RunningMyButtOff

10 easy down at the OKC river.

Today I did a tempo run. It was a very windy day. I went out to Lake Hefner to figure out my route. The wind was blowing out of the north. So I went from Louies parking lot and ran into the wind for 2 miles as my warm up did my streches out on the dam and started my tempo as the dam turned towards the west. I felt good but ran into a sworm of wasps out on the dam but I was in the zone so I trucked on through them and continued on my tempo run. As the road started back to the south I had the wind to my back and thats all she wrote. I felt I was flying. I finished my  6 mile tempo run on the east side of stars and stripes park as the trail heads back north. The last quarteer mile was in the wind but I was feeling good and I pushed through no problem. My times were 6:11  6:07  5:59  5:54  5:52  5:46.

My hip was real sore yesterday night but after a nights sleep it not hurting right now.

I'M RUNNING TULSA RUN NO MATTER WHAT.

Ten miler at lake Hefner with the landrunners. 

Draper hills. Kept the pace around 7:30.  

It was a hot day in Oklahoma. I had a easy 10 miler down at the river. 

I wen out to lake Hefner and was going to attempt a tempo run. But the Oklahoma weather had other plans. It was hot and windy. I ended up doing a 2 mile warm up 1 mile on and 1 mile off. I did 4 miles between 6:15 and 5:57. 

What a diffrence 2 days makes. Thursday was about 90ish and today was pretty cold and rainy. I meet up with coach Rodger, Jason H and Blake. We did 5 miles out and tempo back. I felt good. My legs are coming around quicker then my breathing. My mile splits where 6:13 6:06 6:14 5:54 5:42. Overall I felt good.   At the end I I did 2 mile cool down with the guys. So this was also my longest run in about 6 months.  I'm 2 weeks from my goal (Tulsa Run). Next Saturday I'll be running a local 5k to knock so rust off and to remember what it's like to be in a race. 

Went out to draper lake and ran 10 easy on the horse trails. Stayed off the hills today. I got a shake off  5k race next Sunday so it's going to be a easy week. 

Did 10 down at the river.

Did a 10 miler down at the river. I included some striders. Started to develope a little pain on my right leg along the shin bone. I feel it a bit when I run but hasn't gotten worse. Problaly just sore muscles.

I did a easy 9 miler out at the Draper horse trails.

This event was about getting the people in the community to get out and do something. This 5K was FREE. You can't go wrong with that. There where about 1100 people signed up and it look as if almost all of them showed up. My goal for running this race was to check my nerves, which where very high since I haven't raced since May. Also just get out and race. It was a little warm then I would have liked and the wind was blowing, so the last mile was going to be in the wind. I came out early and jogged the coarse and when I got back Andrew was there and we jogged another 2 miles. 

At the start of the race we lined up about the second row and let all the little kids be up front and as the gun fired off they took out in a dead sprint and Andrew and I caught them in the 1st 50 yards. One guy stayed out in front and was looking good. We hit the 1st mile at 5:49 and mile 2 goes up a hill and back down the other side. I separaated form Andrew at this point in hopes to catch the kid that took off. Mile 2 was at 5:51. On the way back to the finish we had a head wind and I was able to catch the kid and I continued on to win the race. Mile 3 was 5:54. Plus the .1 My overall time was 18:15. Overall I felt great. I wasn't to tired and I felt like I could have gone faster. Next weekend is Tulsa Run and who knows after that.

I did easy 5 down at the river. 

I felt like doing something diffrent. I went to the YMCA and did 5 on the oliptical. All done and ready for Tulsa Run.

I had a blast at Tulsa Run. Went up with a group of runners and met up with other runners when we got there. Overall I ran exactly the time I wanted to. The course was very hilly and it was a little hotter then I wanted but I finished and felt good.

I ran 6 miles at the field behind the kids school. My legs are soar

Did a 7 miler on the O.C. trails

I ran from the Devon boat house over the bridge to the south side river trail and ran east to the end of the trail. I continued down under the highway and in front of the Indian culture center. I then met up with the new trail followed it all the way back to eagle lake in del city. It was a total of 4.5 miles to the end of the trail. 

I got a treadmill at the house and I did 3 easy and barefoot at about 12 minute pace