Edmond Runner

Beacon Run 25K

This event is the race put on by the OKC Landrunners.  It includes a 5K, 15K, and 25K; 15 & 25 go out together.

This was a weird weather day (imagine that for Oklahoma...); 39 with WI of 34; mist; fog; slight NE wind (5-8 mph), 100% humid

Warmed up with Court and Blake running ~ 1.5 miles and warm-up drills

Went out with Blake who was running 15K; I did it different today and watched pace for 1st couple of miles to avoid going out too fast (aka Tulsa Run).  I slowly drifted away from Blake after about 2 miles (he went on to run a solid 15K winning his age group) and ran with Jonathan Morris (just won a Half Marathon in MS few weeks ago and wen 2:55 full in Houston) until the last mile before turn around.  I felt based on breathing I was going a little too fast and looking back was just a little; one thing I would do different was he took a gel about 1.5 miles before turn around and I didn't thinking there would be some water at the turn...there wasn't.  What was at the turn was ice-like slick pavement on a slight downhill.  My turn leg went out from under me into a spilt and I felt a tweak.  Luckily a week later I am not feeling anything but it shook me up at the time.  With that on my mind, losing energy from calorie need and back to running into a wind over next 5 miles I slowed pace by about 10-sec per mile.  I also was running solo in my race all the way back.

I took my one gel and starting feeling somewhat better with about 4 miles to go and kept a steady pace as I battled motivation and dodged slower 15K finishers; I can honestly say this race is a daunting distance for me knowing I have to run it like a half but longer.  My brain finally allowed me to know I could speed up and not go into oxygen/allergy breathing debt and ran last 3/4 mile at 6:10 pace trying to break 1:41 as I finally glanced at my watch.  Didn't make it, but did finish 4th overall, 1st in AG and 1st Master.  My time also got me on the USATF Oklahoma Age Group Record list for the 25K.  Overall very pleased with race as it was also a PR at age 47.  I know I continue to sabotage myself with not getting back to racing weight (closer to 170 lbs for this race) so know if I get it together, better races are still ahead of me (Lord willing and fingers crossed).

Post-Race Thoughts:  1)  Very beat up like running Boston.  Why?  Has to be no outside tempo runs this year; all the faster longer efforts have been on treadmill.  2) bum ankle over last 3 years post-race overly sore = easy answer of 170 lbs in racing flats over 25K; but 1 week later back to normal thanks to Dicharry information and ART.  3) Racing flats on slick surface can be like ice skating. 4) Need 2 gels over this distance as felt little low on energy.  5) Don't run a hilly 14 miler at 6:50 average including 4 under 6:35 the weekend before (got caught up being the old man long running with younger).  6) Don't toss the throw away gloves too early on a cold day; coming back into slight wind both hands and forearms went numb until about 15-20 min afterwards (I ran in singlet and shorts).  7) Don't talk myself out of a race I logically know I am prepared for; I almost did due to weather and not motivated to run it.

Spin bike

ART

Easy run

Spin Bike marathon!

Lifted upper ART

spin bike

treadmill = 6

Easy 10

Spin Bike

Lifted Lower

Core/Hips

ART

Perfect weather out; 52 with 5 mph

Met Frankie Jo and David Ball at OC for warm-up

Ran 2 x 2.5 tempo miles with david Ball = 16:19 and 16:02 (recovery ~ 1 min for a drink and walk short distance to start again); solid tempo on still tired legs from the 25K

Spin Bike = 9

Windchill outside 25; predicted snow/sleet/rain

a.m Spin Bike warmup

a.m. 7 on treadmill with 10 x 1 min very hard effort

a.m. Lifted lower

Less miles this week but still recovering from the 25K last weekend.  Road the spin bike to make up for aerobics.  Got back to lifting weights heavy and also been slightly getting back on track with hip work.  Ankle was sore after 25K in racing flats for few days but ART and proper recovery seem to have me back to where I need to be.  I have dedicated March to getting back to a racing weight I feel more comfortable racing.  Weight at 171 lbs Monday was the wake-up call.  I was down to 159 post 12K in November 2013; Holidays got me 10 extra and basically staying near that for few months.

33 --> 40 degrees; wind 2-4 mph

LandRunner long run on OKC marathon course

Did .75 mi warmup with Court and run drills

Met Blake, Frankie Jo, and Jason H. for the run; Blake left us around mi 11 to run home.

Ran rest with Franki Jo; felt dead and out of energy calorie wise.  Took two gels and still had to resort to taking PowerAde at last water stop (I hate PowerAde!).  I attribute this to trying to go lower on calories during week and thus less glycogen stored and this also was my longest on feet in over 1.5 years = ~ 2:50; averaged around 8:10 pace (but went out slow; 7 of miles were ~7:55.  Meant to make this all about being on my feet and pace wasn't the goal.  I also am still recovering from 25K last week.  Overall...got it done!

