Master runner

Ran 11 slow ones around the house. Ended up getting sick yesterday and took off

did 6 at work

5 after

tired from all the ot at work

sick with a chest cold

feel like crud

did a solo AM run on base 6 miles at 6:36 ave

Met Jake and Roger at OC for some k repeats...i did some extra miles while waiting for them and we did some k repeats at the usual spot... I didn't feel too good had my left leg bothering me a bit and right arch was a little sore with some plantar. other than that it was great being out again today.. cooped up for the last 2.5 days really stunk.

Did a 5 mile out and back on base- solo  -----AM run

Met Connor and Scott on the river I got about a mile and 1/2 in before they got there and we did a 4 out and back .....---PM run

3 out and back at work..

tile project this weekend...ahhh

ended up going with the later group..body a little sore from ripping out the tile in the kitchen...Connor, Scott and I did 16.

did a 3 mile warm up and did 2min on 1 recover back the 2 min was 5:30-5:40's

Finally broke down and had a run...

did a warm up and then progression run with jake and scott. we had a nice crew that met up at the police station. felt good to get some quicker leg work..

met up with eric at draper for a nice 13 dirt road miles.

Met Jake, Katie, Kelsy, Andrew and Jason for a 10 mile relay workout. Katie and I are still undefeated... got in some extra miles with everyone before and Jake, Matt and Jax for some cool down windy miles.

Did some core work with a circuit of weights finisheder off with a 5 mile dread mill run

Met Eric, Scott, Connor and Cordell down on the river did a couple of warmup miles then ran 6 steady state with Connor and Cordell.. Eric ran 4 steady.. Conor and Cordell finished up with 8 ss. Scott did his own fartlek run. nice out. cold air movin in.

Ha..by the skin of my teeth i got a comp entry to Little Rock 1/2 in about a month...time to get fit...Team JB

Easy solo 7 pf style

Got home and took Sophie on a 1.5 mile run in the hood.

Went to EWP and got a mile in while waiting on the dashers did a .5 mile warmup with them and then a 1.5 mile jog..

Jogged around the house...took Sophie on a new PR 2 mile run...she was frisky today..

Dropped Sophers off and did an outline of the neighborhood and then over to the grass track where i did 3 x 3 min fartleks and went back to the hood to do 5 X 30 sec pickups...running into the N wind was brutally cold

Did 8 on the dread and sweat like it was 100 deg

did 2 more with Sophie when i got home...thinking bout racing tomorrow

Made a last minute decision to race the HH and glad I did..I capped off the wk at the 100 mile mark and had some good workouts along the way...I was really suprised no body other than Scott Smith was there to collect the money they were giving away.. felt really tight for the race and didn't feel like I had a long enough warm up. I thought i was more like a low to mid 17 min shape seeing how i have been fighting this case of bronchitus for the last 2- 3 wks..

Not in the shape I wanna be but working to get there.

13 dirt road miles at draper with eric

had a nice crew that met on the track today...Andres, Connor, Eric, Roger and I. did a 3 mile warmup with some stretching and then did 4 X 300m with a 500m recovery..Connor showed some speed off today. hit mine at 47, 49, 50, and 49. felt really good to get in some speed work. 

then did a cool down run around hafer park and made a short visit to the OK RUnner store after had a nice visit with tim and nate.

12 miles with Connor on the river

3 mile warm up with stretches and then 8 x 1k's at cruise pace

ran with connor dirt roads at draper

11 cold windy snowy miles with Scott and Connor

ran loop at hefner with scott s...progression down to 5:46 started at7:18 the first mile.

all dread...i got the summer time. summertime saddness...man this cold air is too cold.

Did core and legs at the gym..

Progression on the dread

dreadmill

Did 20 miler with roger at hefner. Ran with byron haynes for about 8 miles... Man was it cold but felt great getting out

Solo 12 miler draper dirt roads did a 8 mile pick upin the middle

Dreadmill 10k

got in a 11 miler on the river with ss

met Jason H at westmoore track for a nice little workout.. ran easy miles till he showed up and then our workout was 4 x 300m with a 500m recovery....hit them at 50, 50, 49, 49. felt pretty good.. we did about a 2.5 mile cool down and then did 8 x 50/50 i did them barefoot on the turf. was hitting them in about 8 secs there bouts. 

did 7 slow miles around EWP waiting on the Dashers....no Dashers today.

did a solo tempo after work at lake hefner.. 8 miles 5:42 pace felt good most of the way.. beautiful day out. 3 mile w/u 3 mile c/d 

did20 miler on the mm course with Ean, Connor, Bryan and Jason mainly just kept it around 7:30's but ran the last couple at a faster clip. Good company and breakfast at waffle champion.(good stuff)

fixin to watch team JB in the XC championship race...watch out Derrik team jb in the house.

13 miles at Draper...oped to go on the 13 mile loop due to the strong south wind. windy and warm...ran with Connor, Eric and Scott..Taylor and Doc did a walk. spring is just around the corner.

Got 2 miles with sophie

met jake for midday long run 18 more

Sick again this time i think with allergies..if not much better tomorrow i'm headin to the dr

Ran up in edmond with jAke we did some 1/4 mile strides with 200 m recovery

Did 10 easy miles with jason h around hefner on a beautiful day... Ran a 4 mile progression to cap it off

had good plans to go longer but the nascar nap i got was a lot more important.

met phil and connor out for some draper dirt hills

did a couple mile warmup and did 5 x 1000m at cruise pace.

Easy run ewp

Pf run on base...fr min on/off x 10

Did a quick 6 before roadtrip to little rock

Ran on the Arkanas River with Ean. They really did a lot of work on the running trails there..I was really impressed. I did 6 strides after our 3 mile out and back. 

Had a great trip to Little Rock...Although the weather wasn't perfect I somehow managed to sqeeze another PR out of this course... we were treated very well. Jake, Connor, Ian and myself all ran the 1/2 this year.

We came out of Juanita's and it started sprinkling and getting colder. I managed to get a few strides in and some stretches and we lined up to go. I took off at my normal bat out of hell pace and led for the first 1/2 mile or so. Jake pulled up next to me and snickered something like "typical" cause he knew i wasn't going to hold that pace.LOL I told him that I still had time to slow down for the first mile split (which i did) 5:17.  

