Master runner

Solo o&b fartlek 1:30/30 for 4 miles 

met danny for an easy out and back on base

shuffled around jakes place did a few strides woth jake&jhat

Ran with jake,ean and marylynn on switchback trail. Easy

Well my race weekend started off by getting sick Wednesday evening just before I went home from work. I ended up calling in Thursday and got in to a minute clinic at CVS bright and early. I ended up having a ear and upper respiratory infection and the Dr. put me on an antibotics and gave me some flo-nase. I stayed home and packed the rest of the day and just took it real easy.

J-Hat and I took off bright and early Friday Morning and I felt much better with all the rest I got 2 days in a row. I figured with a couple more days of going easy this might be doable. We got down to Jakes place about 4 Friday evening and got a nice little jog with Jake on switch back mountain and a few striders to top it off. 

Saturday we slept in and waited for Ean and Marlynn to get there before we did a small 5 mile shake out and then headed to the expo for a bit. 

J-Hat and I got a selfie with Meb who actually took the pic. with my phone. 

Race morning I woke up and felt pretty good. Jake, J-Hat and I all loaded up in my car and Ean and Marylynn drove down themselves because they were planning on heading out after the race. 

We got down there and I found a spot close to the start line to park and we got out and started looking for a place to hit the restroom. We ended up going to a Hotel just around the corner form the start line. We got down to the start line with about 15 min to go and I started seeing a lot of really big name elites that were running the 1/2. Mostly women but Aaron Braun (the winner) was there too. I talked with him for a second and also with Kellyn Taylor and wished them luck. 

We lined up and took off and I had a beanie on and it got toasty real quick. I ended up taking it off and throwing it at the Alamo as I ran by. We had a really nice sized pack of runners for the first 1/2, a few of those being the elite women for the 1/2 and then things split up.  I thought I was in 3rd from what I could tell and then we had a longer straight and I saw a few more dudes ahead of me that actually put me at 5th. At mile 18.5 we had a small turn around and I could see who all was up there and i picked off 1 dude at the turn. About a mile later i heard Ean holler my name from across the river. I gave him a wave and continued on. I could see the guy ahead of me catching the other 2 guys and then I lost contact with them until we got up on the road. A spectator told me the next guy was just about 30 seconds ahead of me and looked awful. We had about 2 miles to go and I tried to do little pickups as I watched him coming closer and closer to me. It help to have the 1/2 marathoners cheering as I went by. I fell a little short of catching #3.... seconds out of the money but a Master victory and a PR on that course by 3 minutes was a win in my eyes. 

I felt like I fixed my fueling problem that I had at TCM. I ended up taking 3 gels. 

gel #1 - @ mile 4-5 key lime

gel # 2 - @ mile 9-10 key lime

gel # 3 - @ miles 16-19 mango

each gel was nursed on an as needed basis.

I took several water and gatorades. More when the sun got up and out.

Had a nice surprise at the end of the race when as I was greeted by a woman that I went to Church with when i was a kid hollered my name.. she used to date one of my cousins and she had just finished her first 1/2.

The whole Crew. REMEMBER THE ALAMO! It has no basement.

easy o&b pf

eAsy solo o&b

Talked to Bruce at the gym for a bit after 

o&b with last mile pickup to stretch the legs.. Feeling good.

did a steady state across base before lunch. legs feeling really good after sa marathon. 

jumped on some red dirt roads out at lake draper after work for a solo week ending run

Met up with Ean, Nate, J-Hat, Jesse, and Connor for a quick jog around the lake.. made a big loop to add on a few.

easy pf o&b

AM- Easy o&b with some core work and legs to cap it off

PM- did a solo mile repeat workout.. Was trying to hit 6x 1mile @ 5:20 pace with 1/2 mile recovery. Fell off on the last 3 but with an earlier run and core workout/ weights I'll take it. Ran at bluff creek and blew a tone of snot out. Lots of deer out!

Did a nice and easy recovery run on base. Solo Yolo

Headed out to lake draper right after work.. did a 2 mile warm up and wanted to tempo 10 at mp..wasn't quiet sure what to expect with the lunch i had at rib crib a couple of hrs before but went ahead and ran anyway..i hit the first 6 pretty close to what i wanted and really fell off the last 4 going into a 15-20 mph wind and a slight up hill. 

i almost stopped when i hit the wind and called it a day but decided to just tough it out and go by effort. 

was a pretty cold run. glad i got it done.

Ha i'm pretty excited i hit over 4000 miles for the year..big mileage lifetime pr for me..yahoo

easy recovery run on base..cold but nice 

hit draper after work. Was gonna go 24 but didn't feel real good and decided to cutter short.

pf solo o&b

met J-hat out at lake hefner for an after work workout..my plan was to do 3x 3miles with a mile recovery between each set.

After we warmed up i felt a bit nauseous and did a little dry heaving but never got anything out of it.. I spit up lots of nasty flem but did the workout anyway..

It was pretty hot and windy out. Glad i did the workout. Boy howdy it was pretty rough though.

ran off my apple fritter all around base

met J-Hat, Andrew, Kelsy and Maryln out at lake Hefner for a loop. I got there early and shuffled around for 4-5 miles and waited for everyone to get there. Ran into Roger and Blake who were doing a long run and chatted with them for a few.

Plan today was to take -10 sec off of each mile and try and finish at 10kish pace...i figured start at 6:50 and try and finish at 5:20.... everything went as planned. the wind made it pretty rough from about mile 4-7 but i was able to hit pace.

odd thing about this workout is it sure seems harder than just hitting a faster pace for the whole entire run.. I think this is the first time I actually was able to hit the last few miles at the pace i was aiming for. 

Merry Christmas everybody!

shuffled around the hood..really nice for Dec. in Oklahoma. Big ol storm is coming in tomorrow though.

Had a great crew meet up at the boat house for a point to point long run. We planned on going from the boathouse all the way up to lake Hefner Louie's.

We dropped off and picked up folks along the way. All together had about 10 folks take part. 4 running the whole route J-Hat, Ean, Nate and Myself. Nate and Myself did a pickup about mid run and added a few extra miles to give us both a PR on our longest run. 

Had a blast..started raining on us about 4-5 to go but felt refreshing. 

Water Stop mile 6-7

did 5 slow rollin icy super windy miles..had a mid run coffee and bowl of soup at my mom's.

hoping the roads are bad enough for work to cancel.

first dreadmill miles in a long time

was gonna do a workout on the treadmill but after my first 5:30 pace 2 mile i was ready to throw in the towel... 

Treadmills are not for workouts in my opinion.

pf'n on the tm

met Nate out at draper for a quick 10 on the dirt roads.

went out to lake hefner for a 12 mile tempo. did warm up miles with Blake and Roger. 

felt pretty good except for a small blister that i got while running on the treadmill earlier in the week. Last couple of miles were into about a cold 10mph wind.