Master runner

Solo run on Draper dirt roads...spotted another geo-cache...that makes 3..

easy recovery run..shirtless in Feb. who would ever guess.

Pf- o&b

took riley to ewp for practice and jogged a lap with sophie, ean and alex...little too hot for sophie. 

walked her back to the car for a drink..

Easy pf with john am - 6

Had a nice crew meet at Louie's with a few new runners...Quang T that we met on the  river a few weeks back (whom i might add looks like he has a lot of potential to really get fast in a hurry) made it out and we had Olympic trials qualifier in the 800m and 1500m for American womens trials met up with us Ashley Miller who recently moved to town to finish up some school. 

We jogged down to the Bluff with Alex, Ean and J - Hat and did a few warmup stretches and started our repeats. I hit most of mine around 5:25 but fell off on a couple to 5:28, 5:33 ish but was pretty happy with the work out. I ended up doing 3 sets where everyone else did 2. 

Byron met us late and got in a few miles with us. He and I took off the same time on my last repeat. 

taking a day off.. busy at work and something in the air bothering my nose...rest up for my tempo tomorrow. Yee Yee

Easy on dread - 6 pf miles

Had a nice little crew meet up at Louie's for a quick tempo around the lake...Ian rode up with me and we met Eric, Alex, Ashley, and Jason did a short warmup down to the ports and back and took off. 

My main goal was to keep it around marathon pace the whole way..maybe small progression. 

Got out in high 5:50's and then took it down a bit. Ian fell off a bit  and Eric went 4 out with me and surged his last .5  i glanced back and noticed Ashley getting by Ian and she was pulling me back in.. i think she is going to kill a lot of women OK records... she came through 6 miles just under 36 min and made it look easy.. 

Look for her to win the womens easily at frigid 5 and probably the overall race.

J Hat killed another run as he and i had the same goals just to hit mp pace. 

Eric looked strong through 4miles of tempo all under 6....

Pf 5 on the treadmill

2 more miles with Sophie..EWP

met up with the Norman crew and ran out of Gus's house on a series of loops. The plan was to do a depletion run only taking in water and going without breakfast and what not.

I did good up to the point where Kels pulled out a box of Valentine cupcakes at mile 16 and offered them up as a sacrifice to Scotty and I.. dazed and confused i gladly took one and proceeded to eat it. Then Scotty remembered for me that it was a depletion run. Oh well. 

The run was really hilly and the last 4 miles were really really hilly. Or maybe i was just getting a bit tired. Anyhow it was a great run with a good group of folks out getting it done.

Ran with Scotty the whole way. Ian and Andrew Call ran the first loop with us.. Danny and Bruce were out too. Bruce coming back from fight with the flu...