Master runner

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