Monthly Archives: August 2013

6 X 200, 200, 400 workout!


Sunday, 6 pm run with some crazy jokers. Met at the South Farm and just did our 5.3 mile loop. Pretty good group tonight with Joseph, Brent, Will, Arash, John Mooney, and Brian Laird tri guy. Kamau even ran over and started the run with us, but got sidetracked by a frisbee game. Started the run out pretty slow, first mile was average. Not sure what it was, but not crazy. After that, we picked it up pretty good. Will and Bryan dropped off a little, but not much. Will had already run 18 miles on Saturday and biked 80 miles this morn, so he was taking it easy. Of our easy runs, I have noticed that the Sunday ones tend to be faster, and today was no exception. Joseph, Brent, Arash, John, and I pretty much ran the entire route together until the last half mile or so when Joseph and I picked it up, but basically everyone was right there. I finished the loop at 33:52, which felt pretty good for this time of year. This was an awesome run for Brent I thought. 6:23 or so pace for the entire route including our warmup mile, and after the first mile it was more like 6:12-6:15 per mile. And John too, as he was right behind us. Don’t know him really, but apparently he is a speedy triathlete. In fact, he was the overall winner of the Possum Town Triathlon in Columbus, MS last weekend! His bud Brian who joined us today, won his age group in that same race.  More info about this race can be seen at: http://packet-media.com/2013/08/23/possum-town-triathlon-huge-success/

Brent, Arash, WIll, Bryan, and John

Brent, Arash, WIll, Bryan, and John

Monday, started the day by talking to the Air Force ROTC cadets about good running form. Brent asked me to give them some pointers because apparently a lot of them have a tendency to lean forward, run with their arms too high, and other things that make running more difficult.

Later that day, I met Joseph, Brent, Arash, and Ian at the MSU North Farm for a workout. I measured out 200m and 400m on a relatively flat old gravel road that is now mostly grass. We did 6 sets of 2 X 200 (jogging back to the start between each) then a 400 (jogging back afterward), and at the end of the workout, we threw in one more 200 for good measure. This gave us a total of 6.25 miles running (3 fast, 3 intervals between), plus warmup mile and cool down jog. Pretty hard workout. It was moderately hot, and the terrain was less than smooth. I averaged about 38-40 seconds on my 200s, except for the last one, which was 32, and 1:18-1:21 on the 400s. Brent was right there with me, but only did two sets as he had some volleyball action upcoming. Joseph lead the way averaging about 35-36 on 200s (last one was 29 or so) and 1:14-1:16 on the 400s, except the last one which was 1:08. Arash was pretty much just in front of me on everything except the last 200 when I somehow got by him reminding him that he is a punk;)  Ian also did well, doing 3 sets at between 40 and 45 for 200s and 1:20-1:26 for his 400. He was feeling dehydrated, so stopped early.

Tuesday3 sets of pushups and crunches to wake up!

At 6 pm, me and the scrawny boy Joseph met some yodeling smack-headed wannabees at the South Farm for an easy run. Joining us today were Arash the Taheri, Zach-a-roni, Wild Funky Will the Thrill, and newcomer Ravi the Magnificent Singh. We cruised thru 6 miles at nice and easy pace today. Somewhere around a 7 minute pace most of the way, but with last mile a little faster, maybe 6:30 for me and Joseph, and Zach ran it closer to 6:10. Ravi turned off before finishing to run home. He got in more like 7 or 8 miles, and Arash went for 5 miles today. Ravi and Zach both went to high school together in Huntsville, Alabama, where they also ran XC and track together. Now students at MSU, they are both still running together!

