Edmond Runner

3 pm run at Hefner with JB and JH; 99 and HI of 101; 66 DP and 20 mph S; HOT full sun; 1618; legs sore today from Sat and Sun; hot spot on hamstring; got stung by a bee as got in truck to go home!!

Easy cruising today with 7:57 avg pace; threw  in a 1/2 mile at 6:25 as Fartek JH pushed the pace; that reminded me of the days when JB2 used to get Butler rolling in the heat; unfortunately news broke today that he is now one-handed down in TX since he has gone to running in the dark; needs to come back to OK and see the light!

Lifted legs/arms

ART and Roll8

4 pm run at Hefner with JH; 91-->89; 69 DP; 16 SSE w/24 gusts; HI 97; 1606; full sun

Nice aerobic run which was over seemingly quick; 8:04 pace; fatigued but not beaten down so slightly cooler temp helped even with high dew point; Adios

Lifted upper

ART

4 pm at Hef with JH; planned recovery run (distance and pace) with some quality: 8 @ 12-14 second sprint-pace hill repeats (aka Coach Brad Hudson) on over-Hefner-Parkway-Bridge.  

HOT; 96; 98 HI; 66 DP; 18-24 mph South

I was doing fine until last all out effort hill sprint which seemed to zap me by jacking heart rate a little too much (along with realizing later I forgot to apply sunscreen and we were in full sun) (also weight has been going down and miles up this week so just mentally ready for a break); finished out run with very easy pace.  JH showed me a speed burst like that of a true trackster; he should be proud of his kick ability and makes me wonder what he would do on the track (100 meter).

Getting sick of the heat and now dealing with high winds, planning on finishing out week with fartlek Thursday and progression run Saturday morning; thus skipping a Tempo tomorrow on another forecast hot/windy day.  8 weeks til TR and a team has been formed.....pumped about that!

ART

Another hot and sunny 4 pm run with JH; ironically cool air and rain came just after we finished!!

Recovery pace of 8:29

Progression Run from NH Plaza with BLA and ERI and JH.  We picked up the progress with 5 miles to go.  I ran three with JH and then last two on my own (other than chasing down Blake who was trying to gap me!) (ERI was on an 8 mi run).  Rain, rain, rain, wind, and low 70's.  Soaking wet entire run and got hot on last few miles.  No Sym or P and up from 3:50 am.  

Progression: 6:59 --> 6:52 --> 6:52 -->5:58 --> 6:08 with uphill finish back to Plaza

Confidence run and glad for performance of all (JH PR on miles and 8K!); Starbucks post run.

Recovery pace; with Court at OC for her long run in evening til dark.

Hills w/JB and JH from OK Runner in new team singlets; Hafer and Ed Memorial hills + Target trail and Rankin; DP 68 and 88 degrees; HI 92; 1654; SSW 13

Tough workout due to not running hills this steep in over 2 years!  Glad to become re-introduced.  Rolling downhill at sub-5:30.  Overall pace of run 7:46.

Lifted: legs, arms, back, core

Louie's at 4pm: Blake, JH, JB, A and K; Jaz at SS

Legs tired from getting back to higher miles and hitting big hills yesterday and leg weights after.  Also another hot day = not feeling it and new it would be a "suck it up" effort which in the end very pleased with.  Had very shallow breathing during repeats but allergy count is also up (eyes feel like sand in them).  Ran in DS Racers.  Amazing effort by everyone running their own repeats helped me get it done.

95; 66 DP; 1618; S 14-22 mph; occasional cloud

2.5 mi WU; drills and striders; 6 x 1/2 mi repeats tree to gap

Into sun and partial wind: 3:03 (w/JH); 3:01 (self); 3:08 (w/Blake)

Back to water: 2:52 (self); 3:00 (self); 2:52 (with Blake gapping me on hill and passing him after)

CD with JH, Jaz, K and A

Lifted Bench, shoulders, shrugs, triceps, core

ART

4pm with JH; 70's and rain; 10-15 mph N; 1640; recovery pace and nice to not be baking.

ART

Included 5 mi tempo; 1st mi = 6:13; 5th mi = 5:58

Impressed with all at the run!

ART

With JH at OC Trails; 56 and mist; overcast; wearing a jacket!

Recovery pace.

With JH and Blake; LandRunners course from Schiegels.

ART

1:30 pm run with JH at Hefner; easy pace

ART

4pm run w/JH at Hef; 83 and overcast; 1640; 68 DP

Very easy pace run with exception of 10 x 17 sec hill sprints over parkway at 3K-5K pace.

