Miles for Pints

Allergies/asthma

am 8 around the lake, trying to stay off the hard stuff as the legs are still a tad sore

pm 7 w/ the dog, did 12 strides on the rec fields, felt okay on those, certainly not fast 

first day that allergies have crept in to my sinuses, soreness is pretty much gone at this point

allergies are killing me, i broke down and took a claritin after doing a sinus rinse and hit the caffeine

am 9

Pm 25 minutes w/ Jenny on the XC course post happy hour beerssss, promptly hopped on the bike to go get candy and a movie, 3+++ miles

All of biking around today for a little more

Did like 5.5 miles w/ Jenny, Ina very dazed state, between Benadryl and my allergies I was out of it, which explains how I kicked a dirt clod, tripped and banged my knee, so then with a goodly amount of blood streeming down my leg I stopped and got Asher and we did 2x 5 strides and more miles, wind aided, he was out of it too so it wasn't just me!

I was going to run again but then we turned our attention to the festivities surrounding this 100 mile dirt road bike race that was finishing and we went down there to hang out and eat street tacos and have a beer. Duke and his old guys cleaned up at the race, where there seemed to be less than 50% of starters finishing. Broken derailleurs and mud everywhere. I was totally wanting to do it but I don't have the bike for it and as it turned out it was a lot more difficult with weather and newly shipped roads. 8 hours seemed to be a good time.....maybe next year

Waited til late afternoon and ran the whole thing with Asher, most of it with him off leash. Asher is, how to characterize, an excitable and high energy dog. He has on multiple occasions now run through barbed wire, sharp sticks, and who knows what else in the pursuit of small furry animals, the outcome of which has been 0 net animals and many bloody gashes, the worst of them requiring stitches, satellite dish collars, etc. So knowing this, I am still trying to train him to a new 5k pb and to be the best running dog around. We were running on this short section of bike path through the woods and he hit a game trail, which I noticed and called to get his attention. Now, if I stopped and made sure that Asher was not up to foolishness, I would not get a run in with the dog, so I did some laps in a pasture for a while waiting for him to reappear. He did not.... For a while, and when he did, I noticed he wasn't moving that fast meaning he had definitely been in a foot race with something and.... I noticed a bloody scuff on his shoulder which wasn't bleeding heavily but there nonetheless. We head home and this point to get him cleaned up, but we're about 4 miles out and I ain't carrying the damn dog or something. We're tough in this household, dogs only get to sleep on the couch for 8 hours a day and no more than 2 massages a week. We get home and I clean the dog up, there's dried matted blood and what sees like a few loose hairs that are white or grey, not the black of Asher's entire coat, but no major trauma that I can tell. It was on kind of a weird spot on the side of his shoulder, so I'm hoping its not an animal bite. I had to shave his shoulder to get a closer look and a puncture is this only thing that can describe the wound and reason for the amount of blood for such a small spot of damage. So, hopefully, a bullet dodged. We've done skunk sprays, barbed wire gashes and now a possible animal attack

pm. As I'm writing this after the fact I believe my allergies were still kicking my ass and I had a nice bloody nose and metallic taste in my throat; 10 miles, few drills, 5x start hill on coarse, mile home

am. 6 After ROSU practice on the course, stiff right adductor

pm. 13, short dirt roads coming back progressively, picked up Asher for last couple we ran sub 6 on sidewalks on the short leash

am: 6x 3' on, 1 off on the lake, moderate all around, allergies better but blowing a lot of stuff, nice morning; played chicken a few times w/ geese

pm did the standard dirt road lake lake loop, hot but I felt decent, 13

pm2 Asher run on the course, 6

Am 57' on the course I believe, hot w/Asher, ran into Allen Thurman so joined up with him. Probably the most noteworthy thing was his odd choice of routes at the course, he kept doing these out and backs instead of just doing one of the many options of loops you have out there, decent runner I believe

Pm 40' possibly the same venue, then I did a bunch of short hill sprints trying this new short hill and getting chastised by the foreign kids, I may have almost had one talked into trying to race me

Ahh, the life of a personal trainer/running coach. I had practice for my group this morning and kind of intended to get a workout in while they were on their long run....fate intervened and so I ran a really slow 8 miles but I don't think the benefits warrant that, called it 6

Pm got some better running in on the grass largely for a bunch of strides, 3 miles on the aerated turf, then 2 miles on the track, felt good but windy and hard to run sub 5:30 initially but then when I loosened up not a prob

Got out on the hills, bumped into some OSU md guys, ran with them then headed back out, nice one

am easy on course, felt ok this morning, have been having a stomach ache for a while though,

