RunningMyButtOff

20 miler from NHP. I met Rodger and Blake at Stars and Stripes park and went around the lake with them and back.

12 miles on the Draper Lake Hills with Jason and a genuine Rift Valley Kenyan (Nate). It was a beautiful day and it even rained on us.

Ran around the grass track with baby stroller and did the final 2 miles barefoot on the grass track

Did 3x 1mile and 6x 2 soccer field lengths striders. It was rainy and my shoes were wet and felt heavy. (5:02  5:08  5:05) I met up with nate

6 easy at O.C. Before work. 

Did my progression tempo out at Draper lake on the roads. Started at 6:10 mile 2 was at 5:58 mile 3 was 5:37 and mile 4 was 5:39. It was hot and I'm ready for the cooler weather. The good news is I'm going to have a easier week next week because I'll be running Riverside 5000 on the next Saturday.

Ran with Jason for the first half and we took a new path on the E. side of I-44 and it was pretty nice. You never know going exploring with Jason it could easily tack on about 5 miles to your run. Jason went on to do 20 I turned back about 5.5 and ended up with 11. This week will be about resting my body and getting ready for a fast 5k next Saturday.

easy 10 on the draper lake horse trail

I did a easy 8 miler on the trail by my house.

Did 8x 400 at between 73-75 pace. I felt very comfortable and I'm ready to run this weekend.

A.M. run at O.C. before work

Did a easy 6 miler with 8 striders. I'm as ready for this weekend as I can be. My perdiction for this weekends 5K is......................(15:53) 

I have mixed feelings about this race. My first feelings are I'm disappointed that I didn't hit my goal.(15:59)  But now that I have had a few hour to think about it I'm am happy about my progression this year. I am official as fast as I was when I got hurt when I was at my fittest in 2011 when I set my pr of 16:01. I know i can only get faster from here. But about the course. It had to many turns and I was not a fan of that course. But other then that it was a good race with good fast people. Next up Brookhaven.   

12 easy at NHP with Andrew, Aaron, and Amanda.

7 miles on the trail where I got attacked by about 1000 horse flies and the last 3 on the road.

Met out at Grass track in Norman to do some K repeats. My times were 3:23 3:22 3:22 3:18 3:12 then a couple of 1/4 mile at a faster pace. My legs felt a little heavy from the race.

Ran out at O.C. before work and  when I started running it was sprinkling and about mile 1.5 it started pouring heavy rain and there was alot of lighting also the path way in spots was flooded so I decied to end my run when I got around to my car.

did my tempo at earlywine trails. It was a coo night. 5:36  5:34  5:35  5:32 5:34  5:29

16 miles between 6:45 and 7 minute pace.

12 easy out on the Draper hills with JB and Nate.

10 easy down at the river

6 easy before work at O.C.

4 mile warm up and cool down. Temp was about 93 with alot of wind. I did 3 miles at 5:30  5:30  5:34 then jogged for 1.5 miles then did 2 miles at 5:34  5:30. My legs felt good my breathing was very heavy I cant wait for cooler weather.

8 miles from my house to make up for missing tuesday

12 mile easy run before work

8 miles easy on the draper hills. I had to burn off the cake and pizza I ate the night before. I felt like poop on my run.

6 easy down at the river