11/31

Managed 11 miles on somewhat clear roads after waiting out the winter storm for 4 days.Only ran 31 miles this past week.

Still have some winter left.

Hope I can keep from losing too much of the endurance I gained over the past 2 months.

BORED

The effects of Mr. O.M. Winter leaves me feeling like a caged cat. The 20k scheduled for tomorrow has been postponed for 8 days.
Basically I'm stuck between the thought of getting out and trying a winter precip run and the common sense of patiently waiting for a break in the weather. Clear roads and clear thinking is not happening.
Claustrophobic boredom. What am I even thinking about retiring for.
I'd go crazier than I already am.

Tuesday 12

Ran 12 in 1:14:30 (6:12-6:13 pace)
Good intensity through-out

I'm guessing the 10-20-30k is a snow-out this week-end. It will be hard to have a clear course if the ice/snow predictions are accurate.

Weak week-end

After beginning the week with good snap in my step, things didn't go as I had hoped in the second half of the week. From Wednesday on through today,the energy just wasn't there. I think Tuesday's speed work combined with the delayed fatigue effects of last Sundays 20 miler is the logical reason for the energy lag.
I've got to rest a bit more this week to get ready for next Saturdays' 30k.

10 today 40 for the week

Friday Trudge-a-thon

Don't know if the warm temperature(62*) the humidity,wind,fatigue or all of the above were the culprits that sabotaged my plans for a nice run, but it was NOT FUN!
10 miles in the book,but 20 on the legs!

negative split 20 miler

First 5 miles- 34:25 (6:53 ave.)
second 5 miles- 33:58(6:47 ave.)
third 5 miles- 32:32(6:31 ave.)
last 5 miles- 31:13 (6:15 ave.)

No wind to help or hinder.

50 miles for the week.

8 in the hills

Tough 8 miler in the hills. Hit them hard enough to count as a speed work-out.
3 solid sets of weights.(Trunk twists,tilts, milicurls,push-ups).
Big 20 tomorrow.
2 weeks until 10/20/30k

It's never easy

After taking an extra day off to 'freshen up' the legs I ran 10 yesterday and 12 today. The time off did'nt have the desirable effect I had hoped for. Felt stiff and awkward for the greatest part of yesterdays' run then still a bit sluggish today.
I plan on slugging through it with an 8 miler tomorrow and cap the week off with a 20 miler on Sunday. 2 week until the 10k/20k/30k

13/50

13 cold miles this morning to cap a 50 mile week.
That's 5 out of the past 6 weeks I've been 43 miles or more.
I have reached a fitness level that I have not to in several years.
I am certain that will translate into better race times.
Plan on running several shorter runs this week with a 20 miler next Sunday.
3 weeks until the 10k/20k/30k.

Heat Wave at 15 degrees !

Extensive coverage by the local television stations of the dangers of frigid temperatures got the best of me today.
Brenda dropped me off at Kongs Korner again so I could get a 10 miler in today.
Sunny,15 degrees, north wind 10 or so mph.
I've done this course under similar conditions many times in the past.
I guess I've been brainwashed by the dramatic warnings from the soft reporters.
I over-dressed which in a runners world is just as uncomfortable as underdressing.
My inner layers were soaked when I got home.
If I had been forced to walk after building the balmy micro-climate bubble, I would have succumbed to frozen sweat. May sound funny, but really it can be dangerous if you're out far from shelter with no access to help.
Luckily my daily ventures have built-in safety features. Houses, businesses, passing motorist,and on extreme temperature days, I usually carry my cell phone.

What to wear on 15 degree days running with the wind:
wool stocking cap, (skull cap to soak up sweat optional)
neck ring to block wind or pull up on lower face if needed
upper body: inner layer... man-made tech shirt
2nd layer... heavy cotton turtle neck
outer layer... shell wind breaker
breathable gloves with good wrist coverage
3 layers covering genitals (outer layer full length warm-up pant)
panty-hose sock, then cotton sock with full ankle/calf coverage
sunglasses,
plenty of pockets for sweat rags, i-pod, cell-phone

10 again

hills out(6 miles),flat back (4). cold but no wind. getting ready for the coldest air in over 10 years. may not be able to run for several days. we'll see how the road conditions and wind come into play.
ready for a great year.

frigid 10

The post- 25 mile leg soreness was not as bad as i anticipated. i managed to crank out another 10 in the late afternoon after school.
i am definitely stronger than i've been in a long time.

Great Start

Opened up the year with a 17:35 5k. Good for 2nd place overall. (Mud won 1st going away). Considering it was 17 degrees at gun time, and there was really no one to race with, I am satisfied with these results.
Ran 25 plus miles today! Ran to Cara's house (27 1/2 miles) . Didn't really have that in mind when I started, but the icy north wind at my back convinced me that continuing in a southwest direction would be a good decision.
I planned on 20 but I figured a good challenge on January 2nd was in order. at the 10 mile mark I ate a banana I had in tow and then stopped in at a convenience store. I asked the guy behind the counter if I could bum a cup of coffee (i assured him I'd pay him later). I guess I looked pathetic enough that he okayed the deal. So after a quick cup of java I hit the 2nd leg of my journey. For the next 12-13 miles it was smooth sailing .
when I got into Tulsa,(3rd and final leg), the crusted snow mounds along the road that had been melting/refreezing over the past week made for very poor footing. With fatigue the legs were having difficulty enough on smooth dry surfaces. The changing footstrikes and varying stride lengths required to traverse the crusted ice ruts really took a toll on my quads. I decided that nearly 2and a half hours of running was enough so I walk/jogged for 3 or 4 miles.I ate some of the peppermint candy cane I had for emergency calorie needs. Finally with-in a mile and a half of Cara's the roadway got much better and I was getting cold so I ran the rest of the way.