Master runner

Met up with Roger, Jason, and Connor for an after work run at lake hefner. did a couple of out and backs from the police station

Doin an early morning long run in the morn to top off a nice week of miles...possible PR for MPW

finished up the week with a long run with Blake, Frankie, Ian, Micheal and Roger from the Po Po station. Micheal was pushing the pace somewhat for a while so I went with him until he tuckered out and we ran out towards the resturants and came back for a few extra and 
Blake baited me into racing the last .5 mile with him.. Nice morning out and good company. Feel a nap coming on later.

met jimbo out at draper bright and early....glad he had a headlamp for the out...nice looking at the stars this morn and it was nice and cool out. picked up the last couple of miles but nothin too crazy.. glad i got my run done early.

got an rasy 7 miler in at ewp after church services. Very pleasant out.

Solo pf fartlek 1min on/off x mi; 2min on/off x3 mi ; 3min on/off 1.5mi saw jimbo getting slimbo going out as i was comin in

Went to Norman town and ran Brookhaven course with Jason then we went over to Grass track for some easy miles...Hot out.. Made a trip over to the ice cream store afterwards.

tuesday night track at wmh..ran about 6 early miles and then did 8x400 and 8x 200m tried to hit 5k pace on 400's and a little fast on the 2's.. nice crew again tonight.

did a solo six on the river then met roger for 2 more then met a crew at 4 for 8 more..Me, Roger, Jason, Eric, Kels and Peter..good hot run felt really depleted afterwards.

Pf out and back...saw a b2 bomber

Pf 6 mile progression 8-6min pace

did some warm up miles with Jason and Roger on the river before their race.

Got up bright and early or normal day time...4am and woke riley up at 5 and we headed down to rush springs for the watermelon 5k race. when we got to the sign up table i didn't get a bib# only a peel off sticker that was to ride on my right side of my singlet. got a short warm-up with some stretches and made my way to the start. 

talked to a few high schoolers and figured i would be running with one of them and i was right. i jump out in the lead for the first .5 of a mile and then mason  ( a runner from Duncan)  led the rest of the way. the course was very hilly and i was really surprised  at my time at the end of the race.  he gapped me about 3 sec coming down a steep hill on the last .5k of the race and held on for the win. 

race was really stuffy and hot. feel pretty good about how i did considering the course, miles i put in this week and the heat. 

Did a cool down with mason.

Solo run around Hefner. hot, muggy and slow..felt good to have a good sweaty run. 

Got in run #2 with Andrew, Blake and Jimbo at Earlywine park..Blake and I did an extra lap at a better clip. felt good stretchin the legs out.

Pf out & back

Met Jason H and Roger at Hefner for some easy miles..picked up the last 1.5 miles 

had another good crew show up at wmh track and my w/o was 6 x 800 m with 1/4 mile recovery then did 2x400m with 1/4 mile recovery....foot ball team was out practice so we had some tunes and they had the ice tubs out so i hope in one for about 3 min. 

Solo pf out n back

got some easy miles in and then met jason and jimbo at 4 for a fartlek run on the okc river...we did 6x 2min on/off and 2x 1min on/off. was pretty tough in the heat but we all managed... hit the sprayground and a few waterstops on the way. hit 4 of them around 10k and the other 4 at 5k pace or little better.

Ran 3 mile out and back with carl. This was carl's first road 6 miler, he did really well till mile 5 and he gave rush springs watermelon a new meaning.... Said it wasn't as good coming up as going down! He did really well and i was proud of him.

took another run at mom's after i dropped the boys off to swim then had to make a mad dash back for a deuce. decided to take sophie out for a mile and she did really well. was hot out but not to bad with the high winds

Draper dirt roads  with jason,jay & jimbo

heat run at hefner. ran with blake, connor and roger. picked up the last few...hit all the waterstops. 

Solo pf 6x15sec strides

nice crew met out at wmh track my group ran 8x400m at 5k pace and a bit faster...then paced Kelsy on one of her mile repeats..

Solo pf out n back... Talked to danny on the way out of the gym. Saw jimbo as i was runnin back in

ran out at ewp after i drove the moore war 5k course that i am planning on racing as a tune up for brookhaven this w/e 

i saw and ran with casey miller for a few laps and then i did my 6x1min on 1min off. and finished up late. 

gotta hop in bed 

Solo easy. Out and back. Hot

Met Roger at Moore high and got a quick warm up. Had a lot of pre race butterflies. I talked with Garrett before the race and to M Rabus. Took my normal 5hr an hr before the race. I didn't eat supper the night before and wondered if that might have a negative effect on my race. 

