Met up with the Landrunners and are running group. Perfect day to run. I ran a couple miles at faster pace.

Was supposed to run 11 but the weather was cold and I got interupted on the treadmil 1 mile into my runa and I couldnt get back to go run.

Did a 10 miler at the river with JB, JH, and Ian. Nice run.

Ran 8 down at the river by myself. I stayed on the grass and it was a beautiful day. I ordered a new pair of Energy Boost today I can't wait til they get here.

I got my run done early at the YMCA. Its very cold today and I didn't want to go out side so I hit the treadmil.

Ran at the river today. Its was a little windy but on the way back was perfect. I also got my new Energy Boost. Next run new shoes.

I had a shorter run today and it was cold and a tad windy today so I decied to run out at the Draper Lake bike trails. My brother was supposed to come with me but backed out at the last minute. I think I'm going to make a weekly run out of this one.

Ran from my house to the Eagle Lake trail and back for my long run. I got a total of 12 in. At one point when I was on the grass to avoid the road I rolled my ankle and today its a little soar. This was also the first run with the new Energy Boosts. 

Ran 8 solo down at the river. Beatiful day for a run.

10 solo miles at the river beautiful day. First time in shorts in a while.

I had to work and was going to be busy after work so I decied to get up early and run before work. I went to O.C. because it has a lite trail and got my run in.

Today was a beautiful day in Oklahoma. But very windy. I went out to Draper Lake and ran some hills.

I took off Monday and Tuesday. I did a sunrise trail run out at Draper Lake trails. I was the first one out there so I got to stir up all the animals. I ran in some Brookes spikeless cross country shoes. I'm glad I can incorporate trail runs to my running schedule.

I went before work to the YMCA and got my run in on the treadmill.

AM--- Spin class

PM--- Ran a solo 10 miler down a the river. I had a big lunch therefore I didn't feel great on my run. 

Great group down at the river. Ran 4 miles out and back on the way back I picked up the pace. I felt good.

Today was a very stressful day but it ended fine. About 4pm I got to go out for a run. It was very windy so I decied to run trails. Towards the end it started to get dark but overall it was a good run.

Solo 5 miler down at the river. This week starts me running 6 days a week. I haven't done that in a long time. Also the start of my third week on Herbalife.

Since my training has been going pretty good I decied to buy some new racing shoes. I chose the Adios Boost. I had a easy 8 mile run today so I wore them just to get a feel. I like them so far. Saturday I got some faster stuff and I see how it goes.

Am-- Run at the YMCA on the treadmill before work.

Ran a 10 mile solo run around Lake Hefner. 

Today I did a solo run with the Landrunners. I did 8 miles at sub 7 min paces and did 10x 20 seconds at about 90% speed. I saw JHat towards the end of my run but going the oppiste direction. 

This week set 2 milestones in my running.

1- This is the first time in about 2 years that I ran 6 days in one week.

2- This is the first time in about 2 years that I have done any kind of speed related training.

I went for a easy run out at Draper Lake Hills but the wind was blowing about 30 mph steady and it was a pain in the butt. About 6 miles of my run was into the wind and I thought I was going to die. I went for a easy run and it turned into one of my hardest run in resent history. Also this was my longest run in about a year. 

AM-- Body Pump in the morning at the YMCA

PM-- 4 miles on the treadmill at the YMCA

My daughter has a volleyball game today so I have to run half in the morning and the rest after work.

Am-- 4 miles on the treadmill at the YMCA before work

Pm-- 5 mile at the OKC river after work and then off to Mariah's game

Very cold and windy by the time I got out and ran. I think the wind was about 100 mph F1 tornado. So I decied to go to my favorite place to block the wind. Draper Lake bike trails. I ran 5 easy and the trees block about 85% of the wind so it was perfect until I came out of the woods.

Am-- Spin Class

Pm--I ran a solo 11 miler out and back down by the river. It was a beautiful day for it. Saturday I have my first tempo run.  

