RunningMyButtOff

My New Year started off bad.  For running that is. I have been training good and was going to start a official train program starting on the 1st. But on a easy long run at the Draper hills route I step on a rut made by a car and sprained my ankle and I thought I was done for.  So im currently taking a week off and hope for the best.

With the new year I'm getting back on track with working out and getting down to race weight. Todays focus was lower body and some core.

Today focus was on upper body workout. The ankle feels good. I'm going to give the treadmil a go tomorrow.

It was cold out side so I did my run on the treadmill at the YMCA. So far so good on my ankle.

AM-- spin class

I was supposed run down at the river today but it started to rain and it was cold so I chickened out and did 8 miles at the YMCA on the treadmill.

Off

Ran down at the river. It was a beautiful day in Oklahoma today.

It was another beautiful day in Oklahoma. I did a 12 miler with Rodger @ the Landrunners marathon training run.

www.okcrunning.com

Easy 12 miler at the draper lake hills.

Got off work early so I went with Alicia ( my wife) to the Earlywine YMCA. I did 10.5 miles on the track while pushing the baby stroller.

AM: spin class

10 easy down at the OKC river.

Worked out legs and lower back.

AM-- spin class

I had to change my running day off to Thursday instead of Friday.

PM-- worked out legs and lower back

Today I ran at OC. The workout was 6x 1000 between 3:12 and 3:20.

I ended up running 3:05 3:11 3:09 3:11 3:11 3:10.

I was feeling good on that first one as you can see.

This is the longest run for me in a while. We did 16 about 7:39 pace for 2 hours. I felt good.

Ran a easy 13 miler on the dirt trails at Draper Lake with Jason. 

Today was very wind. I did a solo 10 miler down at the okc river.

AM---spin class

PM---I went off the plan a little bit today. I did a 4 mile steady state run down at the OKC river.

5:57 5:58 5:56 5:36. I felt good and picked up the pace on the last one.

10 easy down at the river.

To cold outside today so I moved my day off. Dam polar vortex.

Today was still cold and windy but I needed to do a work out. I was supposed to do 5-6 x 1 mile repeats. But after the first one into the windy it killed my spirit to finish the workout. Not a good day not a good workout. Long and easy tomorrow.

Did my run at reginal park. Did 8 by myself and 3 with my brother.

Easy 13 out on the draper hills course with Jason. Beautiful day in Oklahoma.

10 miler on the treadmill @ the YMCA. Thank you mother nature.

Did speed work at the track. We had a good group show up. We did 3 mile warmup. Then 4x300 @ full speed. Then finished up with a 5 mile run around Edmond.

10 easy down at the river. Legs are feeling tired from workout yesterday.

AM-- Spin class

PM-- Today I did 8x1000 with Rodger, Blake and Jason. I ran 3:26 3:20 3:22 3:19 3:18 3:17 3:16 3:18. I felt great. I feel like my training is coming along.

Yeah for my day off.

Ran 2 hours (16 miles) with Rodger and Jason H.

I didnt run today. No excuses I was just being a wuss.

I had to work late today so I ended up going to the YMCA and running on the treadmill.

Today because of the weather I was forced on the treadmill again. I did a 4 mile cruise interval run. 6:00 6:00 5:53 5:45. I didn't run it any faster because it felt kinda of dangerous running that fast on a treadmill. Thank you mother nature.

10 on the treadmill. Enough said.

I had some pain in my ankle. I took the day off.

Off

My ankle is feeling better. I'm going to give it a try tomorrow.

I ran 5 milers around the neighbor hood to test the ankle. It felt good. So far so good. I'll go 10 easy tomorrow and if all is well then I will get back to training. I'll being praying extra tonight.

I was off today because of something I had to do. I can't tell if my ankle is soar from running on the road or is still hurt. I'm going to give it hell tomorrow.

