Run Life

Noon: 4 miles at the park with jax and started to puke a lung up. Took him home to run with Jorge and Katie for 6 more. Couple hill repeats with Katie to finish. 

PM: After a long day of driving from Nashville, I jumped on the tred for a threshold/strength quick 10 miler before calling it a night. Trying to run all 365 days this year as the New Years res. so I can't give in all ready. Ran 10 in 59:15, progressive with the first 2 in around 6:15 pace. Been awhile since I have done any strength type stuff. 

PM: Matthew is sick so i procrastinated the run till later tonight. did my standard 10 mile run around high 6 min pace. 

PM: 12 miles with a little workout imbetween to break the run. Did 4 miles at 5:36 pace, 2 miles at 5:33 pace, and 1 mile at 5:27 pace. Wasn't the prettiest run, but felt good to pick up the HR. about a mile rest imbetween. 76 for the total time. Decent mileage week back, no days off.

PM: 10 pm miles. need to do a longer run eventually. Just hitting the standard the last few days

AM: 10 miles before the start of my last semester! Nice to get back into the early morning routine. Need to make it a habit. Lots of work to do these next few weeks for my fitness.

PM: 13 total miles. Most of the run with roger and jason. 3 mile warm up then 5x1k around OC pond. Nice and controlled just to spin the legs around 3:13-15ish pace. Nothing crazy. Then 5 mile cool down. Felt like my school lunch on the Ks, which was a poor decision of chic-fila with waffle fries! 

PM: didnt really feel up to running, but what doesnt kill you makes you stronger. Nice recovery run, felt better after, like always

AM: 11 miles with connor and scott from the school gym. Ran the katy trail. Nice, misty, coolness in the air.

PM: 4 miles after school. 

PM: 10 miles after some long clinic hours. Weather is warming up, first bit with katie, matthew, jax and silas joined up for some miles around OC. Then the last 4.5 or so with jax for 10 total. Ran most in the dark, but needed to get it in. Nice longer run tomorrow.

Am: Ran 7 miles on tred to warm-up before embarking on lake hefner to meet with Ian for 10 more. Ran with matthew the whole way, so some solid jogger miles with a decent wind at the lake. time imbetween runs was merely the drive and a little wait time. Louies afterwards for some lunch 

Am: 1 mile warm up then 10 miles of strength running at 57:10. Starting at 6 then working it down to 5:30. Then 1 mile cool down 

Pm: family night Sunday run day time. 3 easy miles around OC trails with the setting sun. Everyone in attendance, including the hound

PM: late evening run after clinic from 9-7 basically. Wasnt feeling the late night run, but needed it to wind down from the day and to keep the mileage up. Ran in around 63:21 for the 10. Need to get better at morning runs.

Nooner: lunchie run in between school stuff. Doing another 6 tonight with probably 2 miles on with mile rest between.

PM: 6 more miles with 1 mile warm up 2x 2 miles at 5:15 pace with 1 mile imbetween. 

PM: 12.25 miles with part of with jax and then part with Ian around OC. Nice little post clinic recovery run. Stomach was kind of hurting, finished last mile sub 6 just for fun and the runners high.

AM: 11 miles with 6 around 5:42 pace. legs feeling a bit sore. shakeout run tonight

PM: 4.5 miles with jax around the OC. Nice night out, legs feeling surprisingly good.

PM: 10.25 miles after clinic around the Edmond Neighborhoods with jax. Nice easy recovery run, resting up for tomorrow's longer group run. 

AM: Meet the crew at Lake Hefner at 7:30. Did 4 mile warm up then started a hour progression run. Windy out at the lake (go figure) ran the first 30 in around 5:50s with a tail wind for the most part, second 30 was in a nasty head wind and wasnt feeling the 530 range for long. Did about 8 miles of a harder effort pace, then cooled down with connor and jason to get the 18 for the day. Nice mileage before noon. 

Pm: 6 easy miles with Kate and the dogs. Jax and gunner. Fam in town so not many miles. Holiday make up miles tomorrow 

Noon: 2 man 10 mile relay for the holiday. Nice and windy out. Matthew came along for moral support. We placed second again behine team Kate and JB. I averaged around 70-72. Wind Gusts in some areas around 25mph, but also got some help on the back stretch with that wind. Nice long cool down with jason and matthew for more mileage to make up the lack of miles yesterday. Nice several hours out in the sun. Felt good. 

AM: 6 mile morning run before clinic. Finally got up and did something before the 8am hour

PM: 9 more miles around OC with Katie and Matthew. Ran into roger and silas part way into the run. Nice and cool out. Good hour plus run. Feeling sore from the start, definitely took the whole run to warm up.

PM: 13 miles with jaxy boy around the Edmond hood. Nice little mid week longer run. Picked it up to low 6 min pace to tire the hound out some more. Nice run. Cold wind chill tomorrow morning. Probably a dread mill workout 

Am: thursday morning "independant study time" rocks! Did my workout already and got the run in and done for the day. Warmed up 2 miles then 5 miles at 5:33 pace, felt pretty tired towards the end. Probably from last nights later/longer run. THen 2 mile recovery, then 4 miles at 5:38 pace with a mile Cd. Overall pretty tired from the run im assuming last night. But good effort overall, and glad to be done with the workout for the day before 10:30. Might and strong might, do an easy 3 and core workout tonight. 

AM: 5 mile shakeout run

PM: 8 mile run with jax around the OC/dog park loops. Nice cold wind from the south. 

AM: 17 miles out on OC, lots of loops. Watched the holiday hustle then ran around while we waited for the awards to finish. Ran with silas, geoffrey, cordell, connor, jason for the bulk of the run. Picked up the pace for some middle miles with silas, geoffrey, and cordell. Then cooled it down for abour 4 miles to get the 17. Picked up jax for the last 1.5 or so. Nice weather out this morning. Decent week of miles with sunday essentially off last week.

