Master runner

just added up all my totals from Jan - Feb 2 so i could get an accurate annual total.

Jake, Connor and I Lake Draper recovery run....all dirt. 7:10 pace average hot long run.

8 miles at work 7:48 pace. Solo out and back PF

 Week 11 Boston training

Track workout at Rankin Track with Connor, Andres, David and Jake ran 4 cool down miles with me.

Did 8 x 800 @ 2:36-2:30 with 1/2 mile recovery... goal was 2:36  

Felt great breathing was spot on and I felt about 1/2 my age. Weather was near perfect 1-2 mph wind sunny...shirtless Feb workout on the track.

12 miles total 

Easy out and back recovery run. 8 total 

Ran at work. Paid For (PF)

Thankful to be running healthy. 

Met Jake on Base and had a nice tempo. 8 miles were supposed to be at Boston Marathon pace 5:55...Jake pushed me into a quicker pace but felt good and comfortable I had a time of 46:16 for the 8  5:47 mile pace. Jakes watch had us at sub 46..gotta go with the old man watch.

Weather today was hot 60-65 guessing no wind super humid felt like stormy day in OK.

We saw several folks out and about running including Big Jim who is quickly becoming Slim Jim.

Met Connor on a nearly perfect running day. He had already ran 6, I did 10.56 and Connor dropped off at 6.

Ran on Earlywine 1.5 loop hardly any wind alot of folks out enjoying the nice weather. Felt pretty good most of the run..something about earlywine track bothers my shins when i first start out but usually goes away by first mile or so.

Connor and I were both sporting out new Air Icarus - so for so good. not a bad pair of kicks for 30 bucks.

Looking forward to hitting my long-run in the morning on the OKCMM course..so far Jake, Connor and I are going. We'll be celebrating Jakes new mileage PR.

Windy run

Met with the running crew(Jake, Connor, Ian, and I) at 8am with some generic 5hr energy in hand. Swigged it down and head down the OKC marathon Course.  Took about a mile in to start feeling like a runner, it was about 39 deg out if I had to guess. 

The Plan was to run 18 with the last 4-5 miles at Marathon pace or better and the other miles were to be moderate to hard.

 All was going pretty well about the first 10 miles...then we turned into what i would guess to be a cold 15-20 mph SE wind.. some how i did manage to get 4 miles marathon pace or better and averaged over with my next lowest mile split i would have managed to do the workout.

 Average 6:25 pace for the whole 19 miles. Giving serious consideration to go back out this evening and getting a little over 3 more just to even up my weekly miles to 90.... Good week of running. Buddy Jake ran a record high 140 to top the day out. He's gettin fit and I look to see him do some real good racing soon. 

Connors girlfriend whooped us up some biscuits and SOS gravy that was good stuff. 

Nice and easy Draper run with a good group of runners...All dirt roads..

Made the stupid decision to eat mexican food out with my mom hr or so before the run. Lesson learned.

Beautiful day and good company.

 connect.garmin.com/activity/273073700

PF 9 @ 7:07 pace- solo base run did 8X10 sec pickups on the way back on a out and back

1 mile Dog Jog with Sophie. 

Solo Speed workout in the Snow.

Went to Stars and Stripes park at lake Hefner after work. Didn't know what to expect with all the snow today, lucky for me I had a clear running trail, just a few wet spots but nothing i couldn't handle.

Started off with a 3.75 warmup with stretches. Workout was 6 X 1 Mile repeats 1/2 marathon pace (5:35, 5:31,5:35,5:35,5:36 and 5:38) with a 1/4 mile recovery. I felt really strong and comfortable each one...I was really ready to get out of cold wet snow and was glad i did them afterwards...1.25 cool down.

Did warm up and cool down in Lunar Glide 3's and w/o in my Lunar racer 2's. 

A.M.

PF(Paid For) - 9 out and back 4.5 Solo

7:40 pace

will probably pick up a few more with Dasher practice today.

legs felt good coming back...did 6X10sec pickups

P.M.

3 miles with the Dashers...Volunteer running coach 

Solo tempo Lake Draper loop.

Did 3 miles of hills for warm-up easy  and did form drills x 2..connet.garmin.com/activity/273339109

Really didn't feel like even running but knew i'd feel better after i did, so i took a couple of deep breaths and off i went. 8 miles 46:54 solo...blew up when i hit the head wind not to mention it was really hot and started feeling a cramp come about mile 7.

connect.garmin.com/activity/273339103

After workout on cool down my buddy Danny was driving by and gave me a bottle of water which felt like a life save. connect.garmin.com/activity/273339093

PF - Recovery run 7:19 pace..really debated about wearin my long compression pants but sided to just go with shorts..

Man oh man the air was crisp, clean and cold but exactly how I like it.( minus the north wind)

Did an out and back here on base with 8 X 15 sec pickups.

really lookin forward to my next race (Little Rock 1/2) all this marathon training is gonna pay off i'm hoping.

PF Workout 

HILLY HILLY HILLY

Met Connor at the Mt. Bike trails and ran a loop around Lake Draper (the most prestigious place to run in OK) I think today was the prettiest day of the year for running.

We got a late start but it was all good. Connor said he wanted to take the first miles a little easy and due to the good 3 miles of hills we did. I dropped some waters at mile 9 and Connor had to take a port stop at about mile 6-7.... after our water break at 9 we proceeded and i was feelin pretty good and wanted to pick it up a bit and about mile 11 i took off. Connor wasn't feeling to well and decided to only do 14. When I made the turn to do a hilly 6 out and back I had nature make a strong call so I made a quick pit stop and made good use of my .50 gloves. 6 mile out and back was a strength builder..quite certain that them hills are gonna pay off.

Got back to the car and Connor had left me a nanner...Tanks Connor

Long Run.  connect.garmin.com/activity/274015526

First day of the Week Dirt Road Run

 Met up with Coach (Rog) at Draper Marina shortly after I dropped some waters out...

Rog had dropped a couple too which we need with the high winds and heat. We headed out roughly bout 1 after a short little walk over to the marina RR..We headed south into the wind with a little help from the trees it made running into the wind doable.

My legs felt splendid after my hilly 20 miler the day before. We came around a corner at about mile 3 and ran into about 10 horseback riders that had a big ole dog going along with them. Luck for me the big ole dog ran right by me and went for Coach. (later he told me the could feel the breath of the dog on his leg). We continued on and decided to turn up my the RC plane field to get a drink of water that I had dropped about mile 4.5 this cut off about 1.5 miles that we typically do, so we just ran it in reverse and doubled back around and hit the water again. Now we took off down the hilly road and about a mile down we encountered another runner hungry dog. This time I just hollered at him and told him to get back and luck for us he let off the pursuit.

