Master runner

10 magical red dirt miles after work.

no huge expectations or timed goal times for this weekends marathon. Looking forward to having a good time with some great running friends.

yee yee

Dreadmill pf 3x 1 mile fartleks @ mp-hp

River fog run after work. Did some pick ups marathon - half mara pace 1-3 min on/off and did about 8x 20 sec at 5k pace

4 miles after riding all day... Outta jb's house with ean and team jb

Easy miles before expo..4 x 30 sec strides

Race morning Jake, Ean, Katie, Jennifer and myself headed out from Jakes place. We were planning on Starbucks but they were closed, so we slid into a gas station and i got a cup of coffee (Black) and a Blueberry muffin. 

We got downtown about 1hr before the gun. Jake and I started shufflin a bit and hit the port. Weather was close to perfect. 

We lined up and I saw a few familiar faces from OK and what seemed to be a really big 1/2 field. 

My plan was to go out in low 6's and try pick it up on the back half.  I was running in 5th place through mile 19 then started picking off a few runners. 

About mile  17 I  saw Jake out front with nobody in sight. I gave him a Yee Yee shout and kept watching for 2nd place. When I got just past 18 marker I saw 2 dudes running together about a mile ahead of me and the dude that was just ahead of me was slowly coming back and i caught and passed him somewhere around mile 20.

When I got around 3rd place dude I realized I was in the money and 2 place dude was coming back really quick.  I kept thinking how cool it would be if Jake and I went 1-2.. When I got down to the finish line I was so crazy excited. I saw Jake with an American flag draped on him being interviewed. Jake won easily with a 2:29:04 and I ran a 2:38:17 new PR 

Jake and I hung out at the VIP tent waiting for Ean and Katie / Jennifer

Ean ended up puking about 100m from the finish line and ended up running a 3:16:17

Had a wonderful weekend with some great friends. So Blessed.

Miles are paying off. 

Did slow 8 out on a Jake trail..saw a bunch of deer.

team jb , matt  d & ean

hittin some kneaders

after working 10 hrs i met Roger, Jason and Blake out at Hefner for a little post race run. We ran into Jazz and a friend of his (Danny) and did a few more miles with them. 

My legs feel remarkably well and I am very pleased with how I feel so far. 

After work workout with a nice crew. Lake Hefner Roger,Jason, Blake, Connor,and Ean.

W/O was 4x800; 4x 600 with a 1/4 mile recover jog. 

finished with some easy miles and had to break into Blakes truck afterwards.

1370

This week has been pretty crazy busy for me. I didn't get to run at work till today and slipped out for a quick 10 just before lunch. Weather right in the perfect range. Legs were a little tired today after last nights w/o. 

Started feeling a little bit of plantar flare up in my right arch. Nothing too bad I think it will be gone in a day or so.

Sleeping in tomorrow and prob do some dirt road running somewhere.

Hit some easy miles with andrew and connor on okc river. Tried out a new trail down to eagle lake in del city from the boat house. 

Really nice mid-december weather

Took my running suit to church and got some miles after services. Did a some circles on ewp mile and a half track. 

Very strange weather for mid dec. warm and windy

ran solo with some tunes....  Not many folks out

Pf dreadmill w 5x1 min pickups @ half-5k

Made it out to WMH track with Ean. We did a small speed workout. 5x 200 with 200 recover then 800m jog and did it again. 

Hit all my 200's in 33 execept for 2 I hit 32.  Felt good to change leg speed for a bit. 

Ean wasn't far behind, I think he started at 40's and worked down to 35-36 range. Impressive for a big ol boy.

Pf 6 mile out&back weather just right

Easy out and back pf..weather money

Easy 6 on dreadmill 6x30sec strides

Got out to lake Hefner bright and early and signed up for the Naughty or Nice 8k. This year it was somewhat a new course..basically a straight out and back from Stars and Stripes park out just a little bit north of Louie's was the turn around. I met Jason, Roger, Court, Ean and Danny. We did a warmup on the course and did some warm up stretches in the parking lot just south of the restaurants.

Got back in plenty of time to drop off my sweats and get a quick swig of nuun. I felt really relaxed and ready to go. Don shot off his shot gun and I gave out a "Yee Yee" for good luck and i recon it worked. I pulled out from the gun and led the whole way. At the turn I was at 13:33. Ean was next behind me probably about 30 sec back. I felt I had a comfortable lead and didn't look at my watch too much. I felt strong and relaxed the whole way. I was a little surprised that I didn't put in a little faster time. In my mind I though I would be around mid 26's. 

Roger reminded me that I was only 2 weeks off of my marathon. I am still happy with the win and a PR. 

Something inside bothers me when I know that I have run that distance faster inside a 10k. 

happy but not content  

other than the wind it was really a nice running day.. Ian, Roger, Danny and Jason x 2 made a big loop at Hefner with some track miles mixed in at Hefner mid school. 

didn't feel any ill effects from the race yesterday.  

Pf o&b ran a few miles with frankie Jo. He informed me he's added 18lbs since oct. . First time  in a long time i got to see the sun.

weather was really nice for running.

may double on miles today!

Solo-Slow pf progression - AM 13.01

2z day Tuesday on Draper dirt with Danny PM - 7.68

after work went out to draper dirt roads for an easy run...Jerry D Faulkner called and told me he was in town and wants to go running the next couple of days.

Got up and out the door bright and early. Decided to do a track workout at westmoore in the dark.  

W/O = 5 x 200/200recover then 2 x 1 mile 1/4 recover ; 5 x 200/200 recover

Broke in my new Boost Energy's 2 ESM's my mom bought me for Christmas. So far so good.

Was nice and cold out. S wind was blowing pretty good. Glad to get  my run outta the way early...Merry Christmas to all. 

Took Sophie for a hood run.

met up with danny and ean out at draper and did some down hill repeats on the gravel road for about 1.5 miles of downhill X 2  then continued to go around the lake. nice and warm out for the end of dec. 

Had a nice crew show up for a snowy run. Out & back from nhp.

Met up with Jason, Jimbo, Blake and Scott at Lake Hefner. I finally got a chance to  returned Scotts cornbread dish that I've had since the OK RUnNER Chili trotts.

It was good to see him and Jimbo out. The weather was absolutely run perfect.

Scott did about a 3 mile out and back cause his achilles has been flared up. We contiuned on around the lake hitting all the ins and outs. 

Jimbo was falling off pace around mile 8-9 and we continued on. I kept baiting Jason and Blake on their pace and we were moving pretty good the last couple of miles. Jason and I jogged back to get Jimbo and ran into Wilp and talked with him a bit. 

Good run with some good company. 

Did a Jason x 2 run on the OKC river after work. 

We ran on the S side of the river and ran down to eagle lake and back down to Western ave. then over to the skytrail bridge and back.

East wind was brisk when we turned into it.

supposed to be really cold next few day.

Ran 8 on the dreadmill! Balmy 80's under the heater vent let me sweat out a few lbs. 

did a intense core workout after my run... Probably gonna be sore the next few days.

might work in a track w/o after work.

Made my way out to the track for a quick workout before the cold set in...I did 12x 400m with a 100m rest. did them in sets of 4 and ran a 1/4 recovery between sets. Probably averaged 77's

Pf dreadmill with 2x 400 m pickups