Master runner

Am - 5 dreadmill miles at work

meeting jake and company later at the track 

pm -met over at jakes due to a crowded track at rankin with connor and andres. we did a 3 mile warm up and jake and i did 6x1k and jogged to the mile mark for recovery. hit all mine at 3:16-3:13 then did a loop c/d with jake and roger. roger did some of the w/o with us.

8 hot and sweaty ones  one the dread.. Prob lost 5 lbs

took it easy today...even took out the dog for a mile or so.

Went to a low key race out in Cashion that had some cash prizes for top runners. I ended up winning on a long course that was not even certified..

Had a big surprise when i showed up at the start/finish line and no body was there...i drove down to a small diner and asked them about it and they said it was at the school. I showed up and signed up at the school and asked them about the course and was a bit confused when they showed me a picture of the map that i had, except they penciled in the start/finish at a random point in the parking lot (which by they way was not a part of the measured course). I pointed out the problem to the clueless race director and she informed me that they had adjusted the course on the turn around???this mounted up even more questions as to how the timers randomly picked a spot and threw out their mats. Ha 

Well i was there to just try and win some money so i wasn't too concerned about having an accurate course just so long as i got in the money. 

We started about 2-3 min late and the wind wasn't too bad but you felt it as you ran directly into it. All together about 1 mile into. I took off and led the whole way. My garmin showed me at 3.17 so it wasn't too long. Won a 100 bucks and a 20 dollar gift certificate to the local diner..went down with the 2nd place guy and Donny Harris and grubbed out.

Met connor at hefner for 15 ... Wasnt feelin up to the whole fast finish so i dropped out at 12.6 and jogged in for a total of 14

Pf 8 on the treadmill

Did 9 mile fartlek run on treadmill with 1/4 on 1/4 off then worked in some faster 200m

Pf 8

ran 5 more at EWP after work

Met Roger and headed up to Bixby to try and get a single age record that I would like to have. I didn't get the day that I hoped for. The day I got was actually quiet terrible for running a half marathon.

We got up there in plenty of time and got about a mile and a half for warmup and stretches in. 

Very low key race and not well organized but serverd the purpose for what i was wanting. 

Gun went off and I took off and led the whole way. They had a little 4 wheeled cart leading me and thanks to them guys for filling up the unmaned waterstations at times and fighting off a dog or two i managed to put in a good effort in hopes of getting the single age record of 1:16 and change. I was about 1 min off. I felt pretty good most of the race. I took more water in this race than i have in a while. Things got tough about mile 4 with a strong south wind and a series of nice hills that slowed me down to 6:23 for 5 mile split. I did manage to pick it up on the second end but just didn't have enough to make up for what I lost..

Looks like i will be gunning for the record at OKC 1/2 and praying for cool weather and light winds.

8 easy miles at hefner storm blew through . Super windy

ran with eric and scott on the river

ran with connor and ryan on the river.

Sweat out 6 miles on dreadmill

ran5.5 more at ewp

Pf 7 with some 1/4 mile fartleks

Did a loop with jake and matthew.. Jake pushed the first 5 i got the later 5... Super nice out. 

Persome out

Met Jake and Matthew on the river for an out and back. jumped over to the southside and ran down to Meridian...Jake pushed the stroller to the turn around i pushed back..nice morning out. wind pick up a little but not too bad. 

refueled at the I-hop downtown.

k repeats wm track

stroller run with jake. on the river

connor at the river

After a few hr delay we started and i felt pretty flat most of the race. I was lacking in motivation for some reason. Was really glad i wasn't signed up for the full. Those folks really suffered. 

did some easy miles at hefner met jason for a few and then did the big loop.

met up with team jb and we headed out west 5 miles and turned back...windy going out...lost a sock under agnew bridge. we had a nice tail wind to our  back which was perfect,  i was wanting to do 4km in about 3/4 pace effort.  we hid 4 x 20 sec strides in the devon overflow parkin lot which seemed to refresh my legs somewhat.

Did 8 mile pf rjn on dreadmill- worked in 10x 100m 12.5mph

Got in a PM run at EWP