Master runner

50/50 x 1 mile wmt

Fartlek dreadmill pf

did a slower type workout in the heat..w/o was run 4.5 at 6:13 pace did some easy miles on both ends of it and hit the w/o.... ran first mile with Jason. ran a nice negative split run.

just did a easy run around the gt off of 89th..needs a good mowing. decided not to do my fartlek run cause of the heat and tall grass.

50 min fartlek solo pf

met Ean at westmoore track for some knock down 100m's.. did 3 sets of 300m at 15,15,14 running the straights and coasting corners 

got in 8 all together.

Did a dreadmill time trial .5    12.5mph pf

went to westmoore track after all the drama at home. workin in a few more miles and did a little speed workout.. ran 1x 800m  2x 400m and 2x 200m the rest was recovery and easy miles.

did an nice run out on the draper dirt roads with Jason x 2... Jason H got a PR on a muggy day on his 1/2 marathon by about 5 minutes are better after he had worked all day. He is gonna have some nice race times this fall. Looking forward to seeing how well he does...He is on fire for running.

met blake and roger at hefner police station and jogged over to the track and did some 50/50's then jogged back and picked up the last mile. Swoop went with us on his bike...happy to have him out.

Pf fartlek 2 min on/off

did a run on the track just to get out. had a good friend die today.

met roger out at hefner and did some easy miles then after a couple into we did some 2 mile tempo pace and then jogged another .5 and repeated. then finished up with roger and went back out with Jason H for about another 4-5. cool day was nice out. North wind felt refreshing running into.

AM RUN- Did a pf out and back 6:38 pace

made an emergency port stop half way

PM Run 11.08 @ 7:28 pace

Met Jason and did an out and back run to the resturants and back..got in a few miles before he got there. Nice day out ..

Just had to get out and get some miles did an out and back solo dirt road draper run... Got dark on me. Buried a good friend today

Solo EWP run after church services. Stayed on the grass outskirts and aded 1/4 mile each lap last mile picked it up around 6:15 pace

Solo pf 10 miler 7:05 pace

Did 6 with connor and ean then met jason for some more

did a solo sweaty run around the house. Refinanced my house today and got my Little rock trophy in the mail... 

Did 8 and picked up jason and did 8 more. Picked last mile up to 5:30. Got to watch thunderbirds on the 1st 8 miles...dirt roads!!! Weighed in at 134 when i got home.

Pf solo 6 out @ 730's 6 back @630z

did a solo 20 miler at hefner..Jason and his boys brought me a gatorade at mile 17.5 and i was thankful for it. average pace 7:46

first time in a while to hit the hundo mark.

Did 9 with jason late sunday evenin EWP nice and cool out.

Did 11 miler with 2x3min fartlek 2x2min & 2x1 min ..pf solo

met Connor and Jason for another run down on the river..easy 8. 

had a nice crew out at westmoore track tonight for tuesday night track workout...prob about 20-30 folks showed up. It was good to see jimbo make it out finally again. Jason's little boy Jackson put down a mile non-stop at age 4...mighty impressed. 

My group did 8 X 1/4's with 100m rest between  hitting averaged at 72's ran with Jazz and Joe.. Jazz looked like he was healed up pretty good. then we did some 4x 200 on/off hitting them in 30's average. 

Andrew was showing the other group his speed abilities. 

Tim Thompson even came out of retirement tonight... Jimbo and I brought some cold water melon for a post run treat. It was good.

met connor and jason on the river and jogged down town to the myriad gardens and back to the boathouse...got attacked by a bird and had some post run watermelon that connor brought.

Solo draper dirt roads. Nice & hot

Did first 4 at 6 min pace on dirt roads of  draper then jogged back and picked up jason and we sweat off some pounds.  Finished last 4 in 6:30's

Met Roger at the police station and ran easy 11 miles hitting every water stop we could. I did 2 more with a mile of 10 sec on/off!!! Seems as if summer has finally arrived.