Running out of time

Race recovery, quads sore.

Lifted weights treadmill 10X400@1:40

hills of rock creek road

4X800 treadmill 1% incline 3:00 pace

8 miles hills morning

5 miles treadmill evening

morning run  7 easy 56:37

16 miles OU campus, Bruce Layne joined me on 12 of them. We had a nice cool north wind and the campus was popping with runners and pledging sorority girls adding to the scenery. 2:00:14 total with 5 at MP 6:50.

Sleeping in was nice but waiting to run after church it got pretty warm. 88 deg. W/ 54% H out-32:00 in-30:54 rolling course.

8 miles easy morning run on the east rock creek road hills. 77 deg. H74% 1:04:00 lifted weights before run

5 mile evening treadmill calorie roasting 38:04

morning run legs very heavy struggled the whole way 57:00. Light rain 72Deg.

evening speed on treadmill 12X400 at 1:32 avg. 200 rests 51:10 for the 7 mile run.

morning weight lifting

8 miles lunch 1:01:14 out and back Playground Tinker

8 easy miles 1:06:04 on the hills of e. Rock Creek Rd. nice and cool 68 deg.

5 easy calorie roasting miles on treadmill 37:28

house to porter ave 1:05:16 nice cool morning

23 miles Andy Payne Marathon course with James, Bruce, Jay, The Ghost and Mrs. Ghost. Beautiful day for Aug. in Oklahoma.

OU campus 14 miles 1:49:27 nice morning

nice easy plodding on the hills of E. Rock Creek Rd. 1:03:52 morning

6 miles 45:36 house to Sutton Wilderness and back

easy 7 mile morning run home to porter ave. 57:47

Evening speed on treadmill 1 mile 6:12, 2x800 3:05, 4x400 1:29  7 miles total 49:49

8 mile morning run on hills of E. Rock Creek rd. 1:01:34

6 miles lunch hour, 47:06 on Services Mall out and back

Easy morning run porter ave and back 58:59 7 miles

Evening treadmill managed 4x800 somewhere around 3:10 each finished with 6 total 44:26

We lost our cool 68 deg. mornings, I needed a bottle this morning that I didn't take. 73 deg. 75%H. 8 miles Porter Ave out and back in 1:03:20

lunch time run wanted 5 cut it 4 as I didn't carry water on either of today's runs. 31:36

Nice 20 miler with Jake, Jim, Bruce and Jay. I really struggled on the hills coming back in. Finished up 2:28:33 about 10 minutes behind Jake and Jim but am pleased with the effort to finish of a triple digit week.

Morning easy 12 miles at OU campus 1:35:55

8 miles 1:03:53 Rock Creek Rd. hills. Backing off a few miles this week for the Brookhaven 5K on Saturday.

Evening on the treadmill 6 miles 45:12

morning run 7 miles out to Porter Ave and back 56:33

morning Out to Porter Ave and back 6 miles 49:35 leg a little heavy.

Nice morning run out to porter ave. and back 46:46

I thought I would be somewhere around 18:30, but summer weather showed back up this week and slowed everyone down for this race. They give a little bit of cash away at this race and a big payday if you set a new course record "13:55" so the field is pretty deep with good local and a few out of state runners. The record was safe as the heat and humidity slowed everyone 30-45 seconds.

Got in late last night from Slow roast at OU football game. I didn't get up in time to beat the heat so I banged out 15 miles on the treadmill in 1:51:06. I had the Ironman World Championship going on the I Pad and I played with speed/elevation controls to keep it interesting.

Morning run Draper lake mountain bike trails. By mountain bike math the distance was 18.5. I had 15.39 on my Garmin 610 in 2:26:52

Evening run on treadmill 2 miles at 6:50 and 6 total 43:35

morning run 7 miles easy in 55:52. Back in the 60s this morning making for a nice run.

lunch time run 8 miles to children's park and back. Much easier to run in the dark of the morning than at lunch. 1:04:26

Morning very easy 8 miles 1:06:04 with strides on the end. Took the last night off loaded up on some calories and went to bed. Felt good this morning,

I had planned on doing 2 16 mile laps. I led most of the way until a 25k passed me about 8 miles in. This where I blew through a hard right turn. I missed a 5 mile leg and only ended up with 11 miles. I went back out for another loop about 7 miles in race director showed up on 4 wheeler and said I cut the course and I agreed and vowed to double back and do that loop I missed twice. This where I missed my turn to just do the section I missed and ended up doing the whole loop again. The course had some good 12-14 % inclines and some steep fast downhills. I ran out of water out there many times as the temps reached near 100. I think I was stung by every horsefly out there but at times they are good motivators to get me running. The good is I covered 40 miles on a tough course and a tough day.