Jake took off with a group of about 6 runners moving at a much faster pace. 3 of them were 1/2 marathoners and the rest were running the full.  2 of the marathoners fell back a bit and i caught up with them at about mile 3 and ran through 11 miles with them. Both of them finished in the money at the 3rd and 4th place spots in the marathon. I ran solo from  there. I hopped just in front of the Lead marathoners when the courses met back up and the 12-13 mile was bitterly cold with a stiff wind..

I wasn't watching my time too much but when i saw the 1:13:xx on the clock i knew i had a good shot of PRing. I really wanted under the 1:14 mark but was a few ticks shy. I was the 4th person to cross the line but found out later that they had a delayed start after the elite field and some dude out chipped me. Regardless i was pretty happy with a 5th place finish and winning out the master field with a PR..

We head out early,shower at the hotel and made a stop at Mike's Place in Conway AR for some lunch.(good stuff)   Then had a very long trip back to the city in the freezing rain/ sleet/ snow / wind.

Little Rock 1/2

did a little 5 mile run on the icy grass trail while the boys went sledding.

did a couple miles warmup then 6 miles of draper hill fartleks. hard on the up and recover on downs. 

Legs a little sore today.

did some easy miles out at EWP while waiting on the dashers. 

AM  - did a quick 8.5 mile run on base...1 mile wu then did 3 at 1/2 marathon pace with a 1/2 mile jog then 3 at marathon pace with a mile cool down.

PM - took Sophie for a quick jog around the hood. 

was at the donut shop when i got a call from connor and decided to go run with him at hefner...we did  a quick mile warm up and then set sail with the wind to our backs and hit the first 3 miles at a nice clip and i told Connor if he was wanting to pick it up to go ahead..i was not aiming to hit any records today..i finished my last  mile up in about 5:42 slowest split... i averaged out the run at 5:32 pace. Connor looked strong and picked up the last mile with a 10- 15 sec gap on me. 

we jogged down to the police station and he hit the port while i got a quick drink at the water faucet. then we looped back and did the keyhole to get in 10. It started sleeting and raining on the jog back it was pretty cold...

We stopped by starbucks for a cup of coffee and warmed up.

did some dirt road running out with connor and scott smith. was going to do 22 but thought it would be better for my racing if i cut it shorter...so i did. planning on an 8k if the weather is right on saturday 

Met connor,cordell, andrew and scott for some easy miles on katy trail

AM run- did a small w/o on the dread.. 4x 300m with 500m recovery 

PM - got in 8 more at EWP

Ran easy 8 with jason @ hefner

met andrew and connor,taylor and doc out at hefner for a little 8 mile jog...lots of folks out enjoying the weather money....

Wanted to run a lot faster. didn't happen. guess the positive i can take from this race is its my 1st 8k victory.  Had a long windy stretch that held me back from hitting my goal.

ran 8 with Connor at hefner

did a short w/o on the track 

EWP easy run

draper hills

Met Andrew, Blake and Connor at Louies for a midday Sunday run around Hefner. Started out being cool, and turned out to be nice running weather - the wind. Connor and I ended up running the last 5 faster.. we ran into a nice head wind the last 2.5 miles or so.

met andrew,connor,eric and scott on the river for a quick 10...good to see eric back at it. 

ankle was swollen today but didn't bother me to run.not sure what happend to it but it looks like i sprang it....would have thought i would have felt it if i had.

PF workout did easy out and min on min off all the way back with a longer on for about 1/2 mile

super windy pf run on base....man it was crazy wind today

Met Jason out at Draper for a nice day 14 miler..

wasn't really planning on racing but felt obligated to race seeing how i work with the kids that go to the school that the proceeds go to and my wife works there.. I took off and built a nice gap and just cruised on to the finish.. I knew with the wind and heat that i would not be anywhere close to a pr so i did what i had to and got the w. 

Wind was 30-40 mph gust from the s and it was low 80's 

Won a free message membership to message Envy..

AM - Ran 8 on the dread today at work

PM met Connor, Cordell, Eric, Jake and Scott for some river miles Jake and I ended up getting in 12.

Am - 5 dreadmill miles at work

meeting jake and company later at the track 

pm -met over at jakes due to a crowded track at rankin with connor and andres. we did a 3 mile warm up and jake and i did 6x1k and jogged to the mile mark for recovery. hit all mine at 3:16-3:13 then did a loop c/d with jake and roger. roger did some of the w/o with us.

8 hot and sweaty ones  one the dread.. Prob lost 5 lbs

took it easy today...even took out the dog for a mile or so.

Went to a low key race out in Cashion that had some cash prizes for top runners. I ended up winning on a long course that was not even certified..

Had a big surprise when i showed up at the start/finish line and no body was there...i drove down to a small diner and asked them about it and they said it was at the school. I showed up and signed up at the school and asked them about the course and was a bit confused when they showed me a picture of the map that i had, except they penciled in the start/finish at a random point in the parking lot (which by they way was not a part of the measured course). I pointed out the problem to the clueless race director and she informed me that they had adjusted the course on the turn around???this mounted up even more questions as to how the timers randomly picked a spot and threw out their mats. Ha 

Well i was there to just try and win some money so i wasn't too concerned about having an accurate course just so long as i got in the money. 

We started about 2-3 min late and the wind wasn't too bad but you felt it as you ran directly into it. All together about 1 mile into. I took off and led the whole way. My garmin showed me at 3.17 so it wasn't too long. Won a 100 bucks and a 20 dollar gift certificate to the local diner..went down with the 2nd place guy and Donny Harris and grubbed out.

Met connor at hefner for 15 ... Wasnt feelin up to the whole fast finish so i dropped out at 12.6 and jogged in for a total of 14

Pf 8 on the treadmill

Did 9 mile fartlek run on treadmill with 1/4 on 1/4 off then worked in some faster 200m

Pf 8

ran 5 more at EWP after work

Met Roger and headed up to Bixby to try and get a single age record that I would like to have. I didn't get the day that I hoped for. The day I got was actually quiet terrible for running a half marathon.

We got up there in plenty of time and got about a mile and a half for warmup and stretches in. 

Very low key race and not well organized but serverd the purpose for what i was wanting. 