Zach Marsh and Ravinder Singh

Zach Marsh and Ravinder Singh

Thursday, got up early for a military press/ab workout, then breakfast. At 6 pm did an easy 45 minute run with Joseph, Brent, Ian, Will, Wild man Nick Pettit! Nick had already run a bunch today. I think he ended up with at least 19 or 20 miles. He runs a lot, but a little slower than we normally go, so we hung back and ran with him a while. He’s a funny guy. Over near the Research Park, we parted ways, then it was us five. Ian usually runs slower than us too, so he was hurting by about three miles or so. That, and that crazy Nicholas Cage wannabee skipped lunch! Dummy. Brent and I had been running with Ian and had let Joseph and Will get ahead of us, so we snuck up on them and ran with them until hitting the only nice hill near the Cotton District. After that, we picked it up and scooted ahead of Will finishing up at a steady pace of who knows what, but something reasonable. Good run for sure. Easy, leisurely pace today. Slight breeze, warm but not unbearable!

Saturday, got up early and drove to Clinton, MS so Joseph could run in the Mississippi College High School Challenge. This was a 5k XC meet held at Choctaw Trails. Race time for the high school boys was at 10 AM, and man, it was crazy hot and humid! Maybe the hottest race he has run! The race went well, and after about 400m, Joseph took the lead of the 179 runners and easily won with a 16:56. Not bad for a hot day on a hard course. He looked nice and easy the entire way. Second place was Nathan Tidwell from Pontotoc High, who was 46 seconds back at 17:42. Complete results for the boy’s race are at: http://ms.milesplit.com/meets/147794/results/255831  Good race. Next weekend, he will be running a XC meet in New Orleans.

Joseph at about 1.5 miles

Joseph at about 1.5 miles

Joseph at about 1.5 miles

Awards

Ended the day with an easy 30 minute run with Joseph. He needed a recovery jog from the race earlier, and I needed a recovery jog from mowing the lawn and stuff!

WEEKLY WORKOUT SUMMARY

Sunday, PM – 5.3 mile run, 6:23 mile pace

Monday, PM – 1 mile warmup, easy stretching, 6 X (2 X 200 + 1 X 400) + 1 X 200 fast, cool down jog.

Tuesday, AM – pushups and crunches, PM – easy 6 mile run

Wednesday, I did not do much today, gave an art talk late afternoon that messed up my run

Thursday, AM – upper body/abs, PM – 45 minute easy run.

Saturday, AM – Joseph-10 minute warmup jog, then 5k xc race at 16:56, then cool down jog; PM – Mowed the lawn late afternoon, pulled weeds, etc., then easy 30 minute run with Joseph

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biking, running, pushups,


Sunday, Started out the morning with a weight/pushup/pullup/ab workout with Joseph. Listened some Beck while exercising. Nothing crazy this morn: 4 sets of pullups (10-12 reps), 6 sets of pushups (50 reps each), 2 set of bench press (175 lbs, 10-12 reps), dumbbell curls and shoulder presses (40 lb dumbbells), dips (3 sets of 20 or so), bicep curls with curl bar, and several set of various crunch like deals.  Joseph’s workout was similar, but less weight on the weighted stuff, and he did not use the bench press.

After the workout, I took my bike to town and pedaled on the trails in the woods behind the Research Park near the MSU North Farm. I have biked on and off on these trails since before there were really trails there and before mountain bikes actually existed. Over the years, the trails have been maintained by various volunteers. In fact, back when I was younger, I used to make trails out there. Not much time for that these days, but I feel like I put my time in. Unfortunately, the woods where these trails are located has been consistently dwindling due to progress. The Research Park itself, which houses several great research buildings, has taken over parts of the trail, the Hwy bypass that was put in a few years back took out a lot, and more recently a wide powerline cut. So, now, the trails are but a remnant of the ones from the glorious past. What trails are left are strangely looped with no obvious direction. I found myself at some points riding back and forth in weird “Twilight Zone” like loops where I always returned to the same place.  I finally just left the trail to join up with others that were visible, but not connected to mine. But, at least there are still a few trails left, and this is pretty much it in Starkville. The next closest trails are the longer ones at Tombigbee National Forest about 30-40 minutes away. Much like two weeks ago at the national forest, I was the only one biking this morn.

bike in the back of my Tahoe

bike in the back of my Tahoe

After riding the trails for a while, I rode around the gravel roads that surround the MSU agricultural research fields. Various experiments are conducted out here by member of ag departments on the campus, and many of those researchers work in my dept. They do a wonderful job maintaining these fields, and as viewed from the hill top, the scene is beautiful.