Lunch hour run 6 miles Tinker west 47:00

Evening easy treadmill 5 miles with 6 x1 min.

morning run porter ave. route 7 miles 57:05, ran with my Petzyl NAO headlamp. Nice torch! I don't know if it is $140 nice yet but I really like the initial run with it. It uses reactive lighting adjusting brightness and battery power when need or not needed. Much lighter and more comfortablle than my Fenix HP11 which is weighted down with 4 double AA batteries. I just got faster running at night.

Tinker west 9 miles 1:10:14, saw Bruce coming in just I was leaving and then Jason coming back from his run (from Burger King) and passed Jim about the 2  to go mark.

8 miles 1:07;14 House to Porter Ave and back. 8 days out from USAF Marathon.

Easy lunch time run Tinker West course cool front came in so was pretty nice day to run. Probably upper 70s. 10 miles in 1:17:57. Legs still heavy from weekend.

10 miles out and back 77 hwy in 1:22:57. USAF marathon 7 days out. Speed work for Arkansas Traveller 100 in October.

House to campus nice morning

A day off

Light rain and steamy, legs were heavy even after the day off. 7 miles morning run at 54:54.

morning run home to porter ave and back, 2 miles a 6:50. Warm and muggy out. 44:08 for the 6 miles.

We got into Scott AFB about 3 pm went for my traditional 5 mile run. Same course they added about a mile of pressed rubber to their running trail. Reminds of running on astro turf it's so thick and spongy. Legs were heavy and dead meat from the 7 hour car ride, don't know what condition they will be in Saturday for marathon. Weather was 90 degrees and very humid, managed to run 38:46 with all the stops and starts crossing intersections to get to trail.

16 USAF Marathons in a row. There's 23 of us left that have completed them all. This has been the fastest I have run since turning 50. I turn 55 in Dec and plan on posting some new age group prs. It was raining when we got the race but the rain passed by the time the race started. A cool front was passing through so we had a stiff north wind at times in our face but it was nothing to complain about coming from Oklahoma, temps were in the 60s. This is always been tough place to get an age group award if your over 40. First half was in 1:28:00 leaving second in 1:37:00, rolling course the first 5 and the last 5 miles.

Morning run to Sutton trail 6 miles in 48:00, no damage done at marathon this past Saturday. Two weeks before Arkansas Traveller 100, mostly just easy miles with some strides and pickups thrown in.

9 mile run at lunch in 1:11:24

8 easy miles on Rock Creek hills in 1:05:49, nice morning 57 degrees.

8 miles at lunch Tinker west course last 4 miles I ran 6 quarter mile pick-ups with quarter recovery finished up 1:01:15

Lunch hour 8 miles at 1:01:24 Tinker West course, a little warm and breezy but a nice day.

9 miles on Draper lake dirt roads with Jay, rain was coming. We made 7 miles before the road turned to red mud. 1:15:08

6 miles in 52:21 out and back to Cleveland county fairgrounds, winding down to 100 mile race next Saturday.

easy 6 miles of running out to Sutton trail and back, legs were heavy.

5 miles on treadmill

We were lucky that this race wasn't cancelled as it was run in a National Forest and the government shut down affected other races that we're being run in National parks. Thanks to the curator that lived at the camp and took care of the girls out area the race was a go. We did have find a campsite 8 miles up the road due to the park being closed and the tenters were allowed to camp at the start area many of which car camped for this race. I made it to the pre race meeting on Friday and they introduced the teams from the different states. Our Oklahoma team had 8 starters but only 5 finishers. Four highest scoring runners count as it is age graded. We lost are our fastest runner when he dropped after 20 miles. He was a previous winner and lives and trains on these mountains in eastern Oklahoma. The first part of the course was a 17 mile figure eight. I led the first few miles as the pace was only around 8:30 and terrain was smooth maintained jeep road. Then we jumped on some single track and the group of 5 went flying by me with 2 of my Oklahoma team mates neither of which would survive the day, but the eventual winner did come out of this group. I found out early my mistake of only bringing light road shoes for this course, specifically Nike Free 4.0 and New Balance 890's. Most of the course was jeep road big chunk rock and my feet took a beating. I was top 7-8 after the initial 17 mile figure and then we do a out and back totaling 83 miles and I improved to top 5. I then stopped to do some blister surgery and pick up my light the new Petzyl Nao that I had recently bought. (Reactive lighting) I lost 3 or 4 spots during that stop. I ran for another 30 minutes before I decided to turn the headlamp on, kicking a few rocks drove the message home. I put the setting on reactive, thinking this would limit the battery power and get me to the finish. After about 90 minutes the headlamp starting it's warning flashes, the stupid rookie mistake I made was not taking a back up light with me. I didn't panic then I cut the light back to low setting and would remedy the situation at the next aid station. I arrived at the next aid station but there was no crewing, it would two more aid stations over 10 miles before I would see my wife and be able to get another light. I asked for a couple AAA batteries in case the Petzyl dropped dead on me and I stole and carried a glow stick in the event I had to try change the recharge battery out with AAAs. But the Petzyl dimmed lower and lower but never went out. I made to the last aid station my wife would meet me at until the end of the race. We went to the truck go my trusty Fenix headlamp and a standby and hit the road again. I really began to fade about 75 miles but somehow managed to get in. The course mile markers were hitting my garmin fairly close which was not good news with the 12000 feet of ascend/descend. Not knowing how well our Oklahoma team has done as yet, I hope to put together a team that can bring the team trophy to Oklahoma for next year. Next up Rocky Raccoon 100 in February.

