RunningMyButtOff

The weather today forced me to stay in doors again. I atempted to go run outside but took about 2 steps off my porch and about fell to the gound. I did my run on the treadmil. I I'm racing this weekend so no need to take any unnessasry risks. Im almost to one of my short term goals.

5 down at the river.

Easy 8 down at the river. I included striders.

Weather forced me in doors. Thank goodness its a taper week. I did 2 on the treadmill.

Easy 8 down at the river with striders.

So what can I say about this. I went in not having done a tempo run longer then 5 miles, but based on those tempos I new I could run about a 35:59 ish. It was a beautiful morning and there was a little more wind then news had said but everybody had to run the same course I did. The 5k and 10k started at the same time and split about 1/2 mile in. At that point it was me and another guy with a Tulsa Runner jersey on. The first 5.5K was with the wind and a little cross wind so I decied to seperate myself from the other guy because I new I would slow going into the wind and I didn't want to get sucked up by him. When I made the last turn into the wind I looked back and was about 50 yards ahead and at that point I new I had it as good as won. The last 4k where into the wind and was a little hilly but over all it was a pretty good course. I ran a 35:10 I felt good and I did what I came to do and on top off all that I won a free entry to the OKC Memorial Marathon. I going to switch it to the half but still a great day.

I have a little soarness in my legs from the race but nothing major. I did a easy 10 miler out at the Draper Lake hills. I felt good and it was a beautiful day.

Did easy 5 miler on treadmil at the YMCA.

I did my first speed workout today. It was a beautiful day. We had a good crew out JB, JHat,  Alex,and Scott S made a apperance. I didn't want to over due it as far as quanity so I did 4x1mile and I felt good. It was a little faster then I thought but it was still good. My times were 5:35,  5:29,  5:24,  5:24. That was the perfect number because I felt about the last .25 of the last mile. I was happy with the workout.

I did a 6 mile easy trail run. Its very peaceful out there.

We had a good group today. 1.5 mile warm up. We started up as a group and I hit the first mile about 5:59 then I lowered the pace to my what I'm hoping to be my half marathon pace. After about 4.5 miles I started to feel the effects from the heat. I lowered the next mile to 7:00 then I stopped and drank some of the water that JHat put out. Ashley caught up to me at that point and we did 2 more miles at about 6:20 average. I was beat at the end of the run.

Today was a good run. I meet Rodger and JHat for a run on the half marathon course. We ran with the Landrunners. I got to view the half marathon course and Jason and Rodger gave me info about the course in diffrent spots that they experienced. 

I did a easy 10 miler out at thr Draper Lake Hills.

6 easy miles out at the Draper lake horse trails.

Today I did mile repeats at Bluff Creek with JB, JHat, Jim, Rodger and Alex. My workout was 4 x 1 mile. I ran them with JB. That old man is pretty fast. My splits were 5:27,  5:26,  5:24,  5:19. Plus 5 miles warm up and cool down. 

5 easy on the treadmil at the YMCA before work.

We had a good group today being that it was raining. I was stepping up my tempo to 8 miles today. My goal was 5:45 for the run. I had the best run that I have had in a few years. My splits were 5:43  5:43  5:44  5:40  5:40  5:47  5:43  5:42.  If I would of kept going I would of PR'ed my 15k. I did find out 8 miles is my limit at this pace for now. Alot of work still needs to be done before my half marathon.

Long run today I did a 15.5 miler mainly with Rodger, Andrew and Ashley. The rest of the crew went alot farther then I wanted to go. I had a little pain in my knee hopeful I can make it to the half marathon and I'll take some time to recover after that.

10 easy out at the Draper Hills. Knee felt better today

6 easy down at the river.

We had a awsome crew show up today. Ian, JB, Rodger, Nathan, Alex and Ashley.  My workout was going to be 2x2 mile. I got to run with Nathan which I had not done in years. My goal was 11:20 (5:40) pace. The first set ended up 11:12 (5:32  5:38) Set 2 was 10:56 (5:37  5:19) I felt good on the second mile. Overall with the heat it was a good workout.

I got my run done early before work at the YMCA on a treadmill.

We had a small group today Ashley, Rodger, JHat, and Andrew. Andrew and Ashley did a short tempo. JHat did his own thing and Rodger and I did a 7 mile tempo. A little warmer then last week but I felt pretty good. My splits were 5:56  5:46  5:45  5:38  5:35  5:42  5:34. Then I met back with Rodger and finished up the run.

14 mile long run with Rodger and JHat. We met at Lake Hefner early this morning because I had to work and Jason had soccer games. Nice easy run. Next week will be intresting because I have to go to Chicago for work but I will figure it out.

I did a 10 mile easy run out at draper lake hills. I saw a lot of the OU boys and girls at diffrent spots along the course. Beautiful day for a run.  

6 easy miles down at the river

It was a very hot run today and lucky for us we had a speed work scheduled today. We had JB,  JHat,  Nathan, Rodger, and Alex. I did 1x2mile and then I did 2x1mile. The 2 mile set was 5:27, 5:33 and the mile repeats were 5:37 and 5:27.