2011-2-15 73 degrees of perspiration

holy smokes! it’s pretty warm…last week we  (collectively Oklahoma – and, yes, I played a major role) set the all time record for “butt-cold” in OK…

what is “butt-cold” ? you ask. it’s when it’s SO cold you can feel it in your butt.

Well, last week it hit -31 degrees….not here in Edmond, but in some podunk county in Oklahoma that is now known for having the coldest recorded temperature in Oklahoma History…previously known as the most unknown town in North America. HOOray for them…still can’t remember the name of the stinkin’ place.

suffice it to say it was COLD…now it’s HOT…

J-Dawg and I rocked and rolled….REALLY appreciate the fact he was willing to run today…I had ALL KINDS of things come up today that made running a bad idea…but I’m the KING of bad ideas…well, not quite the king…but I’m at least the PRINCE of bad ideas…T3 is the KING….

well we knocked down a 9:30 pace up and down the hills we ran yesterday…. VERY proud of us…for running in the first place….and for running pretty good pace to boot…it was hot enough that I could feel my core temp rising a few times…we sprinted (sort of) up Thomas Hill and J-Dawg kept me going a lot further than yesterday..I can tell he’s going to beat me soon…

2011-2-14 Hilly Hill Run

Today was a 3.6 run, supposed to be 3.5 but J-Dawg likes to push the envelope and I don’t like to be outdone so we ran the extra .10 with smiles on our faces.

REALLY nice time with a 9:25 PACE….these were some serious hills. We took a different route today over to  my favorite short hill that I believe to be the steepest incline in the’s probably 100 yards from the stop sign to the mailbox at the top…we raced up it…it looked like a scene out of Chariots of Fire except the slow-motion segment was our actual speed. Sort of a turtle race event.

I like this hill so much I have named it “Thomas”. I like to race T3 up date I have only beat him once. He claims I cheated but that’s what losers always say…Neener, Neener.

I’m really proud of us for turning in that Pace on this particular run…J-Dawg started out fast so I just let him set pace and figured we’d be OK…I kinda want a fast time occasionally since I have been running so slow lately. It has been very snowy so it’s really difficult to consider those runs as good pace runs. On the snow and ice, my stride is very different and speed is often just not possible.

so we GOT IT DONE NICE TODAY with an early run. Chooch promised that he would run at 3:00 at the lake route…I’ll textually harass him and make sure he feels the pressure  :)

2011-2-12 We ran the distance…we ran for speed.

NICE run today gentlemen! Both J-Dawg and “Smiley”(does that work?) trying to come up with a nickname for Caleb…well – they NAILED their first official LONG RUN !!!!!!!!!!!!!!!!!!!!  they banged out a 5-miler like pros. (professional at what I’m not sayin’) but they did GOOD. How about “Chooch”? He does sort of chug along…I’ll wait for commenters to vote..I’m really liking Chooch..a lot.

for the record, Chooch is not an early riser…he suggested we wait for the sun to come up… we did a quick skirt-check and found he was indeed packing, so we left that in the car so the others wouldn’t point and laugh – we’ll save that for later. He was amazed that so many people were not only awake before 7 AM but actually doing something…wait til we hit a 5:30 start time…that’ll be fun.

So J-Dawg and Chooch complete their run at 5, then I coast along with Mav and T3 to finish the loop and bagged my first double-digit run of the year!!!!!…Yep, you guessed it, I ran 98 miles…

LIAR!!!  OK I ran 10.something….in the snow, uphill, BOTH WAYS! which is a lot like 98 miles.

My feet are tender, my long toe (not my big toe) on my left foot is feeling mushy but otherwise I am a pretty happy camper. Had to get to 2 basketball games this morning and had a blast watching the youngest of the McIntire Clan shoot hoops.

Great Job everyone! Thanks for running, it helps me run when you guys show up. My big brother just called me and walked a 1.25 mile distance – Nice Job Petch! This is how most of us get started in running…just by walking. literally one foot in front of the other…repeat, then do that for a few weeks and then try to run 100 f eet. then build on that…gradually increase.

ALSO: my beautiful wife RAN 2 MILES today…she’s running a relay team in the upcoming Marathon so I’m SUPER proud of her. Nice job!

