Edmond Runner

LR from NH Plaza with Court, Jason x 2, EricD, Landrunners.  Boston Boost Orange.  43 w/90% RH, 39 DP at beginning; below weather stats is post run.  Today forecast in 70's with possible record high.  Tulsa Pollen site states Juniper season is winding down and almost over; they are ceasing monitoring as of last week.  So should have decent breathing from allergies until ragweed season picks up March.

Run today: took 1 caff gel after 4 mile WU with Court, Jason x2.  Then during rest took 4 gels of which one was caffeine.  Only caff for day.  Poptarts and granola pre-run.  I started feeling the stupid overtraining aches/muscle soreness about mile 14 including the tightness in traps.  But overall got it done and feeling more confident about at least BQ at PHX.  Avg 8:01 pace for entire run which included 5 miles at ~9 min pace or slower.  Finished up helping Court finish her 20.  ~55 miles on week.

Everyone accomplished what they needed to do today; JH is like a new person compared to when I first ran with him this time last year.  He kindly ran with me today and seemingly could have ran another 10 or taken off at race pace.  His running is solid and PR-city on the way.  JB...where did he go??  Like a roadrunner he was off to run MP pace for a more aggressive marathon training LR...he should since he is looking at elite Master goal time.  Feel good about him getting it too.

Off to visit both sets of parents and enjoy some BBQ!

Pre-run spin

2 mi WU

10 mi MP to HMP progression (including 1 mi uphill at mile 5...PHX prep)

1 mi CD

ART

Downtown OKC run w/JH.  Got up at 4:15 for meet-up at 6:30 am at Schlegel's bikes.  Still dark enough that decided to run 4 around area first then take off on the LandRunner 16 miler.  Cold and windy day.  28-33; 10-16 mph N; 47%; WC 21.

I was just tagging along with JH based on his Marathon plan and hoping to hang on.  Finally got a nice surprise by hitting decent pace on a hilly course; OA 7:07.  Dropped last mile at 7:00 including having to run up Walnut Bridge hill.  Took 5 gels during run which works well for me after finding Huma gel.  Hit a few water stops.  Felt some hip tightness after one of the stops with about 5 to go...but didn't get any worse.  Switched to headphone mode when got tired of running into wind.  Didn't look at pace until done.  JH made it look so easy I don't think I realized we were moving at that fast of a pace.  Son...he is fit and deserves a Yee Yee x 3!  Glad he is such an encouraging friend and helped me get in a great last LR.

ART

34 min pre-run spin

Run drills

Treadmill: 6 x 1 mi w/400 recovery; 6:34-6:40; last progressive down to 6:28

ART

4pm at Hefner w/Jason x 2; Eric, Danny, Ashley, Byron; at start = 51 degrees; sunny; DP 20; 26% RH; SE 13-25 mph; Boston Boost Orange P2; Gen UCan double; EB; Vega Post

WU of little over mile w/Run Drills and striders

Went out with JH and never looked at pace until done.  My shins were giving me the Blee Blee for first 2-3 miles possibly from shoes brand new out of box; also likely from running into wind right off; and finally recent tempos have been on treadmill versus harder surface.

Things went well and I gained confidence today.  OA average of 6:55 and last mile into wind was 6:54.  Carried a small bottle of water which greatly helped my breathing...but since w/o bottle carrier, I kept finding my shoulders inching up from holding onto bottle.  JH gapped me out early as he is running strong; but I finally settled in once shins loosened up, and with about 3.5 to go caught Eric who was easy running after his tempo; he ran with me to finish.

Great running day with great friends; gonna be a great PHX! 

ART

5:45 am: Lifted full minus legs

7am at NHP; JH, Eric, Ian; Boston Boost P2; EB Caff; gel half way; Vega Recov; 37 degrees w/97% humidity; 10-20 mph N; DP 37; overcast (snow forecast for Sun-Mon).  

For the record: haven't weighed in a month, but very confident 170-175 range based on clothing fit.  This was basically a trade-off as recommendations for getting out of overtraining including quit worrying about calories and eat more carbs (where I typically am into carb cycling via Chris Powell's book).  I will get back to my own ideal race weight...but only after the marathon.  But I also don't plan on putting on the final taper week extra 2-3 lbs due to carb loading & associated water retention...I have already easily done that (x 4) over this last month.  haha

Kinda cold and hands stayed that way since forgot to grab gloves; otherwise nice enough weather for the singlet and shorts. Into wind got old as usual especially with sub-30 WC.  But running today with friends made it all easier and timed flew by.

Hit OA of 7:27 even with 1st mile ~8:15.  Dropped fastest-for-me last mile in 3 months of ~6:10 including up the NHP hill.  I once again was pulled along by JH and just avoided looking at my pace.  With the current forecast for next Saturday in PHX and seeing everyone running well....I truly am looking forward to this marathon!  

Yes-sir-yee-yee.

ART