Master runner

met the buhler bunch and did a loop around hefner starting from nichols hills..katie getting in shape, was impressed she hung in there for that distance in the heat. matthew was good as gold got to push him in the last couple of miles..jake was out of shape and getting fat.--same as me.

did a solo 10 miler at earlywine. did 1.5 mile at 6-6:30 pace and did 6x 10 sec pickups. that therapy really helped a bunch..i've been healed. ready to get fit 

Ladder at rankin track with Sam D and Eric D. 3 mile warm up 3 mile workout (1k down to 200m  w/1/4 mile recovery) 3 mile cool down. felt good for as hot and muggy as it was. back was no issue today..therapy worked.

   A.M. run

pre physical therapy run. was proud of Sophie for stickin with me at 6:30 pace the first mile...dropped her off at the house and continued on. feelin really good.

P.M. run Ran while Mary walked at earlywine park. felt really good. did a negative split not really planning to. think as the sun was going down i started feeling better. 

Ran some easy trail miles and a double out and back. Good and hot today, the trails had several trees blocking the path, hoping i didn't get into any poison ivy. 

Ready to sweat off some of the fast food i have put on. 

after much encouragement and prodding i talked jake into running and we saw silas running around OC so we caught up with him and ran a few laps..then jake and i took off for a run around Edmond.