Running on multiple days with no break; so pleased with how things are going and with not over-running my easy day today.  Do have some slight pain bottom left foot meta region which have had many other seasons after a hard session where I ran faster than required to get the physiological benefit.  Need to make sure to not under-pace what I need tomorrow as K-repeats are on tap.  Feel like injury won't progress to anything where I need to adjust schedule as long as keep after it with ART and staying smart (which isn't always easy when feeling it on nice weather days....like last week....when finished last 1/2 mi of tempo too fast like I was racing it).  I am greatly aided by having a smart runner in JH that reinforces doing the right things!

Lifted lower/arms/back

ART

Hefner 4pm run with JH, JB, Blake, Kelsey and Andrew.  85 with 70-72 DP; 1614; SSE 5-12.  Mainly full sun.  Overall hot and muggy.  Adios

3 mi WU with drills; quality work was 5 x 1K.

3:39 (2:20) 3:44 (1:27) 3:40 (3:27) 3:46 (4:03) 3:32

W/Andrew for 1-2; 4-5 (him leading these two)

CD with JH

Lifted upper and core; shrugs

ART

4 pm run with EricD for ~5 and JH for all but last few.  90 with 6 mph S; 1614; DP 62; sun covered by a haze.  Redman Tri setting up and many bikers and runners out.  A really nice run until I fell.  

Wish it were a good story like I wanted to see if JH could go fast enough to get out of breathe while running to get the car to pick me up...but alas it was just bad luck from running on a concrete sidewalk and catching a small lip.  I know things like this happen, but it was a shock because we were cruising along and everything seemed easy and was in the runners zone and thus it seemed to come out of nowhere; it shook me hard (and it was a hard fall).

End results is two bloody knees and hands and a scraped forearm.  I immediately had nausea and a spinning head (why JH took off for car) but after walking half a mile that cleared.  I was (am) frustrated this might set me back a bit so took advantage of my knees not being too stiff yet to run another few miles and get rid of the extra stress.  Thanks to JH for putting in some tempo pace a day early!  Even still it was a nice run today and hopefully it will be tomorrow also.

4pm run with JH and Blake; 90 and 63 DP; 1600; sunny and little wind = felt miserable, some of which is just being sick of this type of weather; also Ragweed 10.0 today and eyes/drainage problems.  My knees are swollen and achy from yesterday's fall.  All in all I knew it was going to be a tough day, especially running on cumulative fatigued legs.

Hit about a 3 mi warm-up with drills and a few strides.  Met Blake at SS and began our tempo intervals.  We began with 2 x 2 miles with around 5 min recovery.  Headed out to Police Station area, so had water.  Out was a 6:13 and 6:17.  Back was 6:13 and 6:13.  We are planning on a FF LR Saturday and thus have three faster quality run this week.  We were all hitting good pace today, but it was taking more like 5K-10K effort to achieve in this weather.  We thus decided to stop while we were ahead and look forward to Saturday morning with more tempo pace.  We achieved our goal today & gained confidence by hitting pace in the heat.  I also am thankful my old knees held up although they were ever present in my mind as I was worried I could fall again, or damage them worse since they are swollen.

Proud of JH as he is not even close to the good runner he was months ago...he is that much better!  And Blake is determined to make up for lost time and working hard; impressive what he can do off so few miles.  JB wasn't with us on this run, but I can definitely say we are all putting in PR training efforts and believe it is going to happen when the weather cools off!

Lifted lower.

ART

4pm Hefner run with JH, JB, Blake; 64 DP; 1600; 88 w/10-16 mph S; Very high pollen count; partly cloudy; Redman Tri packet pickup in full swing.

10 miles easy pace with 4 hills: up steady and down fast.  Solid run with great friends!  Kneeds better than yesterday but still noticeable.  Looking forward to one of these days getting cooler weather and that is the variable getting in the way of higher quality workouts.

ART

6:30 am with Landrunners in general; ran with JH, JB, and Blake. Warm, hazy, muggy (68 DP); 1614.

Ran last two FF with JB coming back to encourage JH and me. Hit first mile progressive in 6:20 and second had uphill in 6:15. Starbucks included Court who ran 14. No reason to be able to hit those paces at end except getting in decent shape. Otherwise knees still limits range and achy; cumulative fatigue and little sleep Fri night. Very pleased with this run for all in our group. Adidas Adios.

ART

Lifted upper

Nice 1pm run with JH; also JB and Connor. Hefner. Got in a good "burn off yesterdays high carbs" which included ~1.5 miles of easy hills. Run was over in seemingly no time as we are in a groove with training. Very easy pace was perfect in setting up our last of the big mileage weeks; then on to some racing weeks!

88-->78 temp fall; stronger N winds; humid; 1628; DS Trainer

Lifted lower

ART

4 pm run with JH; 81 w/6 mph S; 49 DP; sunny but clothes stayed dry!  

