Edmond Runner

OFF

Flew home from PHX Marathon

OFF

Legs very sore and lacking stability.

OFF

Legs felt much better but decided to take 1 more day off.

Spin = 1:20  

Run on treadmill very easy pace; Boston Boost

Off for snow day even though didn't snow until ~ 5pm

Spin = 12 mile in 37 min

Spin =  7.4 in 23

Run = treadmill for 5.5 miles including 10 1-min fartleks progressive from 6:55 to 6:00 pace (1 min recovery); 43:30; off from snow day; adios boost 2 blue

Hip Drills

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OFF

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Brick Workout

Pre-run spin = 11.3 in 34:30

OC w/Court ~ noon; 62 w/8-15 mph S; full sun; DP 28; 24% RH; post run 173.6 lbs  ugh

Ran 4 at recovery pace with Court; rest averaged 7:30; included 15 x 12-15 sec striders.

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Lifted lower; minus shrugs (first time for legs in a month!)

Solo at OC; Adios Boost 2; 64 degrees; 9 mph SE; 34% RH; high allergens; could smell sweet pollen!  Harder to breathe today.

Run drills and 6 x striders

2 mi WU; 16 x straights on OC track (5:10 to 5:49 mi pace); jogged curves

CD

Hip Drills

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All day rain....

Spin for total of 1:34:50 (3 sessions)

Lifted upper + shrugs

Sunny out but Horrible allergy day.  Double allegra barely made a dent.  Hay fever deluxe.  DS Racers

Pre-run spin: 25:15 for 8.1 miles

2 mi WU with run drills and 6 striders

6 x 1/2 mile with equal time recovery.  3 sets of 2 each of the following mile pace: 6:00, 5:56, 5:52

Barely got this done as almost didn't even try feeling so lousy.  Nose would run as soon as I stopped running!  how ironic

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62:30 ride on this nice sunny day...that is also my worst yet for suffering from allergies and taking medicine to combat them.  Hay fever symptoms.  Had to eat when got home and sleep.  Then starting biking around 7:30 pm.  Allegra.

Pollen Type: Cedar/Juniper, Elm and Maple.

Lifted lower

Hip drills

Wobble Board

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7am w/JasonH & EricD; Landrunners OKC HM course; Boston Boost OR P2

Managed to finally get in a run outside; still breathing bad including hearing wheezing.  Very high pollen count.  Also running at 1756 which is not good.  But still had a decent run averaging 7:21 pace mainly due to being out with friends that are in great shape.  Hips and lower legs were also feeling achy likely from treadmill versus concrete training and still recovering from PHX.

Pollen Type: Juniper/Cedar; Bradford Pear; Elm, Alder and Maple.

Pre-run spin of 29 min

Solo OC after church run; 70 degrees and high pollen (smelled like perfume factory on South side of campus due to Bradford Pear trees).  Recovery pace since little sore from Sat morning LR.  Breathing still shallow but Flonase seems to be helping; Allegra also.

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Solo OC late afternoon til dusk; track work in brand new Asics DS Racers Red; Cool Down in Boston Boost Or.  Red Flag wind alert day.  High pollen day.  Great day to do some speed/strength work!  Running heavy and breathing poorly; but been there many times before and know I it will all come back around.  Remembered while txting w/JH that have dental work tomorrow so impromptu decided to do this faster pace workout even though felt needed another day of easy running.

2 mile W/U on track.  Run drills and 6 striders.  Ran in 2nd lane of OC track because 1st is literally caving in; still have five 1-inch wide gaps in my lane = they need a new track.  Wind was bad heading W straight and strongly pushing back heading S curve.  

Speed: 4 x 400 (range = 5:50 to 6:02 pace)

Strength: 1 x 400; 4 x 800 ( range = 6:18 to 6:24)

Recovery mainly equal time.

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Roll8

Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Ash (Fraxinus)

10:30 am: pre-run spin; 3.5 mi solo including 2.5 of OC hill loop; Boston Boost OR; 55 degrees and partly sun; humid

4 pm: 10.5 mi w/Jason x 2; Eric; Alex; Jim.  60 degrees; 8-14 mph NE; DP 43; overcast; 53% humidity; Very High pollen count; 1728; only had a Jamba as skipped lunch due to 3:15 hrs spent at dentist...so barely made it back to truck!

