Master runner

Pf tempo 6 miles easy back @ 6 min pace

13 miles of dehydration with jake on the katy trail

Got downtown a little early so Mary could do the walk. Did a mile warm-up with some stretches an ran into scotty  d, aaron, amanda and andrew call.. We mstarted a 9 sharp. The wind wasn't too bad. I started the first .5 mile with scotty and aaron i noticed the pace was a little faster and i backed off the paceand hit the first mile at 5:22 mile, scotty and aaron drifted about 10 secs out from me for the first mile. Mile 2 scotty put in a surge and gapped aaron and we had abot 30 sec gap between us for the 3rd mile. S wind was noticeable going back. 

I had a nice week of miles and didnt put any expectations on this race. 

met Jason after church at the police station lake hefner..we ran over to the track and did 10x 100m on 100m float. felt good to get the legs in a another gear.

Pf 8 did  1 mile w/u then out 3 miles 1 min on/ 1 min rec coming back did 2 min on/off

Team jb doin sun run in new boost... Did 800m 2:22 and a 200m 30 sec.... Followed up with a mile or so strides on the strait cruisin the corners

hot & windy

Hot windy pf run on base 11.11

pm RUN  EWP 5.13 hot windy...storms a brewin out west.

ran on the track 

3mile w/u

2 mile of 3x 100m knockdowns... 16,16,15 

2 mile c/d

ran on the track a bit. tired ready  for the weekend

did a solo heat run at draper..hot and windy. 

kept it all on the dirt 

weight before i left at 142...

  after run i was at 133..

Ran 50 min fartlek run 2 min on/off

did 12 x 100/100 on off evening solo track run

did a quick w/o time trial out at EWP right after work.. w/u then 800m in 2:17 and then a .17miles in :39 ...I was supposed to run a 200m but over ran my mark.

met jake and ean down on the river for a later evening run..did 5 out and back 6:56 pace for a last tuesday run with jake before he leaves next week.

Added 4 more easy at ewp

DID a out and back dirt road after work run.

Pf solo 7

pm run = solo track time trial mile 4:52 

12 nice miles at hefner with jason. 

did a little track workout. 50/50's x 16 and 4x 400m with a 100m rest. easy w/u and c/d miles 

ran a few easy miles with sophie then went out to ewp for workout this morn...

did a easy fartlek run for 48:00 2min off/on - 7 miles then finished up with some more easy miles solo.

did a small track w.o...1 x 800m then a 200m after. 800= 2:12 ; 200=:29

windy and warm out.. late evening

Did 12 sweaty miles ewp

did a jog over to hefner school from the police station. was about 2.5 over to the track. when i got there i had flashbacks to the hot mile repeat workout jake and i had back about a year ago...it was about as hot as that day, but i was only doing some 100 knock downs.. was doing most of them at :15 and trying to hit the last one at :14's  felt pretty good for as hot as it was. did 3x100 with 100m recover x 3 sets

jogged back to the police station and met up with jason. we did a nice 8.5 add on to make a mid week long run..

off the next few days and looking forward to getting some doubles in the rain.

made it out to EWP for a midday mile time trial. did some extra warm up cd on the ends

1 mile 4:52  

met jason connor and andres for 10 more

Solo 16 miler draper dirt roads 151 % humidity !!! Sweat head to toes.

Met Jason out at Hefner and we jogged over to the track..I did a mile of 50/50's and we did a long easy run back..humid but nice out.

Had a nice little crew meet down at devon boathouse  andrew, eric,jason,jimboand i. Out and back

got the day off today due to a blown transformer so i took advantage of the cool temp and rain...

Lucky for me school let out last week for Westmoore so i had the whole track to myself..

I have been wanting to try this workout since i saw it and must say it is the hardest track workout that i have done. I got it from Kevin Castille- probably the fastest master runner i know of.

I started out with a 2 mile warm up...did my stretches and changed shoes...then did 5 x 200m with a 200m recovery. did a 1/4 mile recovery and then did 6 x 1k repeats with a 1/4 mile recovery between each k. then did a 2 mile jog and topped it off with 2 x 1/4 mile with 2 x 200 m with 200m recovery. then did a 2 mile cool down.

knocked out 9 sweaty/ super humid ones at EWP. Solo

Did a nice run on hotel dread..did 3x 30 sec knockdowns (3 sets)

Did a quick mile tt in the scorchin heat!!

met up with Roger and Blake at hefner police station and did a lap around with Blake, then Roger and I continued for another 2 mile out and back.