Am-- Cardio and strength training at the YMCA.

Pm-- Scheduled off

Today day was the day I get to gauge where I'm at in my edurance fitness. I have a 8 mile run with 3 miles at tempo pace. I randomly picked 6:00 min/mile pace. I found out the night before that Jason was going to join me and help push me so it made it nice for my first tempo run. Overall I felt awsome I ran 6:05, 5:55, 5:52. I pretty much guessed where my fitness was pretty good. Thanks to Jason for the pace help. Also thanks to the other guys (JH, Rodger) for the motivation.

I ran a solo 13 miler out at the Draper Lake Hills. Nice day. Easy run.

Ran a 9 miler down at the river. 

Today was a easy day and I ran 4 miles on the river and stayed on the grass. I did have a rookie moment and forgot my running shoes. Thank goodness I wore my old Energy Boost to work so I ran in them.

5 easy miles on the treadmill at the YMCA.

Today was a tempo run day. I met up with a good group out out Hefner Lake. I went out with Jason and Ian for my run. I hit my miles at 5:56  5:55  5:52  5:47. It was a perfect day to run and I felt as if I could of run at least one more mile. Maybe next time.

I took a peace run at the Draper Lake bike trails. It was a little cool this morning but nothing that I couldn't handle. Also next week starting tomorrow will be getting cold.

Ran a easy run out at he Draper Hills with Danny and Jason. Tomorrow is supposed to be bad so it looks like a treadmill day.

4 easy on the teadmill at the YMCA.

Ran solo down at the OKC river. I did a farklet run. I did 5 miles out and on the way back I picked up the pace for 1 min to under 5:30 pace then easy for 2 min then back on. 8 x 1 min and recover for 2 min.

Decided to get my run done early. I went to the YMCA before work and got a easy 5 miler in. Done for the day.

Am-- Spin class at the YMCA.

Pm-- Tempo run day is begining to become one of my favorite days. The rest of my week is filled with alot of easy runs which is necessary but boring. Today we had a good group show up. JB, JH, Rodger, Danny, Ashley, and Byron. We did a little over a mile warm up and off we went into the wind. I thought I messed up in the early part of mile 1 because JB took off on me and I had to surge to catch up to him. I felt great I have learned to listen to my body and pay attention to how it feels during a run. My times where 5:50  6:00  5:53  5:43  5:43. I kind of got caught up in the JB effect on the last 2 miles. But I was glad I did it. Next week I'm by myself on tempo day as the rest of the team is going to Phoenix to run a marathon. Good Luck Guys. 

I switched my long runs to Saturday. So this week is going to show alot of miles but its only illution. I meet with Rodger, Ian, and JHat. We ran a easy 14 miler from NHP. Rodger and Jason decied to pick up the pace the last mile. There looking good.

Very cold outside I almost gave in and ran on the treadmil. I decided against that because I live so close to the Draper Lake bike trails. I did 8 easy and the trees blocked most of the wind. Over all it was still cold and thats how most of the week is going to be. I'm ready for spring.

5 on the treadmill. BORING

Farklet run today I did 1min on 2 min off x8. I trying to get my legs used to running faster paces before I start running a real speed workout. Slow and steady wins the race.

Early 6 on the treadmil at the YMCA. Tomorrow is a tempo run but the weather may have other plans for me. Ill play it by ear.

Today was a tempo run day. It was about 30 degrees and about a 20 mph wind. I went down to the OKC river and did my run down there. My first 2 miles were with the wind and mile 3 the wind switched and I ended up running into the wind. I turned back and mile 4 was with the wind and mile 5 was into the wind. It was my toughest workout to date and also my best. My times were 5:40  5:38  5:49  5:43  5:51 (28:43). Next Saturday will be my first race of the year. 

I cut my overall run short because I was very cold. I hate you winter.

I was forced to miss today because of the weather. I hate winter.