When we got down to mile 9 we had another water stop and were only 4 miles away from the cars. When we got back on the lake road it was pretty sloppy from 4x4 folks muddin and horse back riders. Overall it was a really good run and enjoyed the company from Coach. 

Hammered down a slim fast and nanner thanks to Rog.

 connect.gamin.com/activity/274654351

 Matthew 5:41 And whosoever shall compel thee to go one mile, go with him two.

Run 1

Early morn mile and 1/4 with the hound..Sophie loves to run. Wish she could go the miles but I think she's a sprinter. connect.garmin.com/activity/275076686

 Run 2

Jake called and had a patient cancel and wanted to get a few in on the Katy trail so i met him up at the gym and we did a quick 5 mile out and back windy going out fast comin back. Just 1 dog scare with a couple of pits I had to break out my mean man holler I think it scared Jake more than the dogs. Legs were feeling good. connect.garmin.com/activity/275076678  we did 6 X 10sec strides at the end of the run. connect.garmin.com/activity/275076663

Run 3 

 Met Connor for a 8 miler on the OKC River man the first 4 miles were run in what seemed to be a 30-40 mph wind tunnel.  The turn around was much better and made up for it. I felt really good to be able to run a couple of times today. connect.garmin.com/activity/275076657 

9.4 PF out and back was only going to do 6 but decided with the nice beautiful weather to knock out a few more...Got the .4 that I missed yesterday. --ya I got it Jake. connect.garmin.com/activity/275450697

 12.2 Speed workout..3 X 2 mile repeats with 3 W/U;C/D wasn't sure how I was going to feel after a 9.4 run. Met Connor and Andres and we did 1.5 out and back W/U. connect.garmin.com/activity/275450688 

We came back to the cars and I swapped shoes and did my form drills with a Port stop.

After our warm-up we decided to run our repeats E and W not much wind anyhow.  

Set 1 ( 5:26;5:33) connect.garmin.com/activity/275450679

Set 2 ( 5:36; 5:35) more up hill and wind going E Connor and Andres bailed after that connect.gamin.com/activity/275450675

.

Set 3 ( 5:31; 5:28) - Solo connect.garmin.com/activity/275450668

Cool Down connect.garmin.com/activity/275450663

Double out and back with Jake and Slim Jim - PF style in the snow..almost fell once and Jake went swimming. 

connect.garmin.com/activity/275788249 

Post work 10 mile Progression Lake Hefner loop.

Picked up Jim and headed up to Hefner to meet Jake. Did the curly shuffle to get changed and out of the car for a 2 mile warm up where we met up with Ian did form drills and hit the port.

 connect.garmin.com/activity/276124511

We decided to run west going clockwise around the lake into the wind so that we might have a little tail wind on the dam. Man did I feel good this was a dynamite feeling run to me my breathing was spot on the air was cool and I felt really relaxed. No sun to zap any extra energy..I was really surprised I felt this good seeing how I didn't feel like I had carbed up enough for a longer workout.

connect.garmin.com/activity/276124505 

did  2 mile cool down and took Slim Jim home.

connect.garmin.com/activity/26124491 

Out and Back 8 miler had Big-Slim Jim with me first 3 miles..cool start but nice and crisp.

felt might near good.

connect.garmin.com/activity/276400093 

6.5 on bike trail and 6.5 on hilly road N Draper... Eric made it out on the bike trail with Jim and I. Jim got a few more. bike trail is really nice alternate for real windy days like today.

Trail run 

Solo, cold rain-wet. windy run that built 9 kinds of character, but at least i didn't have to get on the dreadmill. PF-8 

 connect.garmin.com/activity/277717099

Met Connor and Andres for some k repeats 5X1k @ 1/2 pace... was more like 10k pace. 

I should be easy miles the rest of the week. Little Rock 1/2 here I come.

Felt good and strong. Breathing was good and had plenty of pop in the legs. 

PF - 8

3 with dashers 

tapering for LR 1/2

PF 8 - 1hr solo cold and windy

run with scotty to get the junk out of the legs after our LR journy

Scotty got hit by an old woman with her car...lucky for him he got a kiss blown to him and he's alright...Jake got a flat tire.

more to come.

shake out run with Jake and Scotty on the river in little rock.. awesome trails and did about 6 strides to loosen up legs.

Little Rock trail system seemed to have it going on...would like to have a week or so just to run all over them...

Did my best impersonation of  Troy Landry to keep'em entertained..

Troy Rap 

Had a good race in Little Rock ...

started out by waking up 4:45 on interal alarm clock and hoped in the shower and was out before wake up call. had a nasty cup of in room coffee and decided to drop a few bucks and get some starbucks in the lobby. to my suprise they had free starbuck coffee and breakfast for the marathoners...i shot jake and scotty a quick text to let the know... i couldn't pass on a good cup coffee and otis spunkmire muffin.

Shortly after jake and I boarded the shuttle bus and had a lost bus driver.. he ended up dropping us off as close as he could and we walked  in and found the elite staging area...Little Rock Marathon did a fine job of taking care of us and have to say that a lot of marathons could learn a thing or two from them.

team JB and scotty did warm-up with a little over a mile made a few pit stops and did a few strides and stretches before going all out race suit on.

My nerves weren't too bad i actually felt really relaxed at start. I had a master runner that seemed very intested in me and knowing more about me as we were staged before gun time.

Team JB lined up together and Scotty D on the other side with the dead coyote dudes, we took out at a very comfortable 5:15 pace and when we turned back to W. i could feel a small head wind. I could right away tell that i should get to a closer pace of what i felt i could run on that day Jake and some of the lead packers quickly went out of site... i kept the dead coyote dude in close site and seemed content up to 10k behind him.. after that other than a few wheel chairs i was running alone till about mile 10 where 2 really big dude blew by me and stayed about 4 secs infront of me till they took the marathon turn and i took off on the 1/2... sortly after the marathon course and 1/2 reconnected for about another 1.5 miles where i fell in right behind the lead marathon pack that had two kenyans and a white boy..i was between them and jake. i pretty much cruised in solo from this point on. giving a wave here and there to some spectators.... my garmin had me about .3 over which kinda confused me as to where the finish was gonna be. 

connect.garmin.com/activity/280172504

Was pleased with my race - PRed  offical time 1:14:13 but was about 31 secs off of the all time master record in AR.  Pay out was 250 bones... feeling good about my training and lookin forward to some better races to come.

had a good massage right after race. then shuffled some easy miles out to see where jake and scotty d were and how they were doing.

Big slim Jim , Jas and I did a PF run. Jas turned back at 3.25 Jim and I went out to 4 and came back...worked in a 8  10-15 sec strides at the end of the run.. legs felt really good after strides.

