Master runner

did 5 out and back with jimbo on the draper hills...all dirt

hot/windy...sweat out some donuts today

Met Jason and Roger at Hefner for a hot/windy 5 mile out and back. 

had to do a quick trip over to southmoore track due to a football game at westmoore....Jaz and I did 4x 1mile repeats with a 1/4 mile jog between. on each mile we ran a little faster.

for some odd reason my watch didn't like this track and would lap about .02 early on the mile. i think the gamin doesn't like the tight turn on this track. 

We hit our miles at 5:33, 5:32,5:20, and 5:16 roughly..it was pretty dark afterwards so i just hit a quick mile cool down and called it good. Legs felt pretty good. i wasn't sure what the miles would feel like after all the last couple of big mile days. 

Solo pf out&back windy/#warm

After work went out to the bike trails and ran out and back on the n side of lake draper. still windy and warmer...

Solo pf with some 2 min fartleks

Easy pf

Woke up bright and early and headed up to Perkins Ok for a small town 5k. It was about a hr drive so I left the house at 5:00 for safe measure. Got in Perkins around 6 and drove the course which had some potential to be fast.

Air temps were hovering around 65 which was really cool and it was raining. I thought I might have a shot to PR but it just didn't happen. I am thinking all the miles I put in and hill work through the week might have had a big part in it.

I really loved the small town race...they shut everything down and you could really see that this race was a big deal to Perkins. I they had a bunch of really good door prizes. 

I won a small trophy of Pistol Pete. 

The race was not very eventful I hopped out front from the get go and just followed the police all the way around..Loved the loop course.

easy run around hefner with jason and blake.

Solo pf out n back

Met Roger and Jason at OK RUnner in E town and set up our master team for tulsa run and got a new racing singlet. then we went on a hill 10 miler through hafer and a few neighborhoods. tired and light when i got home...Scale tipped at 133 after my shower. 

Quick 6 at wk

did a nice workout out at hefner Stars and stripes park.... nice crew with Jason , Blake, Roger, Kels, Andrew and Jazz.  we did 6x 800 meter with full recovery..hit most of my 800 @ 5 min pace.  Hopefully this is the last real hot day for a while. 

Pf  out n back 6x15sec strides on the way back

Did 7 easy pf..weather is persome..can't wait to see how i feel on a tempo later

Well we had a really nice tempo crew show up today at lake Hefner..I was the first there and got in a extra mile or so and then met up with Roger, Jason, Connor, Andrew, Kels, Talbot and Kyle. Blake showed up after we warmed up..we took off running north from S&S park to the NE parking lot and looped back around it was a 2.5 mile out and back. Going out we had a noticable wind about 10-11 mph but felt do-able. I hit my first mile at 5:29 with little to now wind but fell off at mile 2 to 5:40.  at 2.5 i picked up the tail wind and got a good rythm going and felt really comfortable. My goal was to hit 5 miles at 5:30 pace and i ended up with a 5:31.. Was really a nice confidence booster and feel I have a lot more in the tank.. 

Got a 5 mile PR today too.

Excited about my fall race season...

Pf 7... Cool air is wonderful

ran with the Land Runner group from down town...went out with Andrew, Eric and Talbot. Eric turned back at 4 and Talbot fell off pace about 5-6 miles.. Andrew stuck with me most of the run.. we went out at about 7:30's to 8mile turn around after mile 10 i picked it up to mid to low 6's and we pick up talbot for a few on the way back. 

cool air was really nice. didn't need a drink but took one at 6 and 10.

had a nice group meet at starbucks afterward for a bite and some joe.

did a solo dirt road run at lake draper...felt like staying close to home and  just getting it done. i felt good going out and decided to make a steady state run on the way back. i started at 6:23 pace for the first of 6 miles and kept it all under that.  mile splits were 6:23, 6:19, 6:22, 6:19, 5:58 and 6:13.

Weather was really nice out. I put 1 bottle of nuun out at my famous cedar tree and stopped on the way out for a short drink  and picked it up and practiced drinkin on the run on the way back. 

Did a pf 6 mile out and back with 5x 1 min on/off  a little humid but not too bad.

Did an easy 6 more around the house.

Pf 10 out & back

got out to hefner a little early and decided to knock my repeats out and then run with kels on hers..I hit my k's at 3:12-3:15 and Kels ran hers at  in 4:20's.

 ran the last one of Andrews with him he ran at 5:50 pace. 

Roger, Jason and Blake were out there workin hard too. The dew point and humidity were close to terrible. 

We all ground it out and got through it.

Pf slow miles.

saw Bruce on the trail and joined him for a few. Humid out...ready for more cold air

went out to hef to do a little tempo which actually turned into broken tempo in the heat.  Super windy on top of me getting over my strep...just wasn't happening today. I hit the first 2 miles on pace then hit the wind...tried taking a 1/2 mile break and then did a 1/2 at pace where i realized this wasn't happening with the wind.. i did manage to get a steady state 4 miler and kept it under 5:53 pace.

Pf 6 slow progression

PM run with Roger, Jason and Blake out at Hefner..Lots of folks out for the RedMan race tomorrow. 

met Andrew, Blake, Jason and Roger for a run out of NHP. Andrew and I went out in 6:50-6:40's and my plan was to pick it up some on the way back. I ended up with a pretty good progression and got my last mile down to 5:30's.Long run was 6:33 AP..Andrew didn't go with me. I jogged back to Roger and Jason rounding my run off to 20.                   5@ 7:59AP

Longrun

Super muggy out. Nice company and breakfast at Starbucks afterwards.

I think this might be a mileage pr for me as well..whoop whoop

Met Connor, Jason and Roger out at the lake. Connor and I ran a quick loop around at 7:23 AP Roger and Jason did a couple of out and backs..Nice day out. 

Went out in 7's came back in 6's met Rob Sorrell for the last 5 miles. Air was nice and dry today. Lots and Lots of hills. 1/2 dirt the other 1/2 asphalt.....all hills

met Blake, Eric, Jason and Roger out at S&S park for a tempo. I got there a little early and did a mile or so. Roger wanted me to go 7 at tempo or 15k pace (5:31) but after the first few miles I knew that wasn't going to happen. My legs were pretty tired and I have been fighting strep throat for about a week. I gave it the best I had and made the most of the run.. I caught up to Jason H on the dam and lapped my watch at 5.36 miles I averaged to that point at about 5:34 pace and then I ran his pace with him for the last mile and a half or so.  I ended up for the total w/o AP @ 5:48..

Was parched and tired at the end of the run as was everyone else. It was a  good w/o and we swapped days due to the forecast weather.  I was fairly pleased with it looking at the miles that I have put in the past couple of days.

Tomorrow will be an easy day.

Pf solo out&back

Pf out&back with 12x15sec pickups

Solo pf out&bAck easy

Met Ean at Westmoore and did a quick 10 miles with 6 x 200m; 200 recovery then 4x1k with 400 recovery. took a nice ice bath afterwards. 

Track 

Draper hills after work...tired

Loop around hefner with Jason & Roger

Pf solo ran over to the track and did some 100/100 on off