No second run for no good reason other than I felt kind of off this afternoon didn't eat lunch, Jenny wanted to go to the city but couldn't come up with a plan of action on how or what she wanted to do so it was kind of a wasted day really, went to bed early to ensure I'm combatting any possible ailments and with early training group tomorrow morning

am 5 mile warmup, 11x1'on/off on Boomer then finished out 4 miles solid, steady to salty cool down, didn't feel real great, extended the warmup and had to pit stop before I started fartlek, fine after the gut was purged, 13

Pm 45' 6+ trying to drop Asherman

Standard MLR up Sangre, ran without the Garmin, I added on a little but ended up under 90 minutes still

Am post ROSU practice headed out and thought about getting going on a workout but wind was a blowin and the rec. fields were unrunnable , 5

Pm can't remember details, dog run possibly then minor stomach unsettled so kept it rolling on XC course and finally started getting after it fartleked some, split mile in 5:20, 10+

Strides and Little tempo on the XC course, somewhat windy, felt comfortable running but big hill was starting to sap me and I thought I might either get out for another workout or do one mañana.

am run with my newbies, slow easy run had a lot of clothes on and wallet and keys and extremely full bladder, basically anything I could add for resistance training, calling it a long 5

Noon went about 3 wu, few strides then some progression runs on the track, paced Jenny for the first mile of these and then essentially cut down from there, at least covered a range of paces and. Got down around 5:10 pace,10+

Cold, windy, hilly, muddy, tired, stiff, slippery, thirsty, sweaty, time crunched

am easy 8

pm steady 8

am 7+

pm 5, Mona fartlek, 2 cd

am dirt roads, tried to run east/west because of wind, horse running loose on the road, 2 miles late in the run straight south were tough

pm biked the XC course trying to wear Asher out, we had some fun

am ROSU practice, XC course

am2 8 perhaps?

pm easy few miles with Graef, then did 2.5 mile fartlek on the course; 7.5 total, warm and almost dropped Asher on the hard sections

am 10 tired miles before driving to Norman and then on to Broken Bow

pm 5.5 easy with John, Grona, and Skolnick on some hilly dirt roads immediately after jumping out of the car pounding 2 beers and strapping on the running kit

Pm on dirt road in broken bow after exploring and doing a little fishing this morning, muggy as can be and had pizza like an hour prior; finally started feeling better after a1/2 hour so picked up some miles then did 6xshort hills, then few more steady miles on really hilly logging road, miles were barely under 6, then ran back towards cabin and just did some short stride/steady stuff for a mile on the paved road, 13.5

Afternoon in Norman after a bachelor party weekend, weather was nice

Last week and this weekend catching up, no zeal to run and stomach is buggin me

W/ dawg, he got after a big buck and I didn't see him for quite a while, felt alright but my chest is funky and then it started raining pretty hard so we headed in. I had definite ambitions of getting back out but Asher ended up messing up his foot which freaked out Jenny and she got some news back from a blood test that indicated she had abnormally high iron levels?? So she was stressed out which meant I got to be the one to go buy her chocolate and cook dinner and try to chill everybody out. I racked my latest batch of beer which may have been my only win for the day. I don't really understand how married guys make their training work while still playing a supportive role. If you stop and think, the window of opportunity is gone, my motivation also gets exponentially worse as I stray from my workout intentions. It goes from a 15 mile easy Monday double, fartlek Tuesday, wednesday medium long run>> short ass run 2 days strait, junk food, and still feeling lethargic

Am can't quite recall the details thinking it was a 9 miler

Pm easy 4+ dodging idiot drivers in the rain, then 8 laps of ss/jt, tried to not strain a hamstring felt good to get going again

Out/back on Sangre and Richmond dirt roads, 1:41

Am 7.7 mi dog run in the ag fields

Pm Aussie quarters, 10 miles or so

Am trails and roads watching lake McMurtry race, tired legs kind of beat

Pm got a one hour window so no nap, just took Asher out and ran steady on the XC

Easy morning run, legs were heavy, girls don't know how to train I swear, 7

Progression run on the course this evening, had to sneak away and fit this in after a full day of entertaining Jenny's parents, 11

Good and humid on the dirt and hills; just short of 2 hours worth

Easy on the course, 6.5 in 50'

Steady over the full XC course, 8mi

Pm Waited til afternoon so the rain was more manageable, 8.5 with the dog in a lot of clothing at Boomer Lake. Not another sole to be seen out there

Pm 2 listened to Wayne coyne DJ for all songs considered, prompting me to be willing to get out around dusk for a little running and then some hill reps in the dark, 10+; strides, 8x hills

Post ROSU practice walked home grabbed the Asher and went jogging mostly on pavement avoiding college kids and employees doing their best to run us over, 5++