Gun went off and I took off and led the whole way. They had a little 4 wheeled cart leading me and thanks to them guys for filling up the unmaned waterstations at times and fighting off a dog or two i managed to put in a good effort in hopes of getting the single age record of 1:16 and change. I was about 1 min off. I felt pretty good most of the race. I took more water in this race than i have in a while. Things got tough about mile 4 with a strong south wind and a series of nice hills that slowed me down to 6:23 for 5 mile split. I did manage to pick it up on the second end but just didn't have enough to make up for what I lost..

Looks like i will be gunning for the record at OKC 1/2 and praying for cool weather and light winds.

8 easy miles at hefner storm blew through . Super windy

ran with eric and scott on the river

ran with connor and ryan on the river.

Sweat out 6 miles on dreadmill

ran5.5 more at ewp

Pf 7 with some 1/4 mile fartleks

Did a loop with jake and matthew.. Jake pushed the first 5 i got the later 5... Super nice out. 

Persome out

Met Jake and Matthew on the river for an out and back. jumped over to the southside and ran down to Meridian...Jake pushed the stroller to the turn around i pushed back..nice morning out. wind pick up a little but not too bad. 

refueled at the I-hop downtown.

k repeats wm track

stroller run with jake. on the river

connor at the river

After a few hr delay we started and i felt pretty flat most of the race. I was lacking in motivation for some reason. Was really glad i wasn't signed up for the full. Those folks really suffered. 

did some easy miles at hefner met jason for a few and then did the big loop.

met up with team jb and we headed out west 5 miles and turned back...windy going out...lost a sock under agnew bridge. we had a nice tail wind to our  back which was perfect,  i was wanting to do 4km in about 3/4 pace effort.  we hid 4 x 20 sec strides in the devon overflow parkin lot which seemed to refresh my legs somewhat.

Did 8 mile pf rjn on dreadmill- worked in 10x 100m 12.5mph

Got in a PM run at EWP

Pf tempo 6 miles easy back @ 6 min pace

13 miles of dehydration with jake on the katy trail

Got downtown a little early so Mary could do the walk. Did a mile warm-up with some stretches an ran into scotty  d, aaron, amanda and andrew call.. We mstarted a 9 sharp. The wind wasn't too bad. I started the first .5 mile with scotty and aaron i noticed the pace was a little faster and i backed off the paceand hit the first mile at 5:22 mile, scotty and aaron drifted about 10 secs out from me for the first mile. Mile 2 scotty put in a surge and gapped aaron and we had abot 30 sec gap between us for the 3rd mile. S wind was noticeable going back. 

I had a nice week of miles and didnt put any expectations on this race. 

met Jason after church at the police station lake hefner..we ran over to the track and did 10x 100m on 100m float. felt good to get the legs in a another gear.

Pf 8 did  1 mile w/u then out 3 miles 1 min on/ 1 min rec coming back did 2 min on/off

Team jb doin sun run in new boost... Did 800m 2:22 and a 200m 30 sec.... Followed up with a mile or so strides on the strait cruisin the corners

hot & windy

Hot windy pf run on base 11.11

pm RUN  EWP 5.13 hot windy...storms a brewin out west.

ran on the track 

3mile w/u

2 mile of 3x 100m knockdowns... 16,16,15 

2 mile c/d

ran on the track a bit. tired ready  for the weekend

did a solo heat run at draper..hot and windy. 

kept it all on the dirt 

weight before i left at 142...

  after run i was at 133..

Ran 50 min fartlek run 2 min on/off

did 12 x 100/100 on off evening solo track run

did a quick w/o time trial out at EWP right after work.. w/u then 800m in 2:17 and then a .17miles in :39 ...I was supposed to run a 200m but over ran my mark.

met jake and ean down on the river for a later evening run..did 5 out and back 6:56 pace for a last tuesday run with jake before he leaves next week.

Added 4 more easy at ewp

DID a out and back dirt road after work run.

Pf solo 7

pm run = solo track time trial mile 4:52 

12 nice miles at hefner with jason. 

did a little track workout. 50/50's x 16 and 4x 400m with a 100m rest. easy w/u and c/d miles 

ran a few easy miles with sophie then went out to ewp for workout this morn...

did a easy fartlek run for 48:00 2min off/on - 7 miles then finished up with some more easy miles solo.

did a small track w.o...1 x 800m then a 200m after. 800= 2:12 ; 200=:29

windy and warm out.. late evening

Did 12 sweaty miles ewp

did a jog over to hefner school from the police station. was about 2.5 over to the track. when i got there i had flashbacks to the hot mile repeat workout jake and i had back about a year ago...it was about as hot as that day, but i was only doing some 100 knock downs.. was doing most of them at :15 and trying to hit the last one at :14's  felt pretty good for as hot as it was. did 3x100 with 100m recover x 3 sets

jogged back to the police station and met up with jason. we did a nice 8.5 add on to make a mid week long run..

off the next few days and looking forward to getting some doubles in the rain.

made it out to EWP for a midday mile time trial. did some extra warm up cd on the ends

1 mile 4:52  

met jason connor and andres for 10 more

Solo 16 miler draper dirt roads 151 % humidity !!! Sweat head to toes.

Met Jason out at Hefner and we jogged over to the track..I did a mile of 50/50's and we did a long easy run back..humid but nice out.

Had a nice little crew meet down at devon boathouse  andrew, eric,jason,jimboand i. Out and back

got the day off today due to a blown transformer so i took advantage of the cool temp and rain...

Lucky for me school let out last week for Westmoore so i had the whole track to myself..

I have been wanting to try this workout since i saw it and must say it is the hardest track workout that i have done. I got it from Kevin Castille- probably the fastest master runner i know of.

I started out with a 2 mile warm up...did my stretches and changed shoes...then did 5 x 200m with a 200m recovery. did a 1/4 mile recovery and then did 6 x 1k repeats with a 1/4 mile recovery between each k. then did a 2 mile jog and topped it off with 2 x 1/4 mile with 2 x 200 m with 200m recovery. then did a 2 mile cool down.

knocked out 9 sweaty/ super humid ones at EWP. Solo

Did a nice run on hotel dread..did 3x 30 sec knockdowns (3 sets)

Did a quick mile tt in the scorchin heat!!

met up with Roger and Blake at hefner police station and did a lap around with Blake, then Roger and I continued for another 2 mile out and back.

