Master runner

Got in a pf run outside finally. Did an o&b with about 5 x 30 sec strides and 1x 1 min stride.  Light drizzle was nice. Got splashed by a big white van but didnt let it ruin my run... I was already wet. Prob gonna double... I feel good.

Went to a race committee meeting right after work and afterwards met over at Connors place for a stroll with Doc...then Connor and I did a nice little out and back through N OKC

Had a decent crew show up for some mile repeats. Alex, Eric, J-Hat and I jogged down to Bluff Creek and met Scott S about midway. 

We got down there and did our stretches and what not. 

My plan was to do 8x1mile repeats at 1/2 marathon pace. Which only a week after my marathon sounded like a lot but i was down to give it a go. The first 4 i ran with Eric and felt really good. Eric is coming off a big 10k win over the weekend and is showing great improvements every week.

Effort was comfortable and i felt like doing 8 wouldn't be a problem...So i did 8.

Had to stop after repeat 4 and give birth to a double portion hot link lunch...sizzlin. 

J-Hat looked like he was killing some 800mz and he told me he ended up doing a mile repeat to end his w/o with a mile pr...(congrats j-hat)

Alex did some good ol running. 

Scott is running the LA marathon Sunday and look absoultely effortless on his 2 x 3mile at 5 min pace. very excited to see how well he does...

This was a really nice day for running. Sun was out and guns were out.

Out of work early today on the account of taking Swoop to the dentist, so I took full advantage of the beautiful day and headed out to EWP for an early afternoon run.

had a nice crew meet up on this somewhat warm weather day. Alex, Ashley, Eric, Ean, J-Hat and I did our w/u - J-Hat due to the water he dropped he but we picked him up right towards the end of the w/u...

Alex took off a little early. He wanted to get a full lap around the lake. ( that dude is doing really good, making all kinds of progress.)

Ashley, Eric, Ean, J-Hat and I all took off together and ran the 1st mile pretty much as a group. After mile 1(5:59)  I dropped the pace down a little and gapped the group a little. 

My goal was to do 12 at MP but after crossing the dam about 4 miles into it, my mind started telling me to cut it short with the heat.. I ran on and about mile 5 caught up to Alex. (he hollared to me he was cramping up)

I kept on going and turned up into some wind about mile 6... after i turned around i kinda got a 2nd wind. had to talk myself into keep on keep'n on.

J-Hat put some water out just past the 6mile mark and I heavily thought about making this a 2x 6 mile day but ran past the water and made it to about 8.5 and i started reeling in Eric and Ashley. i got about 1/4 mile from them and turned up on the point and they continued to go straight. at about 9.5 i noticed my pace starting to slow and talked myself into just finishing up at 10.

Was pleased with the warm weather how my body reacted. really can't believe i am able to do workouts and feel this good this close to my marathon.

after work 20 miler with a ss pickup on mid back end.