no shocks

the 20 miler and track work took a toll on my suspension system. 12 miles of determined drudgery.done. 8 days to jenks. going for 1:17-1:18

half-marathon 800s

Took my plan period and made some good use of it. Ran 8x800s (all faster than half marathon race pace) with a fast mile(5:36) after number 5. Encouraged by my energy level and intensity through-out. I could have done more but didn't want to overstay my welcome.

1st 20 miler in '09

been a long road back. good to be here.

woolyrock

Went to the woolaroc 8k this morning. tough hilly course. ran a 28:37. good for 3rd overall and 1st in age group.(spanked mark dolph)
looking at my running logs i found that 12 years ago i ran the same course in 28:39. can't complain.

good 2 days

Yesterday I went to the track.2 mile warm up
4x1000, (3:26 to 3:17)
2x800, (2:38,2:39)
2x400(73,72) 2 mile rj
Today 10 miles hills out flat back
getting ready for Jenks Half Marathon on Nov. 7th and the route 66 half on Nov.22

Feeling Great

18/40

18 miles on a cold cloudy breezy morning. a couple cups of coffee and a granola bar and off i went. with a peppermint at the turn around i managed 6:48s on the way out and 6:29s on the return. feeling good.
40 miles for the week. the 18/40 is the most i've run since february.

getting it back

wet roads and cloudy breezy conditions made for a cool bike ride. 11 miles. good energy even after yesterdays 16 miler. feeling like old times.
an athlete in motion
remains in motion until
acted upon
by an outside force
and/or an inside farce.