sprints again!

So the sprint workout was 5x1000 at I pace (no idea what that means) all I know is that I was supposed to do them at 4:16 pace. These were brutal! I did the first three slow, and then the final two I did under 4:16. I was happy about that. All that with a 400 meter recovery lap plus a mile warm-up and cool-down. That added up to a bit over 6 miles. I was pleased with that distance for the day after volunteering all weekend at Special Olympics.

Im not too sure what I am going to do the rest of the week for running, probably do some shorter distances during the week and I will try to do over 10 this weekend. We'll see. WORD!

Sluggish

I ran almost 7 miles today with Mike. Usually he is the one who tells the story and I am the one who struggles to keep up. Today... I was the one who told the stories and we both struggled to go at a decent clip. Either way, it was alot of fun. It was a decent run - sadly, that is the longest Ive ran since my 50K.

This weekend is Special Olympics up in P-town (actually Beaverton)... If you want to come help with Awards - call us, we will hook it up! We are the awards directors for the Summer Games. It should be fun.

My Scooter is up and running - it is awesome!!!!

pedal to the metal

Did the Salem Tri-Club track sprint workout today! It was 6x400 with 400 recovery and 6x200 with 200 recovery. With a mile warm-up and cool down. Special thanks to Stephanie for creating these weekly workouts.

The sprint workout felt pretty good, surprisingly. I need to be consistent with this and I know I will see improvements in many ways.

I think the total distance with recovery and WU and CD was just over 6 miles.

Samantha - hook a brotha up with an invite to your running blog!

Stay Classy...

oh snap!

Did a 5 miler today - I was seriously trying to talk myself out of going this morning. I wanted to just stay in bed and sleepy-time it up. I was listening to the podcast "uhh yeah dude" when I was running and it was seriously making me laugh whilst running. If you have itunes, the internet, and a sense of humor, you should check that podcast out. It is HILARIOUS!!
Probably not the best thing to listen to while running, but it is definitely entertaining.

More hot jamz: I was at the mall yesterday and I went into Lidz - a store I always want to go into but feel weird going into it - and the dude working there was playing some cool hip-hop music by 2 dudes, Eligh and The Grouch. They are pretty good. I downloaded some of their albums and it is good stuff! If you feel like checking out some "dope beats" look those guys up. PEACE - WE OUTTA HERE!

vacation runnings

So before we went to Minnesota I took the kiddo for a jog in the stroller the morning of our flight. It was decent, we only went out for like a half hour, but it was good to be moving before I knew we would be sitting around all day traveling.

So when we got to MN, I was totally blown away by how different the towns are set up there. It was kind of unsettling... lots of suburban sprawl, towns melting into towns, etc... strip malls, but it was fun to see family, etc...

I ended up getting to see one of my hometown homies from Missouri. We were neighbors growing up and played high school football together. He now lives in Woodbury, MN and we went for a 3+ mile run together and talked the whole time. We went at about an 8 minute pace for the whole time and I felt it! Compared to all my 50K training it was like sprinting!!

So, I havent done anything longer than maybe 5 miles since my 50k. I am really dreading doing another long run. I know I need to get back in the saddle and go long again, but for some reason, I am scared of how hard it will be!!

Anyway, its great being back in Oregon, Bush Park - here I come! Keep on truckin' and stay classy.

KD$

Dude....

Dude(s)... I ran today for the first time since my last run (does that make sense). I feel like I have no motivation. That race was my focus for 4 months and now its over. So Im not sure what to do now! I know I need to run for multiple reasons, but my motivation is like a Yo-Yo. Strikes and Gutters, ups and Downs. I know that I will get back into my groove soon! Off to Minnesota this weekend, hopefully I will get a few miles in while we are there. Peace, Love, and SOUL!

Thanks for the prompting Samantha! :)

So, it has been brought to my attention that I havent posted for 7 days! I totally have meant to, but just havent gotten around to it.

I have been running - not as much as I probably should - but Ive still been getting out there the best I can. I ran with mike on Wednesday (i think) in preparation for his Escape from Alcatraz today [Good Luck Mike!!]. And I ran yesterday, about 3 and a half. I am feeling like I should be doing more, its weird but I am a little antsy about starting up again. I know it is a less pressure situation, but i still feel like "oh my gosh, ive gotta do all these days of running!" but the reality is, I really dont have to and I can skip here and there if I want to. We'll see what all shakes out, Mostly I am nervous about starting the speed stuff again (cause I have none) and it will be embarassing to be so slow! Anyway, Samantha, thanks for prompting me to blog - ive been meaning to! See you at Dox.
Cheers