MSU North Farm

MSU North Farm

Later that day, we met Arash, Zach Marsh, Brent Wallace, and Will Kallfelz for a run at 6 PM. Audrey Sheridan also brought her awesome dog Bina and walked/ran the South Farm. The rest of us headed toward town. That crazy red-haired and wildly bearded Zach just got back in town and seemed ready to run.

willZachArashWeb

We all started out pretty slow, first mile was around 7:20, then gradually picked it up. Arash turned off early at about 2.5 miles as he was doing a 5 mile route, then at about 3 miles, Brent and Will took a short cut for about a 5.5 mile loop. Joseph, Zach, and I picked it up from there and did a 6 mile (at least) route finishing a few seconds over 40 minutes. Our last three miles were at 6:20 or better pace. The last mile and half was probably closer to six!  We finished up just behind the other jokers as the sun was starting to set. Today was crazy with all the MSU students back in town! Several cars full of college girls yelled at us, and Zach responded by blowing them kisses.

sunset

sunset

Brent

Monday, Joseph and I met Brent and Ian Prester, who just got back in town, for a nice workout on the gravel roads of the MSU South Farm. We started at just after 6 pm with about a mile warmup jog, loosened up a bit, then got ready to start. As we were about to start, some random MSU student named John Mooney who was running on the farm roads stopped by to chat and ask about running routes. Turns out he is a triathlete and he had some mutual acquaintances. When we told John that we were about to do hill repeats, he got so excited that he joined us for a while. The routine was pretty simple, run pretty fast uphill on a not too steep, but steep enough gravel road for 60 seconds, then jog back down. Six of these, then 8 X 30 seconds up the hill. Of course that skinny mug Joseph smacked us all, but I was able to maintain the second position throughout! John did 5 X 60s with us, then he needed to get out of there. When the rest of us got done, we jogged back, stretched a bit, then took off.

Tuesday, 7 mile run at 6 M with Arash, Will, and Joseph. Leaving from our normal meeting place near the south farm entrance, we ran thru campus and town to Greenoaks neighborhood then swung back around down Gillispie St., the Cotton District and back. Pretty nice out at 6 PM today. First part of run was nice and easy, picked it up some later. Nothing crazy, last couple of miles were decent.

Wednesday, AM- started out with 4 sets of pushups and crunches to wake up! Stayed up too late the night before. PM- Joseph and I met Arash, Ian, and Brent for a tempo run in Longmeadow neighborhood at 5 pm. After doing a 1.25 mile warmup, we loosened up a bit, then got started. Pretty warm today, and yes, that made it harder! Depending on our goals, we all did different distances and paces. I did a 24 minute tempo at pretty close to 6 minute mile pace, Joseph got in 30 minutes and was going slightly faster than me, Brent looked good as he did about 2.5 miles (4k) at a pace just slower than me, Ian also did the 4 k route, and Arash looked pretty good for about 10 minutes until he started feeling the effects of a very late lunch! Don’t do that Arash! Pretty hard today!

Thursday, Easy run at 5 pm with Joseph, Ian, and Brent. When I say easy, I mean it was hot and I sucked! I think the tempo run from the day before must have sapped me a little. We weren’t going very fast, but it was harder than usual. At least the last couple miles were better, or at least faster. It was a crazy run too, as several cars seemed determined to run stop signs before we could cross the crosswalks! Punks. When we got back, we saw Will’s car. We must have just missed him when starting.

Friday, No run today, but I got in a upper body/ab workout at about 7 pm. Nothing crazy, but not bad.

Saturday, We ran with the Boardtown Club this morn for a 13 mile run. I took the first miles pretty slow today, but picked up the second half and ran a decent pace. I ran with Will for the first 7 miles or so, and he looked pretty good. Joseph, Jeremy, and  Micah were mostly in front, with Micah falling back a bit in the middle. Jeremy said he and Joseph ran the middle 7 miles at a 6 minute mile pace. Pretty good, as there was lots of gravel today. I finished up right around 90 minutes. Not bad. Juan and Jorge Villarreal also made for the run this morn, but did shorter routes, 9-10 miles I believe. They ran the first 3 or 4 with us before heading off in a different direction. Brent brought his new roommate Max from Germany out this morn, and they did about 6 miles. Max said it was his longest run ever! Way to go wild man!

