Master runner

Connor and I got in a windy loop around Hefner. ran several miles on the golf course since the wind was so high we didn't have to worry about the golfers. 

Picked up Alex after work and met up with Ean at OK Runner Norman store and jogged down to the grass track from there. nice easy pace 

Ean, Alex and I all rode up to Hefner and met Jason and Jogged down to the Bluff. Byron showed up some time later...

Workout today for Jason and I was 2 x 3 mile repeats at 1/2 mara pace. 

Ean oped to do mile repeats again. He went with me on my 1st and 3rd lap of my first set. 

I felt really comfortable with the pace and in good control. I was 16:28 on the first repeat.

and 16:29 on the second. 

did a mile recovery jog in between sets. 

nice day with great company. 

Jason looked really strong and Ean tanked pretty good on the way back.

Alex put in a really good string of miles in as he is trying to get back to the grind.

Pf o&b with 5 x 15 sec pickups

Pf on dread

did a progression tempo starting at 6:45-5:25 -10 sec a mile

had a nice crew out again. Alex, Byron, Danny, Ean, Jason and I. 

absolute weather money out.

Pf treadmill with a mile worth of pickups

Sophie miles while waiting on Riley @ EWP

ran out of nhp with the landrunners but got there early and shuffled about 4 miles with roger courtney and jason then took off with the landrunner group. 

Eric had a tempo planned that i fit into my workout. he was doin a 3 mile tempo rust bust and i was doing 10 about the same pace, so we took off together and he tured back after 4 miles out. 

I felt pretty relax the whole run and hit a strong headwind just at the tail end of my pickup. 

Decided to go back and get a few more when I got back to the car and warmed up. I just shuffled back out to roger and jason and finished up with them on there lr. 

good run nice morning out.