I toed the line with all the W Moore XC kids, they took off like a bullet for the 1st k and when we hit the hill they quickly came back to me. I think there was about 4 of them. The first kid i passed was really suckin air bad.  At the first mile I took the lead and hit the pace i was looking for (5:15) and continued to prob about 2.5k up the hill.  I put a small surge in going down the hill under the RR bridge. When i topped the hill on the other side and turned back n i put another in just for safe measure. I didn't look back i felt i had a comfortable lead and just watched the finish line get closer and closer. I didn't realize that i was so close to my PR till i saw the clock at 16- then tried to pick it up a little but was just shy. Next week my PR will fall. Hoping for a nice cool off between now and then. 

Goal for this race was to improve from my last race and try to get more comfortable with pre-race. 

Roger did well on his race too I think he was right where he wanted to be.

I raced in my Adios Boost for the first time on the road. they felt good. I took my streaks and was gonna race in them but made a last sec change.

Looking forward to Brookhaven  

Race temp was at 73 with 9mph S wind. Humidity 78%  

Met Danny and Jimbo for some early dirt road miles

Pf solo with 7 x 15sec strides@ 5k

did some warm up miles at wmh track and then did some 400 m repeats at 5k pace recovery was 200m ran mostly with Jazz. group much smaller prob 10-15 total 

ran out of the house over to the grass track..man oh man was it hot... took a bottle of nuun with me. made a gatorade slush when i got home $$$$

Pf out and back did 6x30 sec on the way back with 1:30 recovery

Jogged Brookhaven course backwards to look at tangents with Jason H. Feeling good and fresh for tomorrow. 

We picked up Sammy Kiplagat at the bus station and had some Subway lunch with him and Scotty. 

Oughta be a fast race tomorrow. Master All-time record 5k going down and possible all time Women record. 

Woke up at 5 and had my normal coffee and oatmeal then made my way to Norman town for the annual brookhaven 5k. This year they carted in some really fast runners from TX. including Sammy Kiplagat who ended up winning out the masters and takin 2nd place overall with a 15:05. 1st Place went to Benson Chesang 14:56. 

The heat/high humidity/dew point  in my opinion had a lot to do with the slower times. I was really expecting to run a faster time but it just didn't happen. 

Roger, Jason H, Court and Danny Ponder all jogged out on the warm up and Rog, Court and I stopped at the little park just past 1k and did our stretches. I jogged down to almost 2k then turned back doing some 10 sec pickups..Got back to the start line with about 5-10 min to go and made a quick trip to CVS and hit the restroom. 

I lined up with Amanda G on the far s. side and we took off pretty good. It was a clean start and I felt comfortable with the pace. I hit the first k in about 5:00 flat and brought it down some though the first mile. I had the lead girl and her pacer catch and pass me at 1.5 mile and another local runner. I tucked in and folllowed them till just before the 4k marker and surged around them and made my way up the only hill. I was kinda winded at the top of the hill and pushed my way the best I could. 

I heard a familiar "pick up the pace ol man" at .5 to go when Scotty D made his way closer to me. I was really kinda shocked that he wasn't in-front of me but later found out he was pacing one of his high school kids... None the less I did pick up the pace and didn't let him pass me. 

When I turned the corner off of Robinson I could read the clock at 16 and some change and new i was really gonna have to pick it up if I wanted to PR. I did the best I could to make it but fell 2 sec shy of my PR.  I did manage to get a course PR for myself and took home 2nd place master money of 50 bucks. 

Had a great time afterwards with a lot of great running friends..

Gus Thompson giving Sammy Kiplagat and I master $$. I think Sammy's legs are taller than me.

Midday after church run with Roger and Jason from Louies parking lot at Hefner lake. My father in law is in the hospital up there so i stopped in for a visit before i made my way over.i missed lunch today and grabbed a 1/2 bag of skittles and 1 bag of m&m's and mixed up a nuun energy for the ride up. Got there a few minutes early and had to jog up to the n end port to take care of some serious buisness.  i met up with roger and jason on the way back.  

we ran up to the turn around on the other side of the dam and made our way back hitting the water fountains..at the police station we decided to do some steady state pace for 3 miles back. wasn't too bad with the wind cooling us off. i was super dehydrated after it was all said and done. i ended up getting 13.5 

did a solo after evening  church service run out at ewp. just easy miles knocked out 7 more.