Tinker south lots of wind. 1st run back after 100 miler last weekend. Dead legs. 5 miles in 42:10

6 easy out and back Sutton Wilderness in 50:20

Lifted weights before run, 7 miles in the rain in 56:08

morning 6 miles house to Porter Ave, finally quit raining but breezy cold front came in. 51:54 sluggish.

evening lifted weights followed by 2 miles on treadmill 

8 miles at lunch on Tinker west course in 1:02:30. Maiden  voyage for new Hoka shoes. Nice cushioned ride with virtually no impact on body.

8 miles at lunch in 1:02:00. 

8 on Tinker west course in 58:09, ran into Jason at the end where he caught me for the 2nd time.

12 miles Rock Creek rd hills in 1:37:15

8 miles on Tinker west course, strong north wind. In 1:04:56 

6 miles in 47:06, been off sick. Trying to get well for 24 hour run on Saturday. Went to Doc and got some meds.

24 The Hardway

I ran for about 20 hours sat down got cold and waited for the race to end in my car with heater going. I think I will end my ultrarunning with Rocky Raccoon 100 in Feb. and return back to road racing. Plan is to set a single age group (55) there.

First day back after the 24 hour event. Just under 9 min. pace for the 6 miles at lunch. Lifted weights this morning.

6 easy miles from the house in 53:42 rt calf still tight

8 miles at lunch on tinker west course, in 1:03:50

Morning run from the house. 40 degrees and frosty the knot in my calf bothered me the whole way.7 in 59:54

8 miles with Jim at lunch. We had a gusty south wind, pace felt good 1:09:18

13 on dirt roads at Draper, nice day wind was still up. Ran 10 with Jason doing 20. Finished 1:45:56

9 on the east Norman hills. Calf is still balled up. Wore Nike Free 3.0 hoping they would loosen the calf up. I will know tomorrow if they helped or hindered when I get up in the morning. Out in 36:30 in 34:04

Morning - Lifted weights then ran 9 on Sutton trail in 1:11:16

Evening - 5 miles on treadmill in 37:54 with 5 30 sec. strides @10 mph

Morning -

6 miles in 50:20, Canadian cold front blowing in strong winds and a cold day.

Lunch time run with Jim, 8 miles In 1:03:11, legs were heavy the whole run.

Lunch run Tinker west course in 1:04:31. Breezy day but temperature was just right.

10 mile steady state run in 1:16:31 at lunch. Lifted weights first thing this morning.

15 on east Norman hills in 2:01:28

Morning - 6 miles @49:19

70 degrees in Nov. went for 20 on the bike with Jay

Morning lifted weights before work.

Lunchtime run 9 miles in 1:13:04 Jim ran out with me to the 2.5 turn around. Legs are heavy from Saturday's run on the hills.

Evening 5 mile treadmill run, started to run the last 6 of Boston Marathon course but legs weren't up for it.

Morning - 6 miles before work in 49:45

Evening after work 5.20 on the Draper mountain bike trails. 48:15

2 mile warm up 16:07. Timed 5k on base 20:11 3 mile cool down 24:28 very pleased with my time on tired legs. It was very windy day but temp was nice.

Morning before work 6 miles Porter ave and back in 50:11

Evening 5 miles on the treadmill with 2 @ 6:20

Ventured out amongst the icicles for 10 miles dressed for winter. out 40:21 in 36:30

Morning 6 miles 3@MP On treadmill

Evening 6 miles 3@MP on treadmill

Should be able to get outside tomorrow

Lifted weights before work.

