Master runner

Eric and I did a run in some pretty intense heat today.. Last 3 miles was on a messed up dirt road that was grown up pretty bad. Hopefully we didn't go through chiggerville. 

The way I figure these hot days are gonna be gone pretty soon and we won't get the benifit of running out in the nasty heat so I embrace it while we have it. 

met up with Eric, Neal, Austin and Jesse for a easy run on the river. We did an out and back on the north end. Starbucks afterward. 

Took the day off from work cause mary and the boys are out today for teacher work day. I headed up to Hefner early to try and take advantage of any cool air  before the sun comes out and really heats things up. Plan for today was to do 3x3 at 1/2 or do a knock down progression. With the heat and wind I decide to go with the 3x3 and see what it felt like. The first set was not too bad but I turned into a nice headwind coming off the dam and just did the best effort I could. My recovery between sets was jog a mile. After my 2nd repeat i ran with a few ocu guys out running for my recovery. I had the wind mostly to my back for the last set.

Made some banana pancakes and some hash browns after run and ready for a nap.

P.M. met up with J-hat, Connor, Blake, Roger and Alex for a small workout. We ended up doing 3x800m and 3x400m  and tacked on some easy miles before and after. Had a cold front blow in on us and we got rained on for a bit.

easy out and back

 A.M.- Easy o&b with an e-stop at bk 

P.M.- Met up with Eric, J-Hat, Ean, Roger and Blake and did a short warm up jog and hit the port before the knockdown 10 miler. Eric, J-Hat, Ean and I all took off together and the plan for me was to start at 6:50 and knock off 10 sec each mile. Problem today was it was hovering in the mid 90's. 

Rog/Blake did their own thing.

J-hat only went a couple with us and turned back because he is planning on running a 5k. Ean fell off pace quickly afterwards. 

Eric and I continued on and hit the paces pretty good maybe a little fast on a few. We had to stop and hit a water fountain around mile 6-7 we got down to the s&s point and got the wind to our backs and it was really hot. With the next pick up Eric bailed out and i continued  with all I had for the last 2 miles. I was not able to bring the last mile to 5:20....actually only got it down around 5:30. 

 Good workout with good friends.

Easy solo out&back

solo run out at lake Hefner did first 5 real easy changed shoes and did a mid run pickup around the lake the swapped shoes and did 5 more easy