Well I had a very good workout today and there was no pain while I ran. I did a 4 mile tempo run. 5:49 5:45 5:42 5:37. After my workout I will definitely will know tomorrow if my ankle is good or will I be out for the count. I think if I end up being hurt I will take up power walking or just be a hobby jogger.

Dear lord I don't ask for much but I would love to make it to a starting line sometime in my future.

Solo 10 miler down at the river. My ankle felt okay. I'm going to do a harder workout tomorrow.

Dear lord, thanks for the run

I was trying for 6x800 but I got a late start and ran a new course and felt rushed to get done before dark so I did them to fast and was only able to get in 4. my legs were dead. 2:28 2:32 2:30 2:35.

Thank you lord for keeping me safe.

Scheduled day off

16 miler with Rodger and Frankie Jo at Lake Hefner. We ran with the Landrunners. Today was a windy day. But I'll take it over the cold.

13 miles with Jason,Scott and Conner @ draper lake on the hills.

Solo 10 miler down at the river.

Thank you lord for another day of running.

5 easy at the field behind the kids school. I ran in my vibraham five fingers. I'LL BE BACK

5 at O.C. track. Beautiful day in Oklahoma.

Spin class.

Easy run at O.C. I sayed on the gravel.

Spin class. I had to move my Thursday run to Friday.

Am-- body pump class @ the YMCA, basically a core workout to music.

Pm-- easy run at O.C.

First week done. I'm feeling good.

Off

Start of week 2

Because of the weather I ran a 5 miler at the YMCA on the treadmill.

5 easy down at the river. Beautiful day in Oklahoma.

AM-- Spin class

PM-- Lower body workout

5 @ O.C. Trail

5 down @ the OKC river.

Body pump @ the YMCA

Easy 5 miler around the field behind the kids school.

5 miler down at the OKC river.

5 @ OKC river

Easy 5 down @ the river

I ran the Earlywine Dash 5k with my brother today. It was his first race and his goal time was 25:00. It was hot windy and hilly. He was able get 25:12. I helped pace him. Now this isn't a accurate time for me but being that I haven't posted a race time in 2 years I'll take it. Thank the Lord I made it to the start line.

Beautiful day in Oklahoma. 84 degrees slight wind. I ran 7 down at the river with a good group.

AM- spin class

PM- lower body workout

I I'd a tempo run today. Just 2 miles. Goal was 6:00 pace. I ran mile 1 at 5:53 and mile 2 at 6:02. It was windy and about 84 degrees. Over all I'm happy with the run.

7 easy down at the OKC river.

AM- cardio strength training class.

Off

5 miles at the draper bike trails. It was 49 degrees and a little drizzley.

7 miles down at the OKC river

AM- spin class

PM- lower body workout

Tried to do a tempo run out at the draper hills but I under estimated my fitness level and let's just say it wasn't pretty.

Champions are made at Draper lake hills.

7 easy down at the river

AM- Strength and cardio

Off

5 at the draper bike trails. It was very windy but I got my run in before the storm came in.

Ran 7 down at the OKC river with Jason and Scott. It was very windy and my wind breaker jacket was more like a parachute.

AM- spin class

5 down at the river. Tried to do a tempo but it was way to windy.

AM- spin class

PM- Had a good run on the draper hills. 7:30 for the first mile then hit mile 2-3 between 6:30 and 6 minute pace. 7 total.

AM- cardio and strength traing at the YMCA.

Off

5 easy on the sooner road trail.

AM-- spin class

7 down at the OKC river

Off

5 easy @ the OKC river

Did a hill run at the draper hills.

Off

Off

I did the 2nd 5k leg on the OKC marathon relay. I was shooting for a low 18 and I ran a 17:59. After a almost 2 hour rain delay we got to start and we ended up in 2nd place behind the ok runner team.

AM-- body pump class

PM--It was raining today so I did my run on the treadmill at the YMCA.

Off

5 easy at the OKC river.

AM-- spin class

PM-- Went out to Draper Lake for a battle with the hills. My legs are a little tired from racing but I still managed the hill section under 6:15 pace. I ran a total of 9 miles.

