat index of 113. So just went off effort and tried to survive. 

PM: earlywine miles with jason, then went swimming with the baby boy. good times felt good out. 

AM: 18 miles around hefner with a good group out. Team JB in action minus JB. good times and good company. Felt nice to get it over with. Pushed Matthew the whole way. Had a decent clip going for a longer recovery run. Sun came out for a little while which made things hot. Adding the stroller pushing for extra strength to the long run. 

AM: 6 quick morning miles

PM: 9 miles around mitch with katie and Matt. Finished with some 4x200s on Cheyenne track. Loving this Late june/early July weather! 

PM: finally headed out the door at about 8:10. Did a jaunt around the Edmond block with a hafer park loop pick up. Picked up Katie and Matthew for another 6 around OC for the double. Nice and cool out, does not feel like July, or I should say does not feel like typical Oklahoma this week. Temps in the low 70s feels awesome! really enjoyed the night running with the OC lit track. Saw the legend Roger Lemmons out putting in the OC miles as well. Glad I went, and glad I put in close to my daily average goal. Now more school work and then some sleep.

AM: Run with team JB around edmond this morning. need to make up from yesterday. 10 later

PM: 10 more with part of the run with Jax. Needing a little stress relief from school and what not. Glad its a four day weekend! 

AM: Fun old school UV workout of the 2 man 10 mile relay. Paired up with a group of 6 people and had ourselves a good workout. hit most of mine in 70s. body feeling dead now. 12 total for the morning.

Waited till 1pm when it was about 90-95 out to get rolling. Had baby duties this morning, so missed out on the saturday crew run. Ran up to mitch park around and back. Got hot out, need to stop taking days off randomly. Good effort and good long run for some quality heat training on a non-ideal route. 

Noon: Meet Jason at the Louies lot at lake hefner for a hot 12 mile route around the lake. Gone are the 80 degree highs, summer temps are creeping back into the hundos. Felt ok, just need to work on hydration. 

AM: 8 miles around edmond before school with the fam.

PM: 7 miles around edmond afterwards 

PM: South Moore track workout with jason. Did 6x800m in 100+ temps. Averaged around 2:30s with about a 400m rest. Did some grass laps afterwards for a cool down. Need a double up tomorrow due to my lack of morning run this AM.

PM: Got convinced to play some bball with the Dentites after school! Played on the winning team so that meant we played for almost 90 mins straight. I always take the unconventional way of playing bball and run the court pretty much the whole game. I have lost and never really had that much skill, but whatever I might have had at one point was gone. So the only thing I had going for me was that I can run the court, make the occasional lay-up and I am the sweatiest person on the court. So with those factors, no one really wants to guard me. Any who I had a nice loose ball collision, some blisters from sliding around, and really sore legs afterwards. Felt like I had ran a really hard 20 miler. With those factors in mind, I decided the occasional intramural sport was fun, but definitely not worth interfering with the limited time I have on a daily basis to train. Still calling it some cross training mileage, but totaling any mileage to my week. Probably got several miles in throughout the 3 games though. 

PM: 9 miles around OC in the 100 degree weather. Getting fat.....Found out today I was selected for the US All-Army marathon team that competes at the Marine Corps Marathon in October. So I have a little over three months to ramp up the mileage and stay loyal to the sport. Going to be busy with everything going on at the school, but going to make it work. This is a pretty awesome opportunity that I have been wanting to be a part of for awhile. 

PM: 13 miles along the river with Ian for a night run. Good night miles. 

PM: Night run LSD with Kate and Matthew from NHP to and around Hefner. Nice and easy pace, weather was 70 with no wind for mid July is not heard of for the 405. 

PM: Really had a hard time getting up this morning after last nights late long run.. so i didnt. ran 12 miles at the river with jason and eric. did 2x3 miles at around 530-535 pace. 70 degrees for July is great! still pretty tired from the last few days.. need my doubles back

Broke my lazy streak/random break. School is over for a few weeks and it will be nice to get to altitude soon! really felt good to have a little time off, but even better to get a sweat going on tonight. Ready to get back into train mode.  

Colorado running with kate and matthew

Provo canyon style with Chase, Jason, and Katie. Filling the effects of the last lazy two weeks and altitude. Only going up from here. 

nooner: 4 miles with kate and matthew

PM: 3 o'clock super muggy track workout with jason. Mile in 4:51 and I was feeling slow and sluggish. Then a 200m at 29-30 secs. Then just some miles 8.5 total. Got some serious conditioning to work on. But good to be back in the 405 for some training. Got about 10 weeks till the Marine Corps marathon. Game on! 