Feeling like I should be able to hit all my scheduled workouts this week.

PF'N

Connor and Andres met me at the police station and we did a quick 1.5 out and back warm-up dropped off hoody at the car and did some form drills before we started the workout....

Warm Up 

I was really sleepy and hungry was really wanting to just go home and eat and nap but I ran instead. I was really  glad I did afterwards. 

The pace was good and legs felt better than I expected after the race Sunday. We were supposed to hit them at 5:40's but we always go a bit faster, my watch had a misread and i lapped it about 800m into the first repeat to try and get an accurate pace.

Repeat W/O 

Connor fell off pace on #3 he was breathing really hard and i figured that his asthma was bothering him after spending time with Scotty this weekend and his asthma acting up. I was wrong he just needed a port break...I took off on the 4th because they were gonna leave after it and I didn't wanna stay out any longer than I had too. So I ran the last 3 solo and

 Cool Down

did my 3 mile cool-down. My legs really tightened up good afterwards. I think lack of water had a lot to do with it.

PF 10 with Jake on base. 7:12 pace average. Beautiful day to run.

4 miler with the dashers

3 mile warm up 

W/O was 10 mile tempo at Marathon pace(5:55)

I hit (5:57)  

pretty much just went by the best effort i could, winds were 20 mph with gust up to 30 from the south....and it was hot. felt pretty decent when i got the wind to my back finished up with the last .5 mile into the wind. I was glad to be done and was wishin i was a little closer to the car.

did 3 mile c/d 

PF 9

(7:47 pace)

took out with big Jim, Sorcha, and Jas. 8 X 10 sec pick ups on the way back on a out and back on base run.

Windy Windy Windy Run

Dropped a couple of waters at 10 and 5 miles then met Big Slim Jim and made a new running friend, Daniel Stone, who I met through Sammy D. 

Anyway we took of into what seemed to be 50 mph wind running south and hit the first water stop and took a quick pit stop.  We were trying to figure out what we were planning on doin for the later part of our run where we wanted to pick it up with 4  to go. We got down to about mile 10 where i dropped the other waters out and I gave Daniel a gu i had been carrying around in case i needed it and we took off about a 1/4 mile down the road i realized i didn't have my car key and figured it fell out when i pulled the gu out of my pocket so we made a quick job back and sho nuff there it was shining in the ditch. Lucky for me. Went through some good hills at 10-13 and then into 30 mph gust for 2 more miles... 

Someone was holding a crit bicycle race that we watched about 4-5 waves of people going around during our run. a lot of college teams were in it.

We decided to head on back to the car which gave us 14 so we did a 3 mile out into the wind and came back with the wind to our back.... 

i shuffled around the parking lot waitn for big slim jim to return and we did a few stretches then i came home and make a killer breakfast. 

LONGRUN 

ran all over nichols hills with jake, connor, ian, katie, marylon and little matthew. watched the start of the run lucky 5k. look like pillow and his dead coyote team were ruling it.

nice run with some good friends....i had to bail early and do some plumbing work for my mom.

Solo PF - 10    5 mile out and back..cold N wind felt good other than that.  Did 8X 10sec pickups on the way back. Saw Danny heading out as I was going in.. May try and sneak in another run in this evening.

had a really good speed  workout on the track..the workout was supposed to be 5 x 1mile with 800 rest. i have been doing these at a slower pace 5:36- 5:26 pace with a 1/4 mile rest and was slated to pick it up a bit today and run 5:12ish man now i know i know why i needed the 800 rest and found out the hard way..

Did  a 2 mile warm-up with form drills.

then ran them with Daniel Stone he was out in front of me for the most part of them. I hit  5:14, 5:02, 5:22 with a 1/4 mile rest...after the 5:22 i decided to use the extra lap cause i needed it. last 2 I hit 5:10, 5:24...then we ended up doin 4 x 400 and rested till 2 min from the time we started hit them at 1:06, 1:10, 1:12, 1:12

Did a little over 1.5 cool down 

Solo PF- 8 ...beautiful day.

Ran with dashers 4.5 around earlywine track...Last practice for the kiddos till Earlywine Dash in 2 wks

Planned 10 mile tempo turned into 8 mile tempo..Was supposed to go marathon pace but because of the wind, heat and lack of water in my body i decided to shutter down at 8 miles...

was ahead of pace up to this point.

We had a nice crew starting out, felt like i was a part of a running school.  

Got home and had dropped to a record low weight 131 

Tempo 

got in 8 miler at work with Big Slim Jim...PF......................windy

Met Daniel, Chris, Kasey, and Jack at the Mt. Bike trails and we took off running a bit on the trails..got in about 3.5 and had to bail cause Daniels foot was bothering him on all the turns and what not. 

We took off on the N. side of Draper and Chris and Jack turned back after about 1.5 miles Kasey, Daniel and I proceeded down the hilly 3 miles  and turned down back S towards the 1st water stop i set up...from there Kasey turned back and Daniel and I headed down the Hilly dirt roads, made big dirt road run from mile 7.5 to 17.5ish and then back on the road we came out on..Daniel hit a mileage PR with 21 today. We were only supposed to go 20 but anyone that runs with me finds out you might go a little farther...Heck your already out there might as well get another mile.

21.34 Long run 

Solo 8 miler at earlywine park...cool air was nice. took a nap during the day and didn't get out till 7p.m. Ran 4 loops on the outside edge of the park on the grass.

A.M. run Solo PF-8  58:30 probably going right after work for a second run

P.M. ran 10 with Daniel from around the house, grass trail, Mom's neighborhood...

A. M.   Base Easy 3 out and back solo PF run...looking like my PF days are done with all this furlough mess going on at work...bummer but at least I was able to train up through Boston.

P.M. Earlywine        Met Daniel, Nolan, Kasey, and ran into Jason ...we had a nice crew. I did an easy 7.32 felt great and the weather was spot on gorgeous.

Met up with Andres for a progression run out at hefner...did warm up and stayed running East and West as much as possible due to the wind. We saw Ian at about mile 3 into it and he hung with us for about 2 miles and on the way back he  got infront of us after we dropped him and he cut the course short. About mile 6 i Dropped it down to 5:50 and hit some pretty tough wind and lost Andres, I could see Ian about a half mile ahead of me and he ran with me for about .5 of a mile going 5:40 pace. I was getting pretty hot and salty by this point and wanted a drink pretty bad. Legs got stuck in the 5:30's and didn't wanna come out so we just finished up there.

 10 mile Progression

a.m. 6 cold solo pf miles...took it easy.sleepy..got to bed late last night.

