Master runner

Danny, Andrew and Connor at lake draper for some dirt miles...ended up getting a mileage pr today. Connor and I ran 2  loops on a 12 mile loop and Danny and Andrew just went the first lap with us...Tanked up on some donuts and coffee/chocolate milk afterwards.. felt comfortable the whole run. 

Nice and cool out this morning..broke out the long sleeves, gloves and hat.

Solo pf 6 o&b saw jimbo out

Met Ian after work at Draper for a 6 mile out and back on the dirt roads. Windy but nice out.

met up with JH out at Lake hefner and did a warm-up and shed some clothes and jogged over to the dam for an out and back tempo. hit the 6 miles at 5:39 ap and didn't feel too great but ran it out. was gunning for 5:40 or better. with the tired legs i guess i should feel good about my w/o.

did some easy miles afterwards and enjoyed the company and cool temps.

Pf out n back

Picked up connor and headed out to hefner for repeats..

6x800 with 1/4 mile recovery

tried running them in 2:30 hit the first couple and then add 3-6 sec.. Big change in speed for me.

connor looked fresh and hit his easily.

10 mile pf solo...yolo

Met up with Ian after work and did a 9 mile out and back on the dirt roads..had a few miles of pickups but overall easy run. nice out. 

My legs felt really tired today. 

did a nice long sunday run with roger,jason and blake out at lake hefner. ran a little harder than i wanted to but was all good. with the company. ap 7:15 but dropped it down to 5:45 low 6z on the back end of the run.

Solo pf out n back. Ran in some really nice wind.

Rode up to Bluff creek with Ean to meet up with Jason, Roger, and Blake for some mile repeats.. Jason, Ean and I got a few extra miles in while we waited around for Rog and Blake..

OCU was out doing some workouts due to the cold and wind on the BCT.  I talked to Conor H for a bit and took off to steal a CR from SS on the mile loop. My watch screwed up and I ran real hard the first mile so not sure exactly what my pace was but pretty sure it was my best..I ended up stealing it with the next lap I ran. (5:08) offically CR belongs to me...

We ended up changing directions of the repeats and ended with the hill. Felt really good once i got in a rythm..When we stopped my legs really tightened up. Really like running in the cold dry air. Wish we had it all the time but could do with a little less wind.

Dreadmill miles pf 8 miler

Stopped by Draper dirt roads and did a quick 3 mile out and back on the hills in the  blowing cold wind of Oklahoma.

Did a quick draper 1/2 on dirt... Saw ou track team out about 1/2 way cold but nice out. Persome running weather

Progression long run around draper in the wind.. Solo after work 6:28 ap on the road. Other than the wind really nice day to run.

Slogged run in the snow.  

Dreadmill pf fartleck progression 1/4z

Met Jason, Blake and Roger out at Hefner for some 1/4 mile repeats.. I went right over and got in 8 while i waited on them and then did their W/O with them. Nice day of miles for me that i really wasn't planning on. Was hitting my 1/4z from 64-68 most of them at 66. did a full recovery. 

met a dude on the c/d that talked like he might like to start running with us. John D.

Picture perfect day for a pf run.. Weather money.. Doublin fo sho

Man hard to believe how nice out it is..wasn't planning on going this far but hey i was already out there figured might as well get a few more in. Stayed on the dirt run #2 feelin pretty good. 

Pf solo out & back nice weAther for runnin

solo draper dirt roads after work run...hilly hilly

signed up for San Antonio Rock and Roll full yesterday after being strongly encouraged by JB 

5 months = 1  5k race , 3 marathons, 1 half

Yolo

went out to draper after work and did a solo 20 miler. ran the n side first and ran all the ins and outs to make a 1 loop 20 miler..

did 5 x 30 sec pickups between 5and6 miles. then picked up the last 10 miles to a moderate ss. 6:50-6:13ish.. wind pick up out of the n pretty good 

Solo pf progression ap 6:07 wm

solo 12 miler at ewp.. nice to get out early..little bit of frost on the pumpkin.

10 red dirt miles with jimbo.. Wind picked up reAl nice on the way back...nice to see jimbo back at it

Decided to make running a race on Thanksgiving a tradition this year. I talked my sister, son and a friend in doing it as well. Got downtown bright and early and boy howdy was it cold...I met up with Eric D and we jogged the course before the race and got a good warm up jog in. 

We lined up after chatting with a few runners. When the gun went off I tried to not go out as crazy as I usually do. 

The first mile was pretty much all up hill and I came through the first mile (5:17)with a kid from OCU who i ran stride for stride with pretty much the whole way. I felt like he put in a small surge going downhill from 1-2 miles and I took back the lead from 2-3 which was mostly up hill. 1 sharp hill on Broadway I thought he may be getting a little tired and I put in a surge around a corner and maybe got 3 or 4 strides ahead of him. I put in another with about 3/4's of  a mile to go and he kept reeling me back in. 

The last 400m that kid dropped me like a bad habit and never looked back. ha he had another gear that i didn't have. 

I had a great race but came up a little short of a w. 

My sister did well for her 1st 5k she ran a sub 30.  My boy and Carrie did a walk/run @ 48 something and I was proud they were out there. We worked up some good hunger and released it on a feast.. hope everyone had a great thanksgiving.

Bought some Adidas Boston Boost today and took them out on the track at WMH. Did a short w/o of 3mile w/u then 3mile mp then 4x300m @ 5kpace and 1 mile of strides on the straight aways.

Love the boost. In my opinion I believe adidas has made some crazy break through on shoes...these Boost line are far superior to any shoe i have ever wore.

7:30 from Louie's parking lot we had a nice crew today...SW wind made it a nice breezy run. Taper time for me this week. Headin down to see my ole buddy JB and run a marathon with him and Ean. Yee Yee.

Had some good donuts this morning post run. Roger Jason Jimbo and I .

I may have scared a few folks with my portions. 

Andrew took a selfie of us after the loop around the lake.

Did a reverse loop of yesterday with Jason H. 

Cold front moved in an with it 20+ N winds made a chilly run in some spots, but overall had a nice pace and good company. 0 water stops, feels kinda weird being able to run around the lake without needing a drink. 

We went to dead coyote to cash in on a gift card i won at the 5k the other day.

Bought a box of gu and some nuun.