Master runner

got in 4 before jimbo and eric showed up and  was attacked by 2 different birds ...did a 5 out and back on the n side of the river. ate some water melon and drank a nice cold water and did 10 X 10sec strides on the grass 

Met up with Scotty D on the grass track in Norman and did a solid workout that included 2 x1 mile repeats followed by 6 X 1min on, 1 min recovery and followed up with 2 X 1 mile repeats  got in a easy 1.5 miles around the hood when i got home. next 5 days i'm off work and looking forward to stacking up some miles.

early morn run with jake. nice and cool out. probably run again this evening. Ran out of his house down to Santa Fe high school and ran on their XC course and back.

PM run did a 4 mile shuffle around the house 

nice track work with the crew...2 person 10 mile relay on the track alternating every 400m...Me and Katie B put a hurt'n on them. Hit all my 1/4's in 70-75 Katie was hit'n 87-90...she was 50m from lapping Ian on the last lap. had a great time and workout.

day off

ran 17 out at draper...dirt/road combination ran with Jimbo, Andrew, Eric, Katie and Kelsy nice crew 

Team JB all around Hefner. Hot but getting it done.

pumped some iron at the gym and then headed out the the best place in the world to run on hundred degree days..."Draper Hills" and did a easy 8 miles of hills.

Did a track workout the Team JB..In 100 + degree cause that's how we roll. 6 X 800m @ goal mile pace of  5:00-5:05   with a 400-600m recovery. Had to take 2 X 600m recovery the others were at 400m. Jake was ahead of me after the 2nd repeat from 4-10 sec. S wind 13-15 in our face 100m 1 way and to our back the other. got a couple of barefoot miles on the turf after workout.

Work out  

too tired

hot slow  solo run around Hefner.

rought tempo hot  couldn't hold the pace i wanted but did the workout anyway. 8.29 total morning 

did 8.44 with jimbo and andrew for a few downtown from the boat house.. 

did the 1/2 course with jimbo we cut off the last mile.. hot / tired didn't feel like running down the big hill on walnut st so we just cutter off.

post church solo run at earlywine. ran most of it on grass and did a pick up lap after i saw some lightning and decided to caller quits. last lap on trail ran at 5:36 pace for 1.5 miles

met jake and eric on the river did a nice 2x 3 mile workout with jake. eric did his own thing but was still out there. we did 2 mile w/u and 2 mile c/d with a 1 mile break between roughly on the repeats. cooler temps really make it nice.

11 on the river with eric. felt good feet wise.. i'm gett'n there.

1/4 mile repeats with 100m recovery X 15  

1 mile of running straights and recover corners

3 mile warm up.

1.5 cool down

met eric at rankin track rained a little muggy and humid but really nice for mid july temps

Did a pre run on the 10k course for race Sat. looks hilly and hot.

Wasn't sure to expect with a 10k this time of the yr. I thought I would do a little better but guess i've got some serious work to do. 

We took off with the 5k and the dude that beat me went out pretty hard the first part with the 5ker's thinking they were 10kers well the gap he make he maintained though out the  race. I didn't have the fight or will to surge to try and catch him..was content with the 2nd place $$ of 150 bucks.  The course was rolling hills out and back. I went out with a younger dude till about the first mile and dropped him on the first good roller and solo'ed it the rest of the way.. my leggs seem to be stuck in about 5:40's and didn't wanna come out. Ran my first mile at 5:15 pace and knew after the first roller that wasn't happening. 

Not a lot of folks showed up for this race and it was a good well run race. 

Dirt roads of Draper with Eric and Jimbo..Hot, Muggy and Hot. 6 mile out and back.

10 mile water park metro run

 met eric about 4 pm at the devon boat house and we made a metro water park run going to the ballpark n side of the river to downtown (myriad garden spray ground) then back down to the sprayground on the river. Watch said 95 deg and felt like 101

met Eric out at Westmoore track at 7pm which just happened to be the perfect time for a speed workout, track was getting good and shaded after our 3 mile warm-up and stretches. 

Workout today was  1x 800m with a quarter recovery, 2x 400m with a 200m recovery, 8 x 200m with 200m recovery and 8 x 50m with 50m recovery

bare foot 2 mile turf cool down 

hood miles

hefner loop @ night solo

eric jimbo and i at Draper for our sunday 12 miler

ran part grass part pavement. did about 5 miles steadystate mid-run 6:50-6:30 

run was muggy and humid. s wind about 16mph

felt pretty good for a late July run. 

had a nice crew show up for a track workout at Westmoore track. Andrew, Connor, Eric, Jimbo and Christina (andrew's sis) and Kels came out to bring a cupcake to Andrew towards the end of our workout.

we did a repeat basically of the workout Eric and i did last week.

 Workout

met eric and jimbo for a little river jog.. hot muggy typical OK summer run.