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.

off due to work

Off due to work

My week has been all screwed up because I had to go to Chicago for work on Wednesday and Thursday. I didnt get to run either day. I did my long run today. I only did 12 miles with a kind of fast finish. It was very windy and I ran most of my run into the wind. It was not a very good week of running. Next week will be better.

I ran 1 mile with the kids at 11:30 pace and it wore there little butts off. I then continued on to run 6 more miles. I had to cut my run short due to easter activities. 

Went to Draper Lake to run on the hills. I added some fartleks but it was very hot so not as long as I wanted

I did 5 easy miles on the trails by my house along sooner road.

I did a solo 10 miler down out the river. I did 4 half mile at 5:30 pace.

5 easy on the sooner rd. trail by the house

Today was a very hot and humid day. I knew going into it that I wasn't going to get near my S.B. (35:10). But thats was okay. I did a mile warm up by myself then did another with Bruce and Danny. My new goal was to stick my half marathon pace as long as I could. The first 5k went as planned but then we hit hills and ran into the wind. Also about mile 4 we ran with the 5kers for about a mile which real messed me up because I was having to go around and through them. All and all Im okay with the run. 2 weeks till my goal race.OKC half.

Did 6 easy around the neigborhood

Meet up with Rodger, Nate, and Jazz out at Bluff Creek. The workout was 6x800. My times were 2:49,  2:44,  2:41,  2:35,  2:33,  2:25. It felt good to open it up today. Good workout today.

5 easy on the treadmill at the YMCA before work

Last tempo before OKC half marathon. We had a big group show up today. I did my tempo between 5:55 and 5:48. It was hot, humid and windy. I ran with Jazz and Nate. I hope we have good temps for the half because if its this warm then I'll have to change my game plan. We will see. All the hard work is done. 

10 easy around Lake Hefner with the Landrunners. Perfect morning for a run. I still have a little soreness from my last tough week but I will be ready. Its all down hill from here.

I did 6 easy out at Draper Lake. The cold front came through and the wind picked up alot so I decided to just do 6.

easy run down at the river

I did a easy 6 miles down at the river with Jason Baird. Easy run and good conversation. One reason I love running is cause of the people I get to meet.

I went to O.C. to run before work and my body had other ideas. I got about 2 miles and nature started yelling at me. I had to cut it short and hurry to work. I'll get a few more in later.

I got in a extra 4 in the afternoon

6 easy down at the river.

easy 6 before work at O.C.

I went through my warm up routine that Im going to do tommorow. I'm ready to go.

What can I say. This was a great experience from the time I won the free entry 7 weeks ago until I crossed the finish line. My biggest complaint was that I didn't get the full warm up like I have been practicing. But I still managed to be okay. It was very important for me to start up on the front line for 2 reasons. One I didn't want to get trampled and two my mom and dad wen't able to come down so I told them I would be up front so they could see me on T.V. and they did. My goal for the race, with alot of help from Rodger, was between 1:15 and 1:17 so roughly between 5:45 and 5:50 pace. I took off and settled into my pace right from the begining of the race. The next thing I know Scotty D came up beside me and he was running the same pace that I was so we stuck together until I went my own way for the Half Marathon. Come to find out Scotty D was the lead marathoner and my mom said they showed me and him running together on T.V. Now when I got to Classen it started to get tough I had 2 guys ahead of me and I focused on them and caught them both. One guy stuck with me the rest of the race then beat me on broadway and the other was Jeff Beck the one I was told I had to beat by Jason B. I had it in my head that as soon as I hit Broadway I was going to open it up and lay out what ever I had turns out there wasn't a whole lot there to lay out. Overall I set out a goal and was very please where I finished. Thanks to all of my running friends that pushed me through the hard miles and talked game plans with me on the easy runs. THIS IS JUST THE BEGINING.

Rest day

6 easy down at the river. 