PM: 12 miles easy around hefner with katie and matthew. Nice 65 miles with barely any wind. Hefner was a happening place today!

Am: 10 miles before clinic. Went to bed earlier last night

PM: 5 more in 29ish min pace. Quick and easy

AM: 8 miles on the dread do to the snow this morning. 

PM: 8 miles more with 6 of them with jax around the OC. Some striders to finish up

Pm: 12 miles at hard/ strength builder at 69:20 so around 5:47 pace as a progressive run. 1 mile cool down to give the midweek long run . Nice workout.

Nooner:10 mile lunch run from campus after a morning meeting. Downtown and marathon course. Nice and windy out 

PM: 4 mile run with the fam. around OC, wind died down a lot! nice evening. 

PM: 11 miles after clinic, and before Zarates dinner. 5 miles with scott from the OKrunner. Weather getting cold out fast! 

PM: due to stomach illness this weekend I opted for the treadmil before the super bowl. 12 miles at about 6 min pace average, with progression towards the end. Felt good to sweat out the sickness. Excited to get back after the training this week, after the super light weekend of rest and recovery

AM: Just to be safe did 12 miles on tred. Will probably try some easy miles after clinic this afternoon for some miles before the snow gets in. Probably some more indoor miles with the snow and possible school out. we will see.

PM: 5 more with Jax around OC. Trying not to slip on slick spots. 

PM: 1 mile warm-up and some LT type work. 3x3 miles at LT/MP stuff. 1st 3 mile rep at 5:24 pace, 2nd 3mile rep at 5:21, 3rd 3mile rep at 5:18, then 1 mile cool down. 1 mile rest imbetween each rep. Felt fairly smooth at this pace. Nice effort type stuff, feeling leaner and slightly in shape

PM: Nice and easy 14 miles for the mid-week long run. Ate a huge catered lunch at the school from big truck tacos. Needed some calories burned.

AM: 5.7 miles on the tread, trying to do 5x1miles at 5min pace. During the third rep, the "mill" decided to "pop" more or less and made me force stop the run. Looked underneath the treadmill and saw one of the main springs was done. So for the time being its out in the brutal negative wind chill. Put on the layers and went out to a slow, crunchy, slushy trail of OC. The windchill was brutal, but oh well needed to hit some miles. Probably hit the school gym on the way home to finish the workout and a second run.

PM: 5 miles at the school gym. 3 mile LT work at 15:25 pace. Legs felt a little tired/dead towards the end. 

PM: After a long day yesterday at the yearly Dental Volunteer activity, working 12 hours on patient in Enid OK, I decided to take the day off. TOday though I waited around for the track meet to air, in hops of Galen going for a sub 3:50 performance. Well....that race was disappointing to say the least. Finally around 4:45 this evening I decided to run even after all the gross amounts of food I consumed in the last two days. 13 miles around Edmond, weather was nice once I got into a good recovery rhythm. Jumped on the rankin track for 1.5 miles of the run as the daylight faded fast. Nice run overall, felt good to get the miles. Long run tomorrow.

AM: First 20 miler in awhile. Figured I needed to do one since I got Cowtown marathon coming up in 2 weeks. Meet up with scott at draper, nice and cold with some icy spots. Hit the dirt first then picked up connor 6 miles into it. Did a fast finish for Connor with last 4 miles in 5:50ish pace.

AM: 10 miles this morning at the hotel treadmill before extern clinic day. See how the day transpires, but hope to hit 8-10 daily while I am here. Just earlier mornings and dedication.

PM: Long day at the extern office. Guess I am just going to abuse this hotel treadmill, and get slack for it. Dark when I got back and dont know of much to run around in madill, ok. Ran on the tread, with 11.2 miles starting at 6 min/mile with the bulk of it in 5:34ish pace, last mile in low 5:20s. Felt really good today running, most be all the nasty reimbursed carbs I am eating. Lots of chips, McD's and such. Felt solid at the 11mph clip though, probably could of kept it up for 15 or so today. 

PM: Staying loyal to the sport. after a 8-7 day at the clinic in Tish, I decided to find some energy/motivation to put in some miles. Nice and easy on the hotel dread for a recovery run. Going to have to force an AM run to get in anything since we will be going home right after clinic tomorrow.

Am: 10 miles around Edmond with Katie before I fly out to CO. Did some 100m straight a imbetween the run at rankin track. Nice run. Tomorrow should be interesting and fun!

USATF XC with the army. Not much to say here. 6 laps of brutality for a 12k rac.e First lap was a little fast around 5 flat pace, and could fell the lung burn coming on fast. Whew altitude was not in my favor today, plus the week in tishomingo eating like a champion didnt add up. The postive today was that after the altitude conversion I might have bee close to my marathon pace average! Ha. But the course was super soggy and muddy in several areas, definitely getting to use to my "ideal surfaces" either the roads or tread. Anywho it was a workout/race, we won as a team(no thanks to me) but I can only move up from here in training. Got a lot of work to do these next few weeks. 

Am: 14 miles in boulder. Altitude killed me this weekend. Need to up my game. Felt good out, love my mountains.

PM: 5 miles with the Jax man around OC. Finally can breath again

Noon: nice and easy long run with JB. 60s and the wind died down. Ran in my sweet army cut off. "Suns out, guns out" 

Am: 10 hotel miles. Boring but had to be done!

Pm: hotel late run after another long day. 4 at cowtown marathon pace, then 8 at 44:27, with 1 mile cool down. Really hot and muggy knacks the gym. Last day in Tish tomorrow!

PM: 10 miles around edmond with jason. Ran into OKrunner to chat it up for a sec. Then off to finished up the loop. jumped on rankin track to run some 400s around the sub 2:36 goal for the weekend. Should be an interesting and fun event! We shall see how it all turns out. 