Today we had a great run – hats off to the guys for their first long run, my super-hot wife, my big brother who got out walking and to the 2 Piranas that helped tug me around the lake today, for them it  was a piece of…..

2011-2-10 Unless it’s another SNOW RUN!!!

OK – I’m calling them out. T3 and Mav were slackers. they didn’t run yesterday.

J-Dawg did GREAT again. another 3.1 miler nailed. I got in 4.2 cause I can run to his house before we start..guess how far apart our front doors are?

today I am dealing with a lot of back pain because there were just enough slick spots that either my gait/stance/posture was different to accomodate the different conditions OR I micro-slipped (new word score) a few times just enough to yank my back a bit…OR both.  My feet never seemed so inaccessible as they did this morning putting on socks. It was a tough call, go to them or bring them to  me. I tried bending over in a chair to sockify my feet but raising back up was unfun. For my next set of tootsies I brought the leg up, slightly better. I’m just glad I only have 2 feet.

So the GOOD news is that today is a REST day. The bad news is that I REALLY REALLY need it. I will attempt to work the ouchiness out of my back today so I can run a good LR tomorrow…shooting for 10 miles which I pretty much HAVE to hit because I’ll have to get to my car and it’s too cold to walk. I figure I can handle that since I have hit 8 on the hills 2 weeks ago and this will be a flat run. Assuming one of my vertebrae doesn’t pop out today, I’m doing it.

Caleb and J-Dawg are going to run 5 so this will be quite a huge success for them – I’m excited for these guys.

Weekly Stats so far:

Runner      Mon     Teu     Wed     Thur     Fri     Sat    

J-Dawg         2           3.1      3.5       3.1         R      TBA         (11.7 miles so far! -probably get 16.7 total)

Caleb            0           0          3.5       sub        R     TBA         (he subbed elliptical for a run)

BFG               5.35       4.2     3.5      4.2        R      TBA          (17.25 so far…aiming for 27.5 by Sat)

2011-2-9 There’s NO run like a SNOW run!

Got the NOOBS and the DUDES together for the first time!!!  Caleb McCaleb(real name) showed UP! It was horrible weather…about 15 Degrees with windchill pulling it down to near ZERO. AND snow all over the GROUND…that’s right ALL OVER THE GROUND!

We plowed through 3.5 miles of fresh snow because none of us wanted to run today so we banded together out of desparation and had a blast. T3(on the far left), MAV, BFG, (no nickname yet Caleb) and J-Dawg did great…we figured if we could hit this run we could handle just about anything..maybe..

Yes, I was the consumnate host and brought HOT coffee for post run recovery drinks…I am so nice. Thanks to all for making the run happen today..

2011-2-8 PB & J Dawg

Holy Peanut Butter Batman!

J-Dawg came through today with a nice run…I was running behind so I left from my house to run to his and “thought” I was running fast…WRONG…then we left and I was CERTAIN we ran way too fast back to my house…WRONG the end of the run I clocked us at exactly 10:00 pace…we were huffing and puffing like we were sprinters and I cannot understand how it felt like we were putting in so much effort and turned out to be running so slow…

I have no idea. I clocked in 4.2, J-Dawg got 3.1 and turns out, he ran a couple of miles on a treadmill last night! GREAT job! I thought you had missed the first day of training – turns out you’re a tough guy!

I am tired…am going to bed…supposed to snow big time tonight, kinda hope it does enough so I can justify sleeping in….who knows?

so goodnight good citizens, good night from Fatman and the boy wonder, J-Dawg.

2011-1-8 Runnin’ in my winter underwear

It’s gonna snow again folks…several inches…YIKES…2 times in 2 weeks..THIS time I will survive, I will survive..

Gonna do a run this evening and the forecast (the nowcast actually) is calling for SNOW….lotsa snow! right now I can see the sunshine from my office but that may turn into a snowbow if the weather comes in like it’s supposed to.

There’s a 3-miler on the docket for today…I’ll come back and let you know how it goes tonight!

I’m committed…root for me. And J-Dawg too..