In-the-groove easy run including 10 x 16-17 sec Hill Sprints at 5:00-5:30 pace; recovery all the way over hill.  These have gotten significantly easier for us.  8:03 overall pace for today.  There was an odd mile where we ran with JW who thought all school kids should aim for "D's" since it was still passing and appeared to believe that Krypton is a real place!!  I would like to think he was joking around...but don't.  

Plans this week based on tomorrow's forecast is Tempo Tuesday!

Lifted upper.

ART

Blake, Eric, JB, JH, and me!  4pm Tuesday Tempo.  1604; 48DP; 83; SE 6-20 mph

....I hit 6 miles at 6:15 avg....then took my turn at getting dropped by hitting the wall on 4 miles back to car....

Hit my goal avg and had a nice day with friends who were all putting in similar effort; as Jake would say...just have to stay hunger!

ART

4 pm with JH; low 80s and low DP; sunny; 16004; Super easy day when done before realizing hit daily goal; could have ran this twice today.  Small aches from Tuesday Tempo (bottom/arch of right foot; calf spasms; woke up with pain in off-center back) are all fading away so hopefully just adapatation.  Decided to skip full-on speedwork tomorrow and race Saturday instead.

Lifted lower

ART

4pm run with JH; 84 with 12 mph E; 51 DP; 1598; full sun and little warmer than last few days; high allergens.

Easy pace overall; Drills; 6 x 200 (400 rec) mainly 5:17-5:30 pace; indulgent last rep at 4:35 mile pace!  Right fascia/arch still slightly sore and calves twinged here and there.  Signed up as is JH to race a 5K; hoping the weather is nice cause he should get a nice PR and hopefully I can get an age-group PR.

ART

4pm run with JH; 1584; 84 and full sun; warm and South Windy. Just a get it done day that seemed to take forever. Other stuff on my mind like D and PHX where-to-stay. Felt much better once done and hit OK Runner with JH. BTW...if biking bus cooling and the shades are down, don't be fooling and get out of town.

7 pm race with Court and JH; DP 51; 79 w/10-12 SE wind; sun going down.

3:35, 3:39; 3:48, 3:49, 3:35 (~ 9-10 seconds that goes somewhere; typical Garmin stuff where doesn't get course correct on a turnaround or around curves; or just how they measure a course slightly long)

Led through 1st K and had a college kid gap me about 1.5 in; I didn't really care as I had my own agenda in this race and he ending up staying exactly the same distance ahead throughout.  I could have pushed it in middle but never looked at watch and didn't know how "pushing" would work out since this was an experimental race after not tapering and running 10 on Friday.  Also with out-back had to go over 6 gradual-type speed bumps and was slightly nervous since still healing from Hefner sidewalk fall.  (Wilp almost did fall on cooldown when tripped on one)

At finish breathing was very reasonable and felt I could have stayed on the pace just prior to kicking last 1/3 of K.  After I did have an upper resp burning which might tie-in with cutting hay in the surrounding fields.  Didn't really "feel" this race so very happy with outcome.   Elated at outcome for JH and his sub-20!  Many thanks to his family for the Earls post race food!!

1:30 pm run with JB & JH; 83 with mid 50's DP; S wind 0 to 10 mph; 1584

Nice easy run with about 1/2 mile of 6:20 pace to stay ahead of bikers!

ART

4pm with JH and Blake; partly sunny and hot; 86; 1582

Easy to recovery pace except 10 x 17 sec hill sprints 3K pace; recovery over hill

Legs felt good today; DS Trainers

Lifted lower

ART

4:15 pm run with JH and Blake; 88 w/SSE 10-20; 1664; DP 56; Partly cloudy; High allergens; Adidas Adios orange

Weary mind from work; tired legs from training; running with great friends = let's run fast!  Amazing the power of having people that pick me up and keep me going when I didn't feel like it...and solid runners that keep me doing the right things in training.  

Went with speed today but less distance due to heat/wind, 5K last week and 10K this week.  6 x 600 (from tree and back) with 400-500 meter recovery.  Out and back pace alternated between 5K and 10K effort.  Hit mine at mile paces of: 5:10, 5:55; 5:41; 6:05; 5:36; 5:39.  Solid effort all things considered.  I did have a tough time breathing today and getting heart rate down (especially after 1st repeat where just pushed and didn't look at watch).

Crazy Kenyan Double  = Kenyans are known to double up with about a 3-4 hour rest; well I took only 45 min (thus crazy).  Court needed someone to help her get out the door and started so went to OC and ran 3 with her; recovery pace; DS Trainers; 82 degrees. 

Lifted upper

ART