Am: 6 around OC with a finish up mile of strides and drills to round out. 7. Off to the cowtown marathon for some racing tomorrow.

AM: Ran in the cowtown marathon this morning. Hot and humid out for the run, but whatever they are the elements and we all face them. Goal was to run sub 2:36:22 since this was the prize incentive. Just wanted to get a good effort below that pace and make some money. Long story short, wanted to build a cushion barring my fitness not being that great/weather type of thing. Ran the half, with a port-o-john break in 1:15:30s. So had a huge cushion mounted, but never really slowed down just kept it clipping in the 5:40s range and really felt strong and good. Nice little confidence booster workout for the future. Ready to mount to some bigger races in the future. 25 guys under and 2 females. Giving a grand total of $926 for the earnings. Not bad for a long/harder effort workout. Pleased with the outcomes! Nice start to my weekly mileage. Few extra tenths with the shakeout strides and to look for a quick bathroom spot pre-race.

AM: 5.5 easy miles on the tread. Wanted to stay on a nice soft surface. Just spin the lactic out of my legs. Felt ok. Probably all I will do today. Long, busy day back at the school.

Am:  8 miles with Jax-dawg around the OC. Nice and cool out this morning. Shins/calves a little sore. Overall loosening from the weekend. Run another 6 tonight 

PM: due to time constraints with clinic and katies night appt. I had to run my second 6 on the tread while matthew napped. Nice little shakeout though, legs feeling a lot better. Might try some mile repeats tomorrow PM on the track

PM: ran to the rankin track to spin out some of the junk from the weekend out of my legs. 2.5mile warm up then did 4x1 mile with 800m rest. Did just enough to spin my legs, ran 5:13, 5:14, 5:14, 5:04. Just enough to feel a little burn. Started feeling really well after the track work and decided to add an extended workout to make it a mid-week long run. Finished up with some strides at the end of the run for the final mile or so. Nice and Cold air, but felt good to get my legs moving since the weekend. 

Am: 8 miles before heading down to the school. A little sore and stiff from last nights long run

nooner: 8 more along the river. Weather is getting nice out! No running after school today, another plus

PM: evening post clinic run around hefner. Weather money! 60s out with like no wind. A rare thing out at the lake in Okie world . finished off with strides. Part with katie and matthew. 

Am: early tread miles before kids day at the school 

Am: another race another weekend. Committed to all these races awhile ago without thinking . Did enough to make some cash. Felt a little heavy. Lots of stuff this weekend at the school and such. Quick turn around with the commute out there and back. Lots of snow and Ice on the way back . Long trip home. Rain and windy conditions today for the race. Next weekend off  from racing 

PM: 10 miles after school. Needed rest day yesterday, felt dead from the LONG weekend and everyone in the house being sick the last few days. Feel a slight cold coming on, but should be aiight. Felt good to sweat out the gunk from the last two days. 

PM: 11 miles with 7 miles at 5:30s pace. 2 warm-up and 2 cool down. Not been up for much more mileage then this, make it an easier/lower miles down week. Need some much needed rest after the 3 weekends in a row of racing/traveling.

Am: 12 miles with Scott and Connor at the Katy trail out and back. Misty and 30s. Really nice morning for a run. Feeling gunk in my chest still. Nice run/sweat though. Still probably keeping it to the once a day runs. 

PM: 13 miles with 11 miles with the Matthew. Baby jogger miles around OC and dog park basically. 2 miles on tread with some pick-ups to finish up.

AM: 14 miles from NHP with Ean and Jax. Nice and easy, weather was kind of crappy out. So I will take it.

PM: 5 more faster, 28:13ish

AM: Long run with Katie and the landrunners route. 20 miles on the downtown marathon course. Perfect racing weather this morning, with NO wind. Very rare for OK. Going to be in the upper 60s today with sun till 7:30 tonight. Probably get a shakeout in tonight.

PM: 4.6miles with jax around OC. walked a mile with katie and matt. Love the daylight savings!

AM: 5 before school

PM: 14 miles for midweek long run with connor around OC/Edmond route. Nice and windy out. Mid 70s for most of the early spring run!

PM: 12 miles after clinic. Workout tomorrow am with Connor. 2 more days of studying and clinic then spring break!

Am: 14 miles on the river with Connor W. 8xmiles with 400m rest. Kept the first 4 with Connor in the. 530s range. Dropped the next 3 to 518-524. Last one in 5:08. Nice little leg change workout! Love Thursdays. Now to study

pm: 4 more with jax 

Pm: 13 mile sweat fest workout. Started around 630s and worked down to 530s. Mostly in the 540s range. Felt nice and heavy after the snacking from last nights cram session. Glad that test is over. Now on to the spring break!

Am: 10 miles. 8 with Katie from parentals house. Last 2 solo in 530s pace

Am: 8 miles from the house. Working out tonight at the track with Gary's group. Some 800s I believe 

pm: 7 miles on track. 4 x 800s with 100 m float then hard 300s. After each. 800. Good running group

Am: 14 miles on the trail by highway 10 with some of Gary's group. 8 with the group, then 6 more with Daniel for 14 for the Midweek longer run.

PM: 12 late miles after watching basketball seriously all day. Lots of crap consumed imbetween games. Slow slow miles to start the warm up. 

Am: 11 miles on the walmart trail. Nice trail just a bummer most of it is concrete. Nice and easy with Kate, then some strides to finish up. Resting up for tomorrow's base 5k! 

Am: Patriot 5k on base. Nice and slippery out with the floats on. Humid weather out, felt like I could barely breath outside. Slow run , but fun nice workout. Finished cool down for 8 total. Then came back home to finish up 7 miles with jax. 