5mile warmup Headed out of the police station after talking to Connor, he informed me that he would be there after our warmup, and  met Ian.   Eric caught us on his bike as we did a 2.5 mile out and back. I dropped my sweat pants and jacket and we loaded Eric's back pack  up with some water and Gatorade that I would alternate every 5k. After some old man stretches we took off.

 Run today was 20 miler 5w/u 10 at MP and 5c/d

10 mile at pace (5:55) We took off and were a bit slow the first mile lap..felt like i was trying harder than what my watch said..after mile 2 I got in a groove and away we went. Connor and Ian stayed with me till we hit the dam. The wind was cold but not too bad. I was able to maintain pace. The weather was just at the perfect state minus the little wind out of the NE. 

5 mile cool down

Finished up with a cool down run same as the warm up but this time with Connor...Was impressed with Connor showing up to run this morning after driving all night from Florida..

Body feelin good after last week...had some real quality workouts. 

Today was the big race day for all the kiddos I volunteer coach for. They all did great considering how horrible the wind was, I am very proud of each one and their accomplishments. 

I showed up for our group picture at 12:45 and ran over and registered. The wind was 25-30 mph from the North and was bitter cold....this wasn't a race I was really looking forward to running especially after my 20 mile run the day before 10 of which was marathon pace. I was hoping that I wouldn't have to get in a real heated race with anyone and was pretty lucky there.

5 km race 

I jumped the gun but made it back for it actually went off. LOL that was a first for me. I took out and led the whole way..wasn't too bad till I turned N for about .5 mile, man I thought i was going to stop right in my tracks..The pace bike was coming back to me I could tell he was really struggling too. When I loop back around it was all good( I had a comfortable lead by this point)  the last k was tough most of it was right into the wind. My youngest son was out waiting for me with about a 1/4 mile to go and hopped out with me and I told him to run me on in...I guess whoever was announcing  the race mistakenly thought he was a runner and made it out to be a nail biting finish.

Had a good time enjoyed the massage table afterwards..I won a 3 month membership to a Massage therapy place on the S side.

My new friend Rupesh made this his 1st 5 km and did well. He got there a little late and didn't have his # pinned on or have his chip on his shoe..lucky for him it was folded up in his pocket. He is pretty much hooked and I look forward to seeing him do much better in coming races. 

PF 8 miles with 8 X 10-15 second pick ups

Met Jake and Connor at the river for 2 x 2mile with a 1/2 mile recovery. 2 w/u, 2 C/D

The weather was near perfect for running, I had took off work today to take my son Teel for a flying lesson out in Chickasha which went real well. Afterwards he, Mary and I stopped in a burger joint just inside of Chickasha called J&W burger that makes a pretty mean onion burger that I would recommend to anyone passing through. Problem was I had speed workout later in the day..(Note to self never eat an onion burger on a workout day)

I was able to do the workout but fell off the back end doin it, and had to take some good smack talk from Jake and Connor.  

Inspired by Jake B i took the day off. 1st time in a long time. Let the taper begin...

PF shuffle ....this taper is makin me feel fat

Had the boy get me 2 things of chocolate toffee ice cream from Braums. yeah buddy.

Last 20 miler tomorrow, then it really falls off in the mileage dept.

16 days till Patriots Day. 

Did the first mile with Riley and der hund. last 4 on the grass trail.

Did a PF run with Jimbo and Sorcha 8 x 10 sec pic ups on  the end.

ran around the hood easy first mile with the dog. cool, rainy and wet.

day off was scheduled for running..lifted some weights and did some core

Had a nice crew out today..8 runners total 9 counting Court. It was a really really nice day to run. Light winds from the N sunny and cool. We started with a warm up and the plan was to come back and pick up Daniel at the police station. Roger, Blake, Andres, Connor, Andrew and Myself took off and went up around the Stars and Stripes point. Rog made a pit and I did my old man stretches there with Blake and Coach while the others headed back...we lost track of where we were in miles and ended up with a extra mile warmup... Got back and we had picked up Ian and Daniel was waiting...W/U

The Plan was to run out 2.5 and hit some water on the stomach and turn back  and hit some gatorade performance the 5 mile split and to do it at 5:55 pace. We saw Katie, Bailey with little MD Buhler on the way out on the 1st lap and caught them towards the end. Also saw Ian's wife Marilyn.   I was a little fast on the first one. lap 1

The 2nd one I was supposed to do the same thing but without looking at the watch and hit pace within 20 secs.. My pace was a little slow on the way back but i think it was due to a car that stopped me while crossing the street. ( that's my story and i'm stick'n to it) my oat was 29:40 (5:56) from point to point on the 2nd 5 mile but my mile split was off.. well I got the pack of M&M's coach told me i could have if I hit it within 20 secs.

 lap 2

Did cool down with Andres and Daniel came back and chatted a bit with the coach.cd

Last tempo before Boston... 1 speed workout left, 1 long run left. Getting really excited and feel ready. 

PF- 6 sure was nice out.

Met Jake and Daniel at OKC finish line and we ran the OKCMM 1/2 course with a few changes towards the end.

Was supposed to run at moderate pace.. We picked up Connor at about 5 miles into our run, he decided to run out of his house running reverse.

Legs felt good and breathing was good till we hit the wind. We had a somewhat brisk wind if I was guessing i'd say 15 mph out of the S. but when you run with me you find out the head wind follows me. 

Jake put in a little surge on Classen and I went with him and Daniel wanted to only go 10 and wanted to save some for his race tomorrow, so he and Connor finished up easy.  

The last several miles we dropped down to MP and it was really nice when we got the wind to the back and down hill 5:35 seemed effortless. LAST LR TILL BOSTON

Did the last mile shuffle. Jake and I hit up some Beatnix coffee after the run. 

I should  be airborne this time next week for Boston.. 

shuffled around Nichols Hills watchin the 10k race Daniel ran and then did some easy miles with Sam and Daniel afterwards....7 days till Boston. easy week ahead.

PF- 5 with Bruce had a nice easy stroll.

Last workout before Boston.

did 2 mile warm up with some stretches.

W/O 10 x 1/4 with 200m jog 10k pace

  2 mile C/D

it was really hot...close to 80 deg.  felt good to do some quicker leg turnover stuff.

Super Duper excited to be running in the Boston Marathon. I have trained hard the last 20 or so weeks and know i am in the best shape of my life. I have made a lot of good training partners and friends that have made a huge impact on my running. So Thankful for each and every one of you.

easy 7 on the track. 4 x 10 sec strides to end it.

pf-3 and some stretches. Heading to Boston tomorrow bright and early.

Met with Ian and Marlyn at the Boston finish line and Jerry never answered his phone so we took off on a little river shake out run. Nice running trails they have in Boston.

Man oh man it's hard to know where to start with this report. I have so much to cover.

