Master runner

We had a nice crew meet up at the Draper Mt. bike trails and did 7 miles of trails and Jimbo, Danny and I took out for a few more road miles. Nice and cool out. I scared my friend Alex pretty good a couple of times on the trail. 

Ran with Connor, Jason, Jimbo, and Scott out at Hefner. Didn't have a run plan in store but ended up doing a somewhat progression run with the last mile or so 5:30's-5:24. 

We drove down to the donut palace afterwards and killed some donuts. 

We had a huge running crew this morning for a long run. Weather was down right perfect. All the company and visiting made this run go by really fast. We split up pretty good with about 6 to go. Jason H put us out some water and from there I picked up the pace from 6:11- 5:28. Felt really good the whole run. 

We all met up for some starbucks afterwards. 

Run Crew attendance - Andrew, Connor, Roger, Jason, Jimbo, Danny, Bruce, Blake, Ean, Eric, and Myself. Hopefully I didn't leave out anyone. 

Met up with Connor and Scott at lake Hefner for an easy loop around the lake..Super duper cold out, wind was a blown cold.

Did a couple of loops on the river walk downtown to the devon boathouse. Picked up ean on lap 2  and shuffled around till jason and eric got down there then we all ran down to eagle lake and back. Was pretty well empty when i got back. No water and i was starving for something to eat.

cold and windy but had good company.

AM - 6 easy on the dread PF @ 7:30pace

PM - Met Roger, Ian, Blake and Jason for a perfect tempo weather run..put down some easy miles first and old man stretches then headed up about a mile and a half up on the dam chewing some army gum. Roger and Blake took off first then Ean, Jason was getting in a last minute wiz and I took off last. After about the .5 mile I knew it was going to be a really good run based on how I was feeling and with a slight wind to our back. I got by every body by 2 miles and took the playground point to add a little extra seeing how I was doing 6 and everyone else was going a little less. 

Blake bailed on us and just went back to his truck..( he did a really hard effort yesterday) and I started catching up to Jason and Ian on the S& S point.. at this point I wasn't sure where Roger had gone. 

Jason looked as strong as I'd ever seen him run. Really proud of the jumps he's making..

Ian and Roger looked extreemly strong too. The first mile I felt like I didn't make any ground on them. 

I was very pleased with my pace and think I can run even harder in a race. Hoping to take this pace with me to Houston in a couple of weeks. 

Am - pf 8 on dread mill

PM- met Ean out at Draper at 2:15 and knocked out 12 more on the draper dirt roads.

We spotted an armadillo about mile 3 and I showed Ean my armadillo catching skills. He never saw anyone catch one until today...Yee Yee 1356

Army Gum Son

Went out for a solo Draper dirt road run today after work...man I saw a lot of really neat things today on my run...

On the way out I saw a rafter of turkey under a tree at the horse stables.

On the way back I had the bing mobil go by me on the dirt roads and couldn't resist waving to the camera. He was heading down to a dead end and when he came back he pulled up next to me and gave  me a post card with the site of what he was doing..can't wait to see if I actually make it on there. 

Then I was adding on a couple of extra and got down close to the lake and looked up as I was running under a tree and was about 50 ft from a bald eagle... also saw a coyote, armadillo, squirrel, beaver out swimming in the lake and a bunch of cardinals flying around everywhere. I made it back to the car and drove down where the eagle was and snapped a few shots of him.. As I approached him he took off.

Easy miles after work with Roger, Jimbo & Jason out at Lake Hefner. Roger and I did a fast finish. I ended up doin 4 at a faster pace. Sun went down and it got cold out in a hurry. 

I waited around for Jason as he had gone out for a few more when Roger and I did our FF.

Was nice to have some buddies to run with later in the day. We all worked today except Roger. 

Ready to get down in Houston.

3 slow ones with Alex V. at EWP

Pf 8 with some 200/200 pickups on treadmill

Pf - 8 on the mill with tunes

Made my way out to Draper and did 6 out easy and on the way back did 11x 1min on/off

finished up with 2 easy.

nice out 

will probably just stick to singles this week with race coming up Sunday..

Absolute perfect weather for a pf out and back. Feel really good and rested. No major aches or pains. 

Had a bobcat jumpout in front of me on the trail. Probably could have out run him but figure i better save it all for Sunday @ houston 1/2.

Mas and i are packin tonight and heading down Houston way bright and early.

I think my sister is more excited than I am. Gonna be a great weekend!!!yee yee

Did a little jog around dayton after my drive..super nice out

Jog around my sisters hood. Put in 8  10 sec strides. Breakfast then off to expo

Woke up with my internal clock at about 3:30 and decided to get up at 4 and get my boy Mason up. He and the rest of the crew were rounded up and out the door before 5. We stopped in a local donut shop and i op-ed with a blueberry muffin as my pre race breakfast. 