Pm: as Jason would say...3 more Sophie miles

PM: 10 miles tred'n it

AM: 13 miles out with Ean and bryan from the boathouse to cheasepeake area. Super nice day out

12 with jason and crew on the river. 3 more with katie and the baby when I got back from school/run. Warm out 

Did a workout with jason at OC. 1k repeats, with rest to the start to round off the mile. first 5 were in the 3:12ish range just to get some leg turnover, felt like getting after it at the end, ran around a 2:55 for some fun. NIce little workout and started to get warm out.  Need the morning miles though.

12 easy/pm recovery miles.

Am: 12 around Edmond before school and flight out to Utah. 70s and humid for the run. Pretty stiff and tired for most of the run. Nice and dehydrated for the latter half of the run

Pm: lots of family wedding stuff. 4 miles easy with the Katie and Jorge on the Orem trail. Nice day, shoulda went longer probably 

Am: 10 mile Provo river trail before long day of flying. Met Tim and Danny at the mouth. Nice to catch up and shake out the legs

Pm: 10 miles with 7 with jax around. OC. Hard time getting a regimen of high miles. Maintaining fitness as the end of school draws near

AM: 7 morning miles. 

PM: 5 later miles. New week, gotta be more dedicated

AM: 10 morning miles

PM: 10.2 miles with jason and matthew out at hefner. Need to get in shape.

AM: Finally a saturday morning run. Ran 13.3 with jason and matthew(stroller). Ran out and back the length of the river from the boathouse. Nice run out, got a little windy towards the end, what can you do? its Oklahoma.

PM: 12 miles around the hood. 5.3 with katie, matt, and jax. The other 6.7 solo, rain storm came quick and hard for the later part of this. Felt really good out as the air cooled down. Nice post school run. Need all the running I can get with boards coming up this weekend!

PM: Awesome weather out today for a 5pm run out on the river. low 80s with minimal wind. Took turns pushing the stroller with jason since my fitness is still struggling a bit. Good medium pace workout. Ran around 63-63mins for the 10, then a .5mile cool down. Nice run

AM: finally got a morning weekday run in. 10 around Edmond with Jax. Need all the morning runs I can get with boards this weekend. 

PM: 5 miles and some push-ups. Nice to finally get a second run in

Am: 8 miles . Hot and sweaty run.

PM: 6 mo' with 4.5 with jax. Then jumped on OC track for some 100m straights for 5 laps, to get legs turning. THen a lilttle core

Am: 5 morning miles before orientation.

PM: 10 miles around hefner with katie and the baby. Nice and slow. No watch. Just a loop for plus stars and stripes for the 10. Windy out, but still a pleasant De-stress for boards tomorrow morning. 

Noon: Boards is officially over, had the day off so I needed a nice longer run. 14 miles out in the sun, wind but cooler 65-70 degree temps. Felt awesome out to just run and relax the mind

AM: 8.15 with connor from his house, around the marathon course. Nice little morning run. 

PM: Met jason at the river for an early PM run since my patient no showed. Pretty much doneZo at OU. Had a slight pick up to stretch out the legs the last 4 or so. Finished with some strides to stretch out some more. 10.35 for the pm run. Nice mileage day, need more days like this

PM: Nice 12 mile run around OC and the neighborhoods. Averaged around 630s for most of it. Ate a little bit before, not a great idea but managed. Spring weather is about to get hot.

PM: 13 hot miles on the katy trail with jason. Nice workout, dehydro run! Feeling a little bonked towards the end. Lots of water lost during the run.

Pm: 10 in the heat, slow and hot. Enough said

Am:10.3 miles with Connor from his house out to Stars and Stripes park 

pm: 5.2 around OC. Finished up with 3 easy shakeout striders

PM: 4 mile warm up, a little track workout Jason, then 4 mile cool down. HOt and windy, with 95ish degree weather. Felt like a never ending cool-down. Didnt really cool down with the heat, good sweat goin though.

PM: 12 moderate/harder miles on the hills of mitch park. Hot and super windy (of course). Nice little mid-week workout. Would have liked to gone longer but called it with the limited amount of water i had.

Am: 14 miles around edmond

Am : 10 slow miles around the OC hood. Nice and easy

PM: 10.2 on the river

PM: 12 tread miles while watching fargo. Not exciting, but got a good sweat in.

AM: 10 miles around hefner with Ean one last time. Lunch and Louies with Bryan J and Ean. 

PM: 5 mo' miles. Push-ups/sit-ups

Pm: 12 miles total. 6 miles at moderate pace of high 5:40s. 5 miles easy around OC. 

Pm: afternoon run. Last 3 miles with jax. 

Pm: 10 miles finally after moving the last two days. Felt like blah but good to sweat 

Am: 8 miles down with Gary and bob on the drury trail. Wanted more but was good with the easy miles this morning.

pm: 5 miles easy with a pick up at the end. Mock army fitness test. 75 pu/ 75 su in 2 mins each. Not too shabby for a distance runner

Pm: 10 miles solo at around 1:07 for the total. Hot and humid and super dreary here with cloud coverage for the last week straight. 3 more after a break at the apt. For some water. Ran last 3 with Katie Matthew and jax for a lil family Sunday night run.

Early pm: 11 miles with mans best friend. The bulverdw way. After a full morning of down pour. 60 degrees weather for almost June in south Texas is money!

Am: 7 mile morning run with jax around the new hood.

PM: 3 with kate, matt, and jax. Then a 4 mile tempo in 22:29. Followed by some core. Keeping the core up decent until PT test. Then hope to keep it up after, maybe not as intensely

AM: 4 miles with matthew, then drive over to Drury to meet Gary and his crew for another 8. 12 total for the morning run

Pm: 11 hot miles around the hood. Need to get away from running around here. First 4 slow with the fam. Last 7 solo. Did some uphill strides by the apt. Complex. Nice little half pipe type road. Good for stridin' out. 