50/50 x 1 mile wmt

Fartlek dreadmill pf

did a slower type workout in the heat..w/o was run 4.5 at 6:13 pace did some easy miles on both ends of it and hit the w/o.... ran first mile with Jason. ran a nice negative split run.

just did a easy run around the gt off of 89th..needs a good mowing. decided not to do my fartlek run cause of the heat and tall grass.

50 min fartlek solo pf

met Ean at westmoore track for some knock down 100m's.. did 3 sets of 300m at 15,15,14 running the straights and coasting corners 

got in 8 all together.

Did a dreadmill time trial .5    12.5mph pf

went to westmoore track after all the drama at home. workin in a few more miles and did a little speed workout.. ran 1x 800m  2x 400m and 2x 200m the rest was recovery and easy miles.

did an nice run out on the draper dirt roads with Jason x 2... Jason H got a PR on a muggy day on his 1/2 marathon by about 5 minutes are better after he had worked all day. He is gonna have some nice race times this fall. Looking forward to seeing how well he does...He is on fire for running.

met blake and roger at hefner police station and jogged over to the track and did some 50/50's then jogged back and picked up the last mile. Swoop went with us on his bike...happy to have him out.

Pf fartlek 2 min on/off

did a run on the track just to get out. had a good friend die today.

met roger out at hefner and did some easy miles then after a couple into we did some 2 mile tempo pace and then jogged another .5 and repeated. then finished up with roger and went back out with Jason H for about another 4-5. cool day was nice out. North wind felt refreshing running into.

AM RUN- Did a pf out and back 6:38 pace

made an emergency port stop half way

PM Run 11.08 @ 7:28 pace

Met Jason and did an out and back run to the resturants and back..got in a few miles before he got there. Nice day out ..

Just had to get out and get some miles did an out and back solo dirt road draper run... Got dark on me. Buried a good friend today

Solo EWP run after church services. Stayed on the grass outskirts and aded 1/4 mile each lap last mile picked it up around 6:15 pace

Solo pf 10 miler 7:05 pace

Did 6 with connor and ean then met jason for some more

did a solo sweaty run around the house. Refinanced my house today and got my Little rock trophy in the mail... 

Did 8 and picked up jason and did 8 more. Picked last mile up to 5:30. Got to watch thunderbirds on the 1st 8 miles...dirt roads!!! Weighed in at 134 when i got home.

Pf solo 6 out @ 730's 6 back @630z

did a solo 20 miler at hefner..Jason and his boys brought me a gatorade at mile 17.5 and i was thankful for it. average pace 7:46

first time in a while to hit the hundo mark.

Did 9 with jason late sunday evenin EWP nice and cool out.

Did 11 miler with 2x3min fartlek 2x2min & 2x1 min ..pf solo

met Connor and Jason for another run down on the river..easy 8. 

had a nice crew out at westmoore track tonight for tuesday night track workout...prob about 20-30 folks showed up. It was good to see jimbo make it out finally again. Jason's little boy Jackson put down a mile non-stop at age 4...mighty impressed. 

My group did 8 X 1/4's with 100m rest between  hitting averaged at 72's ran with Jazz and Joe.. Jazz looked like he was healed up pretty good. then we did some 4x 200 on/off hitting them in 30's average. 

Andrew was showing the other group his speed abilities. 

Tim Thompson even came out of retirement tonight... Jimbo and I brought some cold water melon for a post run treat. It was good.

met connor and jason on the river and jogged down town to the myriad gardens and back to the boathouse...got attacked by a bird and had some post run watermelon that connor brought.

Solo draper dirt roads. Nice & hot

Did first 4 at 6 min pace on dirt roads of  draper then jogged back and picked up jason and we sweat off some pounds.  Finished last 4 in 6:30's

Met Roger at the police station and ran easy 11 miles hitting every water stop we could. I did 2 more with a mile of 10 sec on/off!!! Seems as if summer has finally arrived.

did a track workout with a large group at westmoore track...jazz and i did 6 x 300m with 500m recover.. then did a mile of striding the straights and coasting the corners. rest easy miles 

ran with roger and jason out at hefner...easy recovery miles.

Easy pf out&back

Met Jason and Ean out at Hefner and ran out towards the Louies. We came back and watch the start of the race and jogged around to watch Scott whoop up on ever body. 

Nice to get out in the cool morning air.

Finished up with a starbucks coffee and good company.

ran out to the grass trail out by my house and ran the mile loop several times and came back...feeling depleted today probably because all i have had to eat is popcorn and pie. I did eat some cold watermelon afterwards.

Blake, Jason, Roger and i did a loop at hef. Picked up the last few miles.

Pf solo progression

Did weights & core then did 4 easy dread miles

had a good group out at the track... did some 1/4's x 6 then some 300x 4 and some 200 x 4

got in 10 miles with a nice crew on the okc river.

Pf out & back with big jim

after nuun run solo draper hill 8 miler

Met jason out at hefner for some evening miles after work

Met Jason and Jimbo out at Draper after work. I dropped a few water/nuun/gatorades out about every 3-4 miles.. it was hot but the wind sure made it do-able. we started out easy and got about 5.5 miles into it and a pair of pit bulls jumped out of the woods on us and acted like they wanted to eat us..Jimbo and I gave them a good hollar and one of the dogs took off and the other gave us a good stare down. luckily no body got bit.

I went out to 10 and turned back and picked up the pace a bit on the way back. Jimbo bailed at 8 but i think he finished with 10 and Jason ran with me to 10 and i think he ran to 12.. was thankful he picked up  my water bottles and met me at the car with some ice cold watermelon from rush springs...boy was it good.

Saw an armadillo on the way back.

Met jason after church and did an easy 7 ewp. Saw some weird dude doing karote  on a sign and tree

Solo pf out&back

Had another nice crew of people show up for track workout. 

My workout consisted of 6 mile warm up and then 4x 400; 2x800; 1x 1000; 6 x 100 strides. Did most of my workout with Garret - Junior from Westmoore. he is really getting fast and look for him to do good things this yr.

Blake ran the first few with us and we had Dan Tigert jump in on our 1k and he and Andrew ran our 100m strides. 

Roger and Jason were looking sharp as they did their own w/o. 

Solo pf 8 with a mile of 10 sec on/off

ran with roger out at hefner...easy 7

nice out

got in 6 with the OK Runner group late this evening...real bad day with dryer stuff... tired dreading tomorrow.

