Master runner

run with scotty to get the junk out of the legs after our LR journy

Scotty got hit by an old woman with her car...lucky for him he got a kiss blown to him and he's alright...Jake got a flat tire.

more to come.

shake out run with Jake and Scotty on the river in little rock.. awesome trails and did about 6 strides to loosen up legs.

Little Rock trail system seemed to have it going on...would like to have a week or so just to run all over them...

Did my best impersonation of  Troy Landry to keep'em entertained..

Troy Rap 

Had a good race in Little Rock ...

started out by waking up 4:45 on interal alarm clock and hoped in the shower and was out before wake up call. had a nasty cup of in room coffee and decided to drop a few bucks and get some starbucks in the lobby. to my suprise they had free starbuck coffee and breakfast for the marathoners...i shot jake and scotty a quick text to let the know... i couldn't pass on a good cup coffee and otis spunkmire muffin.

Shortly after jake and I boarded the shuttle bus and had a lost bus driver.. he ended up dropping us off as close as he could and we walked  in and found the elite staging area...Little Rock Marathon did a fine job of taking care of us and have to say that a lot of marathons could learn a thing or two from them.

team JB and scotty did warm-up with a little over a mile made a few pit stops and did a few strides and stretches before going all out race suit on.

My nerves weren't too bad i actually felt really relaxed at start. I had a master runner that seemed very intested in me and knowing more about me as we were staged before gun time.

Team JB lined up together and Scotty D on the other side with the dead coyote dudes, we took out at a very comfortable 5:15 pace and when we turned back to W. i could feel a small head wind. I could right away tell that i should get to a closer pace of what i felt i could run on that day Jake and some of the lead packers quickly went out of site... i kept the dead coyote dude in close site and seemed content up to 10k behind him.. after that other than a few wheel chairs i was running alone till about mile 10 where 2 really big dude blew by me and stayed about 4 secs infront of me till they took the marathon turn and i took off on the 1/2... sortly after the marathon course and 1/2 reconnected for about another 1.5 miles where i fell in right behind the lead marathon pack that had two kenyans and a white boy..i was between them and jake. i pretty much cruised in solo from this point on. giving a wave here and there to some spectators.... my garmin had me about .3 over which kinda confused me as to where the finish was gonna be. 

connect.garmin.com/activity/280172504

Was pleased with my race - PRed  offical time 1:14:13 but was about 31 secs off of the all time master record in AR.  Pay out was 250 bones... feeling good about my training and lookin forward to some better races to come.

had a good massage right after race. then shuffled some easy miles out to see where jake and scotty d were and how they were doing.

Big slim Jim , Jas and I did a PF run. Jas turned back at 3.25 Jim and I went out to 4 and came back...worked in a 8  10-15 sec strides at the end of the run.. legs felt really good after strides.

Feeling like I should be able to hit all my scheduled workouts this week.

PF'N

Connor and Andres met me at the police station and we did a quick 1.5 out and back warm-up dropped off hoody at the car and did some form drills before we started the workout....

Warm Up 

I was really sleepy and hungry was really wanting to just go home and eat and nap but I ran instead. I was really  glad I did afterwards. 

The pace was good and legs felt better than I expected after the race Sunday. We were supposed to hit them at 5:40's but we always go a bit faster, my watch had a misread and i lapped it about 800m into the first repeat to try and get an accurate pace.

Repeat W/O 

Connor fell off pace on #3 he was breathing really hard and i figured that his asthma was bothering him after spending time with Scotty this weekend and his asthma acting up. I was wrong he just needed a port break...I took off on the 4th because they were gonna leave after it and I didn't wanna stay out any longer than I had too. So I ran the last 3 solo and

 Cool Down

did my 3 mile cool-down. My legs really tightened up good afterwards. I think lack of water had a lot to do with it.

PF 10 with Jake on base. 7:12 pace average. Beautiful day to run.

4 miler with the dashers

3 mile warm up 

W/O was 10 mile tempo at Marathon pace(5:55)

I hit (5:57)  

pretty much just went by the best effort i could, winds were 20 mph with gust up to 30 from the south....and it was hot. felt pretty decent when i got the wind to my back finished up with the last .5 mile into the wind. I was glad to be done and was wishin i was a little closer to the car.

did 3 mile c/d 

PF 9

(7:47 pace)

took out with big Jim, Sorcha, and Jas. 8 X 10 sec pick ups on the way back on a out and back on base run.