After an airport drop to and from Tulsa and a Champions League game (sans beer), I hit the Sangre loop for a nice run. Tired today but could move alright. 13

Ran a few miles, nothing that I'm going to log, didn't feel good and recovering from a solid block

Am 8 miles feeling crap still

Pm pressed for time did some miles then fartleked a couple on the course, ran then showered and to a wedding in the city til 3am, 10k total

8 miles in pm, felt pretty shitty after the last few days, warm and stuffy Asher was diving in every stagnant puddle he could find, met to go again but had to drive to Tulsa and then Jenny's flight was delayed so evening was a wash

7 miles early, Asher was a punk this morning

Let's see, did 30 minutes or so, then strides and a Mona, 1.5 c/d or so , 11++

pm on the dirt

am 44', 6mi

Pm 57, 8.25

am 6.5, 45'

pm 8.34mi (5mi, 2mi ss/jt), 1cd)

2 runs

am 2+ wu, 10k in 32:30, 3cd; nothing real impressive on my part, a little tired to start I suppose and got my pipped by Chuck Sloan, 11++

pm 45' w/ the dog, recovery mode for all of us, 6

Dos horas on dirt in the pm, ran past a couple OSU distance kids and after I waived and said hey and got no response, I kind of repeated myself and called them out for not even attempting to be cordial

am 45' w/ Asher, fairly tired

pm 60' steady, 9++, hamstring has been notted up since Saturday, calf too,

am 3 miles slow w/ Jenny

pm 45', then 200s on/off: 39,53,38,51,37,49,38,48,38,47,37,45,38,45,37,46,5:22 mile straight through, 3 in 16:55 nothing amazing legs were already kind of rubbery and if you were in OK today, you know it was windy rainy and cold, 11 or so total

Dirt roads, a bit tired every mile faster than the last unintentionally

Easy 4.85

6miles then 2 miles of strides and straits, stomach was problematic so just jogged on the grass and then home; 9

Dirt roads, felt alright brought it home steadier, sub 6 for a couple late

5 real easy miles, dropped off movies and got Asher's tranq pills at the pharmacy

4 miles, grabbed the dog for a mile with strides and whatnot.

Ran the inaugural OKC 25k , 5 miles in 26:30 or so, then chilled and ran the next 9+ miles at more like marathon effort. Didn't feel particularly great up at 4am and that doesn't tend to bode well sometimes. Didn't give myself any real assignment for the day, felt so so all week I suppose.

Hot and humid this morning, legs are not too tired and no soreness, 47'

pm 7 on course

Am 6mi

pm 4.5mi> 8xXC hills continuous> 2.5 cd

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  

am did some easy miles, then mile of strides on the track and a little steadyish mile to finish

pm 3 mile easy warmup, very nice temps for June1, then new (to me) downtown dash course, didnt feel stellar or peppy closed my last mile well though I think to grab 1st, Aaron Sherf was leading for a couple miles but he through in the towel when I made my push, Im sure he is just coming off a break and all but do you not just finish the race out strong, I'm pretty confident my move was not thaaattt impressive, 2mi cd  

easy at 10 started with the chicks running around town, then made my way out to the dirt by and by, long sleeve the whole run, right itb, hip, hamstring all a bit tight but no race-like soreness; clearly didnt drink enough beer last night.

9+ in wichita around river park there, actually pretty nice place, felt alright

Pm 48'+ 6 short hills

Noon 45'?

Pm 20' easy, 20' steady state around IM fields, 6x hard downhill strides= 60' total

pm 80' in Norman, grass track, north base, finished w/ 2k sb's

noon 7 mi, easy enough

Pm 45' progressive lightly last 10',strides, 2x 5x200 w/ 100m, 400m b/t, 31-32, mile steady in 5:25, 10'c/d

easy 10, legs were generally fatigued from last night but no soreness, plantar however is giving me some trouble

pm easy 30' in Wichita around Cessna parking lots

Easy 60' with the woman, cafe all morning so we didn't hit this until noon

pm progression run 8.5 mile route, felt decent but had to end it with a pit stop and then I didn't feel that great and my foot kind of seemed awkward and uncoordinated, basically I've got some plantar fasciitis going on but I think it's due to tightness in my lateral soleus or some of the other lateral posterior muscles in my leg, maybe posterior tib. 10+ total w/ some barefoot running to conclude on a soggy soccer field

Did about an hour in the heat and humidity this morning, still feeling a little rough from yesterday night, ended up doing a lot outside today and felt a little zapped, could have run again but with my little infirmity just trying to keep it cool, I actually think being proactive in my case and most running injuries is best.

75', paced Jenny for a 2 mile rep, then headed off the track and around town foot never got any worse throughout the duration. Think running on a consistent surface is good although that usually means hard surfaces.