PM: 15 miles on the LTC pathway. Died out, it was 90s during the run. Averaged 6:30s for the run. Felt good until I ran out of water stops. Good run mentally though. Builds strength. 

AM: 10 miles on the Hill route out in Helotes. Nice group out, and nice/hot morning. Good hill work in this morning. Need more of that for strength

PM: National running day. Had to do something, even though I have been sick since about saturday night. 5 miles and felt like 15. Body on the upswing though.

PM: Feeling prett much 100% last night and all of today. Havent been sick for multiple straight days in a long time. Felt good to get a good sweat. Still feel like the sickness was leaving the pores. Long week of military in-processing stuff. Glad to be feeling better and get back after it. 25 mins of strength/core. Got to pass a fitness test soon

Am: 12 miles before noon! Finally a run before midday. All I will do from a running stand point. First 7 with the boys (jax and Matthew) last 5 on the tred. Felt like I was going to die first 7. Air was super thick and heavy plus the chest cold was a brutal combo

Early pm: hot and humid out after a rain storm. Threw in an army mock PT test.  Did 2 miles in 10:47, PU: 80 in 2 mins, SU: 82 in 2 mins. Not bad for being sick last week and a weak distance runner. Cool down with some on tred. 

PM: 10 hot ones around the 'hood. 5 with baby jogger (matthew) and katie, the other five with jax. He started dying 2.6 into his 5, had to carry him in the last 2.4. Probably not taking him more than 2-3 miles the rest of the summer. Unless we get some freaky below 70s temps. But doubt that. Lots of core early this afternoon. Getting stronger.

Am: 10 miles before 7:30. Have some training with the army all day today and tomorrow. Had to get up and get it in. Squeezed in a 5 mile tempo for change of pace. Nothing crazy fast, just crazy. 

PM: 4 mo' with Jax. Needed him to settle down.

PM: 11 hot, sweaty, slow miles. first 6 with jogger and katie, last 5 with jax. close to 100 degrees out, water bottles for  everyone, well mostly everyone but me. nice and slow recovery, but probably not since it was so hot out. 

PM: early afternoon. 2 mile WU then 2 mile PT test at about 10:11. then a mile rest, then 400 on at 5 min pace, 400 off at 6:35ish for 3 miles. 3 mile cool down. Did the workout portion on the dread. its about 100 degrees out and i dont know the area to well. So kept it inside. cool down outside with the dog, he died. Nice sweat run though.

AM: 8 miles solo, then 2 miles with jax in the heat. Gettin hot out err'day!

Pm: 8 miles with kate and matthew on trail. then 2 with Jax mixed with strides. PT test on monday early. Resting up tomorrow. 

PM: 4.5 miles with jax. finished up with some strides. resting up for tomorrows PT run, push-up, and sit-ups

AM: shortest run post ever. 3:30 am wake up call to get to Post for formation at 4:30. Push ups and situps first, with not much of a warm-up. 88pu, and 70 su. Missed my sit up goal, but took the rest out on run. 1/2 mile track with 230ish people on it. one group on one bend of track, other group on opposite side of bend. Ran solo for almost a quarter of a mile and then it was weaving in and out of peeps and outside lane. First mile was 450ish, 1/2 mile at 7:28 I believe, felt good about goin under, 80 and humid out. Last lap thought I would be under, saw clock at 10:05. Got home around start time of game. 95 degrees and dead tired. Called it a day. Wake up call tomorrow for a run around 5:30ish. SHould get in some miles then Ended up with a 10:05 for the 2 mile split. Fastest of day, should be for the camp. Tomorrow a second group goes, so we shall see.

PM: 8.5 easy miles with jax. 5 with katie and jogger. Long day after 4:30am wake up call. Got about a 3:45 wake up call tomorrow. getting use to early early mornings with this camp thing. If I can get in 6-10 on the weekdays I am calling it a victory.

Am: 10 miles early on Post. Wake up time at 0350. Army pt, which was basically learning stretches and army exercise. So I had from 6-8:15 off. So I knocked out 10 around the track and main fields. 

PM: 10 miles after a long week of camp. 5.5 with Jax, 4.5 with jogger and katie. Nice easy hot miles

PM: long run after saturday classes at camp. 10 at about 66min effort, last 3 with jax. Lost a lot of weight in sweat. Nice to drop the water weight, not to put in back in with a gallon of fluids.

PM: 10 miles after a LONG day of camp. From the hood. Got a 3:50am wake up call. Should be able to knock out 8-10 around the base tracks after PRT. Should be a good morning of working out. Just super early.

Am: 9 miles on the ft Sam track. Lots of PT'ers out and running. Hot and humid

PM: 4 slow miles from the hood with the fam

Pm: 10 miles with 7 at progressive pace. Starting at 5:48 finishing in around 5:20s low pace. Nice quick workout. 

PM: 9 late miles, one of those runs I had to force out the door. Feeling a cold from the lack of sleep. Kind of a brutal one, but got it in.

Pm: run with mark from the BOLC class. Integrated 2x1 mile pick ups on the track. Nice to finally have some company on the run. Should get more training runs in with him. 

PM: sunday family evening run. Shorter, simple, easy run. Hot though. 

Am: 9 miles after required PT with mark. Did a little moderate tempo pace for 5.5 of the miles. 

Am: 10.5 miles after required PT on the track at base. Finished with strides. Love starting my mornings like this

Am: 10 miles. 2 super slow easy miles with the platoon. Then 8 with mark around post

Nooner: 10 miles solo in the heat of day. The. 4 more with a crew, nice and slow. Then got convinced to do an hour of bball. Yikes. Nice pre-race cardio

Noon: 10 miles on the Drury trail with katie and matthew. Nice and hot out. Slow easy miles with a lot of sweating.

early pm: ran 3.5 with jax till he decided to throw in the towel and hide under a tree. Had katie come pick him up and escort him on out. Did another 4.5 solo to get 8. Finished last 4 with katie and matthew. Getting hot out for the mileage. Field training all week at Camp Bullis, so lots of sweating and sleeping in tents till Friday. Hopefully get some dirt road running in the evenings. See how it goes!

