Master runner

had a nice crew meet up at WMH track and we did 8x 400 with a 200 recovery..then did a mile of straight away strides floating the corners. After Sat. it will be all out marathon training for a while... tuesday night speed work crew

pf 8 easy ones

pf o&b with some 10 sec strides on the way back

Woke up bright and early and headed down to Norman for the annual Brookhaven 5k (fastest 5k in OK). Met up with J-Hat and we jogged the course changed shoes and did some strides before lining up. Man all the familiar faces and folks I haven't seen in some time were out today.

We took off and I didn't charge out right away because it was just down right hot from the get go. I managed 5:07 for the first 2 miles but slowed down on the back side with a slight up hill. Oddly enough I passed more people on the uphill than i did anywhere.  I pretty much tucked in behind Eric and Nate for the entire race. Eric got a good gap on me to close. I know he wanted the sub 16 as much if not more than I did but today just wasn't the day. 

This was the first time I won the Master division out and was happy for that. I ended up getting a hundered bucks and an nice glass clock with the race and date scribed on the face.

 Won a hat and arm warmers too. There were some real blazers out today.

Our Tuesday speed group took a pic and a lot of forks had some really great race times for the day we had. Great race with great friends!!!

Guess I've gotta get on the ole marathon hat for the next few weeks. 

Eric and I did a run in some pretty intense heat today.. Last 3 miles was on a messed up dirt road that was grown up pretty bad. Hopefully we didn't go through chiggerville. 

The way I figure these hot days are gonna be gone pretty soon and we won't get the benifit of running out in the nasty heat so I embrace it while we have it. 

met up with Eric, Neal, Austin and Jesse for a easy run on the river. We did an out and back on the north end. Starbucks afterward. 

Took the day off from work cause mary and the boys are out today for teacher work day. I headed up to Hefner early to try and take advantage of any cool air  before the sun comes out and really heats things up. Plan for today was to do 3x3 at 1/2 or do a knock down progression. With the heat and wind I decide to go with the 3x3 and see what it felt like. The first set was not too bad but I turned into a nice headwind coming off the dam and just did the best effort I could. My recovery between sets was jog a mile. After my 2nd repeat i ran with a few ocu guys out running for my recovery. I had the wind mostly to my back for the last set.

Made some banana pancakes and some hash browns after run and ready for a nap.

P.M. met up with J-hat, Connor, Blake, Roger and Alex for a small workout. We ended up doing 3x800m and 3x400m  and tacked on some easy miles before and after. Had a cold front blow in on us and we got rained on for a bit.

easy out and back

 A.M.- Easy o&b with an e-stop at bk 

P.M.- Met up with Eric, J-Hat, Ean, Roger and Blake and did a short warm up jog and hit the port before the knockdown 10 miler. Eric, J-Hat, Ean and I all took off together and the plan for me was to start at 6:50 and knock off 10 sec each mile. Problem today was it was hovering in the mid 90's. 

Rog/Blake did their own thing.

J-hat only went a couple with us and turned back because he is planning on running a 5k. Ean fell off pace quickly afterwards. 

Eric and I continued on and hit the paces pretty good maybe a little fast on a few. We had to stop and hit a water fountain around mile 6-7 we got down to the s&s point and got the wind to our backs and it was really hot. With the next pick up Eric bailed out and i continued  with all I had for the last 2 miles. I was not able to bring the last mile to 5:20....actually only got it down around 5:30. 

 Good workout with good friends.

Easy solo out&back

solo run out at lake Hefner did first 5 real easy changed shoes and did a mid run pickup around the lake the swapped shoes and did 5 more easy

slipped in a late draper hills run after evening church services..slept all day 

easy solo out and back

had a small crew meet at Bluff creek. I did 4 slow easy miles before doing 

3x 2miles at 1/2 with a 800m recovery. I ended up doing the last rep with J-hat at 6:30 pace to give me a 4x 2 mile. Nate did all of the repeats with me and he dropped the hammer on the last rep. hitting like 5:02; 5:03 in the heat.

Easy recovery miles

plan was to do a tempo at mp around lake hefner for 12 miles..Well the wind 25+ and the heat 95+ altered my plans. I managed to go 9 miles at 6:09 average and threw in the towel. Down right brutal. 

Live another day..cool temps this weekend might be a good make-up.

easy out and back on the dirt roads of Draper lake..

made my way out to Draper lake for a moderate paced long run after work. The temps finally came down and I enjoyed some cloud cover for the whole run. Ran solo with some tunes. 

did some easy laps at ewp after church services 

solo o&b easy... Looking forward to nice 2 wk taper

took the ultra boost out for a voyage run..all good

Met up with Aaron, Amanda and Thomas for a little workout. Sherf and I did 4min on 3 off fartlek run for 5 miles. Amanda and Thomas did some k repeats. 

met up with Nate, J-Hat, Roger and Blake. I got out a bit earlier and did some easy miles and then swapped shoes.. J-Hat pretty much hopped out the car and went into his run due to picking up his kids. Roger and Blake did their own thing after i failed in persuading them in just doing a tempo lap with the rest of us. 

Nate and I jumped right into our mp tempo. Nate was only planning on doing 8 but he probably figured since he was going around he might as well just go with me so he did. 

J-Hat is really looking sharp the further he goes in his distance. See big PR's coming his way soon. 

Started getting thirsty about mile 7 so we stopped and grabbed a quick drink and continued on. Felt really good about this workout especially in the warm temps we had today.

easy out and back at work

did somewhat of a moderate paced longrun after downing a Egganator at the garage. 

Easy out and back. 

met with Roger and Blake out at Bluff creek. did some warmup miles then did 10x400m with a 200 recover. 

Roger hooked me up with some run gum and let me borrow a armband that holds gu's..

was pretty warm out. they had a xc meet for some junior high schools going on. 

Weather for Twin Cities is shaking up to be really nice for running. I am really excited. this will be the best shape i have been in going into a marathon and the best weather for a marathon..

easu o&b