Ran 10 miler with Rodger,JHat, and Danny. My legs felt a little heavy by the end. I think I'm going to take the rest of the week off and start back on Sunday.

rest

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. 

10 easy down at the river

Track work at Westmoore track. My legs felt heavy today so I motified the workout. I did 2x800 (2:21  2:21) 5x 300 ( all between 52-57 seconds). Then I did 1 more mile where I sprinted the straights and jogged the curves. Man I'm tired.

I got my run in before work and my legs are very tired from the workout yesterday. I wont run again until about 4pm tomorrow. More then likely I will not do another fast workout tomorrow and just do a fast finish on my long run on Saturday.

Easy 10 miler out and back at Lake Hefner with JB, JHat, and Ian. It was the hottest day of the year so far.

16 mile solo run from NHP. Then off to work. 

Hot hills with JB. Thank goodness for water jugs.

10 easy down at the river

Good track workout today. 2x600 4x400 3x300 6x200. Next Saturday is the mile race in Little Rock and I'm as ready as I'm going to be.

6 easy before work at O.C. I'm done for the day.

10 hot and windy miles down at the river. I stopped at the ball fields for water.

16 mile solo long run. It was a nice morning because it drizzled for about a 1 1/2 hours of my run.

12 through the Draper Lake Hills. I was feeling good being that it was slight overcast so I gave about 80%- 85% effort through the hills. I'm backing off the rest of the week because of the mile sprint race I have coming up this Saturday.

6 easy down on the river. It was rain and it was very nice.

5 down at the river. I did 2x400 and striders during my run. I forgot my fast shoes so I did my faster stuff with my trainers at a slower speed. boy did it feel heavy thats why I only did 2.

6 easy before work at O.C.

another easy one at river

JB talk some of us to go to Arkansas to sprint a mile in 93 degree heat. But I have to amit it was fun. The race started off fast and finised fast. I ended up with a 4th overall and winning my age group. Just 3 seconds out of the money. Now I'm going to start getting ready for a fast 5K.

Easy solo run out at the Draper hills.

easy run down at the river. It was hot and windy.

3 warm up and 3 cool down. I did 4x 1000 and 5x 200. I ran the K's between 3:15 and 3:10. All my 200's were at 35.

6 before work at O.C.

Did 4x2000 on Conners course. It was hot and kind of sucked but I'm glad I did it.

This is my longest run in about 3 years. I have a pretty goof course from my house to the Devon boathouse and back. I felt good. Did a little core work after my run.

Solo Draper Hills. I'm ready for some cooler temps.

Ten easy out at the river. 97 degrees. Holy Crap it was hot.

8.5 around the hood with striders

easy run before work at O.C.

Easy run dowon at the river.

Overall I'm okay with the race. I didn't taper other then not doing any speed work. My prep up to the race wasn't great. Also during the race I got ran off the course in two spots because people weren't paying attention. My goal was to get under 16:30 and I did so I'll take it.

Hot and easy hills

Ran down at the river. It was hot and windy and when I got down to the stock yards it smeel extra bad and I gaged a few times. Good times.

6 easy before work at O.C. It was nice running when it was not hot.

SPEED WORK DAY.  I went down to the river and took advance of the cool weather and did 4x 1mile.  The first and second I hit at 5:09 and number 3 i hit 4:56 and number 4 I hit 5:01. Afterwards I did 4 25-30 second strides. This was the toughest workout I did in a while.

10 easy down at the river.

18 at a faster pace on the home course. I felt good. Also did some core workout afterwards.

12 easy out at the Draper Hills. Slow and steady in the heat.

hot easy run down at the river

Nice group show up to the track. the workout was 6x800 and 5x200

6 easy befroe work on the O.C. trails

Went to Regional Park and did 3 mile warm up 2 mile at future half marathon pace (5:30) and 5 miles easy. My legs felt heavy from the hard workout on tuesday also it was hot. 