Met with blake, jason,&jimbo after work for some draper dirt miles. Picked up the last 4 miles. Had some post run watermelon and watched blake & sons play baseball with the rines left over.

met blake for a hot 10 miler picked up john wilp about mile 4.. blake wasn't feeling great so he fell off a bit and i got an extra mile.

Solo pf

Tuesday track workout in the heat.

Ran a few around my sisters house after driving all day. Took a dip in the pool afterwards an plan on getting some beach miles tomorrow.

ran a 3 mile out and back on the beach...

Sunday hefner loop with Blake

sunday evenin sunset progression run 

Solo out and back pf run

went to WMH track and did a short w/o while mary and her sisters walked. ended up doing a 800m x 5k pace and a 200m then a mile of sprint the straights. enjoyed the cooler temps and look forward to tomorrows track workout.

Pf solo...talked to danny for a min after run

Met Jason about 5:30 at WMH track and had a nice workout...we started a little earlier because he is on a 12 hr shift and needed to get home and rest up for his 2 a.m. wake up call.  Was really impressed with how well he did today in his workout...we did 5x 200 i hit mine at 30-33's with 200m recovery. jogged a lap and did 6x 1k @ 5k pace ran the last 2 with Jazz..jogged a mile and 1/2 then did 2x 400m @ 68,66 (ran these with the main tuesday track w/o group) then finished up with a 200m in 30. the rest of my miles were easy/ recovery.. have a feeling i will be good and tired tomorrow.. huge group showed up tonight i would prob guess about 40 or maybe even more. good to see that many folks show up to run a track w/o..Cool air was really nice and i am looking forward to running in the rain the next few days.

Solo wet out &back pf...yolo

Pf6 solo out& back ...passed by jimbo on the way back

met Jason and Eric on the river for a easy run. Eric just went 3 and Jason and I got some gang signs flashed at us in a park.. we did 5x 20sec strides to the end the run. cloud cover was nice temps were nice. a little bit muggy with the humidity but a nice change for last day in july.

Met up with Roger, Jason, and Connor for an after work run at lake hefner. did a couple of out and backs from the police station

Doin an early morning long run in the morn to top off a nice week of miles...possible PR for MPW

finished up the week with a long run with Blake, Frankie, Ian, Micheal and Roger from the Po Po station. Micheal was pushing the pace somewhat for a while so I went with him until he tuckered out and we ran out towards the resturants and came back for a few extra and 
Blake baited me into racing the last .5 mile with him.. Nice morning out and good company. Feel a nap coming on later.

met jimbo out at draper bright and early....glad he had a headlamp for the out...nice looking at the stars this morn and it was nice and cool out. picked up the last couple of miles but nothin too crazy.. glad i got my run done early.

got an rasy 7 miler in at ewp after church services. Very pleasant out.

Solo pf fartlek 1min on/off x mi; 2min on/off x3 mi ; 3min on/off 1.5mi saw jimbo getting slimbo going out as i was comin in

Went to Norman town and ran Brookhaven course with Jason then we went over to Grass track for some easy miles...Hot out.. Made a trip over to the ice cream store afterwards.

tuesday night track at wmh..ran about 6 early miles and then did 8x400 and 8x 200m tried to hit 5k pace on 400's and a little fast on the 2's.. nice crew again tonight.

did a solo six on the river then met roger for 2 more then met a crew at 4 for 8 more..Me, Roger, Jason, Eric, Kels and Peter..good hot run felt really depleted afterwards.

Pf out and back...saw a b2 bomber

Pf 6 mile progression 8-6min pace

did some warm up miles with Jason and Roger on the river before their race.

Got up bright and early or normal day time...4am and woke riley up at 5 and we headed down to rush springs for the watermelon 5k race. when we got to the sign up table i didn't get a bib# only a peel off sticker that was to ride on my right side of my singlet. got a short warm-up with some stretches and made my way to the start. 

talked to a few high schoolers and figured i would be running with one of them and i was right. i jump out in the lead for the first .5 of a mile and then mason  ( a runner from Duncan)  led the rest of the way. the course was very hilly and i was really surprised  at my time at the end of the race.  he gapped me about 3 sec coming down a steep hill on the last .5k of the race and held on for the win. 

race was really stuffy and hot. feel pretty good about how i did considering the course, miles i put in this week and the heat. 

Did a cool down with mason.

Solo run around Hefner. hot, muggy and slow..felt good to have a good sweaty run. 

Got in run #2 with Andrew, Blake and Jimbo at Earlywine park..Blake and I did an extra lap at a better clip. felt good stretchin the legs out.

Pf out & back

Met Jason H and Roger at Hefner for some easy miles..picked up the last 1.5 miles 

had another good crew show up at wmh track and my w/o was 6 x 800 m with 1/4 mile recovery then did 2x400m with 1/4 mile recovery....foot ball team was out practice so we had some tunes and they had the ice tubs out so i hope in one for about 3 min. 

Solo pf out n back

got some easy miles in and then met jason and jimbo at 4 for a fartlek run on the okc river...we did 6x 2min on/off and 2x 1min on/off. was pretty tough in the heat but we all managed... hit the sprayground and a few waterstops on the way. hit 4 of them around 10k and the other 4 at 5k pace or little better.

Ran 3 mile out and back with carl. This was carl's first road 6 miler, he did really well till mile 5 and he gave rush springs watermelon a new meaning.... Said it wasn't as good coming up as going down! He did really well and i was proud of him.

took another run at mom's after i dropped the boys off to swim then had to make a mad dash back for a deuce. decided to take sophie out for a mile and she did really well. was hot out but not to bad with the high winds

Draper dirt roads  with jason,jay & jimbo

heat run at hefner. ran with blake, connor and roger. picked up the last few...hit all the waterstops. 

Solo pf 6x15sec strides

nice crew met out at wmh track my group ran 8x400m at 5k pace and a bit faster...then paced Kelsy on one of her mile repeats..

Solo pf out n back... Talked to danny on the way out of the gym. Saw jimbo as i was runnin back in

ran out at ewp after i drove the moore war 5k course that i am planning on racing as a tune up for brookhaven this w/e 

i saw and ran with casey miller for a few laps and then i did my 6x1min on 1min off. and finished up late. 

gotta hop in bed 

Solo easy. Out and back. Hot

Met Roger at Moore high and got a quick warm up. Had a lot of pre race butterflies. I talked with Garrett before the race and to M Rabus. Took my normal 5hr an hr before the race. I didn't eat supper the night before and wondered if that might have a negative effect on my race. 

