Running in Life's Slow Lane

4.0 mi in 49:28 at 12:21/mi burning 468 calories.

Today's splits ---
12:23
12:01
12:09
12:51

Today was intended to be a long run of about 6ish miles. I handled it ok until we had a long uphill climb that starts around the 2 mile mark and crawls upward for about 0.75 mile. It was in hear that my legs got tired and the knee got cranky. I continued on until about 3.75 when the knee told me to STOP! I walked a bit and then pushed through the last 0.25 mi to get 4 miles total.

Again, no real knee problems during normal activities or at the start of the run. I think I just need to keep my distances moderate for a bit until everything gets strength built back up.

Weather was gorgeous once again.

Location: Lawton, Oklahoma

3.0 mi in 36:24 at 12:08/mi burning 381 calories.

Today's splits ---
11:39
12:25
12:17

THANK YOU to the gentlemen at the city offices that chose to blow the tornado sirens just as I finished my 3 mile run today. Thanks to your warning I was able to dash through the neighborhood and reach the house before the downpour commenced. HOWEVER, I would like to point out to you, ONCE AGAIN, that there was no tornadic activity in our fair town. Or in our county. Or anywhere within my television viewing area. Heavy rain, hail and wind does NOT warrant tornado sirens.We in Oklahoma need to know when lives are at risk.

I took breaks at the end of each mile to do a few exercises and stretch the legs. The knee went wonky at 2.8 mi but I went on to 3.0 since the storms were too close to risk walking outdoors for very long.

Location: Lawton, Oklahoma (non-tornadic alley)

No miles today. My afternoon schedule got confused and I missed my chance.

4.25 mi in 52:19 at 12:18/mi burning 492 calories.

Today's splits ---
12:12
12:07
12:12
12:44
02:56 (12:08/mi)

I managed 2 full miles without stopping today. I could have ran further but since my knee has been complaining around the 2.75 mile mark I tried to use the theory that by resting my legs a bit I might sneak around the problems a bit. It seemed to work as I stopped at the 2.0, 2.5 and 3.0 mile marks to walk a bit as well as stretch each time. Everything felt pretty good at 3.0 so I ran the final 1.25 without a break. The knee feels a bit wobbly but is definitely getting better.

Absolutely great weather. I was able to run in the middle of the day without any fear of heat stroke. There were a large number of sulphur butterflies being blown around in the wind which kept my eyes busy.

Location: Lawton, Oklahoma

4.0 mi in 47:04 at 11:43/mi burning 492 calories.

Today's workout --
1.0 mi warmup run in 12:06
15 min at 10:34/mi Tempo Run
1.58 mi at 12:32/mi cool down

Good workout though I admit I had to force myself to run all 15 minutes of the tempo workout. Knee is just a bit sore now that the run is finished so I am confident it is getting stronger.

Wonderful weather this afternoon with a bit of a southern breeze slowing me down and cooling me off.

Location: Lawton, Oklahoma

2.5 mi in 31:13 at 12:30/mi burning 266 calories.

Today's splits ---
13:01
12:06
06:05 (12:10/mi)

My workout was squeezed  between trying to get some work done and getting ready to travel for Friday night football so only 2.5 miles was accomplished. The first 1.25 mile was straight into a 15-25mph wind from the south which made me feel like I was standing still a few times. I focused on trying NOT to lean into the wind but to keep my body upright. I'm not sure I was entirely successful.

The big Oklahoma vs Texas game is this weekend. I suppose I will be cheering for Oklahoma but only so that they can be undefeated when my Okie State Cowboys beat them later in the season. And Okie State is playing Mizzou in Columbia. I'm not sure the State boys can beat Mizzou but they might put a scare into the Columbia crowd.

Goooooooo Pokes!

Location: Lawton, Oklahoma

3.0 mi in 34:52 at 11:35/mi burning 382 calories.
Today's splits ---
11:47
11:17
11:42

"Speed" intervals
0.50 mi in 4:59 at 9:59/mi burning 66 calories.
0.25 mi in 2:14 at 8:56/mi burning 30 calories.

I started my workout out Elmer Thomas Park where the Frost Ya Fanny 5K will be ran on Nov 22. It is a concrete loop through the park with 2 tough hills that really sap the power from my legs but I kept a decent pace on both.

After I finished the 3.0 mile run I went to the theatre to wait on the family while they finished up a project. As I waited I ran the two "speed" intervals on 13th street. The 0.50 time doesn't seem terribly speedy looking at the numbers but I faced an almost constant stiff headwind the entire second half of the distance.

Texas 45 - Oklahoma 35. Now I have to hope the Pokes can stage an upset over the Mizzou Tigers tonight in Columbia.

Location: Lawton, Oklahoma