Master runner

met jake and ean up at OC and did some mile repeats...Roger and Frankie started a little earlier with shorter distance.

I felt really unmotivated today but made my way out anyway and was glad i did afterwards.. Jake and I did 6 x 1 mile at about 5k pace. I hit most of mine at 5:15 pace but had a side stitch on the last one and slowed to 5:27 

we took a 1/2 mile recovery between repeats.

Roger saved me with a bottle of gatorade on the cool down. I was very thankful for it.

did a tempo of somewhat in the wind and heat..had a good tail wind but couldn't do anything with it for the heat.

6 miles at 5:48 i am so ready for the cool air to get here.

Jake and Ean met me for the workout.

hot solo miles at draper..should have dropped some water..it was hot

Met Jake and Scott S out at Draper for a 10 mile out and back...ran the first half with them then they took off. man they were movin.. I felt pretty dead legged today. cooler air was so much better even at midday. nice run nice weather.

10 pf

7.46 round the hood

did a 10k tempo today at earlywine 36 flat solo

pf-6 solo

easy 9 around the house on the grass track

6 pf....in the am

met jake for a loop around hefner 

Left Jake and Katies for Cushing bright and early...Jake thankfully for me had Dad duties today seeing how he's heading up to do a half tomorrow.

got a little warm up in and took off right on time...I went out pretty hard the first mile with a 4:54 mile split for the first mile...it was fast and down hill for most of it.. the second mile had a lot of slightly tapered hills on it and a small but noticiable head wind. 5:31 

the last mile i saw jake out running with the stroller and he hollered at me with about a k to go, reminding me of our k repeat workout days..5:29 

the last bit was a nice down hill that turned into the finish and i was really suprised when i saw that i pr'ed by a few seconds...felt pretty good for most of the race. 

we had to wait around for an un-talented show afterwards then we got our mums and oaw got 200 bones  with trophies. 

really was nice weather for racing...

Run for Mums

did 12 easy on the grass track here at the house.

AM run - met up with scott and did a fartlek run at dolese park workout was 20 x 1min on/off ended up getting a little over 12.5 did it all in the rain and it was a nice cool workout.. wind wasn't to bad. we had one little stretch that was a little windy. 

PM run - met up with jake on the river and did a easy out and back.. on the way back with about 3 to go we ran back with Eric D. it was good to finally see him back out.

did an easy six at work. really enjoying this cool off. air was near perfect.

met Scott out at Draper and showed him the Draper hills run...I think he knows where the best running in the world is now. did 6 out and back

PF 8 - solo am run...loving the cool off.

did an easy one miler with the dashers today...not hardly any turnout...

did a 4 mile tempo  at draper solo...it was a gorgeous day out little wind and blue sky....I really was un motivated to get a workout in and it was really tough to make myself. i ended up doing 4 at 5:34 pace and did 5 X 1/4 mile pickups with a 1/4 mile recovery was glad in the end that i ran.

Solo PF 10 super nice running temps out 

met Roger, Scott S and Scotty D for a nice cool long run.

hefner long run.

Ran with the Scott's on the trail..oped out at 9 miles due to chili contest...man was there some good chili.

am- ran on the dread mill for the first time in about a yr...figured i would give my legs a break from pounding on the street for this week due to my up coming Tulsa Run race Sat.  did 2 mile warm up and then did some 1 min on 1 min recovery for 2 miles and cooled down the rest. dropped a few pounds of sweat.

pm - took Sophie out for a 1.5 jog round the hood. she did real good...8:22 pace with a pee and poop stop. 

had a real nice crew that met out at bluff creek at 4 this evening. Roger, Blake, Frankie, Eric, Scott and I took of and got a nice 3 mile warm-up in Scott continued on with an easy run and the rest of us did some warm up stretches and then did a 5 x 800m with a full 800m recovery. 

PM run 8 @ 7:13 pace

did a quick 6 on the dread... short day at work staying off my feet getting ready for tulsa run 15k tomorrow.

Met Roger, Courtney and Blake at MC-D's at 6 and we drove on up to T-town. We got our warm up and stretches done and headed to the starting line, where we saw Scott Smith and he informed us that they were planning on starting the masters race 2 minutes before the actual open race, to our suprise we did line up and take off 2 minutes early...Would have been nice if they would have mentioned this in a e-mail / starting instructions or something. 

My race plan was pretty simple... run better than i did last yr.. I took off and no one hopped out front so i just took off and used the down hill to my advantage. It felt weird not having anyone in front of me at a race that big. I was quickly swallowed up by the huge kenyan pack and one white boy AKA Scott Smith at the 5k mark, my watch was off (probably because of the buildings) and i didn't have a clue as to what my time i was running till the 5k. the clock showed 14:28ish as they went through and i was right on with my 5k PR 16:30. 

After the pack went by me I had 2 Master runners go by just before the turn around they were both in my age group.. when we turn around we had some wind to our back and i closed the gap on one of the masters but he caught a second wind and I ran solo all the way up to the hill where the open woman runner caught me and we ran most of the way up the hill together and she dropped the hammer on me. I did get 3rd place money overall (200 bones) and PR'ed at every distance 5k-15km. I was pleased with my race today but left room for improvement for sure. 

ran dirt roads at lake draper with scott and eric. nice little post race run. legs feel'n good after race.

PM run did PF 8 this morning..nice out, legs a little sore this morn.

ran 10 pm miles at ewp

Got a nice thunderstorm just before the start of our base 5k. we had a delay about 15 minutes or so and we took off, my legs and breathing felt pretty fresh after Sat. race. I had one dcr go out with me to about a 1/4 mile and then fell off. I had a nice surprise from a zombie about 1.2 miles out and then some deep water crossed the trail and i just went right though it. At the turn around i saw how far ahead i was and just coasted on in, gotta save something for my race this Sat.  Course had a lot of tight turns and cracks in the sidewalk. 

Did easy miles around the house