I started out waking up about 1a.m. with jitters. I was so excited to be there and was ready to go. I knew that I should lay in bed and at least try to sleep rather than getting up so that is what I did and finally got up at 4:30 and knocked down my shower and put some body glide on my feet and what not. Put my racing suit on and when down for some starbucks. The line at starbuck was long so i remembered they had a dunkin donut shop in the mall so i when to investigate the line there and learned that the mall wasn't open...so i went back to starbucks and got  my coffee and oatmeal and bought a banana and blueberry muffin for the bus ride to Hopkinton. 

The plan was to meet some fellow Oklahoma runners at the Westin Lobby and walk up to the bus loading area together. On my way over to the Westin Hotel I walked by the finish line and snapped a few shots of the finish line while it was quiet and no one was really around. 

  I will have to come back and post more on this later..overall i pr'd but wasn't real happy with my time due to how far off it was from the level i trained. I felt like i let a really good day get away without putting in an effort that i am capable of running. Haven't put my finger on specifically what happened. I think the Hills took a toll on me.Race 

I was thankful to have finished without me or my party being harmed  and offer prayers to the families of those who were affected. This was so horrible.

Finish Line Boston 2013 

took the day off...went for a walk with Mary and Sophie when i got back in town...traveled home the majority of the time today.

took sophie on a mile run..she is getting fat. nice and muggy out. supposed to have some tornados fallin out of the sky anytime. legs felt good. calves are a little tight but think i'll go 5-6 tomorrow. 

A.M. PF 12.03 with Big Slim Jim. he was doing at tempo 10 miles at pace and i joined him. Was super suprised my legs felt as good as they did. think I will snap back from Boston pretty well. I have never felt this good this soon after a marathon. giving the full some serious consideration.

PM -   met up with Daniel and Nolan down on the earlywine trail for a easy 4.6 miles...North wind had a little bit to it.  Man I can't believe how well I am feeling..  

Did a little PF work run 5 out and back. nice and easy. Legs and all still feeling pretty good. Meeting out at Draper tomorrow for a long run. 

Had a good crew this morn. did 6 on dirt roads with some mud then got on the roads for the last 11. was feeling pretty good till about mile 10-11 then started feeling like i need some water...cause i did need some water. ran the rest of the way in feeling pretty empty. 

easy with the dog. then ran over to mom's to check on the pool draining. felt like crud.

 Ran 10 hot ones after work out at draper...Hills were plenty and i learned the importance of running with socks today. Never know when they might save more than your feet.

cold lazy gettin fat day..took off and took a nap

was gonna run on track but they had them used up so jake and i did a fartlek run. did 2 min. at 5k and then 1min recovery...did 8 well really 9 cause i didn't start my watch on one of them. Jake was running really strong and i felt like i was fallin apart. ran most of mine around 5:22 but dipped on both sides of that depending on where the hills were. Last one i really fell off at 5:39. 

good workout

look for jake to win sunday unless allen webb shows up. 

did a run down at regional park in mwc with daniel..we did 3.14 mile warmup, 2mile at his marathon pace 5:50 which was more like 5:40 -5:35 then we did a mile cooldown back to the car. 

found out today that Ian can get me a half entry..bonus with weather money. 

Got a run in with Jake, Jerry, and Ian out from Jakes house around OC and did some 6 strides to end it out. Was nice having Jerry back in town till he asked my wife if she was Jakes mom.

Met Jerry down at the Sheraton to run with the Legends..(Bill Rodgers, Dick Beardsley) just a nice little pre-race shake out. Jimbo, Jerry and I got a nice little more up pace 2 miles to top it off.

Photo of Me and Billy boy up at the Ok bridge

 pic

Drove downtown and parked in my usual spot on the street over from the 1st church.

I sat there debating on to wear my garmin or just go run and decided to just run . The temps outside were really good for running.   I brought my rain suit along thinking I would wear it to stay warm   till it was go time, then before i left the car i really didn't want to deal with bag check so i downed my 5 hr energy  grabbed my gu and headed over to the church and left everything else. 

Big Slim Jim was out waiting in front of the church so we made our way in and took advantage of the no waiting restrooms and chilled out in the lounge. Then Danny and Jerry showed up and we chilled a bit more before Jerry and i made a quick little mile shake out warm-up. then we headed over to the line and i started getting a little worried when the National Anthem started and we were not even close to getting in the gate. I saw a good place to jump the  fence and that is what i did. Then made my way up to the line where i saw Jake and many other familiar  running friends i hadn't seen in some time. Eventually Jerry made it up too.

they announced the past 1/2 winner who was a dead coyote and Jerry made a loud reply to it   "that time wasn't gonna win this yr" it really put a smile on all the people who heard it. I teased Jerry with a short pull down that got his attention. Then we toed the line and I was kinda in between and behind Jake and Jerry. 

Jerry took out quick and took a pack of fellas with him that were about 3-5 sec ahead of me Jake and Scotty. We hit the first mile at 5:25 and i knew i  wasn't gonna be hitting that pace the  whole way.

I asked Jake where his brother was when we got to the spot where he always tells the story of his brother going out with him the past yr in..

After that going up the hill Scotty took off and Jake followed too I was following a the dead coyote dude and triathlete dude, two guys i have never beat in a head to head match up. At one point Craig pulled up and hollered at me to not let the dead coyote dude beat me, and i gave him a grin and a thumbs up,    About mile 5  I closed in on them on a down hill when shortly after i stepped on a sticker that was sticky side up.... it attached to my shoe and was 1/2 way on  my shoe and was really bothering me.. I didn't want to stop and pull it off so i just ran with it. I did make 1 good effort to take it off by scooting my foot across the road..failed effort that is. 

I made my way down to the relay exchange where I handed off to Eric and continued on with my half.

Just before I crossed the 10k mat i heard Eric holler "I'm right behind you buddy". We continued up the course and made our way to Gorilla Hill and I made a move on a dude that looked maybe college age. I didn't recognise him, we made it to the top and he surged on me and we were seconds apart till we made the 1/2 / full separation at which point i was well ahead of the next person behind me and i couldn't see anyone ahead of me.

This really got my curiosity going as to where the other 1/2 marathoners were. It seemed as if the people cheering me were surprised to see me and i would listen for them to see how far back they cheered for the next person...which i never heard them. I got a slight breeze in my face coming down Classen blv but it was more of a refreshing breeze than a hinderance. I was feeling pretty good going down the home stretch and made a few crowd gestures to get them going. When i got down to the finish I saw them interviewing Jerry and he gave me a big high 5 as I ran by.

When i saw the clock i was surprised at the time I really didn't think I would have that fast of turn over that quickly after Boston. 