8 mile run at lunch icy in spots 32 degrees and cloudy out 31:05  in 29:15

10 miles with Bruce at lunch, windy day made this a tough run 1:19:07

Evening treadmill 5 miles with 8x400@6:15

10 miles in 1:17:50 tinker west course tweeked my ankle on the way back in the 30s bit the wind was light and sun shining.

Thanksgiving calorie roasting 10 mile run. Cold at the start but nice after the turn around. Real easy 1:23:34 I may run a few tonight

Lifted weights than out on a u10 mile morning run on east Rock Creek rd hills cold going out but warmed up coming in. 1:21:42

Evening treadmill 5 mile run 2 miles at 6:40 finished up 37:56

Three 4 mile loops on the OU campus, a little breezy and unseasonably warm which is always nice this time of year. 7:55 pace

Lunch time 8 miles real easy in 1:06:00, nice day. Going light this week hoping to make it down to Gainesville, TX for Isle Du Bois 55K trail run if the weather doesn't permit driving morning of the race.

Evening easy spinning on treadmill 5 in 38:11

8 miles with Bruce at lunch picked up coming in finished 59:15

6 miles before work and the cold front. 49:00

Evening 5 on the treadmill calorie roasting @ 39:11

Treadmill 5miles snowbound

6 easy on treadmill

2 miles on treadmill 1 during treadmill repair and 1 before wife rescue at Walmart lost key. I did get drawn for the Western States 100 Lottery.

8 spectacular miles on the treadmill in about an hour. I did some 400s with 2 min.full rests. I will attempt a snow run tomorrow.

6 slow treadmill miles with elevation 49:18, still no melting of the ice cap

AM 6 mile treadmill slog 47:13 still waiting to get outside

PM 6 miles with 10X400 on treadmill 43:40

8 easy miles at lunch 21 deg, stiff wind cold was crippling along with I haven't ran outside of the treadmill in a week. 

8 easy at lunch, cold got the old battery in my Ironman watch wind was blowing pretty good, still plenty of snow to high step.

8 slow miles on the 1\2 mile Solgier Creek Trail wind was tough about 34 deg

8 miles easy wind at of the north at 20 mph. Ran a few laps on Sutton trail, was able to stay out of the wind. First run with Garmin Forerunner 220. It wears like a watch easy to read how slow I'm running.

15 with Erik and Jason on dirt roads lake draper. Appreciate them dragging me around there as I would of been doing 810 pace by myself. Unseasonably 63 degrees right where I like it. 1:54:40

Lifted weights before work 10 miles at lunch 1:16:39

Evening treadmill run 5 miles, treadmill was wack again tonight. Speed up slow down.

10 miles at lunch with Bruce last 5 in 34:54, not blazing fast but fast enough to say tempo

8 miles at lunch on a very windy day but temp was right in 1:06:57

Evening 5 mile calorie roaster on the treadmill in 39:21

I finally made it to 55 really looking forward to running in this age group. We ha my brother in laws funeral today, in his 50s went out with lung cancer, nice military funeral. My brother and sister came in to stay for the funeral. Wife, daughter and niece left for NYC for a few days. I look forward to solace of my treadmill with the foul weather that is on its way for the weekend

Off work today so I thought I would give the hill out my front door some work and with the 20 mph south wind it kicked my butt. I measured off a 1/4 mile of hill and went at it. Wanted 8 got 6 about 1:50 ish on the repeats finished up 1:07 even for the 8

Managed to get 6 miles easy on the treadmill as cold front came in today, and had the office party then came home an tore the treadmill down but still no success still speeds up/slows down by itself.

We got iced in today so I ran two 6 mile runs on the treadmill. Glad to get it in and stay dry.

10 miles in the cold morning, I really felt heavy with all the clothes I had on. Went out in 42 and came in 38

6 miles on the treadmill evening 45:41, added some elevation first half.

5 miles under dressed today with the cold conditions. It should be a better day tomorrow.

10 miles before Christmas dinner, feeling a little under the weather. I ran over to the outdoor grass track maintained by the OU athletic dept. and did some laps on the 3/4 mile loop. It was a wet 32 degrees out but the wind was light. Finished up in 1:20:11 should be a better day tomorrow.

Finally got well enough to run again. The weather turned nice for a few days and I got sick so couldn't enjoy it. So here it a high 27 today and I 'm ready to run on the treadmill.

6 miles on a cold day but sun was shining bright and winds were light. I lifted weights before work and was sore from stretching carpet at the house over the last 3 days. Less than 2 weeks out from Bandera 100k National Championship race. Goal is for top 20.