High noon: Finally ran again. Yikes this camp thing is killing my training mojo. But now I passed on the leadership baton so I should be able to run a little this week. Hope it happens.

Ran with Mark from the Drury trail. Hot out! probably a feels like 100 for the run, 95 actual temps. Lots of sweating which was key. Nice to run with company. Slower miles, but after all the down time I was cool with it. Finally felt normal again to get in my run.

Pm: 5.5 miles around the FOB in camp bullis. More then I did last week. Had a 2 mile ruck march in the am. So something that was somewhat cardio. Through in a little weights at the beginning. 

Pm: 10.5 around the FOB. So like 22 painful laps. Was mind numbing but glad to get more in then planned. Picked up extra laps with mark. Nice to have company

Pm: workout around the FOB with Mark. 4x800s on uneven train. Just off effort 

Am: 2 easy at PT for a group release run

pm: 6 easy around the fob. Tomorrow is back to post time!

Pm: 10 around fob. Nothing special. Good sweat 

Pm:easy around fob

Am: finally got the go to do a run for PT. Ran around camp

bullis with a small group. Pretty country and nice trails/roads. Hoping yo

come out here more often and train. 

Am: 11.25 hot miles around the good pushing the jogger. Got 11 weeks to get at it. No more breaks now that camp is done 

PM: 10 hot miles around the hood. Pretty boring run, need to mix up the routes more. Got a lot of work to do, but the heat might make me tougher/in shape faster. First 5 in 32, second 5 hurt. New garmin helped with motivation. Got the 310XT due to my high sweat rate and the fact im always breaking my watches cuz of it. Liked the watch a lot, reminded me of my old 305, which I really liked!

Pm: 12 miles on drury after work. A little sleepy but not too bad. Slow, hot miles today

Pm: 10 miles around the solders sports store in helotes. Nice with the clouds out. Some stroller miles mixed in

Pm: 6 solo then 5 with stroller to finish up. 

Am: workout at Brandeis track. 2x 4k with 800m rest. 2.25mile warm up with 4+mile cool down. Nice workout. Pace wasn't blistering but what I needed to work on turn over. Got 10 weeks to go. So a lot of work to do. Need a second one in at sometime today 

pm: 4.5 slow miles with jogger. Good to get a double . 10 weeks! Turn down for what!

Am: 12 miles around the hood for a late morning ruling into noon. 

Pm: 6 stroller miles at drury.

Am: woke up and took Jax for an 8 mile morning run. Nice and humid out, around 75 degrees the whole run. Felt good to get up and get going. 

Pm: 7 more at lifetime fitness. 

Nooner: 14 hot miles for the MWLR. Out on the salado trail. Nice out and back. Just brutal out. Brought the small camelbak today and it was what saved me. Good strength run physically but especially mentally

pm: 4.15 night miles. 

Pm: 13 lifetime fitness miles. Cold allergies flaring up again so avoided the 105 degree weather this afternoon

Am: 6 hot morning miles. Shakeout run for tonight's workout. 

PM: 10 more in the heat. Mixed in a 10k race. ran 35:08, nice and hot out. Not the greatest course, conditions, but good workout regardless. Moving in that direction. 

Am: 10.5 miles this morning with Chris. Did a hill run around Iron horse.

am take 2: about an hour later felt like finishing up the day of running with another 4.5

Pm: first day at the clinic seeing patients. Good times, feels good to get back in the chair. All runs during the week are going to have to be singles. Unless I get crazy with it and go for the double at 3am. I'm thinking 4:45 is early enough wake up call. Ran 12 on apt. Dread, cuz of a random storm that blew in at run time. Did a 10 mea progressive push at 58 and change. Felt really solid with the 5:30s effort. Hopefully seeing some strength come. 3 more with Katie, Matthew, and jax right after to get 15. Now bed so I can repeat.

PM: 12 miles out on the bulverde road. Boring and super DEHYDRO run. Definitely need to hydrate more in the day. Also, need to get use to this early Morning schedule. 10 miles of it with matthew, need sleep though, just didnt feel like a recovery run.

PM: MWLR on the salado trail after a power nap and some UCAN shake at the house. Nice night out, brought the camelbak for hydration. Still super hot out, but the shade of the trail was good. Felt a lot better compared to yesterday, more sleep and hydration helped out 

Pm: 2.5 warm up, 5x1mile w/800m recovery starting at 5:21, 5:15, 5:13, 5:10, 5:05 pace for 1.5 miles to finish up. Cool down 1.5. Nice little workout. Tired so glad to get some miles in. Took a nap from 4:30-5:40 tonight and felt like crap after waking up. this schedule is going to take some getting use to

Pm: 12 easy miles.  7 solo and 5 with stroller 

AM: 12 miles with matt williams on the Mcallister dirt trail. Nice perimeter trail about 8.25 miles around. Definitely see my future on those trails out there. 

Pm: 8 mo' night run

Am: 17 hot sweaty miles . Super dehydrated from the start. Ran with Chris and Stewart. 6:20-30s first 13ish. Then bonked, room the next 4 nice and easy. Probably lost 8-10lbs of water weight. 

Pm: 5.5 evening miles

Pm: 12 mile run with Matt at Mcallister park trails. Finished with stride and drills. Felt good to stretch out. 

Am: 4 miles lunch run. Going to try to do this more often

PM: 9.2 easy miles after work/nap. Workout tomorrow, then off to Nashville. 