I took a few pics with Jerry and Chris Barnes and realized I was 3rd overall which was a shock to me. I felt really good though the race and started to tighten up in my left glute afterwards..  I  won out the Masters but didn't get the master awards i guess because i won 3rd overall.

Was really proud of all my training buddies. Jake won 2nd yr in a row, Daniel was behind Jake in his marathon debut, Big Slim Jim got a BQ, We won the relay 1st place...but Jake beat us by 1 min., Jerry now gone but still friend won the 1/2 , We killed all the coyotes... 

10 mile recovery in the hood and around the grass trail.

River run with Jake, Katie, Matthew D, Ian and Greg. I went an extra 2. Came back and had some hamburgers and dogs on the grill. Hot run but legs are feelin good.

solo hot draper 10 mile run...not used to the heat

went to the gym right after work and lifted some weights..the day was cold and wet kinda nasty with high winds and i forced my self on the dread mill...2 miles was all i could muster..Felt like a marathon. took some time to make it over to braums and refill my freezer.

Gettin Fat 

Solo dirt road 10 miler at Draper..worked in a few hills and picked up the last mile or so. Lower back has been bothering me a bit think it is stemming from my left glute..Feeling like I may need an adjustment.

met daniel and nolan for a jog around earlywine...had to do some work on my mom's pool so light on the running today.

Met up with Andres, Jake and Scotty at the rankin track. weather out was soupy and hot... did 3.5 warmup waiting for Jake to get out of his clinic. we started out as a group but after the first mile i knew right away the pace was too fast i just wouldn't last...the next mile i went the 1st 800 with Jake and Scotty  then fell off the back, Andres tanked a bit before me he set out the next mile and jogged. I did mile 3 solo and realized that was good enough for the mile distance and figured i would knock out a couple of 800's and do some 400's to top off the workout... this seem to help a bunch.

Jake and Scotty were clickin off some pretty fast miles and making it look really easy..they have some nice race times coming fo sho.

My stupid glute /sciatica  really got tight after the repeats and Scotty let me borrow his lacrosse ball to roll on and we did a 3 mile cool down through some neighborhoods.  I ended up going to the chiropractor today after work..

met up the the delgado nator and we did 5...i got in 1 on the wait. hot ...excited about sweating this summer. ready to get fit...tired of this sciatic nerve thing but it didn't bother me on the run so i am thankful.

trails..solo

ran loop around hefner with jimbo and andrew. warm and nice. felt pretty good.

Ran out of Connors new pad to downtown and hit a lot on the OKCMM course. found a few water fountains i didn't know existed. I really liked this run, it had a nice mixture of sites.

Did a hot 14.01 on dirt roads at Draper with Jimbo. We started at 3:30 because we both worked some OT today, and it was super humid hot and hilly. We were baptized into the heat today...no need for acclamation. 

easy pre church service run

after work run with connor out of his place to lake hefner and back. felt decent back and glute tightened up real good after run.

First 2 a day in a long time. just logging miles...did a few with Sophie. AM ran on the GT around the police station...couldn't make it all the way around due to the high water, so i did a few out and backs and ended in the hood.(7)

PM took the hooch and dropped her back at the house after her mile. finished up with 4 more around the house. came home and did some core and stretched. back / glute still a little tender but doable ( 5.15)

met jake at hefner for a quick 11 mile loop man was it hot...hit all the water stops today.

did 11 hot ones with jake. 

did a solo track workout . did 2.5 w/u then did 1 mile of 1/4's with 100m rest, then 1 mile of sprinting 100m coasting 100m then capped it off with an 800 at 5k pace. the rest was cool down.

easy run around the house.

another easy run around the house...waiting out the storms

took off due to the storm . run to the cellar

trying to get back into the swing of things...did a solo 17 around lake hefner...beautiful day...ran after work.

met the buhler bunch and did a loop around hefner starting from nichols hills..katie getting in shape, was impressed she hung in there for that distance in the heat. matthew was good as gold got to push him in the last couple of miles..jake was out of shape and getting fat.--same as me.

did a solo 10 miler at earlywine. did 1.5 mile at 6-6:30 pace and did 6x 10 sec pickups. that therapy really helped a bunch..i've been healed. ready to get fit 

Ladder at rankin track with Sam D and Eric D. 3 mile warm up 3 mile workout (1k down to 200m  w/1/4 mile recovery) 3 mile cool down. felt good for as hot and muggy as it was. back was no issue today..therapy worked.

   A.M. run

pre physical therapy run. was proud of Sophie for stickin with me at 6:30 pace the first mile...dropped her off at the house and continued on. feelin really good.

P.M. run Ran while Mary walked at earlywine park. felt really good. did a negative split not really planning to. think as the sun was going down i started feeling better. 

Ran some easy trail miles and a double out and back. Good and hot today, the trails had several trees blocking the path, hoping i didn't get into any poison ivy. 

Ready to sweat off some of the fast food i have put on. 

after much encouragement and prodding i talked jake into running and we saw silas running around OC so we caught up with him and ran a few laps..then jake and i took off for a run around Edmond. 

we had a nice crew that met on the river for a hot humid mid-day run. eric and jimbo were there when i drove up so we got a mile in before jake and katie showed up with matthew d. we took off and boy did it get hot. eric turned back at 5 miles and we continued to the end. Jimbo really gassed out a biker as we were coming back...that was the highlight of the run.  we made several water stops on the way out and on the way back found the waterpark in wheeler park to be very cool and refreshing. river run 

10 at earlywine with a 4.5 progression. got home and felt sorry for Sophie being in the house all day and took her for a quick mile....she PRed  7 min mile she has a better one in her i'm sure of it.

did a track workout with jimbo (6x800m with 1/4 recovery) hot humid and hard to breath 

did 1.5 mile with the hound when i got home. 

met roger and sam out at hefner. ended up running with ian some too..it was hot..i ran 12 miles with about 3  x 2 minute fartleks towards the end of the run. i felt really good - good enough that i could have ran a loop more. was super surprised that i felt so good in such hot conditions. 102 heat index. about 97 out.

ran a hot 8 mile trail run after work. boy howdy was it sticky nasty hot out. 

Ran with Jimbo, Sam, Roger, Andrew and Kelsy at lake Hefner. did a 18 mile loop with Jimbo to get a mileage pr for him he hit 90 miles this week. Looking fitter everyday. Proud of Jim for stickin with the training.

