Master runner

Ran around downtown

met Eric and Nate for a Sunday midday stroll on the Draper hills

Solo run on base..slow progression. cloudy and nice for Oklahoma August weather - A.M.

Ran the Brookhaven course and some extra miles beforehand with Andrew Call and Aaron..

Did 6x30 sec strides with Patrick to end up the run..Pat really showed his speed off the last stride. had dinner with a nice speedy crew at pub w. johnny, scotty d, jenny, amanda, aaron, andrew and myself.

pf soggy 6 - AM

Westmoore track..did some mile repeats and some strides on the straights. nice crew out..

pf easy o&b

did a series of progressions before it got too hot..pf solo - am

did a long run out of NHP. Ran the first 6 miles with Eric and we checked out a new portion of grass trail that was pretty sweet on the E side of I-44 next to the dog park...

Eric turned back at 6 and I picked it up somewhat the rest of the run doing a big loop around Hefner and back to NHP solo. 

Felt surprisingly well. I suppose the cooler temps in the morning were a real help. 

solo sunday draper dirt road run..out and back...hot with a lot of horseflies trying to suck the blood out of me.

pf o&b

6easy muggy miles..pf

Pm miles om the track with crew..1/4's and some strides 

easy run on base

ran with j-hat on some new grass trail on the east side of Hefner 

did a sophie shuffle through the hood 

Picked up Eric and Alicia bright and early and we met up with Geoffry at the Mc D's on 122nd street and headed on up to run the riverside 5000. We got there with time to spare due to my lead foot. We arrived and had to wait around for the registration to open.

I ran in the open race this year due to master prize money being only granted in the open race. ( really kinda not a big fan of that nor of the Wava for money) The race had its positives with the negative...We ran a different course than the elite field. The open race only ran 2 loops and the elite ran 3 loops both with  tight turns and spotty loose gravel.

The open race started 30 min after the elite so I was able to watch all my buddies run and they were able to watch me..

A kid from Glenpool tore off at the start and gapped the whole field pretty good. I had about 15 or so High Schoolers in front of me through 1k and then they started falling off. We made our first turn and shortly after a mile or so i was reeling in the kid that gapped us.. I went by him and stayed out front the rest of the race. I felt pretty strong on the first lap and midway through the 2nd lap I slowed for some reason. I was able to pick it back up and get a nice PR. FTW and took home the Master $$. 

Did some cool down miles with Eric and chatted with a lot of runners afterwards.  Really looking forward to Brookhaven. I'm told that the course there is 15 sec faster, and this year should even be faster with minus a few hills and turns.

Several of the Tuesday speed work crew had PR's and many with huge gains. It's great to see people you workout with reach goals and share moments of meaning together. 

met up with nate at draper for some dirt road steady state running. Weather was really nice and roads had lots of shade. Killed a lot of knats.

did a pf run around base. Watch went hay wire and had to re start.. Lost. A 1/4 mile somewhere out there

PM run with OKRUNNER through OU campus. did 6 x 30 sec strides with Johnny,Pat, and Seth.

easy solo progression

met up with a nice crew and did some k repeats and a couple of 400's on the grass track in norman

easy cold air run 

easy o&b to lemon lot

Had a nice crew meet up at lake hefner for a tempo workout..I  did 10 and started out with Nate and Ashley. Nate turned back at 3.25 and Ashley went 6. I picked up J-hat and Adrian for about a mile at 6-7 mile. did the whole 10 non-stop and really was ready to get a drink at the end. 

Easy recovery run on base

went out to draper dirt roads after work for a solo long run. Kept the pace nice and easy and wanted to stay on my feet for a little longer than my planned marathon time. Eating a big mexican food lunch helped me keep the pace easy.

met up with Eric and Nate for some late evening miles at Draper dirt roads after worship. 

good ole easy run on base

easy out and back - am

Was planning on running 8 mile repeats but ran out of energy and daylight. 

started out running first 2 @ marathon pace continuous; then did 2 at 1/2 with a 2min recovery between; then 2x 10k with 2min recovery then did 1 at best 5k i could mustard.

We had a big crew show up at Bluff Creek. I think about 18-19 folks in all.

Fun times. I brought a nice cool watermelon to top it off.

Solo pf run easy. About mile 10 preston pulls up beside me and gives me a Cleatis shoutout.

made my way out to Hefner after work and paced nate with my bike for 5 miles then when amanda got there she rode with me for a loop around Hefner it was muggy and tough..felt much easier last week with the drier air.

easy run 

met Ivan out at Draper and was going to pace him for a 1/2.. He wanted to go 6:05 pace.

As we took out I noticed him breathing kinda heavy and wasn't sure he was going to be able to keep that pace. Well we got to mile 4 and had a slight up-hill and he went out the back in a hurry. I slowed and tried to encourage him but he was done. We ended up just jogging back at the 1/2 way point. 

Should be a big cut back week due to Brookhaven 5k...Fastest biggest race in OKC area. This year should  put out a bunch of PR's with the new course.

went to ewp after church services and cut my run short after getting the urge to go to the restroom. Just gonna count it as a day off

solo pf o&b with some pickups coming back

met with the OK Runner crew for a run around campus and tanked up on a OConnels buger afterwards with Aaron, Amanda, Scotty, Josh and a few others.