Master runner

Nice and easy Draper run with a good group of runners...All dirt roads..

Made the stupid decision to eat mexican food out with my mom hr or so before the run. Lesson learned.

Beautiful day and good company.

 connect.garmin.com/activity/273073700

PF 9 @ 7:07 pace- solo base run did 8X10 sec pickups on the way back on a out and back

1 mile Dog Jog with Sophie. 

Solo Speed workout in the Snow.

Went to Stars and Stripes park at lake Hefner after work. Didn't know what to expect with all the snow today, lucky for me I had a clear running trail, just a few wet spots but nothing i couldn't handle.

Started off with a 3.75 warmup with stretches. Workout was 6 X 1 Mile repeats 1/2 marathon pace (5:35, 5:31,5:35,5:35,5:36 and 5:38) with a 1/4 mile recovery. I felt really strong and comfortable each one...I was really ready to get out of cold wet snow and was glad i did them afterwards...1.25 cool down.

Did warm up and cool down in Lunar Glide 3's and w/o in my Lunar racer 2's. 

A.M.

PF(Paid For) - 9 out and back 4.5 Solo

7:40 pace

will probably pick up a few more with Dasher practice today.

legs felt good coming back...did 6X10sec pickups

P.M.

3 miles with the Dashers...Volunteer running coach 

Solo tempo Lake Draper loop.

Did 3 miles of hills for warm-up easy  and did form drills x 2..connet.garmin.com/activity/273339109

Really didn't feel like even running but knew i'd feel better after i did, so i took a couple of deep breaths and off i went. 8 miles 46:54 solo...blew up when i hit the head wind not to mention it was really hot and started feeling a cramp come about mile 7.

connect.garmin.com/activity/273339103

After workout on cool down my buddy Danny was driving by and gave me a bottle of water which felt like a life save. connect.garmin.com/activity/273339093

PF - Recovery run 7:19 pace..really debated about wearin my long compression pants but sided to just go with shorts..

Man oh man the air was crisp, clean and cold but exactly how I like it.( minus the north wind)

Did an out and back here on base with 8 X 15 sec pickups.

really lookin forward to my next race (Little Rock 1/2) all this marathon training is gonna pay off i'm hoping.

PF Workout 

HILLY HILLY HILLY

Met Connor at the Mt. Bike trails and ran a loop around Lake Draper (the most prestigious place to run in OK) I think today was the prettiest day of the year for running.

We got a late start but it was all good. Connor said he wanted to take the first miles a little easy and due to the good 3 miles of hills we did. I dropped some waters at mile 9 and Connor had to take a port stop at about mile 6-7.... after our water break at 9 we proceeded and i was feelin pretty good and wanted to pick it up a bit and about mile 11 i took off. Connor wasn't feeling to well and decided to only do 14. When I made the turn to do a hilly 6 out and back I had nature make a strong call so I made a quick pit stop and made good use of my .50 gloves. 6 mile out and back was a strength builder..quite certain that them hills are gonna pay off.

Got back to the car and Connor had left me a nanner...Tanks Connor

Long Run.  connect.garmin.com/activity/274015526