I felt really good. staying healthy. 

mile with sophie.

solo at draper after work...ran dirt road hills. This is one of my favorite runs I typically do on Sundays but went against the grain today.

oc running with jake, sam and roger. hot humid but good workout. 

jalapeno popcorn heartburn kept me from going any farther...lesson learned. met eric for 4 quick trail miles.

met Ian, Jake and Sam for a hot windy loop around hefner... Sam turned back at 3 somethin and Ian, Jake and I continued on with a few pickups, 2 min pick up on one and about a mile pick up with the wind at our back to finish it out.

met ian and marlynn at the earlywine trail and ran circles in the heat. ian really tanked hard at about 6 miles and decided to give it up after hitting 9 min pace. I continued on till i hit 10 miles..

turner falls 10 in the heat...with the buhlers and andrew and kelsy nice change of scenery nice hills.

suicide hot workout with jake - mile repeats in about what seemed to be 105 degrees after eating an omelet for lunch. First time i ever  successfully puked in a workout.

mile with sophie and continued on...sore feet / plantar maybe??

Ran with Jake and Sam down on the river....run was hot 90-95 degrees,  lacking water and windy from the south about 20-25 we dropped Sam at about 4.5 miles out, and I questioned my ability to continue at the pace we were going so Jake said he'd be alright with 6:30's going out with was more like 6:20's at the turn around at 6 i took a quick pee stop and Jake followed suit. About a mile into going back I started overheating and stopped for about 2-3min for a cool off break and managed to finish up the last couple of miles all under 6:30 but closer to 6:15 pace which pleased me. we met back up with Sam at the wheeler park water playground which was really refreshing, coming out of there we ran into Greg, Ian, Katie and Marlynn and Matthew (Max) We took Matthew with us for the last couple of miles and Jake and I went out for a couple more after rehydrating.

Sweaty Solo Seven on the draper bike trails. Summer is here.

met with Jake and Sam for some 100 deg 2 mile repeats on the Hefner trails. sam stopped after 2 repeats and jake and i stuck it out for the 3rd. afterwards we cooled down and came upon a man struggling at a water fountain and we called to get him some help and hung out there talking to him and trying to cool him off till help arrived. man it was really tough out there today. but i sure felt good after i did the workout.

jogged with jake,katie and matthew then after 6. we went for a dip in the pool and then jake and i did a hard 1.5 loop before heading to the house for some braums and watermelon.

21 solo miles all dirt at draper...roads were rough but the shade was nice...almost all shade in the evening from 6-dark 30..lot and lots of linkn park on the ipod

nice and easy on the grass. grass is so much cooler than the road.

got in 4 before jimbo and eric showed up and  was attacked by 2 different birds ...did a 5 out and back on the n side of the river. ate some water melon and drank a nice cold water and did 10 X 10sec strides on the grass 

Met up with Scotty D on the grass track in Norman and did a solid workout that included 2 x1 mile repeats followed by 6 X 1min on, 1 min recovery and followed up with 2 X 1 mile repeats  got in a easy 1.5 miles around the hood when i got home. next 5 days i'm off work and looking forward to stacking up some miles.

early morn run with jake. nice and cool out. probably run again this evening. Ran out of his house down to Santa Fe high school and ran on their XC course and back.

PM run did a 4 mile shuffle around the house 

nice track work with the crew...2 person 10 mile relay on the track alternating every 400m...Me and Katie B put a hurt'n on them. Hit all my 1/4's in 70-75 Katie was hit'n 87-90...she was 50m from lapping Ian on the last lap. had a great time and workout.

day off

ran 17 out at draper...dirt/road combination ran with Jimbo, Andrew, Eric, Katie and Kelsy nice crew 

Team JB all around Hefner. Hot but getting it done.

pumped some iron at the gym and then headed out the the best place in the world to run on hundred degree days..."Draper Hills" and did a easy 8 miles of hills.

Did a track workout the Team JB..In 100 + degree cause that's how we roll. 6 X 800m @ goal mile pace of  5:00-5:05   with a 400-600m recovery. Had to take 2 X 600m recovery the others were at 400m. Jake was ahead of me after the 2nd repeat from 4-10 sec. S wind 13-15 in our face 100m 1 way and to our back the other. got a couple of barefoot miles on the turf after workout.

Work out  

too tired

hot slow  solo run around Hefner.

rought tempo hot  couldn't hold the pace i wanted but did the workout anyway. 8.29 total morning 

did 8.44 with jimbo and andrew for a few downtown from the boat house.. 

did the 1/2 course with jimbo we cut off the last mile.. hot / tired didn't feel like running down the big hill on walnut st so we just cutter off.

post church solo run at earlywine. ran most of it on grass and did a pick up lap after i saw some lightning and decided to caller quits. last lap on trail ran at 5:36 pace for 1.5 miles

met jake and eric on the river did a nice 2x 3 mile workout with jake. eric did his own thing but was still out there. we did 2 mile w/u and 2 mile c/d with a 1 mile break between roughly on the repeats. cooler temps really make it nice.

11 on the river with eric. felt good feet wise.. i'm gett'n there.

1/4 mile repeats with 100m recovery X 15  

1 mile of running straights and recover corners

3 mile warm up.

1.5 cool down

met eric at rankin track rained a little muggy and humid but really nice for mid july temps

Did a pre run on the 10k course for race Sat. looks hilly and hot.

Wasn't sure to expect with a 10k this time of the yr. I thought I would do a little better but guess i've got some serious work to do. 

We took off with the 5k and the dude that beat me went out pretty hard the first part with the 5ker's thinking they were 10kers well the gap he make he maintained though out the  race. I didn't have the fight or will to surge to try and catch him..was content with the 2nd place $$ of 150 bucks.  The course was rolling hills out and back. I went out with a younger dude till about the first mile and dropped him on the first good roller and solo'ed it the rest of the way.. my leggs seem to be stuck in about 5:40's and didn't wanna come out. Ran my first mile at 5:15 pace and knew after the first roller that wasn't happening. 

Not a lot of folks showed up for this race and it was a good well run race. 

Dirt roads of Draper with Eric and Jimbo..Hot, Muggy and Hot. 6 mile out and back.

10 mile water park metro run

 met eric about 4 pm at the devon boat house and we made a metro water park run going to the ballpark n side of the river to downtown (myriad garden spray ground) then back down to the sprayground on the river. Watch said 95 deg and felt like 101

met Eric out at Westmoore track at 7pm which just happened to be the perfect time for a speed workout, track was getting good and shaded after our 3 mile warm-up and stretches. 

Workout today was  1x 800m with a quarter recovery, 2x 400m with a 200m recovery, 8 x 200m with 200m recovery and 8 x 50m with 50m recovery

bare foot 2 mile turf cool down 

hood miles

hefner loop @ night solo

eric jimbo and i at Draper for our sunday 12 miler

ran part grass part pavement. did about 5 miles steadystate mid-run 6:50-6:30 

run was muggy and humid. s wind about 16mph

felt pretty good for a late July run. 

had a nice crew show up for a track workout at Westmoore track. Andrew, Connor, Eric, Jimbo and Christina (andrew's sis) and Kels came out to bring a cupcake to Andrew towards the end of our workout.

we did a repeat basically of the workout Eric and i did last week.

