Wednesday, June 29, 2011


run this morning. hotter. 8:00 warmup followed by 7 x 1:15 @ hard effort with 2:00 recovery followed by 10:00 cooldown.


Tuesday, June 28, 2011


early morning run. medium effort 4 miler. warmer but manageable. samian on the headphones.

don't break me, but the acoustic version. electrified version here:

Monday, June 27, 2011

on the avenue

an oldie but a goodie from the potatomen. some of the best music is from the unheralded. side project by the lookout records crew who put out some good acoustic stylings. enjoy:


yesterday: run 8 miles easy. another cool morning.

today: run 4 miles easy. another cool morning, stormed last night.

lincoln/douglas 3 mile 22:34, 7:31 pace, 33/165

Saturday, June 25, 2011


1.5 mile warm up. raced lincoln/douglas 3 mile in metamora. 22:30 somethingish. first short race years. fun time, although my back has been tight lately. happy with the effort, need to keep working.

beautiful morning to race.

Friday, June 24, 2011

6/24/11 or Comment allez-vous ce soir? Je suis comme ci comme ca.

no running today.

the strike was a good band:

the weakerthans are really great, too. something about the cold north?

Thursday, June 23, 2011


run 4.5 miles. another cool, overcast morning. some back tightness, survived. lincoln-douglas 3 mile on saturday morning. first 5k-ish race in years. stoked.

Wednesday, June 22, 2011


cold front with storms last night. ran this morning: 5.5 miles w/ 6 x 1:15 fartlek pickups @ 70-85% with 2:00 recovery and cooldown.

watching venus vs. date-krumm. good match.

Monday, June 20, 2011


saturday: off. watched baseball, kj's little league game, then cornbelters in the evening. no running, a bit of beer, some food.

yesterday: 6.5 mile tempo run, first half in light rain. felt solid for the entirety.

today: 4.5 easy. muggy again, overcast but rain held off.

catching a bit of the schiavone/dokic match at wimbledon before class.

Friday, June 17, 2011


early morning run. 8.5 miles, roads, relatively easy pace. thank god for the ability to get out there.

Thursday, June 16, 2011


ran 4.3 miles (approx) on paved trail and grass around lake. a few hills thrown in. easy pace. and why not?

Wednesday, June 15, 2011


serious storms last night/early morning. still got workout in this morning on grass soccer fields and paved trail. 7:00 warmup, 4x 1:00 at 85-100% effort, 3x 1:30 at 70-80% effort. 7:00 cool down. went fairly well, cool temps and only slight mud and standing water in the low spots on the bike trail.

Tuesday, June 14, 2011


another livable, cool morning conducive to running. run we must. 5 miles on dirt trails and paved/road trail along the north side of lake and lower lake park. felt ok.

Monday, June 13, 2011


run 5.5 miles trails and grass around lake. nice easy run.

mavs win! diiiiiiiiiiirk!

Sunday, June 12, 2011


beautiful morning for a run. some days are blessed. run 10 miles in low humidity. felt good.

Friday, June 10, 2011


today: run 5.5 miles. 62 degrees, lower humidity. felt average, got it done.

last night: mavs beat heat, i promise have been a huge dirk fan prior to this series! have the shirt to prove it.

fire draw sporting kc nil-nil. did not look offensively at all. narrowly missed a goal off the top of the post, but honestly didn't deserve the win.

Wednesday, June 08, 2011


a.m. steambath. 5 miles or so w/ 9 1:00 sprints, 2:00 recovery between each interval. done on grass soccer field and a couple on paved trail. solid workout.

Monday, June 06, 2011


this morning: 5 miles. first 5k was a tempo run on a measured course through town. tired legs, managed a 24:12 3.1 mile and two mile "cooldown." dog butt tired afterward.

Sunday, June 05, 2011


5:30 a.m. run 4 miles plus on roads. held up ok. storms looming on western horizon.

Saturday, June 04, 2011


today: run 7 on roads, wanted 10. used new ultimate direction handheld bottle. wasn't enough. just didn't have it today, way hot, legs betrayed mind, tough run.

watched germany take a 2-1 win over austria. really a sloppy game from die mannschaft, only a gomez goal in the 90th minute salvaged the win. didn't need, handily controlling their euro qualifying division, but still could have shown more sharpness. schweisteiger and klose out didn't help.

usa trails right now in the 40th minute 3-0. it is spain, so no shame.

li na v. schiavone started badly, second set was entertaining tennis, na wins it.

i'll take rafa over federer tomorrow in four sets. paris belongs to nadal.

Friday, June 03, 2011


yesterday: walk a bunch in heat, up and down stairs, etc. getting too old for coasters?

today: run 4.5 miles around lake. when is that first frost again?

john wesley harding, anyone?

Wednesday, June 01, 2011


today: 5:50 a.m. 7 min. warmup, 8 x 1 min intervals on grass field, 7 min. cool down. good workout.