Pm: late run on salado creek trail with Matt Williams. Nice warm up them rolled 5:30s-550s on the windy creek trail. Quick pit stop then rolled back for a total of 6.5 miles at that effort. Around 6:20 average for the total 11.3. Nice medium effort pace, got the HR up. 

Nooner: MWLR in Nashville. Brentwood block run

Am: 12 miles solo. Super humid out at 7am, glad I didn't wait any longer today. Finished worn 5 hill attacks on the hill close to the In laws. Nice way to finish up the run. Got 3 more with Katie and Jorge right after I finished my run. Good mileage. Might sneak in another between wedding and reception. 

Nooner: slept in after the wedding last night. Super tired this morning, figured I would push back my long run till till tomorrow morning , early. Ran 4 with Katie to the park, then jumped on the HS track for 11x200ms at 35s pace, just to get the legs turning a bit for tomorrow. Need a 20 miler tomorrow . 

Am: about 3.75 hours of sleep but had to get up to get it in. Leipers fork run. Probably the prettiest place to run long in Nashville. Awesome country roads, nice hills and morning dew. About 75 degrees the whole run with 95% humidity. Set out a few water/nuun stops which were money. Did a fast finish for 5 miles, with last two miles at 5:58 and 5:42. 2:08:02 for the total 20. Nice solid run. Father in law was out getting 14 in so the accountability and the water stops helped a ton.

Am: 10.5 miles on the Percy Warner park. Red trail plus some out and back road. Nice terrain and soft surfaces with Katie for easy miles. 

Pm: 4.5 miles right after the first one with Jorge. Nice and slow, shakeout run to the grandparents pool. Nice dip after

Am: 6 with Katie. Then back to the house to grab music. Another 7 at 6:30s pace and then around 8 strides to finish up. Around the Brentwood neighborhood to finish up our trip here. Airport this afternoon and then back to work for two days till the 4 day Labor Day weekend.

Lunchie: 5 mile lunch run around the base. Good to get out, even in this heat.

PM: 10 miles with Matt Will. Meet at McCallister park. almost opted out for the tread, but was convinced to go out in the heat. Glad I did, definitely pushed myself more running with him. Did a 2 mile warm up on the trails, then 6 mile push at about 32:56 with last mile in 5:19, on the 3 mile road loop. Great LT loop for the future when the weather drops. Temps were about 98 degrees for the workout. A lot tougher effort and better gains doing this workout, especially mentall. Cardio felt great, legs a bit tired form the 91 miles in the 5.5 days in Nashville. Felt strong though. 2 mile cool down on trails. 

Lunch: 5 mile run from the clinic.

PM: 10 night miles. Feeling pretty tired after a nap from work. Stomach and some heartburn this evening. Not feeling up to the miles, good to get in the recovery miles though.

Pm: slept in and was lazy most of the afternoon. Feeling really lazy/tired from the increase in miles. Needed the sleep. Did 9 on the dread then 4.25 miles with Matthew In the stroller.Preferred the dread in this heat.  

Pm: mid afternoon run. 25k progressive run on dread due to heat. Ran first mile in low 6s then worked down to 5:20s. Last 10miles in 55:45. 1/2mile cooldown. Solid workout for on the dime workouts. Need a long run tomorrow or Monday. 

Pm: 10 miles during the heat of the day. Hot miles, procrastinated again but needed the miles. Long run tomorrow morning in Austin. 

Pm: 5.5 miles in Austin with Katie along the river system.

PM: 8 miles after work at Mcallister park. Strides to finish up. Feeling more and more rested. Legs feeling better. Ready to race this weekend.

Noon: 8 miles from the new house and new neighborhood. Time to get back on that horse.   Don't like time off, never really needed but makes me appreciate the run.

Am: 6 slow stroller miles

pm: 10 mo' on drury trails. Hot out and sluggish run. 69 mins

PM: 10 miles from house. 5 with the stroller. 5 solo. nice night, recovery run

Pm: 11.5 miles. Legs a bit sore today

Pm: 11 with Matt Williams on some trails at a new park. Around 2.5-3 miles perimeter with side loops. Got a bit dizzy towards the end, nice soft surfaces. Got dark out fast, worried a bit with footing and my hand stil in pins. 

Pm: 10.5 miles around the hood. Nice and hilly around this neighborhood. Nice 1/2 mile hill. 

Am: 13 miles on drury. First couple harder with Matt. Then dehydro bonk. Just finished and called it a success. 

Pm: 12 sluggish Miles. 3.3 on the trail with Matthew and Kate. Then the rest solo. 2+ on the middle school dirt track 

AM: 10.2 miles on Drury trail before noon. 8 miles with katie and pushing the stroller. Nice morning out. 70s and no humidity. Yard work after the run. 

PM: 5.05 miles solo from house

Am: 11 easy miles from the house. Feeling a bit tired and legs feel sluggish due to all the pounding on the concrete.

pm: 5 more with stroller and kate

Pm: early afternoon run from McAllister park.  3.5 with stroller and Kate, then a little pubs till mile 10. Last 1.5 with stroller again.

Pm: 10 miles mod effort in 59:59. Not bad for being way out of shape. 91 degrees out but still felt good to hit the pavement hard. No warmup really with first mile in 6:06. One mile cool down. 

Pm: 4 more shortly after early afternoon run 

Nooner: 15 mile longer run. Died towards the end. Dehydrated and a bit tired from yesterday . Good to get the miles in though. 

AM: 10 miles up and down blanco road. Nice and humid out. Good to get some lunch time miles in.

pm: 5 more evening miles with jax. Last mile with kate

Am: 12.25 hilly mile route from house. Nice and humid out. Around 85% plus. Sweat galore. Good to get the miles in 

pm: 4.75 miles mo' with jax

Pm: 10 easy stroller miles after work on drury with Katie.