 Workout

met eric and jimbo for a little river jog.. hot muggy typical OK summer run.

2 sets of  100m meter cutdowns :17 :16 :15 was what i was supposed to have done but i hit most of mine at :15

did a 1500 meter time trial with warmup and cool down. ran it at 10 am when the sun was up pretty good. 4:40 flat....workin on my speed. got a ways to go from where i wanna be.

double out and back with jim, eric, roger and frankie jo

track work at westmoore

Boy wrecked his motorcycle didn't make the run....cleaned up Jax Buhlers laundry.

westmoore time trial 800m 200m with warm up cool down

slow miles at earlywine

time trial at hefner on the dam. 2 miler with warm up and cool down with the coach

swap thursday and friday. thursday i was off. 

10 mile progression

50/50s on the track

ewp

did time trial 1 mile and 200m with jake and did a longer warmup and cool down. Workout and run were humid.

lap at hef with buhlers

jake and i went to sulfur and ran on some new trails..fishing afterwards...

first time to run riverside 5000..went out fast the first mile got passed on the 2nd lap of 3 by my master comp and hung on for the finish. got some work to do for brookhaven. took home 3rd place master money

Draper hills with a nice crew. hot felt good to sweat.

4mile warmup 

1 mile of 50/50's some with Caleb Mckee

3.5 mile cool down

all on Westmoore track

sat in the ice bath afterwards 

8 mile run round edmond with jake and roger...did 5 downhill fartleks about 1/4 mile fartleks

thinking i almost died on this run it was so freaking muggy

easy earlywine miles

did this hot muggy race to try and stay race ready...hoping by chance a good cold front will come in by Saturday. May have to re evaluate my goals..

Met up with a nice crew at lake hefner for a nice out in back in the sun.  Buhlers, Connor, Campbells, Roger, Jimbo and me. 

finally hitting the PF miles again..felt really great to get a run knocked out early...thinking about doublin today.

A.M. 8.31 PF Base miles solo....saw frankie jo and larry t on my run.

P.M.  4.08 did mile warm up then a mile of 50/50's then cool down 

easy 5 around the hood

going easy the rest of the week

did a 3 out and back at work..PF

brookhaven. 

17 flat.. not where i wanna be. not even close.. no spark today fixing to turn things around....running at work again.

eating out too much finally caught up with me. Weighed about 10 lbs heavier than last year.

recovery run with roger and jake at hefner. cloudy and cooler somewhat. ready for fall to get here.

19 midday miles with the Buhlers. nice day out

PF miles at work. did 6 x 1min pickups on the way back. 5:30-5:20

Track work out with Jake, Roger, Frankie Jo and Katie at rankin track...did 5X 1k repeats with 1/4 recovery

did a PF run 7 miler solo on base  - A.M.

Tempo 3 miler with some easy miles warmup and cool down - P.M.

am - solo pf 6

pm solo 9.15 with a mile fartlek 

tanked from working ot and eatting out too much... felt like walking back to the car. no motivation 

6 pf miles in the am

forced myself to get out and sweat 8 more...ready for some cool air - pm

couple of warmup miles with roger, frankie jo and jake caught us on the tail end....jake and i ran 6k repeats at 3:00-3:08 pace...jake finished most of his a few seconds ahead of me. roger and frankie looked strong too. needed a good workout to shake out the webs. still ready for some cool air to get here. ran these on the OC trail we had a slight downhill and some shade at the latter part of the repeat....nice change up from the track.

ran a cool down with roger and katie caught us on the tail end...saw court too.

am- pf 9 progression. hot sticky out there.

pm- did a solo 3 mile tempo out at hefner 5:28pace... had a little cold front come in with a little bit of rain on the tail end of my run...felt nice for a change.

14 miler with the Buhlers at Hefner..nice out. lots of clouds and cooler. 

had a nice early start with some cool air...met Jake, Katie and Ian for about a mile or so. made it a little passed 1/2 way and couldn't hang with Jake. I felt really depleted probably from my run the day before. was a really nice morning for a run. thankful that it is done. Averaged 6:28 pace for the total run.

did a hot 6 miler around the house. 

am- pf 10 mile out and back solo

pm- ran 7 with jake on the river and finished up the last few solo. cloud cover nice towards the end of the run... looks like rain.

had a nice crew meet out on OC trail system for some k repeats...Jake and I did 8k I was at 3:06-3:15 on my repeats Jake was 3-10 sec ahead of me. Roger, Frankie, David W. and Andres were all out as well. Saw Court and Sam as well.

nice little rain shower for the cool down 

river run with Jake...did 3 before he got there

am- 6 pf miles

pm- planned on doin a 5 mile tempo but changed it to 3 after started falling off pace....the mind was willing but the body was weak....waiting for the cooler air. 3 @ 5:34 pace was all i had today. Jake on the other hand looked really strong.

met up with jake at nhp did a little run around the hefner lake....red man was going on and the weather was money. 

did an easy out and back dirt road hill run at draper solo....blue skies, no wind and what a beautiful day it is...

10 - PF AM Miles - solo

10- hilly PM miles -solo

did a good work out at OC with the best crew of folk to date...Roger,Frankie, Blake, Ian, Greg, Court and  Jake and I ...with Scott Smith  as our guest tonight Michelle Wray had a quick showing and Katie made a quick Matthew pick up...Jake did the first couple of repeats with him in the stroller..

The dry air sure made things a lot easier tonight. Jake and I did 10 x 1k repeats and did the recovery to a mile. I hit most of mine from 3:05-3:13  most were right at 3:10 k pace.. Jake looked strong as he was 3-10 sec ahead of me on most. 

did a 2 mile warm up and 2 mile cool down 

pf - 6 solo man was i tired today

long day at work

Solo 5 mile tempo 5:40 pace...felt a lot better this week..finally made it to over 3 miles for my tempo..now work on getting that pace lower. with the cooler air it will come.

10 pf miles in the am solo slow

6.16 after work draper hill run 3 out and back easy

Met Jake and Ian at NHP and Jake and I did 24. When we started it was might near close to 80 degrees out at 6 am with thunderstorm around... we headed out towards lake hefner and about 4.5 miles we had the cold front move in on us out of the north...with rain which was refreshing. Felt a lot better this week even after all the miles i put in. Its been a while since i hit the 100 mile mark. It pretty much poured on us all the way back but wasn't too bad. 24 @ 6:10 pace

solo 12 miler draper hills dirt roads

10 am miles 

10 pm miles hills draper

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