Windy Windy Windy Run

Dropped a couple of waters at 10 and 5 miles then met Big Slim Jim and made a new running friend, Daniel Stone, who I met through Sammy D. 

Anyway we took of into what seemed to be 50 mph wind running south and hit the first water stop and took a quick pit stop.  We were trying to figure out what we were planning on doin for the later part of our run where we wanted to pick it up with 4  to go. We got down to about mile 10 where i dropped the other waters out and I gave Daniel a gu i had been carrying around in case i needed it and we took off about a 1/4 mile down the road i realized i didn't have my car key and figured it fell out when i pulled the gu out of my pocket so we made a quick job back and sho nuff there it was shining in the ditch. Lucky for me. Went through some good hills at 10-13 and then into 30 mph gust for 2 more miles... 

Someone was holding a crit bicycle race that we watched about 4-5 waves of people going around during our run. a lot of college teams were in it.

We decided to head on back to the car which gave us 14 so we did a 3 mile out into the wind and came back with the wind to our back.... 

i shuffled around the parking lot waitn for big slim jim to return and we did a few stretches then i came home and make a killer breakfast. 

LONGRUN 

ran all over nichols hills with jake, connor, ian, katie, marylon and little matthew. watched the start of the run lucky 5k. look like pillow and his dead coyote team were ruling it.

nice run with some good friends....i had to bail early and do some plumbing work for my mom.

Solo PF - 10    5 mile out and back..cold N wind felt good other than that.  Did 8X 10sec pickups on the way back. Saw Danny heading out as I was going in.. May try and sneak in another run in this evening.

had a really good speed  workout on the track..the workout was supposed to be 5 x 1mile with 800 rest. i have been doing these at a slower pace 5:36- 5:26 pace with a 1/4 mile rest and was slated to pick it up a bit today and run 5:12ish man now i know i know why i needed the 800 rest and found out the hard way..

Did  a 2 mile warm-up with form drills.

then ran them with Daniel Stone he was out in front of me for the most part of them. I hit  5:14, 5:02, 5:22 with a 1/4 mile rest...after the 5:22 i decided to use the extra lap cause i needed it. last 2 I hit 5:10, 5:24...then we ended up doin 4 x 400 and rested till 2 min from the time we started hit them at 1:06, 1:10, 1:12, 1:12

Did a little over 1.5 cool down 

Solo PF- 8 ...beautiful day.

Ran with dashers 4.5 around earlywine track...Last practice for the kiddos till Earlywine Dash in 2 wks

Planned 10 mile tempo turned into 8 mile tempo..Was supposed to go marathon pace but because of the wind, heat and lack of water in my body i decided to shutter down at 8 miles...

was ahead of pace up to this point.

We had a nice crew starting out, felt like i was a part of a running school.  

Got home and had dropped to a record low weight 131 

Tempo 

got in 8 miler at work with Big Slim Jim...PF......................windy

Met Daniel, Chris, Kasey, and Jack at the Mt. Bike trails and we took off running a bit on the trails..got in about 3.5 and had to bail cause Daniels foot was bothering him on all the turns and what not. 

We took off on the N. side of Draper and Chris and Jack turned back after about 1.5 miles Kasey, Daniel and I proceeded down the hilly 3 miles  and turned down back S towards the 1st water stop i set up...from there Kasey turned back and Daniel and I headed down the Hilly dirt roads, made big dirt road run from mile 7.5 to 17.5ish and then back on the road we came out on..Daniel hit a mileage PR with 21 today. We were only supposed to go 20 but anyone that runs with me finds out you might go a little farther...Heck your already out there might as well get another mile.

21.34 Long run 

Solo 8 miler at earlywine park...cool air was nice. took a nap during the day and didn't get out till 7p.m. Ran 4 loops on the outside edge of the park on the grass.

A.M. run Solo PF-8  58:30 probably going right after work for a second run

P.M. ran 10 with Daniel from around the house, grass trail, Mom's neighborhood...

A. M.   Base Easy 3 out and back solo PF run...looking like my PF days are done with all this furlough mess going on at work...bummer but at least I was able to train up through Boston.