Noonish: 14 miles from Olmos park around Alamo heights area. 9 with Matt Will and some grass loops/trails. Awesome fall day out. Blue sky, sunny, and low 70s! Perfection!

AM: 16 miles around Alamo Heights from Solers sports. A little up tempo imbetween with matt. Nice morning for some miles. Want a 20 mile day. We will see if another 4 miles happen.

PM: No lunch run due to stuff to get done being back at work. 12 miles on trails at Mcallister Park. Love the trails out there. about 45 mins after 3 miles with the stroller and katie. Dead tired now at 7:30pm but feel good and accomplished. 

PM: Last minute IV sedation course to go to. Put me later to get home and no lunch run. Had to hang with matthew since he has been sick. So I went to lifetime fitness to run at 8:30 pm. Ran a mile warm up and then 10miles in 58ish, then a mile cool down. Decent strength builder, and leg turnover. Low impact and lots of sweat. Glad I went, almost ruled it out this morning. Loyal to the sport.

PM: 11 miles up and down blanco road. Recovery run. Struggling to get out the door, but needed the miles. Feeling better, trying to keep the days off to a minimum. 

Am: 10 miles from house. Super humid out. Legs were smashed. Nice and slow on this study day

PM: 6 more with the stroller

Pm: 10 miles of McAllister trails. Should up the miles next week with this IV course being completed. Nice night out for some dirt. Legs felt a lot better tonight!

Pm: slept in due to my dead body. Family in town so solo run today. 2x4 mile at 5:30s pace. A little taxing towards the end of the second set as I dropped to 5:18 pace but overall good workout. 1 mile imbetween sets. 

AM: 18 miles through Alamo Heights this morning with a nice crew. Ran in the 6:30s for most of the run. Nice to have a crew of guys to run with. Probably start making this a long run thing. Last 1.5 solo. mid/low 60s for the run. Felt Amazing out!

PM: 6 miles with Jax. Perfect night out for a run.

Am: 10 miles on drury trail. Nice breeze out with 20mph winds. Reminded me of OK status. 69 mins of running, first 3 warm up with Katie. Rest in 6:30s range 

PM: 5 miles With jax around the hood. 

Am: 5 lunch miles on Ft. Sam . 

Pm:  10 miles at McAllister Park on the trails. Almost got taken out by mountain biker. Legs a little hashed. Long day with work.

Am: 4 miles at lunch on Ft. Sam. Weather is more like fall.

pm: 14 right after work, knocked out a mid week long run on the salado creek trail. Nice and warm out for mid October, around 86-88 for the temps. Around 6:24 pace with some water along the way. Good moderate strength run. Need to keep capitalizing on my strength for a few more weeks. Starting to feel my pep in my legs creeping back. Right under 90 mins for the total run. Tomorrow will most likely be a single run day .

PM: 12 miles easy on drury trail. 6x 200m pick ups at the end to shake out legs. AFter a chili cook off at work. I was a judge, so did not eat to healthy. Still nice run, still around 88 degrees, but still felt good out. Nice run.

Am/noonish: 2 miles with Kurt at Ft. Sam. Then did a workout right after snagging a Gatorade at the gas station. 4 x 2 mile at 5:11-5:14 pace for the workout pace for the intervals. So a little faster then race pace. Mile cool down. Then tried Cryotherapy at the PT place down the road. Trying it out to see if it works or not. My session might not have been turned up all the way. We shall see 

Nooner: real easy day on the trails at Mcallister with Katie. 8.6 on dirt, last 1.4 solo on pavement. For the trail running never really touched sub 9min pace. But for some reason that was what the body was craving. Good recovery on them trails. Pick up 3-4 later with jax.

pm: 4 miles with baby jogger

AM: 19 miles from the soler sports store. Ran with Matt for some of his up tempo run. Did about 7 miles of uptempo. Had some acid reflux thing going on. More humid and warmer then ideal for a long run. Felt pretty depleted towards the end. Called it for now at 19. Maybe pick up some shuffle miles tonight. 

Pm: 4 miles on middle school crushed gravel track. .5 miles of strides on the infield. Nice night out for some running

Am: 5 lunch miles around post.

pm: drury trails, easy 13 miles, helped Kate with her long run. Stroller miles

Am: lunch run. 2.8 with Dr. Vo. Nice fall day out

pm: 10 miles on blanco run. 66 mins. Fitness is getting there

Pm: 6 miles before meeting up with Matt. Then 2 miles of warm up with him. So 8 total. Then 2x2 miles. First at 5:05 pace, second around MP threshold. Got really dark out fast and have been tentative running in dark since I broke my finger. 1.25 more MP then cool down. Good overall miles. Rest and early mornings are catching up to me. Pretty tired overall. Feel like I should be feeling a bit stronger with the mileage increase. Oh well, keep on keeping on

Am: 5 miles at lunch in the Boston's. Weather money!

pm: 9.2 easy hilly miles from house

Pm: 10 on drury easy with Kate and stroller miles. .5 miles of strides 

Am: random last minute 5k. Took off with the junior college kids and guy that ended up winning. Made a move from 1-2 miles. Which had some shake up hills in it. Mile 1 and mile 3 were flat and fast. He caught up and made a move at mile 2. Started to close at the end. Almost caught him. He was light and quick on his feet. Decent run back since I had been putting down the miles and lack of sleep. Good effort. 

Noon: feeling a sickness coming on. Fever on and off all day yesterday and the night before the 5k. Didn't think much of it, but now happier with how I ran yesterday with all considering. Decided to push back my long run tomorrow since I have the day off. Needed the 12+ hours of sleep last night which helped. Vitamin I and B12 before the running. Took the chase Englestead approach and ran off my sickness. 14 on salado creek at 6:30 pace. Perfect out with 75 temps and lots of Vitamin D