always have an escape plan

I manufactured a couple arch inserts at Jordan's advising for my Brooks Defyance, which I like but seem to be a little too neutral for me. Anyway, the tad extra support did the trick and my heal felt pretty good. I have an bit of a adductor strain but nothing outrageous, so Holly and I got moving reasonable well until his Cici's decided to return the favor and he had to jog it in. I dropped him off and then pushed it intermittently according to traffic. I caught a 3/4 mile late in the run around 5:40 pace. It seems to help to have a closed route for faster stuff when you run around lunch and as of today, I have officially graduated to some more specific training.

The title of this post refers to the statement by Q from the Bond films. I got to see some of the previews for their latest go of it, which seem pretty good. I just hope Bond doesn't destroy any new wonders of the world
in the like he does his cars and women. I was remembering Desmond Llewelyn, who played Q and in looking him up I noticed he was in the military, even having been a POW for 5 years. Aside from the strong qualities he brought to his character, I wonder if his "experience" is what got him such a coveted role.

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ride the wave

I hit the track this morning for some work. It was another nice morning but I can't imagine the humidity abating for long. Jordan and Meagan had matching workouts of 4-8-12-16-16-12-8-4 w/ 60 second rest. The paces prescribed were quick and I didn't run great but I tried to hang with Jordan on the middle reps. I should hopefully be able to substantially improve on my efforts this morning and maybe feel better doing it. I did something like a 200-500-1100-800-1600-1200-600-200, I wasn't happy with missing out on the first 1600 but I had to break for the restroom and I at least touched on some faster paces on the other reps. The recovery made it a pretty honest effort and I at least was able to sneak below 5:00 pace. My goal for the summer is breaking 15:00 so we'll see what happens. The picture above is my uncle's digital rendering of a wave complete with a frigate bird. I think he used only Adobe throughout the process.

some ups and downs

I ran the Little Rock Marathon last weekend, finishing in 2:28:30ish. The race director took good care of all the elite runners, giving both the 1/2 and fullers the option of staying in the race hotel 2 nights prior to the race. I will note that their standards seem fairly relaxed and yet they gave us some nice little perks, with staging areas before and after and dinner before and whatnot. I again have to tip my hat because this is clearly not the norm in today's race circuit and if it is offered, there is often a very limited number of allowed elite spots. I had contacted the Woodlands marathon for instance and was not going to be offered any more than a comped entry, even though the marathon field was very limited. I have a number of issues surrounding this phenomenon but will just make note of the races that make an effort to help someone like myself. The course at Little Rock is quite winding and undulating for about 18 miles but then smoothes out and allows for a steady fin...

blog, blog, blog

I'm spreading the gospel in a few other forums. Firstly, I'm going to be remarking to the appeal of Okie fitness advocates, hopefully including crossfitters, at okathletes.com . Additionally, I'm keeping a training log at Fast Running Blog , where there are a few other Oklahomans, namely Jason Butler and Jake Buhler along with some other salty characters. I needed somewhere to tally the training miles so right now it will be this place, although I'm well aware there are probably better online training logs. I'm back to logging some miles, feeling fitter and having good company from Asher, I think his secret is recovering well, utilizing the most comfortable places to sleep and plenty of strides chasing squirrels.

Red Dirt Harriers

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