Am: Sulphur trails with jason and then fishing.

AM: 11 miles around Edmond, 3 with jax and 8.2 with katie and matthew. Going later tonight. Ready to put down some miles. 

PM: 6 miles with Jax around OC.  

Am: 6 miles with Katie and Matthew before the day begins. 

PM: 12.2 Draper miles on the dirt roads with a good crew. Felt pretty dehydrated and heat bonked towards the end of the run. Wasn't super hot out, just feeling depleted I guess, and have been slamming the miles this weekend. Back to school tomorrow so time to get on a schedule, calling for a lot of AM runs this semester.  

PM: 10 miles around the neighborhoods after a long/boring day of school.

AM: Morning run around Edmond with the Fam. Nice morning for running.

PM: Run around OC with Roger and Jason. Did some downhill striders 5x(.20). Need to work on leg turnover.  

AM: 11 in before school. Loving this 9 am start time. Just got to get back into the routine of earlier wake up calls. Nice to have most of the miles in before the school day starts. Probably got for an extra 3-4 tonight after our Dental BBQ.

AM: Thursday mornings are the best this semester! we have whats termed "independent study" from 8-12 on thursday morning, aka: My training tempo days!and....aka free time! So I am going to bust out long tempo/mid week long runs on this day. Pretty pumped about getting most of, if not all of my daily miles in before 10:30-11 on this morning, plus I get to sleep in a little extra. Wish is nice and much needed to catch up on sleep. I should attempt studying during this time. So I got up and ran 14 mixed in with 11 around 67-68 mins, plus 5 of those miles were at 5:44 pace, nothing to brag about but havent increased the tempo much at all lately, so I will count it as something. Then took Jax for a 3 mile cool down around OC, which wasnt much of a cool down since its already 80 degrees and like 100% humidity already. Oh well what can you do, its Oklahoma!

PM: 4 more with Katie and matthew. Meet Chisolm a mile into the run, ran with him for the other 3. Legs feeling the need for the shakeout. 

AM: quick, solid 10 to start the FRIday off. 68 mins. 

AM: Early saturday morning run around draper lake with a good crew. Back to my training routes, of long early saturday runs! Oh how I have missed them. Glad to be back on my feet and rolling early. Nice hot and muggy morning for a 20 miler in 2:18ish. Ran with Jimbo today! looked solid for the run. Finally a week over the hundo mark for me, feels good to get the training itch back. 

PM: Hot and humid around hefner. Solid crew for the heat training. Got in the 14. Probably going to call it a day. Got in some sleep this AM. Lots of early morning runs this upcoming week with lots of clinic ahead and studying. 

PM: 3 miles after the 14 to get them in..

AM: Run with Katie and the boy. 10 miles before school, nice little morning run.

PM: 7 miiles in after clinic, with 4 miles at 22:07ish.

AM: run before school

PM: Around the hood. DANG hot out too, only about to getting hotter for the weekend. Running brookhaven this weekend, not in the shape I would like to be going into it, but thats ok. Plan on just training through this race, too many off days to take it easy for a 5k. Will run as hard as I can for it. Need to do some work, only 8 weeks from this sunday till goal race. And the "hay is in the barn" is far from. Need to go to work.

AM: Thursday morning workout before afternoon clinic. 10x400 at 5 min pace. Rest just Warm up and longer cool down. 

PM: 5.5 mo'

PM: Easy run after the long day of Lecture! Pretty tired this morning and decided to squash the double idea. Got brookhaven in the morning. Excited to see how my lack of fitness rolls over into this one. Havent done much of any speed. Honestly would be ok with anything under 1550s on this one. I dont know if I have much more speed then that at the moment. SHould be a hot one, we will see. Finished todays run with an 800 and 400 at striders/MP. Looking forward to the three day weekend, which means LOTS of miles the next three days, and attempt at studying. 

AM: Well, this race just showed how much work I need to do in the next 2 months before Marine Corps. Luckily I think I can bounce back pretty fast. I need to regulate the diet for sure if I want to see results, just doing the miles wont matter if I can't drop some weight. SPeed is lacking, fitness is lacking, and saw the back of a lot of heads I am not used to. So that was kind of a bummer. Anyways, definitley can only go up. Not bummed at all, just need to put in the work, guranteed something will click in the next few weeks. Looking to do some more racing and a half early part of October. Several miles for a warm up and an extended cooldown. Going tonight to get the 100 for the week.

PM: 5 more. 3 miles at 5:35 pace. Need to start integrating more workouts/effort based stuff during the week and on tired legs. 

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!