Master runner

did a track workout with a large group at westmoore track...jazz and i did 6 x 300m with 500m recover.. then did a mile of striding the straights and coasting the corners. rest easy miles 

ran with roger and jason out at hefner...easy recovery miles.

Easy pf out&back

Met Jason and Ean out at Hefner and ran out towards the Louies. We came back and watch the start of the race and jogged around to watch Scott whoop up on ever body. 

Nice to get out in the cool morning air.

Finished up with a starbucks coffee and good company.

ran out to the grass trail out by my house and ran the mile loop several times and came back...feeling depleted today probably because all i have had to eat is popcorn and pie. I did eat some cold watermelon afterwards.

Blake, Jason, Roger and i did a loop at hef. Picked up the last few miles.

Pf solo progression

Did weights & core then did 4 easy dread miles

had a good group out at the track... did some 1/4's x 6 then some 300x 4 and some 200 x 4

got in 10 miles with a nice crew on the okc river.

Pf out & back with big jim

after nuun run solo draper hill 8 miler

Met jason out at hefner for some evening miles after work

Met Jason and Jimbo out at Draper after work. I dropped a few water/nuun/gatorades out about every 3-4 miles.. it was hot but the wind sure made it do-able. we started out easy and got about 5.5 miles into it and a pair of pit bulls jumped out of the woods on us and acted like they wanted to eat us..Jimbo and I gave them a good hollar and one of the dogs took off and the other gave us a good stare down. luckily no body got bit.

I went out to 10 and turned back and picked up the pace a bit on the way back. Jimbo bailed at 8 but i think he finished with 10 and Jason ran with me to 10 and i think he ran to 12.. was thankful he picked up  my water bottles and met me at the car with some ice cold watermelon from rush springs...boy was it good.

Saw an armadillo on the way back.

Met jason after church and did an easy 7 ewp. Saw some weird dude doing karote  on a sign and tree

Solo pf out&back

Had another nice crew of people show up for track workout. 

My workout consisted of 6 mile warm up and then 4x 400; 2x800; 1x 1000; 6 x 100 strides. Did most of my workout with Garret - Junior from Westmoore. he is really getting fast and look for him to do good things this yr.

Blake ran the first few with us and we had Dan Tigert jump in on our 1k and he and Andrew ran our 100m strides. 

Roger and Jason were looking sharp as they did their own w/o. 

Solo pf 8 with a mile of 10 sec on/off

ran with roger out at hefner...easy 7

nice out

got in 6 with the OK Runner group late this evening...real bad day with dryer stuff... tired dreading tomorrow.

Met with blake, jason,&jimbo after work for some draper dirt miles. Picked up the last 4 miles. Had some post run watermelon and watched blake & sons play baseball with the rines left over.

met blake for a hot 10 miler picked up john wilp about mile 4.. blake wasn't feeling great so he fell off a bit and i got an extra mile.

Solo pf

Tuesday track workout in the heat.

Ran a few around my sisters house after driving all day. Took a dip in the pool afterwards an plan on getting some beach miles tomorrow.

ran a 3 mile out and back on the beach...

Sunday hefner loop with Blake

sunday evenin sunset progression run 

Solo out and back pf run

went to WMH track and did a short w/o while mary and her sisters walked. ended up doing a 800m x 5k pace and a 200m then a mile of sprint the straights. enjoyed the cooler temps and look forward to tomorrows track workout.

Pf solo...talked to danny for a min after run

Met Jason about 5:30 at WMH track and had a nice workout...we started a little earlier because he is on a 12 hr shift and needed to get home and rest up for his 2 a.m. wake up call.  Was really impressed with how well he did today in his workout...we did 5x 200 i hit mine at 30-33's with 200m recovery. jogged a lap and did 6x 1k @ 5k pace ran the last 2 with Jazz..jogged a mile and 1/2 then did 2x 400m @ 68,66 (ran these with the main tuesday track w/o group) then finished up with a 200m in 30. the rest of my miles were easy/ recovery.. have a feeling i will be good and tired tomorrow.. huge group showed up tonight i would prob guess about 40 or maybe even more. good to see that many folks show up to run a track w/o..Cool air was really nice and i am looking forward to running in the rain the next few days.

Solo wet out &back pf...yolo

Pf6 solo out& back ...passed by jimbo on the way back

met Jason and Eric on the river for a easy run. Eric just went 3 and Jason and I got some gang signs flashed at us in a park.. we did 5x 20sec strides to the end the run. cloud cover was nice temps were nice. a little bit muggy with the humidity but a nice change for last day in july.