Master runner

trying to get back into the swing of things...did a solo 17 around lake hefner...beautiful day...ran after work.

met the buhler bunch and did a loop around hefner starting from nichols hills..katie getting in shape, was impressed she hung in there for that distance in the heat. matthew was good as gold got to push him in the last couple of miles..jake was out of shape and getting fat.--same as me.

did a solo 10 miler at earlywine. did 1.5 mile at 6-6:30 pace and did 6x 10 sec pickups. that therapy really helped a bunch..i've been healed. ready to get fit 

Ladder at rankin track with Sam D and Eric D. 3 mile warm up 3 mile workout (1k down to 200m  w/1/4 mile recovery) 3 mile cool down. felt good for as hot and muggy as it was. back was no issue today..therapy worked.

   A.M. run

pre physical therapy run. was proud of Sophie for stickin with me at 6:30 pace the first mile...dropped her off at the house and continued on. feelin really good.

P.M. run Ran while Mary walked at earlywine park. felt really good. did a negative split not really planning to. think as the sun was going down i started feeling better. 

Ran some easy trail miles and a double out and back. Good and hot today, the trails had several trees blocking the path, hoping i didn't get into any poison ivy. 

Ready to sweat off some of the fast food i have put on. 

after much encouragement and prodding i talked jake into running and we saw silas running around OC so we caught up with him and ran a few laps..then jake and i took off for a run around Edmond. 

we had a nice crew that met on the river for a hot humid mid-day run. eric and jimbo were there when i drove up so we got a mile in before jake and katie showed up with matthew d. we took off and boy did it get hot. eric turned back at 5 miles and we continued to the end. Jimbo really gassed out a biker as we were coming back...that was the highlight of the run.  we made several water stops on the way out and on the way back found the waterpark in wheeler park to be very cool and refreshing. river run 

10 at earlywine with a 4.5 progression. got home and felt sorry for Sophie being in the house all day and took her for a quick mile....she PRed  7 min mile she has a better one in her i'm sure of it.

did a track workout with jimbo (6x800m with 1/4 recovery) hot humid and hard to breath 

did 1.5 mile with the hound when i got home. 

met roger and sam out at hefner. ended up running with ian some too..it was hot..i ran 12 miles with about 3  x 2 minute fartleks towards the end of the run. i felt really good - good enough that i could have ran a loop more. was super surprised that i felt so good in such hot conditions. 102 heat index. about 97 out.

ran a hot 8 mile trail run after work. boy howdy was it sticky nasty hot out. 

Ran with Jimbo, Sam, Roger, Andrew and Kelsy at lake Hefner. did a 18 mile loop with Jimbo to get a mileage pr for him he hit 90 miles this week. Looking fitter everyday. Proud of Jim for stickin with the training.

I felt really good. staying healthy. 

mile with sophie.

solo at draper after work...ran dirt road hills. This is one of my favorite runs I typically do on Sundays but went against the grain today.

oc running with jake, sam and roger. hot humid but good workout. 

jalapeno popcorn heartburn kept me from going any farther...lesson learned. met eric for 4 quick trail miles.

met Ian, Jake and Sam for a hot windy loop around hefner... Sam turned back at 3 somethin and Ian, Jake and I continued on with a few pickups, 2 min pick up on one and about a mile pick up with the wind at our back to finish it out.

met ian and marlynn at the earlywine trail and ran circles in the heat. ian really tanked hard at about 6 miles and decided to give it up after hitting 9 min pace. I continued on till i hit 10 miles..

turner falls 10 in the heat...with the buhlers and andrew and kelsy nice change of scenery nice hills.

suicide hot workout with jake - mile repeats in about what seemed to be 105 degrees after eating an omelet for lunch. First time i ever  successfully puked in a workout.

mile with sophie and continued on...sore feet / plantar maybe??

Ran with Jake and Sam down on the river....run was hot 90-95 degrees,  lacking water and windy from the south about 20-25 we dropped Sam at about 4.5 miles out, and I questioned my ability to continue at the pace we were going so Jake said he'd be alright with 6:30's going out with was more like 6:20's at the turn around at 6 i took a quick pee stop and Jake followed suit. About a mile into going back I started overheating and stopped for about 2-3min for a cool off break and managed to finish up the last couple of miles all under 6:30 but closer to 6:15 pace which pleased me. we met back up with Sam at the wheeler park water playground which was really refreshing, coming out of there we ran into Greg, Ian, Katie and Marlynn and Matthew (Max) We took Matthew with us for the last couple of miles and Jake and I went out for a couple more after rehydrating.

Sweaty Solo Seven on the draper bike trails. Summer is here.

met with Jake and Sam for some 100 deg 2 mile repeats on the Hefner trails. sam stopped after 2 repeats and jake and i stuck it out for the 3rd. afterwards we cooled down and came upon a man struggling at a water fountain and we called to get him some help and hung out there talking to him and trying to cool him off till help arrived. man it was really tough out there today. but i sure felt good after i did the workout.

jogged with jake,katie and matthew then after 6. we went for a dip in the pool and then jake and i did a hard 1.5 loop before heading to the house for some braums and watermelon.

21 solo miles all dirt at draper...roads were rough but the shade was nice...almost all shade in the evening from 6-dark 30..lot and lots of linkn park on the ipod

nice and easy on the grass. grass is so much cooler than the road.