a ninja's future

Rocky II is down.

Well it is official the Rocky Balblowout has started, we watched Rocky I once my Brother and friend came over. I do have to admit my training for this marathon has been weak. I fell asleep before everyone else. Yes it was a sleep over. So we had to watch Rocky I again in the morning for my sake. Sorry to all of you that have been training by staying up late. 

2 mile warm up
800m in 2:20
400m rest jog walk recovery
800m in 2:21
400m rest jog walk recovery
800m in 2:22
400m rest jog walk recovery
800m in 2:20
2 x 150m kicks
1 mile cool down

This was a cold and windy day. I didn't run well at all and I did all the 800s by myself. I will need to step it up if I plan on running a good time indoors.

Over the weekend I got a stationary bike from our friends M & KT. So I used it last night for about an hour. I'm excited about it because now Sunday nights I can bike and stay home with my wife. I'm hoping to bike for about twice my long run (either 2 hours or 20 miles). I'm still building up to that distance, Ill let you know how it goes.

11miles, north of edmond in 1:06:16

even though my ankles aren't 100% i am still planning on racing. last Saturday I went to Manhattan KS to race a 3000m on an indoor track. I did much better than I expected to, running a 8:52. This is a great opener for me. I hope to improve on it later in the indoor season but I will be focusing mainly on the mile. Yesterday I ran to the Bethany HS track did:
29sec - 200m
100m walk recovery
44sec - 300m
200m walk recovery
29sec - 200m
100m walk recovery
44sec - 300m
200m walk recovery
27sec - 200m
to 60 sec build ups on the way home
total running time 55min
total mileage 8 miles

Well, I sprained my other foot playing soccer. I'm going to stop now at least for 6 months, while I am racing.