Strength and cardio at the YMCA.

Off

5 miler at the Draper Lake bike trails. Temps in the low 90 when I ran.

AM- body pump class at the YMCA

PM- I ran down at the okc river. Today was 97 degrees with 15- 20mph wind. I did two 2:50 @ 5k pace and about died. Lucky there was water at the 2 and the 6 mile mark. I had to cut my run short because I had something to do. Ill make it up on wednesday.

off

6 miles @ OKC river. I ran some farklets. 2 miles @ 5:58 , 6:02

Am- spin class

Pm- 9 easy @ OKC river

Am- cardio and strength training.

Pm- off

Off

5 miles on sooner trail

Am - body pump

Pm- 9 miles @ OKC river

Off

5 miles @ O.C. Trails

Am- spin class

Pm- 9 miles @ Draper Lake hills. 3 miles through the hill section @ 6:30, 6:14, 6:04

Am- spin class

Off

5 easy @ draper lake bike trails

9 @ draper lake hills. Very windy and hot. Easy run but tough

Off

5 miles down at the OKC river. I'm racing on Saturday so it's easy tomorrow and race on Saturday.

I had 9 scheduled today but I only did 7. I'm running a race on Saturday and I'll make up the diffrence with my warm up and cool down. Plus the race. Im getting nervous.

Off.

The nerves are really setting in. The race is tomorrow at 8 am. I can't wait.

The race was a point to point on riverside trails. It was a great course but the day was very humid. The point of the race for me was to #1 qualify for Tulsa Run and #2 gauge my fitness. Overall was happy with my performance. Best of all I'm still here to run another day. Thank you Lord.

I ran 5 easy at the kids school in the grass.

I started my journey back to the top today. 3 miler at the field behind the kids school. I've been out because of a case of plantar fasciitis. I have been doing strengthening and stretching and all of the good stuff that goes along with it.  I bought a pair of energy boost and like them so far. It's been about 8 hours since I ran and there is no pain. Thank you Lord. So short term goal is to get to where I can run a 15k and run Tulsa Run.  O by the way it was hotter then hell outside. 

I did a easy 3 out a O.C. I've been sticking to gravel as much as I can. So far so good.

I ran 3 easy down at the OKC river. I'm still in rust buster mode. Massage and ice for my foot. Slowly getting better.

3 easy at the river. massage and ice.

I ran 3 easy with the Landrunners with my brother. Good times. ice and massage.

I'm tring to stick to dirt and grass trails so I did a easy 5 on the Draper Lake horse trails. Iced and massage my feet when I got home. Its getting better every day.

5 easy on the O.C. trail. It was pretty hot but I felt good.

ran 5down  at the river

Ran at the same location as the Landrunners but I had to work so I ran earlier.

I did 5 out at Draper Lake. then later did 2 with the wife and kids while they rode there bikes.

Body pump at the YMCA. Goal race is Tulsa Run. Here I come.

Easy 5 down at the river.

5 miler down at the river

I took my brother to the Draper lake trails and had a good easy run. My foot was a little more sore then usual today after the run.

Nice hot easy run down at the river. Did I mention it \was hot.

HOT run down at the river.

Did 5 down at the river today it is still very hot. I got in a couple of striders to start breaking rust off.

Ran 3miles at the YMCA before work.

I ran with the Land Runners down at the river. I did six miles with four miles at 6:30 pace.

The first mile was a warm up mile and the next four were 6:22, 6:32, 6:27, 6:28 and the six mile was a cool down.

I ran 7 miles at Reginoal park its about 2 laps plus a little more.

7 miles down at the river. It was very hot. I stopped a few times for water.

Another hot solo run down at the river. Tried to get people to come but no takers. I just crossed 100 miles in my boost energy and so far I love them. 

I did 5 at the Grass track. I brought Mariah with me and I we did about 2 miles bare foot.

Went and watched Brookhaven run.

