Master runner

EWP with Alex easy miles.. felt good to move again.

ewp easy miles...wanted to go more but ended up talking to a dude i knew and had to get riley home...feeling really good the post marathon.. probably better than i ever have after a marathon.

Had a little frozen tundra run with Ian and his dog Izzy. It was cold and snowy/sleeting but we managed to get in 8. Did a loop on the dirt roads.. also found another geo-cache....That makes 4 within a mile. 

Feeling freaky good for coming off a marathon.

Pf 8 felt good !!!really good # freaky good

met up with alex, j-hat and jimbo out at hefner for some easy after work miles

Pf treadmill miles

met up with alex, j-hat, and scott smith for a quick loop around hefner. nice out..felt good to get into a little quicker pace on the end of the run...kinda like a long slower progression.

ran out on some draper dirt today after work...super nice...ran the last 5 guns out..Got hot and dehydroed. Jimbo met me for the last lap..

Got in a pf run outside finally. Did an o&b with about 5 x 30 sec strides and 1x 1 min stride.  Light drizzle was nice. Got splashed by a big white van but didnt let it ruin my run... I was already wet. Prob gonna double... I feel good.

Went to a race committee meeting right after work and afterwards met over at Connors place for a stroll with Doc...then Connor and I did a nice little out and back through N OKC

Had a decent crew show up for some mile repeats. Alex, Eric, J-Hat and I jogged down to Bluff Creek and met Scott S about midway. 

We got down there and did our stretches and what not. 

My plan was to do 8x1mile repeats at 1/2 marathon pace. Which only a week after my marathon sounded like a lot but i was down to give it a go. The first 4 i ran with Eric and felt really good. Eric is coming off a big 10k win over the weekend and is showing great improvements every week.

Effort was comfortable and i felt like doing 8 wouldn't be a problem...So i did 8.

Had to stop after repeat 4 and give birth to a double portion hot link lunch...sizzlin. 

J-Hat looked like he was killing some 800mz and he told me he ended up doing a mile repeat to end his w/o with a mile pr...(congrats j-hat)

Alex did some good ol running. 

Scott is running the LA marathon Sunday and look absoultely effortless on his 2 x 3mile at 5 min pace. very excited to see how well he does...

This was a really nice day for running. Sun was out and guns were out.

Out of work early today on the account of taking Swoop to the dentist, so I took full advantage of the beautiful day and headed out to EWP for an early afternoon run.

had a nice crew meet up on this somewhat warm weather day. Alex, Ashley, Eric, Ean, J-Hat and I did our w/u - J-Hat due to the water he dropped he but we picked him up right towards the end of the w/u...

Alex took off a little early. He wanted to get a full lap around the lake. ( that dude is doing really good, making all kinds of progress.)

Ashley, Eric, Ean, J-Hat and I all took off together and ran the 1st mile pretty much as a group. After mile 1(5:59)  I dropped the pace down a little and gapped the group a little. 

My goal was to do 12 at MP but after crossing the dam about 4 miles into it, my mind started telling me to cut it short with the heat.. I ran on and about mile 5 caught up to Alex. (he hollared to me he was cramping up)

I kept on going and turned up into some wind about mile 6... after i turned around i kinda got a 2nd wind. had to talk myself into keep on keep'n on.

J-Hat put some water out just past the 6mile mark and I heavily thought about making this a 2x 6 mile day but ran past the water and made it to about 8.5 and i started reeling in Eric and Ashley. i got about 1/4 mile from them and turned up on the point and they continued to go straight. at about 9.5 i noticed my pace starting to slow and talked myself into just finishing up at 10.

Was pleased with the warm weather how my body reacted. really can't believe i am able to do workouts and feel this good this close to my marathon.

after work 20 miler with a ss pickup on mid back end.

jogged around ewp after church services.

BG 10 with some 30 sec strides work in

did a solo out and back on the river right after work. nice and easy..a bit warm and windy.

