Miles for Pints

Sangre plus XC add on, 13.25

Treadmill sweat fest, did kind of an arbitrary workout just to not read into the numbers too much, ran the mile to/from gym, then something like 3.5 mi> 7x90" on/steady then I think I ran to finish 6 mi at 6' pace all at 2% incline I believe. Most of my faster portions were 5:30pace , worked down on last few intervals and didn't overreach on effort, no paces slower than 10mph; we drove to AR after this but never found the time to double

1st leg starting around noon, warmed up minimally and probably went out a tad fast but had no clue what terrain awaited me, had long downhill where I looked at my watch and was running 5:00 pace on rocky trail for most of the mile proceeded by a creek crossing and immediate resubmit of that same elevation I had just lost but mostly in the first 1/4 mile, passed a runner here, it looks like we climbed 300 feet in a 1/4 mile, the vehicles were getting stuck here. Closed it out on a mile of pavement uphill and into the wind, ~6.5 mi stage w/ 1mi wu/cd

2nd leg forget quite when the handoff was probably around 11pm?, smartly gave up the idea to wear socks on any legs at this point as it was all wet and muddy and a sock just held on to any moisture. So it was obviously total darkness for these legs, wearing a headlamp but all on dirt roads and whatnot, fun but eery for sure, ran strong but stomach felt kind of heavy early and eventually after I had a downhill stretch that I pushed, I had to take a pit stop, which I did right in the middle of the road because no one was anywhere around and I couldn't even see where I could jump off the road into the brush, no harm done. I think this leg ended up being close to 8mi, minimal wu/cd, no Garmin data for this but maybe 51' of effort if I recall?

After 50' nap in backseat of car, Jenny got things started off with a 2mile climb out of the state park and then Craig had a pretty good leg, it started snowing for good measure by the time I got my handoff and continued through my entire leg which was on dirt, muddy at times. I donned the OU singlet for this one and just ran progressively, finished with not a single patch of skin unmuddied and legs went numb but really felt pretty decent, averaged sub 6 for 7 miles and 20 miles total all of which were run on hilly dirt roads, team ended up losing by 12 minutes in a 29 hour race, I would have liked to run the uphill leg against the all guys team, our team was coed 50/50 with a 50 year old woman and 65 year old man.

Off quads are thrashed and the only available terrain was more hilly stuff, drank the number of beers I would have run in miles

am 8.32 on lake roads from cabin, quads still hurting but better after foam roll and better as the run went on, nice places to run around Beaver Lake

pm 6mi back at home

Did 5mi > then like a mile of strides where I was charged by an aggressive dog with dumbass owners, then strait into 6x1/1, just still recovering and it was hot so just got some work in, but not a ton, 2 or 3 mi to end

8k evening run where I again was charged and snapped at by a dog that was off leash at the course, I think it just had to do with the fact that it was a single girl and a alpha female dog, same as this morning. The question I have is as an owner WTF are you not doing a better job at looking out for runners if you know your dog is prone to this and you're at a cross country course full of runners

standard Sangre loop, got out around noon and got slightly cooked, still kind of recovering and getting used to the warmth

Took muskeymutt out to the course and did a little lunge matrix and then joined in with Jenny for easy 20' jog

noon: easy 5 con Asher

pm: track club practice at Rankin track, 5xmile w/ ~2.5-3' jog, 20' wu/30'cd 

2 easy runs, did a morning shakeout and then by the time i got out again my stomach was a bit off and so i only did 6 with the girl and dog

noon: pretty hot by this time, did an out/back run on sangre to lakeview which in theory is a good workout on the dirt roads but it was tough and by the 7 mile mark when the hard work was done, I was tired. Jenny on the other hand got cooked, we're trying to work on her summer approach, she struggles big time but i really think it's more indicative of her intensity, whe needs to get fitter but also be more patient and stay below the effort threshold when she starts really overheating. 10+

pm: i did like 3 easy miles and then 8 laps of strides trying to concentrate on form and really jogging the curves for a bit more recovery, felt good, 5.5mi 

am soloed the countryside of stillwater, lots of hills to be had and legs were fairly tired but never got completely out of control. Everything was so green and cool so it was really pretty awesome out there. Ran past a dead deer that someone had put on the side of the road to be picked up with their trash, never ceases to amaze...

Immediately got home, jumped in the shower and shot to the city to grab dimsum with my mom which was amazing, problem was the first food I ate today was 2 hours post run at about 1:00, i think this slowed recovery significantly judging by how i feel the next day. 

Noon easy 6.3

Pm more steady 56' finished steady, 7.9 XC miles

Am 10mi w/ 8x hills on XC w/ continuous jog down. As I'm entering this over a week later all I can relate is that the hills were straight into a headwind and it was hot, slower splits than I've done this before: strides then 6:11, 08, 02 (1/2)

Pm easy 5+

standard dirt loop

Am easy 6.5

Pm more salty 45', finished sub 6 but can't for the life of me recollect what I was up to other than that it was XC

6.9mi

I know I felt better than some Fridays lately here:

9.22 mi easy

And a late evening 5.84mi feeling fine although I know I kind of struggled all week and put the hr monitor on to ensure some recovery and easy runs

6x k, super humid, did 3 crisp/ 3 w/ strides on the straits: 3:18, 20,21,18,15,12; 11 total I think

Wedding, beer fest in OKC no chance to get anything else in

Dos horas, hot and low on sleep, tough last 30minutes, stayed in town so 50/50 paved roads/ xc

pm dead all day, then felt alright running easy, some at sanborn, running easy these days

am 8.5 w/ 2 steady near the end on XC

pm 3.5 cut it for bathroom, then didn't get back out

Noon easy 7

Pm 2 lake laps then 8x hill sprints; 9

real easy run, feeling kind of crappy lately and I don't think it's just my imagination, Jenny is beat too. Just waiting for the allergies and whatnot to pass, 45' and didn't make it 6

late pm bit more steady last few miles w/ the dog around the lake, 6+ couple pickups

46' last 15 nice steady effort outside of the track, then 8laps s&b 5:15,18, 20' cd; 11

Easy 45?

11w/ steady type progression run on the XC course, getting really overgrown which is a bit of an obstacle

easy

45' perhaps?

6+ w/ 10x strides on soccer field

Ran around a lot at practice but didn't clock it, 40' after that

Slow and leisurely 60' w/ the girls held off on anything hard thought I might opt for the triple but no dice

20' easy, 3 miles crisp on fields, 10x1/1 on XC course, ran the ons harder than usual, the offs easy,

47' easy

70' easy with Asher made plenty of water stops for that guy all over the lake, he fared pretty well.

Easy at noon, legs feel decent

6+ 5 short hills watching severe storms blow through, hammy mysteriously feeling a bit dicey, not that its uncommon or new but its just always a little weird how it comes and goes