All spin bike;

Wanted to run but slammed wtih allergies; today was 77 with 15 mph S wind.

20 mi spin 2.5 mi run

Drills

Speed: 1200, 1200, 800, 1200, 1200, 1200, 800 (all at 5:20 mi pace except first at 5:40)

Lifted legs/arms/back 9 mi spin

ART

PS all treadmill due to very high cedar pollen and 45 mph wind gusts; switching to Allegra 24-hr hoping for some relief (I had been taking Children's allegra only at night)

Still being trashed by allergies! On 24 hr allegra now but only 50-60% better and no energy to run; even caff doesn't help. Had to take a nap to finish up biking.

Hip work

ART

Still struggling with allergies but day 2 on full strength Allegra a little better.

33 on bike

Hip work

ART

Spin warm-up = now around ~150 miles biking this week!

OC trails for a shake-out 5K w/avg of 7:16; dropped in one 1/2 mi repeat at 2:56; lungs congested and deeper breathing results in "burning".  First day to run outside since Sunday a.m.; 70 w/4 mph

Lifted upper going with only 5 sets and heavier weight per Dicharry recommendations

Allergies still making me suffer but slightly better today being off for Spring Break and getting more rest; going to take at shot at the 8K tomorrow and hope I don't regret it.  McMillan plan calls for a 3-5 mi tempo so if nothing else hope to achieve this.  Took some Mucinex this afternoon since it is only 12-hr and hoping it helps.  Still on Allegra.

10:15 am late start made this a muggy and windy race; way over my hoped for finish time.

Spin bike warmup Solo OC trails run; 41 but 32 real feel; N 18 mph gusting 25

Spring Break week! a.m. Spin

OC trails run; 56 degrees, overcast, SSW 15 mph w/gusts 20

Ran with Frankie Jo as today was his LR day; 12 miles at 8:15 pace

My legs feel sore in quads and calves; my right arm is sore at bend; my upper back muscles are achy = I am still recovering from putting in a lot of effort for a not so great time at the 8K.  Still need to allow myself to recover.

Allergies still making me suffer; going to begin 12-hr allegra tonight; also taking Mucinex.

Speedwork day with Court at OC; afternoon since on spring break; 70 & sunny; W 17 mph w/gusts of 27.  Very high tree pollen.

2 mile w/u including run drills and striders

6 x 1/2 mile = 2:55, 2:53, 2:54, 2:53, 2:54, 2:51

Typical allegy-limited speedwork for this time of year; lungs only fill so deep with air; feel good about being able to get this done though since sometimes can't do any speedwork during high allergy day; tried something different on last three and ran about same...went out easier and pick it up half through.  Legs were NOT full of energy at beginning; doing alot of work lately including bike and legs are feeling it; also some soreness still there from 8K last Saturday.  

spin bike

Lifted lower

Hip work

ART

Virus picked up from Court.....

Virus picked up from Court.....

Virus picked up from Court....

Solo OC run that was supposed to be longer but relapse of illness blew me up.

ART

still getting better; going to run tomorrow...fingers crossed

Mitch Park solo run; 64 degrees; 14 mph NNW; sunny and could smell the wonderful pollinating trees

Know I need to get after hills with three non-flat courses in my future so today was the day; aling with the warmer day and coming off illness it was a grind it out day

Lifted Upper

Pre-run spin

OC with Court; 54; no wind; sunny; not humid

Legs wore put from Monday but forecast of rain Wednesday so went for it on speed.

6 x 1/2 mi (2:57 easy; 2:54; 2:50; 2:50; 2:50; 2:45 pushing all the way around); used Soccer loop; Court did hills.

Dry air and allergies had me taking a sip of water between reps; around 80-90% recovery time needed due to tough breathing from allergies and being sick for many days. Feel really good about my effort and leg speed considering last 6 days. Also back on calorie count and had to eat some pre workout and still feeling light headed at end of run.

Hip work

ART

Solo at Mitch Park; 44 with 20 mph SSE; gusts 36; real feel 37

Rainy and windy recovery pace run of an hour. Went into too-few-calories hole at 3 miles and had to get back to truck for a kind bar.

Spin bike

Legs and arms

OC solo easy tank run; tank = low enough on calories get light headed at times = in the tank

Fairly nice once sun set when wind died down; at first gusting 30 from W

Included 10 x strider over last couple miles

81 --> 74 degrees

hip work

ART

Heritage Land Run 10K

At Hefner with Blake; 77 degrees 20 mph w/gusts of 32 from South

Tough recovery run

Mitch Park with Frankie; 80 and windy

Upper

Hips

ART