My journey to 50 in 50 states

AM:

18 miles long run. Still in Oklahoma city and since there are no side walks here the gun one off at 3:07 AM for this run. I wanted to see if any thing left in the tank so I pushed the pace at mile 16.5 to the finish I was able to get 6:50 pace for mile 18. Hot 81 deg windy.

pm

4 easy miles. I should call this run late morning It was around 11 around the hotel before getting on the highway back home from Oklahoma. Felt really good no soreness or fatigue from this morining long run.

AM:

Back in kansas city easy 10 miles this morining. Really hot today we have a heat advisory for a heat index of 108. I ran very easy and relaxed to recover from sunday heavy day.

PM:

4 miles again extra easy as it still hot and very humid here. I ran into my garage vacuum with my left small towe this afternoon. I could feel it during this run I hope its not going to stay around.

AM:

still keeping the effort very easy. I wore my old running shoe this moring and to surprise I did not feel my left woe as bad as I did last night. 10 easy miles around the hood still humid but much cooler 79 deg by 7:30 am

PM:

My best run of the year so far as I was dragging to do this second run Amir offered to pace me on his bike for 4 easy miles around the nighborehood. We talked the whole way about school video games future trips and random stuff. I did not feel any of these 4 miles it went by so fast. I had my debit card hidden in my running shorts so I decided to buy him a treat from the gas station. I need to have more of these runs

AM:

10 easy around the neighborehood. first 5 miles felt slow and boring so I came home had some water and stretched. These last 5 felt much beter but I forced my self to keep it easy for tomorrow hills repeats.

PM:

4 easy around the neighborhood legs felt better than yesterday 

AM:

3.5 miles worm up around the hood and then to the hill.

6X 400 hills repeats at the not forgiving Allandale hill lol its a quater mile long with a littl flat at the begining but a huge gain in the middle. Some improvement from 3 weeks ago my fastest hill pace 3 weeks ago is my slowest today

1:35, 1:33, 1:33, 1:35, 1:32, 1:31

PM:

4 easy. I should stop getting surprised about the fact the second run is always esier after a tough morning workout. noooo running tomorow.

AM:

1 mile easy and then 9 at marathon pace or I should say about 30 second faster. The wind was behind my back the whole way so I kind of felt good so we let it go. not a very disipline move but it was fun to feel fast. I averaged 7:00 min per mile. I hope to not suffer during the long run tomorrow. Some improvement on pacing but still need work I caught myselfe doing 5:44 pace.Not good This would kill me during a marathon. I ran this workout at highway 150 route. I saw a bob ca t during my first mile so I stoped and called my wife Beth I coulding wait lol. Beth and kids picked me up by highway 71 to go Amir soccer game. He played awesome.

PM:

4 extra easy we took the dogs with us the first 1.5 miles the weather is fantastic