running on Kentucky time

Been a great 4 days of lifting grandsons, hiking, great food,conversation and a lot of laughs. Still able to squeeze in some training between kids naps and other odds and end errands. The weather has been most cooperative,allowing me to traverse the hilly terrain without having an all-out heat stroke. Managed a track work out at Berea College this morning. The 800 interval times are improving week to week,( particularily pleased with this mornings times) so I head back west tomorrow with growing confidence. Should be able to race the Jay Huckleberry run on Monday so...............as they say time will tell.

out the door for 7 more

Been a good 4 days. the conditions have not been quite so harsh and I've set the right pace on all my outings. Tomorrow headed to St. Louis then on Kentucky.Going to try to keep the training up even though I'm out of pocket.

10 smiles

truly kept a pace that felt better than good. Comfortable enough to appreciate the beautiful sunny morning. A smile per mile was easily accomplished. 10 at any pace has got to be good for something.

Back to the Track.....again

A 'cool' front came through over-night and made my visit to the track a bit more tolerable, though the anxiety of knowing what was about to take place kept the 'joy level' kind of low as I made my way to Andy Payne Memorial Track.
2 miles at a leisurely pace sufficed as a warm-up.
6 x 800 meter intervals @ 2:45,2:42,2:37,2:38,2:43,2:38
finished with a 1 mile recovery jog.

My objective today was to get through a work-out without bailing out. Lately, my work-outs and races have won the challenge. I've got to get more focused when things get uncomfortable. It was pretty intense, but I managed to meet my objective.

Back to the Track

The dread of going to the track is always there. Although today's work-out was not easy, I would have to say the effort to get the same results as previous weeks is not as great. Fitness sneaks up on you slowly but surely if you stay hooked up. After the fact I always wonder why I dreaded it so much. It builds speed and confidence. Why wouldn't you like something like that?
After 1 1/2 mile warm-up, 1x 1000 @3:20,1x 600 @ 1:57, 1 x 1000 @3:13, 1x 800@2:36, 1 x 600 @1:56 1 mile recover jog.

18:08 5k

Today was not a sub 17 minute 5k day. The course made sure of that. A long steady hill out and the same long and steady hill on the return. Throw in a high humidity level , warm temps and a swirling wind generated by Tulsa's downtown buildings and I guess 18:08 is what a 2nd place runner will run. The winner (18 or 19 years old) ran a 17:32. He said he's run a 15 something so maybe I shouldn't fret. 17:00 minutes seems like a silly dream at this moment. Good thing time doesn't stand still. I'll probably feel better tomorrow.

10 more

Got out the door before the heat of the day came knocking. Took it slow and managed to get a good 10 miles in. Even ran 8 100 meter pick-ups in the last mile and half.

'Sandwich' work-out

After a slow warm-up, ran 1000 meters at target race pace. then 6 x 300's faster than race pace (1-2 minute recovery between each) then 1000 meters at target race pace. Finish with a slow recovery jog.
My numbers:
1 mile warm-up
1000 @3;19
300's @ 51,53,53,52,52,51
1000 @ 3:19
1 1/2 mile recovery jog
Sandwich multi-layers of speed between slow jogging. mmmmmmmm good!

Heat Training.

Soaked the tank top and breathable cap. Took a big drink and headed out at 2 in the afternoon. I had 5 to 7 miles in mind. Getting ready for some upcoming races that are traditionally hotter than ........well....... very hot!
At the 2 mile mark things were going ok . Like water on the stove,it's quiet one second, then a few bubbles and BOOM it's at a full scale boil. At that poiunt (about 3 miles) even taking the kettle off the burner doesn't seem to help. I drastically slowed the pace and found what shade I could along side the road. At around mile 4 I spied a water faucet on the side of a house. As I got cooling relief a woman stepped out on her porch to see what was getting her little dog all upset. I must have looked pathetic .She didn't make a fuss about my intrusion. I thanked her and jogged slowly out of sight. I managed to get 6 miles in. I never seem to remember just how dangerous the heat is until I'm in that kettle getting rolled around in the burning bubbles. Hope that saying about what doesn't kill you is right.

42/719

Mother Nature rules. She decides if it's going to be an enjoyable 'feel good' run or a trudge-a-thon. Lately, she's been in the mood for slow and sweaty. Forced me to put plans for a blazing fast 5k (under 17:00) time on the shelf for awhile. Ran a 17:35 yesterday. Good for 2nd place overall and the 3rd fastest in Okie history for my age bracket. (I also happen to hold the 2nd fastest time of 17:06) Although there are faster times ahead, for now I've just got to to enjoy my fitness and be patient for the right conditions.Glad that I am able to move and breathe and feel strong and 'in the game' .
It's a slow pace out there but it's steady and there is a mission behind all the sweaty madness.
That's 42 for the week and 719 for the year. Weight routine 2 times a week. On the bike once or twice per week (10-15 miles.)