Master runner

Connor and I got in a windy loop around Hefner. ran several miles on the golf course since the wind was so high we didn't have to worry about the golfers. 

Picked up Alex after work and met up with Ean at OK Runner Norman store and jogged down to the grass track from there. nice easy pace 

Ean, Alex and I all rode up to Hefner and met Jason and Jogged down to the Bluff. Byron showed up some time later...

Workout today for Jason and I was 2 x 3 mile repeats at 1/2 mara pace. 

Ean oped to do mile repeats again. He went with me on my 1st and 3rd lap of my first set. 

I felt really comfortable with the pace and in good control. I was 16:28 on the first repeat.

and 16:29 on the second. 

did a mile recovery jog in between sets. 

nice day with great company. 

Jason looked really strong and Ean tanked pretty good on the way back.

Alex put in a really good string of miles in as he is trying to get back to the grind.

Pf o&b with 5 x 15 sec pickups

Pf on dread

did a progression tempo starting at 6:45-5:25 -10 sec a mile

had a nice crew out again. Alex, Byron, Danny, Ean, Jason and I. 

absolute weather money out.

Pf treadmill with a mile worth of pickups

Sophie miles while waiting on Riley @ EWP

ran out of nhp with the landrunners but got there early and shuffled about 4 miles with roger courtney and jason then took off with the landrunner group. 

Eric had a tempo planned that i fit into my workout. he was doin a 3 mile tempo rust bust and i was doing 10 about the same pace, so we took off together and he tured back after 4 miles out. 

I felt pretty relax the whole run and hit a strong headwind just at the tail end of my pickup. 

Decided to go back and get a few more when I got back to the car and warmed up. I just shuffled back out to roger and jason and finished up with them on there lr. 

good run nice morning out.

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...

met up with Danny and Eric after a nice after church Sunday meal my mom made. Was kinda worried about how that would go being so close to my run, but with my iron clad stomach i  had no ill effects...

supposed to be cold and nasty later on tonight... looking forward to sleeping in tomorrow.

Woke up to ice everywhere and decided to try and get up to hefner for my annual icey day run with dave manguno. work out perfect as he had an extra set of yak trax i used. nice easy pace the whole way. good company and not a single person out running or biking.

we did watch a dude get stuck show boating around in one of the parking lots. 

Pf dreadmill run  with mile of pickups

Pf o&b...7min pace

had a nice tempo thursday crew meet up at louie's..did a mile warm up with some stretches and took off going south due to the south wind...ran with eric for the first 5( who looked like he was getting in much better shape) and then solo the last 5... about mile 6 i thought i saw Ashley and it was.. she was haulin the mail... she ended up doing 7  miler (just over 40 min) but skipped the point. she was about a 1/4 mile ahead of me when she finished...

i passed her at 7.8 miles on my watch. 

Roger, Jason, and Danny all had really good runs too. Byron had some hammy problems and came in with a limp.

Great evening for a tempo minus the wind. 

Think all the training everyone has been putting in is really gonna pay off in Phoenix next week..Yee yee

easy pf run out and back

Headed over to Connors crib after work and met with him, Andrew and Ashley for a stroll on the mm 1/2 course. 

Weather was super nice and sunny out. 

Took a nascar nap all day

Pf o&b on the dread

hit a solo after work track run at westmoore..did 10 x 400m @10kish pace with 200m recovery and some easy miles before and after 

ran on the treadmill easy at work..weekend started afterwards..came home to pack and get ready to head out bright and early.

Drove all day and got to az about 1 and Ian and i met up with scott at diablo burger and got the smoke with a coke.. Afterwards we walked over to a running store and checked it out, then we went for a run.

we drove out to a dirt road and met up with nick and matt did a 3 out and back in some light flurries.. This was the first time i ran at altitude. 

iC and team jb on start line out and back several strides and then drove the course.. Excited

Had a really great time with some really great friends. We had a really nice showing from the Oklahoma crew out in Phoenix.

Jake, Ian and I loaded up on the bus and met Roger, Court, Jason, Danny, Bruce up on the starting line.

The weather was pretty good in my opinion.. maybe a tad to windy and a tad too warm but hey....everyone had to run in it.

My plan was to get out harder with the down hill, and see what i felt like after it. I pretty much bombed the lone  hill we had to climb. I ran a lot of the race solo until we hit all the 1/2 marathon walkers. If I had one complaint about the race it would be not separating the two races...very very frustrating at he end of a marathon.

The course was absolutely wonderful. I was really surprised my legs didn't feel beat up afterwards. I had very minimal soreness going into day 2..

this was a huge PR for me and I am really excited to race Boston.