2011-2-7 Mav, T and The BFG (no J-Dawg)

Well, the plan started out good, but J-Dawg schedule got hijacked and he had to drop out of the run for the day. Which is too bad AND Caleb (not sure what to call him yet) couldn’t make it either…

I had set up a 3.1 mile run for J-Dawg and I was going to add a couple to it for my distance and T3 and Mav said they’d like to join us so we were planning on a group run in the Edmond Hills. Since J-Dawg had to back out, we met in OKC for the 5.35 mile route that we run often. Cleared it at a 9:10 pace which was VERY hard for me…I’ve run that within the last couple of weeks at an 8:50 but not after a week of being snowed in AND lazy..I own a very nice treadmill with a large TV in front of it..I have NO excuse for not running – well, no good excuse. Not to mention the fact that I believe I may have mastered 2 of 3 new Hot Wings recipes that I prepped for the Super Bowl – and ate an A$H[0@% of them …they were good, but not good for me.

So Hooray for Hotwings and Boo for Fitness Progress…I am an ambling convergence of conflicting consciousness. I’m working to still lose weight and I keep engaging in silly behavior…so no real net progress…I’ll continue to keep you posted…


2011- 12 week countdown

OK – here’s what I DIDN’T do last week…I didn’t run in the snow…I guess I suck and should have, but I just didn’t..

So I’ll just forget about it and get started on my 12 week preparation for the Half Marathon. I’m going to try to paste the spreadsheet in here…hold on a sec…

hmm..this isn’t as easy as i thought…wait a sec…Here it comes…:

          TEMPO     LONG  
1 Feb 6 – 12 rest 3.2 3.2 2 3.2 rest 5 16.6
2 Feb 13 – 19 rest 3.5 3.5 2.5 3.5 rest 5.5 18.5
3 Feb 20 – 26 rest 4 4 3 4 rest 6 21
4 Feb 27 – Mar 5 rest 4.5 4.5 3.5 4.5 rest 6.5 23.5
5 Mar 6 – 12 rest 5 5 4 5 rest 7 26
6 Mar 13 – 19 rest 4.5 4.5 4.5 4.5 rest 8 26
7 Mar 20 – 26 rest 5 5 5 5 rest 9 29
8 Mar 27 – Apr 2 rest 4.5 4.5 5.5 4.5 rest 7 26
9 Apr 3 – Apr 9 rest 5 5 6 5 rest 11 32
10 Apr 10 – 16 rest 4.5 4.5 6.5 4.5 rest 12 32
11 Apr 17 – 23 rest 5 5 7 5 rest 8 30
12 Apr 24 – 30 rest 5 4.5 4 rest rest rest 13.5
  May 1 13.1 Mile Half Marathon  

PRESTO – there we have it folks…I’ve put this together for Jason and Caleb mostly but also for me…I’m going to do my best to “host” their training which will also keep me on target

2011-1-30 Just like Slim Shady (8-Mile)

Fantastic Finale to a Fantastic WEEK!!! Hooked up with Mr. J-Dawg for his first LR (Long Run), I was trying to be careful for his second run and planned on keeping him to 3.1 since he smashed the 2-miler we did on Thursday (and he whined about running a 5K via text) so I figured I would sneak him into a 5K and tell him “Told Ya So….!” So he surprised me when we had finished his 3.1 miles..(yep..5K) on his second run…by saying he would run back to his house and he was feeling good. So Running Rookie KILLED a 4.3 mile distance..WOW! Now I need to say that he has run before and it’s typically NOT a good idea to run too far too soon, you can hurt yourself, strain something and be DONE with running. I’ll devote another post to developing hard tissue strength vs. muscular strength when you’re starting out another time…

So J-Dawg nailed it and I told him NO running tomorrow – just rest and then on Monday we will do an intentionally short 2-miler on Monday.

NEW PERSONAL BEST: this training cycle – this is my first SUCCESSFUL WEEK with 5 Runs totally 21.35 miles for the week! AND nailed 8 miles on my LR today..including  a few pauses I averaged 9:50 pace…I’m happy with that..

ALSO WORTH NOTING: this run was NOT flat..on serious hills..lots of hills…so the difficulty meter was high..when the Big Dog Piranas run out here with me, they say it adds about 20% effort so next time I run on the flats, I might be within striking distance of double digits – I’ll keep you posted.

Another Note: I decided today that Cheez Whiz is not food, I tried, but nothing worked to make it palatable – fail.