Went and had a nice and easy Draper Hill run. Coach Rodger says that Tulsa Run is going to be extra hill this year.

Hot run down at the river. About 7:30 pace.

It was another hot one down at Oklahoma. I got a run in at the river.

It was rain and cool this morning for the run I met Rodger, Jason, and Blake. I did 4 miles easy and a progression tempo run on the way back.  6:27  6:22  6:16  6:06.

I felt pretty good. Tulsa Run in 7 weeks then if all is well half marathon training.

I went with the wife and kids to the grass track in Norman. I did a total of 7 with 2.5 miles barefoot. Still trying to strengthen my foot.

Off day from running.

A.M. Body Pump class

I did 7 easy down at the river. Last hot day for a while. YEAH

Today was a little cooler (80 degrees) because a cool front was moving in so I decided to do a short tempo run at a faster pace then I have been training. The workout was 3 miles easy 2 miles at 6:15 or faster pace then 1 mile easy and 1 mile at 5:5? pace and the final mile cool down.

The results where the 2 mile tempo was 11:52 (5:58 5:54) and the next fast mile was at 5:50. Overall my legs liked it but my breathing wasn't quite there yet. 

Ran with the guys down town. I did 4 easy and 3 at a faster pace (6:06 6:12 6:22) The last mile of the tempo I thought I took a wrong turn and slowed down until I knew where I was at.

Did easy 8 mile on the Draper loop.

A.M. workout at the YMCA.

Todays workout was 5x 1k with 2 minute rest as per coach Rodger. I did 4 minute jog cause I'm in not so great shape. I did 3:29  3:31  3:34  3:36. My body didn't want anything to do with a 5 one. Over all I felt good by I am way out of shape.

Met Rodger and Jason H out at Hefner Lake for a easy run.

I went toLake Eufala for the weekend and did a 8 miler out there. Its very hillly but there is some beautiful scenery. After the run I got to take a dip in the cold lake.

Beautiful day in Oklahoma. I did 10 miler at the Draper Lake hills.com

Today was a big stepping stone in my running. Not that it was super fast and miles away from my ultimate goals but that I was able to complete a good meaningful workout. We had a great group and the goal was 6 miles at 6:15 or faster pace. I ran 6:12  6:10  6:07  6:14  5:59  6:23. I felt good threw about 5 miles then we turned in to the wind for mile 6. I'm not going to lie, doubt that I would finish was in my head. I just backed off for about .5 a mile and pushed the second .5.   Hopefully I'll have more to come.

10 mile easy at the OKC river.

Ran out at the Draper Lake Hills. I'm starting to get a sorness in my hip flexor. Hopefuly nothing major.

10 easy down at the OKC river.

Today I did a tempo run. It was a very windy day. I went out to Lake Hefner to figure out my route. The wind was blowing out of the north. So I went from Louies parking lot and ran into the wind for 2 miles as my warm up did my streches out on the dam and started my tempo as the dam turned towards the west. I felt good but ran into a sworm of wasps out on the dam but I was in the zone so I trucked on through them and continued on my tempo run. As the road started back to the south I had the wind to my back and thats all she wrote. I felt I was flying. I finished my  6 mile tempo run on the east side of stars and stripes park as the trail heads back north. The last quarteer mile was in the wind but I was feeling good and I pushed through no problem. My times were 6:11  6:07  5:59  5:54  5:52  5:46.

My hip was real sore yesterday night but after a nights sleep it not hurting right now.

I'M RUNNING TULSA RUN NO MATTER WHAT.

Ten miler at lake Hefner with the landrunners. 

Draper hills. Kept the pace around 7:30.  

It was a hot day in Oklahoma. I had a easy 10 miler down at the river. 

I wen out to lake Hefner and was going to attempt a tempo run. But the Oklahoma weather had other plans. It was hot and windy. I ended up doing a 2 mile warm up 1 mile on and 1 mile off. I did 4 miles between 6:15 and 5:57. 