Had a nice crew show up at Louie's...we jogged down to Bluff creek and after some warm up stretches did some mile repeats with a 800m recovery. 

Eric and I did 4 together and I added 2 more to the end. Jogged back with J-Hat and Roger. 

Alex, Eric, J-Hat, Jimbo, Roger and I were all there. Saw Byron out doing his own thing.

Pf 8 on the dread

did a solo dirt road run after work

Met Alex, Eric, Jazz and J-Hat at Hefner and did a small warm up and then 10 mile tempo at MP pace. 

Was tired today and legs felt heavy..especially when we got the rain going and I turned into the wind. Was happy with effort overall and accomplished what I wanted. Eric D kept the pace carrot dangling in front of me the whole way. He looks really good going into his first 1/2. He did an 8 miler and stayed with or ahead of me the whole way. 

J-Hat had a really good run today as well. Breakin in his new Boost he PR'd on his 10k. 

Alex did 9 nonstop and only 1 mile slower than 8min pace. 

Jazz is fighting an ongoing injury and only went out to 1.5 miles.(good to see him back out)

Got a news interview at the end of the run in the rain....some dude was exposing himself out there and the fox news lady asked me a few questions.

after work met j-hat for a hilly easy 8 on the draper dirt. found another geo-cache..that comes to a total of 5 within a mile...no gps needed.

met a nice crew for run around on the MM course. Legs were pretty tired today. Ean tried unsuccessfully to break me about mile 20 or so with a small pick up...Actually felt good to get out of the pace we were stuck in..Matt A and Ean and I did 21 or so together and I picked up a few add on miles at the tail end.

solo after worship run at ewp ....tired from the 24 miler day before

5-with alex at ewp waiting for riley

7.01- Sophie miles and run on grass trail

Pf o&b....marathon grinding

Had a big ol crew meet up at Louie's and we jogged down to bluff creek...my plan was to do 3x3 mile repeats at 1/2 mara pace. Wasn't happening today. Got the first one done ok but tanked pretty hard on the 2nd and called it. heat and wind had a big roll as did the early miles i put in.. ended up with 5 decent miles and might race over the weekend so calling it early may ended up helping me.

Draper dirt road run pre-nado solo...yolo

went to westmoore track for a little bit of speed w/o didn't wanna tax my legs with race plans this w/e so instead of a big tempo i put down some quicker repeats.

4x400m with 100m rest; 4x300m with 100m rest; 4x 200m with 200m rest.

rest were easy miles..

Alex broke in his boost today. he is thinking about racing too.

went out to El Reno for a 5k race this morning to see where I was in a 5k. Well I was pretty surprised at how much slower I ran than what I expected to run..I guess my body is in all out Marathon mode. The race was tagged as a state championship race but as far as I could tell there wasn't anyone in the 5k that was competive at all. (lucky for me i reckon)

I did get to meet a new up and coming runner that has been cutting times off his race like crazy.. ( Colson Williams) who just so happen to win the 15k race. 

This race benefited the childrens miracle network and the trophies were decorated by children inside this network.

made my way out to the sasquatch dam festival a few minutes late. lucky for me they didn't take off. 

Had a couple of Sasquatch sightings and had some fast company as Scott Smith, Kevin Schwab, Lauren Schwab, Amanda G., Aaron Sherf and Andrew Call.  

Andrew led us out and got us lost..We ended up bailing the course and running back on the road.

Had a great run with some good company...Kevin and Molly Williams showed up afterwards and also chatted with Matt Aguero for a bit.

Pf ss o&b

picked up Alex and went to ewp for a quick 6.

Got home and took sophie for a mile run through the hood.

Alex and i rode up together and met Eric at Louie's..Alex took off a little earlier and ran his own thing...Eric and I jogged down and met Scott, Roger, Jason and Nate for some repeats...Scott jogged his own thing. 

Eric Nate and I did some 2 mile repeats and Eric changed his to 1 milers. 

progressively got slower with each set..I kept them all under marathon pace and accepted that with the heat.