WEEKLY WORKOUT SUMMARY

Sunday: AM-weights/pullups/pushups/abs, mountain bike on trails (1 hour); PM– 6 mile run, easy pace (40:09)

Monday: PM – 1 mile warmup jog, 6 X 60 second hills on gravel with recovery jogs back down, 8 X 30 second hills with jogs back down, 1 mile cool down jog, leg swings, hamstring stretches, and quad stretches (stretches were not long and not too hard.)

Tuesday: PM – 7 mile run, under 6:45 mile pace

Wednesday: AM- pushup, abs; PM – 4 mile tempo, 6 minute pace; Joseph did 5 mile tempo, a little faster.

Thursday: PM – 5.3 mile easy run (38 minutes)

Friday: PM – upper body and ab workout

Saturday: AM – 13 mile run, 90 minutes; Joseph also did 13 miles, faster.

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15 mile run, yeah, or something like that


Sunday, easy run with the jokers thru town and then added some after on the South Farm. Had crazy Lucas Muniz back in town. Kamau Bostic and Brent Wallace also joined Joseph and I. Not a bad run today. I think I got in about 7 miles, Lucas was up for 12, and everyone else did 5.3 or so.

Monday, got up early and drove down to Vicksburg, MS with Brent to collect ants on his dad’s awesome 350 acre hardwood forest. The property is mostly covered with a variety of hardwoods, with scattered pines on sloped terrain. I was hoping to find wonderful ants of course! The area was very dry however, so I was worried that the dusty conditions might make the collecting less than ideal. As it turned out, I noted mostly common species foraging. I collected several gallons of leaf litter/soil samples to take back and process for ants just in case. Just glancing at one sample, I found several really cool species such as Discothyrea testacea! So, maybe the trip will prove to have been productive after all. Either way, it was interesting to see Brent’s dad again and to explore his property.

me looking at ants on a tree

me looking at ants on a tree

So, no run today, but lots of walking up and down ravines and hills. Joseph said he got in a good fast paced 30 minute tempo in Monday afternoon.

Tuesday, Finished up my collecting in Vicksburg, then we headed back to Starkville. We got into town late afternoon, so had enough time to run later at 6 pm. This evening it was just Brent, Joseph, and I as we did some semi random route thru campus and the cotton district. Another pretty easy run, but harder than it should have been because my legs were somewhat tired from hiking those Vicksburg hills!

Wednesday, Joseph and I went over to the research park at 5 pm for some mile repeats. The idea was to do between 4 and 7 at tempo pace with 2 minutes rests. After doing some easy warmup running, we got going. I ended up doing 6 X 1 miles and averaged about 6:07 for them with the best being 6:01 and the slowest being 6:13 or so. Joseph only did 5, and although he was obviously ahead of me, he did not really have a great day.

Thursday, I met Joseph, Brent, Will, and Meggan Franks for an easy 5.3 recovery run at 6 pm. Very casual run with everyone chatting the entire way. Richard McCrory also ran, but he went off on his own.

Saturday, Joseph and I ran with the Boardtown group again. Lots of our buds were there, even wild man Nick Pettit joined us today!  Kamau came, but rode my mountain bike because  he jammed his toe doing some crazy adventure or another. Lots of Starkville High XC kids were there this morn too, but mostly they just did a short run of maybe 8.8 miles or less depending on who it was. Three of the boys, Christian Kingery, Alex Ross, and Armon Borazjani ran the first 3.5 miles to the water stop with Brent and I and looked pretty good. After that, I believe they finished up with Brent on the 8.8 mile route. Alex is a senior at SHS this year, and with Joseph not running for the school team this fall, he will be their fastest boy on the team. He had a great track season last spring running the 3200m event in the low 10’s, so he could have a great year. And Christian will be their 2nd best after him. Good to see them out here running with the quality runners that frequent the Boardtown club. I introduced them to Justin Tyner, and they were properly amazed to learn that he ran a 13:37 5k 3 or 4 years ago and an 8:32 3000m steeplechase. He was actually 3rd in the nationals in the 5k! When you have the likes of Justin, Houston Franks (MSU XC coach), and other crazy awesome runners, running with Boardtown is an opportunity that should not be missed.