What a diffrence 2 days makes. Thursday was about 90ish and today was pretty cold and rainy. I meet up with coach Rodger, Jason H and Blake. We did 5 miles out and tempo back. I felt good. My legs are coming around quicker then my breathing. My mile splits where 6:13 6:06 6:14 5:54 5:42. Overall I felt good.   At the end I I did 2 mile cool down with the guys. So this was also my longest run in about 6 months.  I'm 2 weeks from my goal (Tulsa Run). Next Saturday I'll be running a local 5k to knock so rust off and to remember what it's like to be in a race. 

Went out to draper lake and ran 10 easy on the horse trails. Stayed off the hills today. I got a shake off  5k race next Sunday so it's going to be a easy week. 

Did 10 down at the river.

Did a 10 miler down at the river. I included some striders. Started to develope a little pain on my right leg along the shin bone. I feel it a bit when I run but hasn't gotten worse. Problaly just sore muscles.

I did a easy 9 miler out at the Draper horse trails.

This event was about getting the people in the community to get out and do something. This 5K was FREE. You can't go wrong with that. There where about 1100 people signed up and it look as if almost all of them showed up. My goal for running this race was to check my nerves, which where very high since I haven't raced since May. Also just get out and race. It was a little warm then I would have liked and the wind was blowing, so the last mile was going to be in the wind. I came out early and jogged the coarse and when I got back Andrew was there and we jogged another 2 miles. 

At the start of the race we lined up about the second row and let all the little kids be up front and as the gun fired off they took out in a dead sprint and Andrew and I caught them in the 1st 50 yards. One guy stayed out in front and was looking good. We hit the 1st mile at 5:49 and mile 2 goes up a hill and back down the other side. I separaated form Andrew at this point in hopes to catch the kid that took off. Mile 2 was at 5:51. On the way back to the finish we had a head wind and I was able to catch the kid and I continued on to win the race. Mile 3 was 5:54. Plus the .1 My overall time was 18:15. Overall I felt great. I wasn't to tired and I felt like I could have gone faster. Next weekend is Tulsa Run and who knows after that.

I did easy 5 down at the river. 

I felt like doing something diffrent. I went to the YMCA and did 5 on the oliptical. All done and ready for Tulsa Run.

I had a blast at Tulsa Run. Went up with a group of runners and met up with other runners when we got there. Overall I ran exactly the time I wanted to. The course was very hilly and it was a little hotter then I wanted but I finished and felt good.

I ran 6 miles at the field behind the kids school. My legs are soar

Did a 7 miler on the O.C. trails

I ran from the Devon boat house over the bridge to the south side river trail and ran east to the end of the trail. I continued down under the highway and in front of the Indian culture center. I then met up with the new trail followed it all the way back to eagle lake in del city. It was a total of 4.5 miles to the end of the trail. 

I got a treadmill at the house and I did 3 easy and barefoot at about 12 minute pace

Long run for me. I ran with Rodger Jason and Blake. It was cold this morning. We ran through downtown and the river trail. Blake and I split off from the group to get 13. Overall I felt good. 

Did a easy 1.5 on the treadmill to test my leg. Everything was good.

Ran under 3 miles on the treadmill. So far so good.

AM: Did a cardio workout. There was alot of jumping jacks lunges and a bunch of other things to test the leg. It felt good. Ill go for a run later outside. 

If everything is good Ill try run easy miles next week and try to get back uop to my normal mileage over the next few weeks.

So this is how my last two weeks have gone. I managed to somehow pull a muscle in my leg. So with much regret I decide to take 1-2 weeks off from running. I did how ever go to the YMCA and used the oliptical. At the end of the first week I felt great so I decied I would wait til Wednesday and do a couple of miles on the treadmill. First day 1.5 miles no issues. Before I was feeling pain right off. So the next day I did 3 on the treadmill and all was good. Then came Friday. My wife was sick and she got me sick. So I spent Friday night and Saturday morning throwing up and feeling like crap. 