We drove for about 40 miles to get to Roger and Courts Hotel. (right at the finish line and expo) Roger and Court were waiting on us in the lobby. Shanna had made us signs the night before.  Took my 5 hr here. 1 hr before gun. We left the cheering sqad and made our way to the bag check and on to the start line....shuffled where we could.  

Got in the first port i could find closest to the start, man it was a good 30 min wait.... I came out and was stuck way back in a crowd of people... I made my way up to the start maybe 3 rows back and with seconds to spare the gun goes off. 

I pitched my hat to some folks cheering and decided to keep the armwarmers and gloves on. I went out at 5:30 and wanted to pick it up on the back end...

I didn't ever feel bad during the race but I never felt my best either.. i found myself stuck in a pace and was really surprised I pr'ed the way i felt. The course and the weather were right at perfect. 

I did have the lead marathon women truck cut me off several times and wasn't able to hit my tangents. 

About mile 6-7 the women pack pulled up with me and I ran with them until they cut off at mile 8. ( ended up getting a little camera time) 

At mile 11 or so we had a small hill and I caught a few guys and started catching some of the slower championship women. I had a dude go by me pretty hard and fast and I didn't hang on to him. Later finding out that if I had beat him I would have had $1000 buck to bring home. 

Saw my race crew just before the finish and gave them a YEE YEE as I ran by.

Overall I had a great race and am not complaining expecially with a PB to start my first race of the yr off . 

Roger Court and I met up after and ate some breakfast and got a bunch of freebies... on the way back to the hotel we met up with the top American Women finisher. Kellyn Taylor and I took a pic with her.

Did some serious relaxing in the park by the finish line..absolute beautiful day

met Connor, Ian & Jason for a quick loop at hefner. took Sophie for the last .78

felt good to move the legs after driving all day

Pf o&b felt pretry good prob aver 6:30z

ran with Alex ...easy at ewp - pm

did a little jog around the river and downtown with Alex. easy

didn't get a chance to get out early

got out to hefner a little after 4 and warmed up a mile or so with some old man stretches, Roger, Jason and Jimbo in company...We jogged back to the car and picked up Byron. 

W/O today was to do a MP 10 mile tempo. 

Got out just under 6 min and kept it right around there through 5 miles just to see how I would feel after Sunday.. All was well and I pick it up on the back end. AP was 5:50

I wanted to keep it under a hr. ( 58:17) comfortably.

did a few extra loops on the way around and snuck up on Jason and Roger with a little shorts tug and gave the a few extra heart beats. 

Pf o&b..easy!!weather money out

Met Ean at EWP for some easy miles while swoop was at tennis practice.

had a really big bunch of folks meet on the river for a run...Man it was like a race...so many people...

We had Jimbo, Eric, Jason x 2, Roger, Ean, Bruce, Andrew and Connor in our core group. 

It was really cold starting but we got a mile into our run and it felt  really good. 

Several of us did 20. Ean was going for another 26.2. I ended up getting in 22 total. 

met Connor out at Draper for a dirt road 13 miler... man was it windy..at one point it almost stopped us in our tracks...

wasn't planning on running as hard as what i did. got carried away trying to get in 6 miles while waiting on swoop to get out of tennis practice. 

got home and took sophie for a stroll around the hood

Pickup ean at EWP and I drove us up to hefner where we met j-hat for some mile repeats at the bluff. 

daisy dukes and shirtless. might near 80 deg out super nice for Jan. 

felt really good and in control. I thought I really messed up by going out so hard on the first one. 5:01  but brought it back to 5:16 on the next one (felt really easy) the others were at 5:11, 5:14, 5:13.. 

Pf o&b nice and warm out!

jimbo found some desire... Saw him on my way back

pm run - ewp stayed on the grass and mostly easy! Hot/windy... Dehydrated 

Ean picked me up and we rode up to hefner where we met Roger and Byron for a 10 mile tempo.

Plan was to start out a little slower and pick it up on the later part. 

I felt kinda dead legged through 4 miles then started coming alive. About mile 5 or so i got in a good groove and picked it up some. I was pretty surprised to see Ian so close to me at the loop just north of the police station. He was really picking them up and putting them down on the front end of the run. 

That boy is getting fit. He will probably more than likely PR on his next marathon!!

Met connor on the river for an easy 8

Met up with Danny P after work for a wet 20 miler. We decided to do a 5 mile loop of  hilly gravel roads. Danny dropped some water out and oddly enough i ran the whole run with out water. As a matter of fact I stopped a record 5 times to relieve myself thanks to all the butler black i drank at work. ( the last time was thankful for someone dropping a mc donalds bag out...I redecorated it all the time thinking I'm love'n it.)

Did a somewhat pick up for the last 3-4 miles and slowed down a bit the last mile to cover the max time on feet to match the min time I wanted to be on them in a marathon. 

All in all it was a pleasant run with light rain. I spotted 2...yes 2 geo-caches within a 1/2 of mile from each other.