Edmond Runner

ChTrShBa

Hefner Sunny Day w/JB, BE, IC, JH

Post-run spin

OC

Pacing Court on 1/4 repeats

5 spin

1 WU; 2 miles x 4; half mile recovery; 0.5 CD

HMP-10 to -15

Simulated HOU hill before finish

Strongest run ever had two weeks out from a Half

5 Spin

later p.m. Spin & Lift (legs, Ch, Tr)

Fairly tired today due to back-to-work and lack of sleep.  Recovery day was needed.  Also bitter cold back half of this week is unmotivating for running.  Feeling 10% of back issue: over break either too much running or grocery bag lifting or sitting....who knows.

Late p.m. (20 w/WC of 9)

Pre Run: Ba; Cu; Sh; Shr

Treadmill: 3 WU; drills + striders; 5 mile Tempo at ~ HMP (30:30 overall; went out little slower and finished faster); 2 CD 

Core Drills

Snow Day (3-4" overnight)

10 spin

Legs/Triceps/Chest

3 recovery pace

7 spin

- left achilles little tight; likely from treadmill workouts this week

Snowy trails = treadmill watching Netflix

8 at easy (8:00 to 7:40 ish) then last 4 at 6:10 ish (closed hard over last 1/4; also began last mile uphill to simulate HOU).  Kept a heater on while running to simulate warmer forecast for HOU and got kinda hot/sweat.  Had to stop twice for rr break.  No water.   Honestly felt really strong on FF (although a shock at first when speeding up off that easy pace) and hopeful for a nice PR.

6 on bike to CD

Recovery day to kick off taper week

Lifted: legs, chest, curls

Still doing all core drills

OC solo easy run; last mile w/striders; low 50's

Cedar pollen back to High with south 20mph and warmer; immediately could tell in shallower breathing.

Glad still taking Flonase; might re-boot Claritin.

Feel fine otherwise.

Post run Spin

Hefner w/Blake

Fast portion = 3 x 1 mile @ 10K pace; 3-min recovery (5:54; 6:03; 5:59)

Really nice weather day (except high cedar pollen); little wind; 65-56 degrees (maybe HOU gun time temp?); legs strong; breathing little iffy; also just felt tired today from staying up and watch NCAA FB Championship game.  

OKC broke a 106 year-old high temp record today. 79. Ice Storm Watch up next.

OC w/Court; recovery run. Cedar Pollen high to very high; strong S winds and grass fires today.

Allergy meds helping but still have symptoms including feeling run down.

P.S. Record high temperature of 80 degrees was tied at Houston Hobby today. The old record of 80 degrees was set in 2005.

Met Blake at Bluff; ~36 and 15 N; 8.6/high cedar pollen; all of a sudden got light headed and felt strong allergies reaction; shut it down and came home.  

Lifted all but legs

4 at easy pace (8:15) on treadmill

School canceled today...but ice storm / freezing rain didn't come in over night.

Headed off for HOU!

really muggy (90%) and 70; SE wind actually felt nice; few striders; overall felt blah in this HOU weather

Spring TX; Hampton Inn

Warm and humid day (65; 100%; 9 mph ESE) led to less than ideal conditions.  I knew a PR was out the window even though the training for such was there.  Running a couple of minutes faster than last year (when 40 degrees at gun time) and being in a new age group (50-54) allowed me to earn my first award medal at Houston in my 4th time at this event.  

Post race they have scales out just past the finish; after half a bottle of gatorade I weighed 169 lbs.  Another problem is it had been in 80's in Houston during the week and the cedar pollen was very evident; I had a cough after running on Friday morning and still had it all night & race morning.  All in all this is still an ideal course, but for faster times the weather needs to be much colder.  

Likely going back a 5th time in 2018!

Very sore body from the race and the immediate 8-hour drive home.  Also feel hay-fever sick from allergies. (edit 1/20 = not allergies/ flu or cold or some other virus)

OFF = Sick

OFF = sick

OFF = sick

= off all week due to flu-like illness; thought it was allergies but fever on Tuesday told me otherwise.  No fever for last 24-hours but still fatigue and chills/sweats/cough/chest congestion.  Kinda worried about how long this will affect me and my PHX plans.  

- 8 mile afternoon spin

- chest; legs; triceps

- OC track; feels like upper respiratory is the main problem right now as hurts to breathe deep (63; SSW 15)

OC later morning into afternoon LR

Didn't know how this would go coming off illness....I was prepared to quit after a couple if need be.  Ended up going 10 with Court and 8 solo.  Never felt great but never felt bad.  Very glad to get this run in!

Post run 63 degrees; light wind; overcast; rained a little.

Bike

Lifted: curls, back, shrugs, shoulders

Still feel lousy; maybe 80%; taking mucinex now which seems to be helping that problem

Core drills as always

OC with Court; 5 x 1/4 and a 1/2 for her workout.

Hefner with Blake; 74 degrees & gusts up to 29 mph SW

Only feel about 85% fromm being sick

5 x 1 mile; gave up on one into wind but rest were in acceptable marathon workout range.

Tough day but getting well and will get better.

Post run: lifted chest and triceps; core drills

High Cedar Pollen Day and feeling it....

Trying to freshen legs a little and stayed on bike

Lifted full body

Feel about 88% healthy from "flu".

Main workout = 10 mile MP tempo

WU/CD with JB and Blake

Felt about 90% today; still have cough and slight fatigue

Went counterclockwise outta Stars and Stripes SE corner; 9-14 mph NW wind was troublesome

Wind Chill was around 38; Temps in low 40's; Sunny

1664; best in over 2 years!

Core drills

First 20 miler in forever; below freezing WC entire run; NW 9-16

Ran up and back onto dam; then car to Whole Foods; then at SS I went west and blake went back to vehicles running last mile fast.  I felt it was a grinder going into wind and it wore on me; did progressively get faster but only last 1/2 mile was at pace.  Overall since hit 10 miles on Thursday really just needed at time on feet LR and got that at 2:37:16.  Later in day felt a little sore.  Overall this run let me know that PHX should still be a go.  Took two gels (WF and Police one with Caff); had a small bottle of water at SS.

1652 = also haven't seen in a few years!

OC with Blake; included 4 laps hill loop; legs decent; 64 degrees; nice weather; recovery pace

Record high tie at 74; sunny; NW wind; pollen in 3 categories at lower levels (weeds, trees, mold)

Paced Court: 4 x 1/2; 1 x 1 mile; all 7:33-7:44 pace

Nice weather day; legs felt like recovering fine from 20 miler; still only feel about 95% with drainage and allergies

post run bike

core drills

Lifted chest; triceps; biceps; back

Hefner with Blake; 72 and sunny at start; 7-12 mph SSW

Main workout was 3 x 2 mile repeats; I chose to run Blake's workout of HMP-10 sec (via Hanson's plan).  I managed to get it done even though not 100%..but getting close.  Into wind was a little tough but need to be "tough" since running full marathon in a few weeks.  My only concern is that today not doing the MP-10 could hurt me on Thursday's tempo; but since I was previously mixing HMP workouts with MP workouts in prepping for HOU, i think my body will handle it this week.  Fingers crossed!

1632  long time since this