After that first water stop,  I picked up the pace, as did the other crazy people who were doing the long route! Today’s route was 15.2 miles. We had not been this far since last summer, so we started out pretty slow as did all of the veteran runners such as Houston Franks, Meggan Franks, Micah White, and Justin Tyner. Joseph lead the way on the first couple of sections even so, and looked good again this weekend. He and Coach Franks killed the third leg, and all of those jokers had a good run I would say. They added a small loop near the end to get in an even 16 miles. I don’t know how fast Joseph was, because he does not seem to know how to use a watch. But, being able to even run with Houston and Justin means he did pretty well. For my part, I was right at 7 minutes per mile, which was maybe too slow, as it seemed way too easy today. At least I did not have any cramps in my hamstrings today! After leaving the White’s I still had plenty of energy and did yard work until 1:30 pm! May go mountain biking in the morn.

WEEKLY WORKOUT SUMMARY

SUNDAY: PM – 7 mile run easy (6:50 mile pace)
MONDAY: AM-PM – Hiked sloped hardwood forest (Joseph did 30 minute tempo)
TUESDAY: AM- 5 Sets of pushup, then more hiking while collecting ants; PM- 40 minute easy run.
WEDNESDAY: PM- 6 X 1 Mile tempo paced workout (average 6:07 per mile, Joseph was faster)
THURSDAY: AM- Pushups/pullups/abs; PM-5.3 mile easy run
FRIDAY: REST DAY
SATURDAY: AM-
15.2 mile run (7:02 minute pace, Joseph ran 16 miles, faster pace); 4 hours of yardwork!

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catching ants in Alabama


Started Sunday morn with a mountain bike ride on the trails at Tombigbee National Forest. Pretty warm, and I could tell that I had not ridden in a while. These hilly trails are tough enough. Managed to get in a couple hours, more or less. Nobody else was riding this morning, and apparently no one had been there before me based on the 5 million spider webs that I rode thru! By the time I finished, I was a sweaty, spiderweb covered dude!

biking at Tombigbee NF

biking at Tombigbee NF

Later that day, Joseph and I met Jorge, Juan, Brent, Arash, Jessica Comer, and Audrey Sheridan for a run through Starkville. Jessica had not joined us in a while, so it was great to have her back out there!  Audrey had worked out earlier, so she only did a short bit with us before then walking thru the MSU campus. As we were getting started, crazy Katie Huston, who was out running, joined us for a while. Both her and Jessica are members of the MSU XC and track teams! I ran with Brent and the girls for the first couple of miles, then picked it up to try to catch those faster mugs. I finally got Arash as we got back to the campus, but the other three finished just ahead. Audrey finished her walk up just as I came in. Then Jessica and Brent come in pretty soon thereafter. Man! It was hot. But, I felt pretty good with the last 3.5 miles were decent.

Got up Monday morn and did some pullups, pushups, curls, and ab stuff. Woke me up! Yep. No run today. In fact, I am going to take a few days off from running before hitting it harder this fall.

I headed down to south Alabama early Tuesday morning to collect ants with a crazy joker ant collector dude known as Doug Booher.

Doug with a rat snake

Doug with a rat snake

I met Doug at Splinter Hill Bog in Baldwin County where we stayed in a nice house that had been donated! We collected at this site on Tuesday and later at Historic Blakeley Park on Wednesday and Thursday. Of course, our primary aim was to collect ants! The habitats at Splinter Hill included some beautiful pitcher plants bogs, longleaf pine savanna, and some low swampy areas.

