Master runner

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

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

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

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

Good run with some good company. 

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

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

East wind was brisk when we turned into it.

supposed to be really cold next few day.

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

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

might work in a track w/o after work.

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

Pf dreadmill with 2x 400 m pickups

We had a nice crew meet up at the Draper Mt. bike trails and did 7 miles of trails and Jimbo, Danny and I took out for a few more road miles. Nice and cool out. I scared my friend Alex pretty good a couple of times on the trail. 

Ran with Connor, Jason, Jimbo, and Scott out at Hefner. Didn't have a run plan in store but ended up doing a somewhat progression run with the last mile or so 5:30's-5:24. 

We drove down to the donut palace afterwards and killed some donuts. 

We had a huge running crew this morning for a long run. Weather was down right perfect. All the company and visiting made this run go by really fast. We split up pretty good with about 6 to go. Jason H put us out some water and from there I picked up the pace from 6:11- 5:28. Felt really good the whole run. 

We all met up for some starbucks afterwards. 

Run Crew attendance - Andrew, Connor, Roger, Jason, Jimbo, Danny, Bruce, Blake, Ean, Eric, and Myself. Hopefully I didn't leave out anyone.