I toed the line with all the W Moore XC kids, they took off like a bullet for the 1st k and when we hit the hill they quickly came back to me. I think there was about 4 of them. The first kid i passed was really suckin air bad.  At the first mile I took the lead and hit the pace i was looking for (5:15) and continued to prob about 2.5k up the hill.  I put a small surge in going down the hill under the RR bridge. When i topped the hill on the other side and turned back n i put another in just for safe measure. I didn't look back i felt i had a comfortable lead and just watched the finish line get closer and closer. I didn't realize that i was so close to my PR till i saw the clock at 16- then tried to pick it up a little but was just shy. Next week my PR will fall. Hoping for a nice cool off between now and then. 

Goal for this race was to improve from my last race and try to get more comfortable with pre-race. 

Roger did well on his race too I think he was right where he wanted to be.

I raced in my Adios Boost for the first time on the road. they felt good. I took my streaks and was gonna race in them but made a last sec change.

Looking forward to Brookhaven  

Race temp was at 73 with 9mph S wind. Humidity 78%  

Met Danny and Jimbo for some early dirt road miles

Pf solo with 7 x 15sec strides@ 5k

did some warm up miles at wmh track and then did some 400 m repeats at 5k pace recovery was 200m ran mostly with Jazz. group much smaller prob 10-15 total 

ran out of the house over to the grass track..man oh man was it hot... took a bottle of nuun with me. made a gatorade slush when i got home $$$$

Pf out and back did 6x30 sec on the way back with 1:30 recovery

Jogged Brookhaven course backwards to look at tangents with Jason H. Feeling good and fresh for tomorrow. 

We picked up Sammy Kiplagat at the bus station and had some Subway lunch with him and Scotty. 

Oughta be a fast race tomorrow. Master All-time record 5k going down and possible all time Women record. 

Woke up at 5 and had my normal coffee and oatmeal then made my way to Norman town for the annual brookhaven 5k. This year they carted in some really fast runners from TX. including Sammy Kiplagat who ended up winning out the masters and takin 2nd place overall with a 15:05. 1st Place went to Benson Chesang 14:56. 

The heat/high humidity/dew point  in my opinion had a lot to do with the slower times. I was really expecting to run a faster time but it just didn't happen. 

Roger, Jason H, Court and Danny Ponder all jogged out on the warm up and Rog, Court and I stopped at the little park just past 1k and did our stretches. I jogged down to almost 2k then turned back doing some 10 sec pickups..Got back to the start line with about 5-10 min to go and made a quick trip to CVS and hit the restroom. 

I lined up with Amanda G on the far s. side and we took off pretty good. It was a clean start and I felt comfortable with the pace. I hit the first k in about 5:00 flat and brought it down some though the first mile. I had the lead girl and her pacer catch and pass me at 1.5 mile and another local runner. I tucked in and folllowed them till just before the 4k marker and surged around them and made my way up the only hill. I was kinda winded at the top of the hill and pushed my way the best I could. 

I heard a familiar "pick up the pace ol man" at .5 to go when Scotty D made his way closer to me. I was really kinda shocked that he wasn't in-front of me but later found out he was pacing one of his high school kids... None the less I did pick up the pace and didn't let him pass me. 

When I turned the corner off of Robinson I could read the clock at 16 and some change and new i was really gonna have to pick it up if I wanted to PR. I did the best I could to make it but fell 2 sec shy of my PR.  I did manage to get a course PR for myself and took home 2nd place master money of 50 bucks. 

Had a great time afterwards with a lot of great running friends..

Gus Thompson giving Sammy Kiplagat and I master $$. I think Sammy's legs are taller than me.

Midday after church run with Roger and Jason from Louies parking lot at Hefner lake. My father in law is in the hospital up there so i stopped in for a visit before i made my way over.i missed lunch today and grabbed a 1/2 bag of skittles and 1 bag of m&m's and mixed up a nuun energy for the ride up. Got there a few minutes early and had to jog up to the n end port to take care of some serious buisness.  i met up with roger and jason on the way back.  

we ran up to the turn around on the other side of the dam and made our way back hitting the water fountains..at the police station we decided to do some steady state pace for 3 miles back. wasn't too bad with the wind cooling us off. i was super dehydrated after it was all said and done. i ended up getting 13.5 

did a solo after evening  church service run out at ewp. just easy miles knocked out 7 more.

did 5 out and back with jimbo on the draper hills...all dirt

hot/windy...sweat out some donuts today

Met Jason and Roger at Hefner for a hot/windy 5 mile out and back. 

had to do a quick trip over to southmoore track due to a football game at westmoore....Jaz and I did 4x 1mile repeats with a 1/4 mile jog between. on each mile we ran a little faster.

for some odd reason my watch didn't like this track and would lap about .02 early on the mile. i think the gamin doesn't like the tight turn on this track. 

We hit our miles at 5:33, 5:32,5:20, and 5:16 roughly..it was pretty dark afterwards so i just hit a quick mile cool down and called it good. Legs felt pretty good. i wasn't sure what the miles would feel like after all the last couple of big mile days. 

Solo pf out&back windy/#warm

After work went out to the bike trails and ran out and back on the n side of lake draper. still windy and warmer...

Solo pf with some 2 min fartleks

Easy pf

Woke up bright and early and headed up to Perkins Ok for a small town 5k. It was about a hr drive so I left the house at 5:00 for safe measure. Got in Perkins around 6 and drove the course which had some potential to be fast.

Air temps were hovering around 65 which was really cool and it was raining. I thought I might have a shot to PR but it just didn't happen. I am thinking all the miles I put in and hill work through the week might have had a big part in it.

I really loved the small town race...they shut everything down and you could really see that this race was a big deal to Perkins. I they had a bunch of really good door prizes. 

I won a small trophy of Pistol Pete. 

The race was not very eventful I hopped out front from the get go and just followed the police all the way around..Loved the loop course.

easy run around hefner with jason and blake.

Solo pf out n back

Met Roger and Jason at OK RUnner in E town and set up our master team for tulsa run and got a new racing singlet. then we went on a hill 10 miler through hafer and a few neighborhoods. tired and light when i got home...Scale tipped at 133 after my shower. 