Pitcher Plants at Splinter Hill Bog

Pitcher Plants at Splinter Hill Bog

Blakeley Park is an historic area that was once a thriving town back in the early 1800s! The 2000 acre plus site includes a civil war battlefield, a restored courthouse (said to be the first courthouse in the county), and other historic areas. However, the park also has some beautiful old growth trees and nice bottomland hardwood forests, which is what piqued our curiosity. Some of the old live oaks must have been 300 years old at least!

BIg tree at Blakeley Park

BIg tree at Blakeley Park

The collecting was decent, got quite a few species of ants nesting and took back 20 gallons of soil/litter samples to extract ants out later. Lots of exotic ant species dominated both sites. The bigheaded ant Pheidole obscurithorax,  the red imported fire ant Solenopsis invicta, and the dark rover ant Brachymyrmex patatagonicus were super common near the house at Splinter Hill. The first ant I collected at Blakeley Park was Hypoponera punctatissima, an introduced species not previously reported from Alabama. Of course, fire ants were everywhere, as was the crazy cool jumping and stinging alien species Odontomachus hamaetodus! Foragers and colonies of this species were seen in great abundance.

Odontomachus haematodus feeding at peanut butter bait

Odontomachus haematodus feeding at peanut butter bait

Apparently, the eminent myrmecologist E.O. Wilson is loosely associated with the Blakeley site and has collected there on occasion. They even have a boardwalk named after him. It was very cool to collect ants along the Wilson boardwalk! The collecting was pretty good during my day trip, but it was not easy! Super hot, super humid, and with numerous mosquitoes, deer flies, and black flies for added discomfort! Whew! I was drenched in sweat. Anyway, wrapped up the journey and got back to MSU Thursday evening.

the E.O. Wilson boardwalk

the E.O. Wilson boardwalk

Did not run again until Saturday morn, when Joseph and I joined the Boardtown Running club. Got in just over 10 miles at a just under 7 minute per mile pace. It was not easy this morning after my week of being out in the heat. Fortunately, Kamau Bostic wanted a running partner and ran the entire route with me! Thanks Kamau. Joseph mostly ran with a couple of Air Force dudes Jeremy and Justin, and at times Houston Franks.  Houston ran off and on with his speedy wife Meggan who was doing a 20 mile run! Ah, I think my 20+ mile run days are over. I just don’t seem to have the desire to do long runs anymore.  Anyway, all of those jokers were in front of me today. They were ahead of us by a bunch at every water stop, and finished up the run well ahead also. Joseph said that Jeremy and Justin really picked it up the last little bit, finishing up just in front of him. I don’t for sure the pace, the route was a bit over ten miles, but they were all  definitely moving nicely. Joseph had 1 hour and 10 seconds on his watch for the route. He said he was super tired today, so that was pretty danged good considering!

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ladder workouts can be fun, right?


Sunday evening, Joseph and I joined Brent and Will for a 5.3 mile run thru town at 7 pm. Easy pace tonight following our decent 10 mile morning run. Pretty evening, not too hot. At some point, as Will and I pretty much talked the entire route, Brent and Joseph got a head of us. I kicked in the last half mile with a loose stride type run and caught them at the end. Finished up at 37:40 for 7:08 pace.

Monday evening, me and the scrawny kid joker joined Arash and Jorge for a workout at the Sportsplex soccer fields. After warming up, we measured an 800m course around the perimeter of some of the fields. After warming up, we started the workout, which consisted of 4 X 200m (with 200m jog s after each), 2 X 400 (with 400m jogs), 1 X 800m (800m jog), 2 X 400m (400m jogs), and 4 X 200m (with 200m jogs). I was shooting for around 40 on the 200s, 1:20ish on the 400s, and 2:40 on the 800. Worked out pretty close. My 200s were mostly 38, one was 40, and the last one was 37. My 400s were 1:19-1:22, and my 800 was 2:42. Arash pretty much stayed a couple steps in front of me. Jorge and Joseph were hitting 35-36 for 200, except the last one, which was about 32. 400s were 1:12-1:14ish, and 2:29 for the 800. Pretty good considering we sometimes were eluding random soccer folks! Great workout for sure. Cooled down a bit and headed out.