P.M. Earlywine        Met Daniel, Nolan, Kasey, and ran into Jason ...we had a nice crew. I did an easy 7.32 felt great and the weather was spot on gorgeous.

Met up with Andres for a progression run out at hefner...did warm up and stayed running East and West as much as possible due to the wind. We saw Ian at about mile 3 into it and he hung with us for about 2 miles and on the way back he  got infront of us after we dropped him and he cut the course short. About mile 6 i Dropped it down to 5:50 and hit some pretty tough wind and lost Andres, I could see Ian about a half mile ahead of me and he ran with me for about .5 of a mile going 5:40 pace. I was getting pretty hot and salty by this point and wanted a drink pretty bad. Legs got stuck in the 5:30's and didn't wanna come out so we just finished up there.

 10 mile Progression

a.m. 6 cold solo pf miles...took it easy.sleepy..got to bed late last night.

5mile warmup Headed out of the police station after talking to Connor, he informed me that he would be there after our warmup, and  met Ian.   Eric caught us on his bike as we did a 2.5 mile out and back. I dropped my sweat pants and jacket and we loaded Eric's back pack  up with some water and Gatorade that I would alternate every 5k. After some old man stretches we took off.

 Run today was 20 miler 5w/u 10 at MP and 5c/d

10 mile at pace (5:55) We took off and were a bit slow the first mile lap..felt like i was trying harder than what my watch said..after mile 2 I got in a groove and away we went. Connor and Ian stayed with me till we hit the dam. The wind was cold but not too bad. I was able to maintain pace. The weather was just at the perfect state minus the little wind out of the NE. 

5 mile cool down

Finished up with a cool down run same as the warm up but this time with Connor...Was impressed with Connor showing up to run this morning after driving all night from Florida..

Body feelin good after last week...had some real quality workouts. 

Today was the big race day for all the kiddos I volunteer coach for. They all did great considering how horrible the wind was, I am very proud of each one and their accomplishments. 

I showed up for our group picture at 12:45 and ran over and registered. The wind was 25-30 mph from the North and was bitter cold....this wasn't a race I was really looking forward to running especially after my 20 mile run the day before 10 of which was marathon pace. I was hoping that I wouldn't have to get in a real heated race with anyone and was pretty lucky there.

5 km race 

I jumped the gun but made it back for it actually went off. LOL that was a first for me. I took out and led the whole way..wasn't too bad till I turned N for about .5 mile, man I thought i was going to stop right in my tracks..The pace bike was coming back to me I could tell he was really struggling too. When I loop back around it was all good( I had a comfortable lead by this point)  the last k was tough most of it was right into the wind. My youngest son was out waiting for me with about a 1/4 mile to go and hopped out with me and I told him to run me on in...I guess whoever was announcing  the race mistakenly thought he was a runner and made it out to be a nail biting finish.

Had a good time enjoyed the massage table afterwards..I won a 3 month membership to a Massage therapy place on the S side.

My new friend Rupesh made this his 1st 5 km and did well. He got there a little late and didn't have his # pinned on or have his chip on his shoe..lucky for him it was folded up in his pocket. He is pretty much hooked and I look forward to seeing him do much better in coming races. 

PF 8 miles with 8 X 10-15 second pick ups

Met Jake and Connor at the river for 2 x 2mile with a 1/2 mile recovery. 2 w/u, 2 C/D

The weather was near perfect for running, I had took off work today to take my son Teel for a flying lesson out in Chickasha which went real well. Afterwards he, Mary and I stopped in a burger joint just inside of Chickasha called J&W burger that makes a pretty mean onion burger that I would recommend to anyone passing through. Problem was I had speed workout later in the day..(Note to self never eat an onion burger on a workout day)

I was able to do the workout but fell off the back end doin it, and had to take some good smack talk from Jake and Connor.  

Inspired by Jake B i took the day off. 1st time in a long time. Let the taper begin...

PF shuffle ....this taper is makin me feel fat

Had the boy get me 2 things of chocolate toffee ice cream from Braums. yeah buddy.

Last 20 miler tomorrow, then it really falls off in the mileage dept.

16 days till Patriots Day. 

Did the first mile with Riley and der hund. last 4 on the grass trail.