Quick 6 at wk

did a nice workout out at hefner Stars and stripes park.... nice crew with Jason , Blake, Roger, Kels, Andrew and Jazz.  we did 6x 800 meter with full recovery..hit most of my 800 @ 5 min pace.  Hopefully this is the last real hot day for a while. 

Pf  out n back 6x15sec strides on the way back

Did 7 easy pf..weather is persome..can't wait to see how i feel on a tempo later

Well we had a really nice tempo crew show up today at lake Hefner..I was the first there and got in a extra mile or so and then met up with Roger, Jason, Connor, Andrew, Kels, Talbot and Kyle. Blake showed up after we warmed up..we took off running north from S&S park to the NE parking lot and looped back around it was a 2.5 mile out and back. Going out we had a noticable wind about 10-11 mph but felt do-able. I hit my first mile at 5:29 with little to now wind but fell off at mile 2 to 5:40.  at 2.5 i picked up the tail wind and got a good rythm going and felt really comfortable. My goal was to hit 5 miles at 5:30 pace and i ended up with a 5:31.. Was really a nice confidence booster and feel I have a lot more in the tank.. 

Got a 5 mile PR today too.

Excited about my fall race season...

Pf 7... Cool air is wonderful

ran with the Land Runner group from down town...went out with Andrew, Eric and Talbot. Eric turned back at 4 and Talbot fell off pace about 5-6 miles.. Andrew stuck with me most of the run.. we went out at about 7:30's to 8mile turn around after mile 10 i picked it up to mid to low 6's and we pick up talbot for a few on the way back. 

cool air was really nice. didn't need a drink but took one at 6 and 10.

had a nice group meet at starbucks afterward for a bite and some joe.

did a solo dirt road run at lake draper...felt like staying close to home and  just getting it done. i felt good going out and decided to make a steady state run on the way back. i started at 6:23 pace for the first of 6 miles and kept it all under that.  mile splits were 6:23, 6:19, 6:22, 6:19, 5:58 and 6:13.

Weather was really nice out. I put 1 bottle of nuun out at my famous cedar tree and stopped on the way out for a short drink  and picked it up and practiced drinkin on the run on the way back. 

Did a pf 6 mile out and back with 5x 1 min on/off  a little humid but not too bad.

Did an easy 6 more around the house.

Pf 10 out & back

got out to hefner a little early and decided to knock my repeats out and then run with kels on hers..I hit my k's at 3:12-3:15 and Kels ran hers at  in 4:20's.

 ran the last one of Andrews with him he ran at 5:50 pace. 

Roger, Jason and Blake were out there workin hard too. The dew point and humidity were close to terrible. 

We all ground it out and got through it.

Pf slow miles.

saw Bruce on the trail and joined him for a few. Humid out...ready for more cold air

went out to hef to do a little tempo which actually turned into broken tempo in the heat.  Super windy on top of me getting over my strep...just wasn't happening today. I hit the first 2 miles on pace then hit the wind...tried taking a 1/2 mile break and then did a 1/2 at pace where i realized this wasn't happening with the wind.. i did manage to get a steady state 4 miler and kept it under 5:53 pace.

Pf 6 slow progression

PM run with Roger, Jason and Blake out at Hefner..Lots of folks out for the RedMan race tomorrow. 

met Andrew, Blake, Jason and Roger for a run out of NHP. Andrew and I went out in 6:50-6:40's and my plan was to pick it up some on the way back. I ended up with a pretty good progression and got my last mile down to 5:30's.Long run was 6:33 AP..Andrew didn't go with me. I jogged back to Roger and Jason rounding my run off to 20.                   5@ 7:59AP

Longrun

Super muggy out. Nice company and breakfast at Starbucks afterwards.

I think this might be a mileage pr for me as well..whoop whoop

Met Connor, Jason and Roger out at the lake. Connor and I ran a quick loop around at 7:23 AP Roger and Jason did a couple of out and backs..Nice day out. 

Went out in 7's came back in 6's met Rob Sorrell for the last 5 miles. Air was nice and dry today. Lots and Lots of hills. 1/2 dirt the other 1/2 asphalt.....all hills

met Blake, Eric, Jason and Roger out at S&S park for a tempo. I got there a little early and did a mile or so. Roger wanted me to go 7 at tempo or 15k pace (5:31) but after the first few miles I knew that wasn't going to happen. My legs were pretty tired and I have been fighting strep throat for about a week. I gave it the best I had and made the most of the run.. I caught up to Jason H on the dam and lapped my watch at 5.36 miles I averaged to that point at about 5:34 pace and then I ran his pace with him for the last mile and a half or so.  I ended up for the total w/o AP @ 5:48..

Was parched and tired at the end of the run as was everyone else. It was a  good w/o and we swapped days due to the forecast weather.  I was fairly pleased with it looking at the miles that I have put in the past couple of days.

Tomorrow will be an easy day.

Pf solo out&back

Pf out&back with 12x15sec pickups

Solo pf out&bAck easy

Met Ean at Westmoore and did a quick 10 miles with 6 x 200m; 200 recovery then 4x1k with 400 recovery. took a nice ice bath afterwards. 

Track 

Draper hills after work...tired

Loop around hefner with Jason & Roger

Pf solo ran over to the track and did some 100/100 on off

EWP after work. did a 1.5 mile pick up at 5:30 for a mile then 5:20ish for a 1.5

Hot and windy super dehydroed

Pf solo progession 6:50-5:58 ap 6:18

came back at ss 6:43 5 out and back

5 miles around the house.

Cool temps arrived so did the wind...solo pf

Took a trip up to T town with Blake,Jason& Roger for a 10k race in mohawk park and finishing inside the Tulsa zoo. We met in n okc and jason drove us up bright and early. When we got to mohawk park we were in a nice line of traffic and i had to hop out early and relieve some butler black that was making me see yellow. 

This was a pretty big local race and the energy and super nice weather had feeling good. I knew that days like this dont come too often.

We took out of j hats car with about 30 min till gun time. Got in out stretches and followed the 5k ers around the park. By the time we got back around to the start line we had about 2 min but blake and jason were not back yet. I told the lady at the start that i had 2 friends coming up the road but she said she was starting on time and wasnt waiting.... Luckily they barely made it.

when the gun went off i tore out and felt really good. I had 2 motorcycle cops leading me around. 