Tuesday, we had a nice group for our jaunt thru town with me, Joseph, Brent, Juan, Will, Matt Taylor, E. J. Hibbler, and Robert Morgan. Just prior to the run, it rained and thundered like crazy! We had thought about running on the farm, but with all the rain, we opted for a 5.3  route thru town [pdf of the route].  Joseph, Brent, Will, Juan, and EJ headed out at a pretty quick pace, and Robert, Matt, and I hung back a bit and talked about running, music, and life as we know it in the universe. At about the 2 mile mark, I was 14:29. Then, I picked it up and tried to catch those other mugs! Snagged EJ, then later Will and Brent. Joseph and Juan had put some space between themselves, and everyone else, but I with some tenacity, I basically caught them, or just about, at the end. Actually, I got ahead of Juan just before the last mile, but only because he made a pitstop, and he pretty much caught me at the end before he added a bit more to get in 5.5. miles. Good run, even with the slower first 2 miles, I ended up at 34:50 for a 6.34 average pace.  But, even better, the last 3.3 miles were at a 6:10 pace! Cool. Brent finished up pretty soon thereafter, and Will was about 1:30 behind, with EJ sliding him next. Matt and Robert had a good run at about a 7:49 pace. Robert also ran a mile or so before our run, then ran back home the same distance.

Wednesday at 6:30 pm, I met Joseph and Matt at Meadowview Baptist Church for a run thru the neighborhood  there. The plan today was to do 2 X 4k tempo runs with 3 minutes rest between.  Matt jogged a couple miles to get there, so he used our warmup run around the loop as the first loop of the two loop 4k route. Matt was shooting for something  around 7-7:10 pace per mile, I was looking to be around 6 minute pace, and Joseph somewhere in the 5:30s perhaps. We forgot to take into account the humidity I guess, ’cause it was hard! Anyway, it went ok. Matt’s first 4k was just over 7 minute pace I think, and he said the second one was 6:50. Awesome. Mine first one was at a 5:54 pace. Pretty happy with that. But, I only did one lap of the second 4k. Was way too tired. Not enough sleep this week or water I guess. The 2k part was right at a 6 minute pace. Rested a bit, then ran the opposite way to run in with Joseph. His first 4k was at a 5:49 pace, but his 2nd one was only a 5: 53 pace, neither of which were outstanding. He seemed completely worn out today. Said he had not slept well.  Matt jogged home, and we jogged, walked around a bit, then headed out.

Did not run on Thursday because I had the opening for my art show at the Rosenzweig Arts Center in Columbus, MS. The show went really well, with lots of folks attending, even several of the running crew! Read more about it at: http://joemacgown.blogspot.com/2013/08/opening-reception-for-my-show-at-rac.html

Also took Friday off. Man, long week getting ready for the show and working! Stayed up late, drank way too much Monster and not enough water. Feeling it! Have not really eaten right all week! Even so, got up early Saturday morn, barely, and ran with the Boardtown group. Joseph spent the night with friends, so did not join me. A bunch of Starkville Striders were there though with Will, Jorge, Juan, Brent, Kamau, Damian, and others. Lots of fast folks there today for a 12.4 mile route. Man, was it humid!!!!!  Yep. I felt pretty good early, but by about mile 8, I started feeling my left hamstring cramping! Not good. Changed my running posture a little and slowed down hoping to not lock up before finishing. That helped. Eventually, I could feel both legs cramping. Almost made it to the finish, running in with Jeremy and Justin, two fast Air Force jokers, but both legs locked up with about 100 meters to go! Had to stop and stretch for a bit. Walked a little. Jorge was coming in, so he walked with me for a minute, then I felt loose enough to jog in. Whew! Man! Managed  a 6:50 pace for the run, not great. Surprised I got that in with the cramped hams!

Spent the day getting in lots of water and even ate good today!! Plan on doing some mountain biking in the morn, then maybe getting in an upper body workout later, and, of course, our 7 pm run beginning at the South Farm.

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