I woke up this morning and felt great. I was going to run outside today. It was 26 degrees windy and snowing. The thought crossed my mind to say in and start tomorrow. A lot of running is mind over matter so I bundled up and ran 8 miles in a field behind my kids school. 8 pain free miles. If everthing stays good then I will run this week at 8 miles on my normal days then get back to normal mileage next week and a week are two after that get back into som serious traing.  

I did a easy out and back down at the okc river. I stayed on the grass on the way out and on he path on the way back. 

Easy out and back down at the river. I switched things up and ran in my Ravenas. Feeling good. 

Went out to Draper Lake to get my run in. It was rainy but other then that not to bad. I stuck to the roads because the dirt trails we very muddy. It felt good to be out here. 

Went back out to Draper lake and ran the hills at a easy pace. I felt pretty good. I'm still debating if I'm going to run a turkey trot this thursday or not.

A.M. Morning workout. Feeling great.

I meet Rodger and JHat a O.C for some easy miles. I had to cut my run short because I need to get some stuff done before the sun went down. I signed up for the downtown Turkey Trot on Thursday. I'm going to use it as a getting back to tempo runs day.

I left work early today and went and picked up my packet for the turkey trot tomorrow. Then headed down to the river for a windy and cool 10 miler. Then home for a nap. I could get use to that. 

I decided to run a Turkey Trot this year. This is the first time I've ran one. I was off for two weeks and I had a week of easy miles so I didn't know how much I lost. My goal was to go out at 5:51 pace and see how I felt. I felt good so I picked up the pace and hit the second mile at 5:42 then mile three at 5:41. I was definetly tired but felt good. On a hilly course. I'm glad I did it. I feel good about my future running. 

Easy run with the guys. 

I was forced to take a week off again after my last race I reagravated my leg. I ran 7.5 today at draper lake and I felt good. I'm going to try to get with a personal trainer and see what I can do to prevent this again. 

Did 6 easy at O.C.. I have decied to go into winter base training. It will be 13 weeks and take me through the middle of March. At that point I will be running 60 miles a week and then I can reevaluate what I want to do. 

Today was the first day of my winter base training. I ran out at draper lake early this morning. I beat the rain. 

AM- upper body work out @ YMCA. 

PM- lower body work out. 

Scheduled rest day. 

Ran a easy 7 mile no watch run down at the river. I'm feeling good. 

Due to the rain I ran on the treadmill. Scheduled 3 miles. 

PM-- lower body workout. 

AM- Spin class 

PM- 6 miles in the misting drizzle. It felt awsome.

AM-- Cardio and Strength training

PM-- Scheduled rest day.

Ran a easy 7 miler at the field behind the kids school. 21 laps equals 7 miles. Mariah joined me bright and early. She got some running in and some play ground time in then spent the rest of my run in the car with the heat on full blast playing with my iPhone.  

Got up early and did a 11 miler out at draper lake on the hills. It's was a little muddy but I was still able to run a decent pace. This is the beginning of the second week of my plan. 

AM- Upper body and core wiorkout at the YMCA

PM-- Scheduled off

Ran down at the OKC river. Not a easy pace but also not fast. Felt good.

Ran a scheduled 3 mile run at O.C. track. Merry Christmas Eve.

I got in a Christmas Day run this morning. It was a good thing because now it is very windy outside. I stayed around the neighbor hood.

Schedule off day

Meet with a good group today out at NHP. It was snowy and a little bit of sleet that was pelting you in the eyes so you had to look down at the road when you ran. I got in 8 today and felt good.

Solo run out at the Draper HIlls. The day was beautiful and other then try to fight back a poop it was a good run. 

Last week of the year. Im going to be lazy and not workout.

It was super cold and windy outside today so I decided against running outside today and went to the Downtown YMCA. I ran 3 miles on the treadmill 2 on the indoor track (18.5 laps equals 1 mile 37 laps total) then the last 2 on the treadmill. I hate winter.

3 miles areound the hood