20 mile long run. I haven't done that in about 3 years. Went for a 18 miler with Jason and we ran into Nate and next thing I know I heard those famous words. Your already out here you might as well do another mile.

12 mile super hot run with Jason out at the Draper Hills. I'm told it going to pay off when the temps start coming down and all the real racing starts. But today was tough. the 20 miler yesterday at 7 min pace felt easier.

10 on grass track at the kidos school. I made sure I had enough water.

Todays workout was 3x800 (2:31-2:28-2:28) 8x400 (between 1:09 and 1:14) 4x200 (38-37-31-29)

6 easy miles at O.C before work

3 mile warm up 3 mile at steady state pace (6:05  6:02  6:00) 4 mile cool down.

backed off on my long run today to 15 miles. I ran with Conner, Andrew, Nate, and Austin. About at the half way we ran into Rodger and Blake so I got to catch up with them for a while. 

Easy solo run out at the Draper Lake Hills.  #WhereChampionsAreMade

I ran at Regional park today. It is about 75% shaded and there is one fountain at on the trail. I think I hit that fountain about 6 times. I cant wait til the weather cools off a bit.

The workout was 4x 1mile I did 5:04  5:02  5:06  5:23. I felt great on the first 3 but the last one I did at about 75% speed. I still got a good workout from it. Good group tonight out at buff creek.

6 easy before work at O.C.

I did a 4 mile steady state progression run with Jason out at Draper Lake. We did 6:15  6:00 5:45  5:25.

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

Ran at westmoore high school. We did 8x 400. I kept them all between 1:13 and 1:15 with one fast one at 1:07. Then we did a mile run with striding the straight and easy jogging the curve.

3 easy before work at O.C.

Went to the park and ran 3 mile with Abriella in the stroller at the park.

Nate paced me for the first 2.5 then he dropped off (He ran bandit) I hit mile 1 at 5:04 mile 2 at 5:05 and mile 3 at 5:18.I felt good through the first 2 miles but then my legs got heavy. I could blame it on the weather but I need more of edurance training and I know that will come in time as I start my tempo runs back on a regular basis. Overall I finished 12th place and won my age group. Maybe next race.

12 mile super heat run with none other then Jason. I would imagine this is what it is like to run in Death Valley.

Easy run down at the river with JB, Neal, Jesse, and Austin.

I waited till after the rain went by and did a 4 mile tempo run. I did the first 2 miles about half marathon pace and then picked up the pace on the last 2. I'm glad I waited because the was about a 20 degree difference from before the rain and after the rain.

8 easy down at the OKC river

the work out was 10 mile tempo starting at 6:50 and knocking of 10 sec each mile. The temp was 90 degrees. I made it to mile 8 which was 5:38 and then I decied that it was enough for me and jogged it back easy the rest of the way.

20 miler with land run. New place for me but I liked it and it was cool this morning.

Easy 12 miler out at the Draper Hills.

10 down at the river. The wind was crazy. This was my toughest easy run in a long time.

The wind got my allergies going crazy. I skipped the workout and ran easy out at Earlywine YMCA.

I still feel like crap but now I feel achy. I tried to do a workout at bluff creek but between the wind and how I felt it wasn't happeing. I decied to to end my running at 5 miles. So when I made it back to the car there was Nate and he talked me into running the trails. I ended up with 9. Thanks Nate I still feel like crap.

This week was not a good week because of my allergies. After my not so good run Wednesday I decied to rest Thursday and Friday and get after it on Saturday. I ran with JHat for the first 5 miles then I did a 4 mile tempo at under 5:35 pace.(5:33  5:33  5:32  5:33) then I ran hard 1 mile and easy for the next couple of miles. 5:29 and 5:35 into the wind. I didn't feel 100% and I was coughing the crap out of my crest durning the run but I did feel better then I have.

Ran a easy 12 with Nate out at Draper Hills. It was rainy and it felt awesome.

