RunningMyButtOff

A.M. Cardio and strength training class at the YMCA. Getting back to working out.I'm going to be soar tomorrow.

P.M. Rest

rest

10 easy out on the draper hills legs felt good. My body need the 3 days off.They are a little soar from working out on friday.

6 easy down at the OKC river. It was pretty hot and windy. I'll probaly start increasing my miles starting next week.

Did a 4 mile steady state run. 2 mile warm up 4mile Steady state ( 5:49  5:52  5:52  5:49) 23:23 total.  After my half marathon I started feeling a little problem spot on my knee where I ran into a table. I thought I had taken care of it but I must have reagravted it. I ran to day wearing a knee brace to see how it feels. Best case I continue to train while wearing the brace worse case I take few weeks off. 

Off do to weather

Today I went down to the river and did a tempo interval/ speed workout. I did 2 mile warm up. Then did a 1x 2 mile (5:35  5:36) 11:11 total. Then jogged a mile then did 1x 1mile (5:18). Then jogged a mile. I was going to do 2x 800 at 2:45 or faster but after doing the first one into the wind I died. I hit the first one at 2:48 and felt like I was going to die so I decied to not do the next one. did a 2.5 mile cool down. Now bracing for more rain. 

5 easy from the house before it rained. 

Went to NHP for a solo long run. I made it out there sometime before 6am. I had to go to work afterwards. It was a peaceful run. 

11 easy with Jason at Earlywine Trails.

AM-- Morning workout at the YMCA.

PM-- Off I had something come up. I'll make up the miles at the end of the week.

Today was a speed work day. But because its so far out from my next goal race I'm not doing alot just enough to keep my legs familar with going fast. Today I did 2x 1mile. I did 2.5 warm up. I did these real fast. Mile 1 was at 5:05 and mile 2 was at 4:55. I hadn't been that fast in years. It felt pretty good. The rest of the run was between 6:55 and 7:30 pace.

Ran 5.5 easy at O.C before work. Nice to already have my workout out of the way.

I did a progression 7 tempo run. It was hot out so I started slow and ended fast. 7:29  7:01  6:29  6:10  5:55  5:38  5:24. Mile 1-5 was in a slight head wind. The last few miles where between 7:00 and 7:15 pace.  

today was a bright and early long run before work. I got in a 14 miler and it was humid out there and there also was quit a bit of wind.

Did a hot hill run with Jason and Jimbo out at the Draper Hills. Summer is right around the corner.

6 at the kids school. Easy run on soggy grass while wearing my vibrahm five fingers

Solo easy run on the river

Fast effort around the park. I have been trying to figure out strava. I beat somebodys time and it didn't give it to me be cause I didnt start in the same spot. So stupid. 

10 easy down at the river with Jason and JHat. Nice day a little cool and misting.

Did a 14+ miles out at hefner lake. We had a big group start earliear and I joined them and did the last of my run with Jason and JHat.

12 rainy and muddy and all around Awsome miles. We had a good crew show up and I got in a good hill work out. Then went home and took a ice bath. 

6 easy on the sooner road home course. My first run without the knee strap. So far so good.

we had a awsome group show up for speed work night. I found out that I'm in better shape then I thought but I felt tired when I was done.  1x1 mile  2x 800  4x 400 

6 easy on the O.C. trail. I ran before work and it was very cloudy and I couldn't see more then 15' ahead of me.

I did a progresion run down on the river. I started at 7:30 7:00 6:30 6:05 5:58. My legs where feeling very heavy so I backed off the next mile to about 7:15 then I tried to pick it back up to 5:40. I felt very sluggish after that so I ran easy the rest of the way back.  

16 mile solo long run from NHP. This is the longest run I have done in a while.

12 miles out at Draper Hills.