I forgot my sunglasses and really could have used them. The road had a lot of cracks and uneven surfaces.

my 5k split on my watch was 16:34 and i took a quick glance back to see if anybody came with me. Nobody did. I ran into a lot of lap traffic at 7k - 8k and went through 8k at 26:40 then about 9 k i hit the 5k walkers and was right @ 30 min with a k to go and had a small hill to go up.. I glanced at my pace when i topped the hill and saw 5:30 pace but knew i had about a 1/2 k to go with some down hill. The cops peeled off and pointed me to the finish line. When i crossed i saw 1:xx:xx and stopped mu watch at 33:54 and knew i had ran my fastest 10k to date..

had a great time with some great friends... We all had our best 10k times..except for blake who hasnt been able to train as much. But he did meet his t run goal to get in the up front corral.

i won a nice new balance bag with a lot of goodies inside it. Have several more races planned for the month.

Did a loop around hefner after work then joined roger and jason for run with some hill sprints worked in.. Saw Ean and john boy wilp 

evening solo track workout wmh track. tired and after dinner. 6x 200 ; 4x400

solo pf out and back

Solo pf run with 8 x 15 sec fartleks

run with sophie in the drivin rain...

drove out to cushing, ok bright and early for the 25th annual run for mums.. signed up and did a easy jog around with some stretches and a quick port stop. I noticed Jenny and Scotty D came up as well and was somewhat surprised that Scotty was racing seeing how he was running the Praire Fire full tomorrow. I guess he was wanting the 200 bones to get him up there. 

I took off pretty hard from the get go and wanted to try and make a run at the 42 yr old single age record for OK (15:54) I knew this course was pretty good and I might have a shot at it. When i hit the hill and wind from mile 1-2 Scotty caught up with me and told me to tuck in as he did about half the work up the hill and into the wind. we turned back west into a neighborhood and the wind wasn't much of a factor. Scotty gapped me good on the down hill and I wasn't able to make up the gap. 

at mile #2 I was behind pace by a lot and knew deep down this wasn't gonna be the day. I was expecting to run much better. And know I have a much better 5k time in me...

on a positive note. I did win some mums and got a really cool looking t-shirt.

back to the grind...

ewp after church. was gonna go further but big ole storm blew in..double up tomorrow.

solo wet,windy&muddy run on Draper dirt roads..Was crazy wind coming back. I thought a few times i was going to flip over.

4592

met blake and jason for some repeats at the bluff.  i ran miles they did .75 's ; i hit all mine at 5:11- 5:23  didn't feel very motivated today but was glad i ran.

Pf out & back... Worked over and didnt get a run #2 in

warmed up with a nice crew and was gonna try and do a 6 mile tempo but cut it short when my glute tightened up on me. wasn't hitting the paces i was wanting too either due to the warm temps I think.

easy out and back on the dirt after a long day of work. on my feet all day the last 2 days..

met Ean at EWP for some easy miles in the evening.

went out to dirty bird for the chili trots. did a full 10k on the trail with a nice group. Scott Smith, Aaron, Amanda and David Wrenn we picked up Ean and Andrew about 5k. Aaron went 2 laps and Ean an I went with him but cut the 2nd lap short.

Had some good chili and nice company. I was chosen to be a judge this year...

really like the trails out there.

Pf 10 out and back solo..8x 15sec pickups on way back

met up with roger, jason and blake at bluff creek for some repeats. 

we did 6 x 800 with 800 recovery. 

Pf solo out& back

EWP. did a few easy then knocked down a CR for Strava around EWP CCW. then i jogged a lap then did 8 x 30 sec on/off and finished up with some easy miles. 

Boy howdy was it really nice out.

We had a nice crew meet up at N OKC and convoyed up to T town for some 15k  fun this great day.  I rode with Roger, Courtney and Geoffrey. We got up there and ran over to the bus stop to hit the restroom before getting our packets.  I thought we were going to have a homeless rumble throw down in there when Geoffrey opened up a stall with some homeless dude doing his thing...right after that some other dude did the same thing and things got really loud and we got outta there. ha

We went over to packet pick-up and i ran into Scott Smith and Brett Gotcher hanging out. Got my packet and snapped a few shots with them and the crew. 

After that we went back and put on our racing suits and got warmed up. It didn't seem to take too long with weather conditions at record highs today to get warmed up.

We got back and started right on time..the master race started 10 min before the open. (wish they would just start it all at 1 time) We tore out and I could tell by the first 1/2 mile that these were not PR conditions. The dude that came out from Oregon was in another class and clearly was the cream of the crop. Greg Mitchell put on a running display. 

It was too bad for me he was in my age group. Ran some with 2 dudes one from PA and the other from CO they were back and forth the whole way and I kept them in site for the  race.  Made a little ground on them towards the end on the last 2k of hills. (not enough to matter)

We took 2nd place team money and I was the top OK master. Was really proud of my team mates (Roger/Jason/myself on team). 

Team OK runner had a overall victory in the open race from Johnny Crain a new runner in OK and a assistant coach at OU. He edged out Brett Gotcher by 6 sec. Scott Smith took 5th place money and Geoffrey close to him. 

I hate sounding negative but the Tulsa Run of old was a much better organized race. Some small but irritating things I noticed this year at one of the longest run races in OK were. Water was the only thing offered to drink and they ran out of that. 5k timing mat was on the wrong side of the road. The awards was a crazy mess in which the overall open winners got zero recognition. The candy bars of old days were still gone. The course a lot harder.

I would really be surprised if the out of town masters will continue to come.

Had a nice Sunday crew meet at louie's parking lot on hefer lake.

i was there a few miles early. Ran with scott, roger, jason and geoffrey for a bit till his foot started bothering him and he turned back. 

The wind was pretty horrible it was hot.

had some weird lady hittin on us afterwards while jh and i were talking to connor.. Connor bailed on us!!

Solo pf run...out & back. Cloudy and a bit cooler. Felt really good.

Worked late a couple of hours..then dropped in on some draper dirt for the ride home...nice out. Cold air coming soon. 

Solo dirty 10

Solo pf easy

headed out to draper lake right after work for a quick ss run on the dirt roads..started out the first few miles a little easier till i warmed up. entire w/o ap (6:21) lovin the cool dry air. weather money

Pf'd with carl & bing .. Did a quick stava cr steal and then ran down to lemon lot and back

PM did a solid 3x 3mile work out with Connor