10 easy on the river

I did 4 mile warm up and cool down. The plan was mile repeats. First mile was with the wind and I hit 5:14 second mile was into the wind and that was not to goods 5:22. Mile 3 was at 5:08 and I was done after that. I did the rest of the run like a steady state run. I still feel the effects of being sick last week but I feel a lot better.

10 miles easy to Draper Lake and back.

easy run down at the river.

I decieded to run this race because first place was a $100 dollar gift card to OK Runner and I need a new pair of race flats. I went into the race going to do a tempo run at half marathon pace (5:25- 5:30). The first half of the race was pretty much a series of down hills and on the back half there where so pretty good size hills. I won pretty easy and felt comfortable during the race even through the hills

easy 12 through the Draper Hills

10 easy on OKC river

10 mile trail run out at Draper Lake bike trails.

2.5 warm up 6 mile tempo with Nate. 4 out and 2 back 5:25 5:26 5:27 5:28 turned back into the wind for the last 2 5:42 5:43

8 easy down at the river

20 with Blake and Nate. 13 easier pace then last 7 Nate and I did a fast finish. sub 6:10 pace

12 easy from the house

10 easy down at the river

I ate like crap today and ran like crap this afternoon. Stupid free pizza

Ran easy down at the river

Awsome tempo run with Nate. We nailed 6 mile tempo at 5:28 average pace.

Ran with Jason and Andrew on the new section of the river trail. 3 weeks to go until Tulsa run.

solo 12 out on Draper hills

10 easy from my house

I have a wierd schedule this so I did my tempo this morning and being that its going to be in the 90's the next to days I'll take it. Goal was 6 miles at 33:00 (5:30 pace) I was able to get 32:52 (5:28 pace). Next week will shoot for 7 miles then its taper for Tulsa Run.

10 out at Regional park

17 with Nate out at NHP and around the lake

Ran 13 miles out at the Draper Lake hills with the Sunday morning crew

10 easy down at the river

Another boring 10 miler down athe the river with some 10 second striders

8 down at the river with Andrew and Ashley

Meet Nate out at Draper lake to do are last tempo run before Tulsa Run. It was raining with the little wind there was to are back. We ran 5:24  5:24  5:24  5:23 5:25  5:19. We killed it. Now its time to start tapering.

12 easy from NHP

6 easy on the Draper horse trails

6 from the house

Did 8 x 400 with JB and did 2x800 with JB, Alex and Ethan. then did 1mile of jog the curves and sprint the straights

6 from the house

did warm up and 3 mile tempo with Ethan and Alex

What can I say, this course was very hilly and I trainied for hills. Nate and I ran stride for stride the whole way. We went out to fast and it kind of got into head a bit but I recovered and hit my 6 mile mark right on pace. I was very happy with my time and I cant realy complain. Congrats to the rest of the crew for tons of P.R.'s.

11 easy out at the draper hills. I got a good morning run where I had a chance to reflect on my race.

10 easy from the house

Did 2 x 1000    2 x 800    then did a mile while jogging curves and sprint the straights

9 easy out at the draper lake bike trails

10 out at draper 3.5 warm up and cool down and I did 6.5 at about 5:50 pace

14 miles with J-hat downtown

12 easy with JB and Nate out at the Draper lake hills

10 easy out at the Draper lake bike trails

Did mile repeats with Nate,Alex and Ethan. 4:54 5:22 5:02 5:12. Miles 2 and 4 where into a head wind.

10 easy from the house

Ran a 8 mile tempo run with Nate.  We ran about a 5:28 average

Was going to do a long run but it got shorten when Nature started to yell at me. I barely made it home.

12 easy through the Draper Lake hills.

10 easy on the sooner trails

Warm up cool down and 4x 1mile   4:54  4:56  5:31  5:27

did 5 mile tempo run out at earlywine

easy 8 from NHP

6 from the house

5 miles with striders getting ready for turkey trot

5 easy from the house