Master runner

just added up all my totals from Jan - Feb 2 so i could get an accurate annual total.

Jake, Connor and I Lake Draper recovery run....all dirt. 7:10 pace average hot long run.

8 miles at work 7:48 pace. Solo out and back PF

 Week 11 Boston training

Track workout at Rankin Track with Connor, Andres, David and Jake ran 4 cool down miles with me.

Did 8 x 800 @ 2:36-2:30 with 1/2 mile recovery... goal was 2:36  

Felt great breathing was spot on and I felt about 1/2 my age. Weather was near perfect 1-2 mph wind sunny...shirtless Feb workout on the track.

12 miles total 

Easy out and back recovery run. 8 total 

Ran at work. Paid For (PF)

Thankful to be running healthy. 

Met Jake on Base and had a nice tempo. 8 miles were supposed to be at Boston Marathon pace 5:55...Jake pushed me into a quicker pace but felt good and comfortable I had a time of 46:16 for the 8  5:47 mile pace. Jakes watch had us at sub 46..gotta go with the old man watch.

Weather today was hot 60-65 guessing no wind super humid felt like stormy day in OK.

We saw several folks out and about running including Big Jim who is quickly becoming Slim Jim.

Met Connor on a nearly perfect running day. He had already ran 6, I did 10.56 and Connor dropped off at 6.

Ran on Earlywine 1.5 loop hardly any wind alot of folks out enjoying the nice weather. Felt pretty good most of the run..something about earlywine track bothers my shins when i first start out but usually goes away by first mile or so.

Connor and I were both sporting out new Air Icarus - so for so good. not a bad pair of kicks for 30 bucks.

Looking forward to hitting my long-run in the morning on the OKCMM course..so far Jake, Connor and I are going. We'll be celebrating Jakes new mileage PR.

Windy run

Met with the running crew(Jake, Connor, Ian, and I) at 8am with some generic 5hr energy in hand. Swigged it down and head down the OKC marathon Course.  Took about a mile in to start feeling like a runner, it was about 39 deg out if I had to guess. 

The Plan was to run 18 with the last 4-5 miles at Marathon pace or better and the other miles were to be moderate to hard.

 All was going pretty well about the first 10 miles...then we turned into what i would guess to be a cold 15-20 mph SE wind.. some how i did manage to get 4 miles marathon pace or better and averaged over with my next lowest mile split i would have managed to do the workout.

 Average 6:25 pace for the whole 19 miles. Giving serious consideration to go back out this evening and getting a little over 3 more just to even up my weekly miles to 90.... Good week of running. Buddy Jake ran a record high 140 to top the day out. He's gettin fit and I look to see him do some real good racing soon. 

Connors girlfriend whooped us up some biscuits and SOS gravy that was good stuff. 

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

First day of the Week Dirt Road Run

 Met up with Coach (Rog) at Draper Marina shortly after I dropped some waters out...

Rog had dropped a couple too which we need with the high winds and heat. We headed out roughly bout 1 after a short little walk over to the marina RR..We headed south into the wind with a little help from the trees it made running into the wind doable.

My legs felt splendid after my hilly 20 miler the day before. We came around a corner at about mile 3 and ran into about 10 horseback riders that had a big ole dog going along with them. Luck for me the big ole dog ran right by me and went for Coach. (later he told me the could feel the breath of the dog on his leg). We continued on and decided to turn up my the RC plane field to get a drink of water that I had dropped about mile 4.5 this cut off about 1.5 miles that we typically do, so we just ran it in reverse and doubled back around and hit the water again. Now we took off down the hilly road and about a mile down we encountered another runner hungry dog. This time I just hollered at him and told him to get back and luck for us he let off the pursuit.

When we got down to mile 9 we had another water stop and were only 4 miles away from the cars. When we got back on the lake road it was pretty sloppy from 4x4 folks muddin and horse back riders. Overall it was a really good run and enjoyed the company from Coach. 

Hammered down a slim fast and nanner thanks to Rog.

 connect.gamin.com/activity/274654351

 Matthew 5:41 And whosoever shall compel thee to go one mile, go with him two.

Run 1

Early morn mile and 1/4 with the hound..Sophie loves to run. Wish she could go the miles but I think she's a sprinter. connect.garmin.com/activity/275076686

 Run 2

Jake called and had a patient cancel and wanted to get a few in on the Katy trail so i met him up at the gym and we did a quick 5 mile out and back windy going out fast comin back. Just 1 dog scare with a couple of pits I had to break out my mean man holler I think it scared Jake more than the dogs. Legs were feeling good. connect.garmin.com/activity/275076678  we did 6 X 10sec strides at the end of the run. connect.garmin.com/activity/275076663

Run 3 

 Met Connor for a 8 miler on the OKC River man the first 4 miles were run in what seemed to be a 30-40 mph wind tunnel.  The turn around was much better and made up for it. I felt really good to be able to run a couple of times today. connect.garmin.com/activity/275076657 

9.4 PF out and back was only going to do 6 but decided with the nice beautiful weather to knock out a few more...Got the .4 that I missed yesterday. --ya I got it Jake. connect.garmin.com/activity/275450697

 12.2 Speed workout..3 X 2 mile repeats with 3 W/U;C/D wasn't sure how I was going to feel after a 9.4 run. Met Connor and Andres and we did 1.5 out and back W/U. connect.garmin.com/activity/275450688 

We came back to the cars and I swapped shoes and did my form drills with a Port stop.

After our warm-up we decided to run our repeats E and W not much wind anyhow.  

Set 1 ( 5:26;5:33) connect.garmin.com/activity/275450679

Set 2 ( 5:36; 5:35) more up hill and wind going E Connor and Andres bailed after that connect.gamin.com/activity/275450675

.

Set 3 ( 5:31; 5:28) - Solo connect.garmin.com/activity/275450668

Cool Down connect.garmin.com/activity/275450663

Double out and back with Jake and Slim Jim - PF style in the snow..almost fell once and Jake went swimming. 

connect.garmin.com/activity/275788249 

Post work 10 mile Progression Lake Hefner loop.

Picked up Jim and headed up to Hefner to meet Jake. Did the curly shuffle to get changed and out of the car for a 2 mile warm up where we met up with Ian did form drills and hit the port.

 connect.garmin.com/activity/276124511

We decided to run west going clockwise around the lake into the wind so that we might have a little tail wind on the dam. Man did I feel good this was a dynamite feeling run to me my breathing was spot on the air was cool and I felt really relaxed. No sun to zap any extra energy..I was really surprised I felt this good seeing how I didn't feel like I had carbed up enough for a longer workout.

connect.garmin.com/activity/276124505 

did  2 mile cool down and took Slim Jim home.

connect.garmin.com/activity/26124491 

Out and Back 8 miler had Big-Slim Jim with me first 3 miles..cool start but nice and crisp.

felt might near good.

connect.garmin.com/activity/276400093 

6.5 on bike trail and 6.5 on hilly road N Draper... Eric made it out on the bike trail with Jim and I. Jim got a few more. bike trail is really nice alternate for real windy days like today.

Trail run 

Solo, cold rain-wet. windy run that built 9 kinds of character, but at least i didn't have to get on the dreadmill. PF-8 

 connect.garmin.com/activity/277717099

Met Connor and Andres for some k repeats 5X1k @ 1/2 pace... was more like 10k pace. 

I should be easy miles the rest of the week. Little Rock 1/2 here I come.

Felt good and strong. Breathing was good and had plenty of pop in the legs. 

PF - 8

3 with dashers 

tapering for LR 1/2

PF 8 - 1hr solo cold and windy