Ran from Louie's to Bluff; ran at first with Alex showing him WU drill and hitting 8 x 12 sec striders make those miles avg around 8:35.  He showed nice leg turnover and is working hard.  Then ran with JH some and then Jason x 2 back.  Everyone else was hitting mile repeats and on a warm and also muggy day they were moving good & getting it done. 

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Hip Drills 

Roll8

Pre-run spin for 11 min.

noon solo beat-the-rain run; OC; ran in just delivered Adidas Boston Energy 2 ESM...amazing shoes!  Felt broken in 1st mile.  Started with 8:40 and ended with 7:40 and OA of 7:58 mainly on chat trail; 6 x 12 sec striders in last couple miles.  Feeling better as we get further into post-marathon.  Have to just keep after it and look forward.

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Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Oak (Quercus)

Pre-run spin of 41 min

Alan Culpepper from "Run Like a Champion" (2015) in the chapter concerning "Psychology for Success" = "...training is hard enough without making it harder by adding emotional stress.  When you have a workout that can be accomplished in a variety of settings, choose with your mental disposition in mind."  Even though I love running outside and with others, this is why treadmill tempos during high pollen season work best for me.  #confidence

1 pm treadmill run; Asics DS Racer; very high pollen and rain moving into area.

1.5 WU w/run drills and 4 x strider

7 mile tempo in 43:35 (6:13 avg); pushed it faster pace every mile beginning with 3 (first two 6:25 pace; last mile 5:55 pace).  Today was a break through workout that haven't felt since last year pre-overtraining.  I couldn't hit this performance outside and barely did inside as I got light-headed and was losing focus near end; but I am refinding my ability to push the pace.

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pre-run spin of 13 min

8:30 am solo OC; easy pace; legs feeling tired from adding miles this week and yesterday's tempo; wet-feet run due to rain last night; ESM shoes felt a little clunky today...from being more fatigued?  Medium-high pollen count today and felt lightheaded at times.  Actually a little chilly...

6:30 am at 5th and Broadway w/JB, EricD, Jimbo, JBaird, Ashley, Andrew, Kelsey, Reagan, Ian, MattA.  Boston Boost 2; singlet/shorts; 1752

Some walking and short jog followed by WU drills.

We all ran kinda together (sub groups at times) until Jim split off at mile 1 and K & R at mile 5.  Rest of us hit up Whole Foods for pit stop.  Then JB took M & I on a donut run heading north.  Rest of us went back and got on the course to finish up the OKC HM route.  Started pushing pace once we got off Classen.  A & A were both trying to finish 1st.  1st mile 9:01 pace; last mile 6:39 pace; OA of 7:33 mile pace.

Most week miles in awhile.  Surprised was able to run decent today since dead legs yesterday.  But getting to run with such solid runners made this one fly-by and the pace didn't even seem that bad finishing up.  Now need to stay consistent on some mileage over next month and see if can get back closer to race weight.  Might just pull off a decent OKC HM.  Fingers crossed.

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After Church run w/Court at OC; hot (70's) and high allergens which caused me to cut it short when started coughing.  Recovery pace.

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Pre-run spin of 18:22

Treadmill run on day w/temps near 80 & high pollen.

2 mi WU w/Run Drills and striders

6 x 1/2 mile repeats with 2:30-3:00 recovery.  2:54, 2:54, 2:51, 2:51, 2:49, 2:49

Took mucho effort to finish these out; very hot/humid; allergy messed-up eyes.  But told myself I wanted to push it.  Lucky I didn't go off the side or back as not used to these paces.  #LinkinPark #CharliXCX

Something to think about...why Tues and Thurs for quality work?  

I can't do what Meb will be detailing in his new book or what Hanson elites do or others with the right work schedule: base training on a rotating 9-day plan to allow 2 full days of recovery between each quality effort.  I have always ran quality on Tues & Thurs but in reality, if doing LR on Sat morning, then have 2.5 days recovery on Mon; then 2 days for Thurs; then only 1 day before LR...but can always run that slower or take off Friday before.  I think the Tues-Thurs came about from runners making Sunday their LR day, especially when racing on Sat.

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4pm run in the sun/wind at Hefner/Bluff; Jason x 2; Eric, Alex, Ian, Nate Chamer, Ashley; due to lack of acclimation felt very hot; add on very high pollen and wind tough day for running.  Nevertheless, saw all of my running mates getting after it and putting in strong efforts.  Proud of them all!  1739

Ran workout portion w/Alex helping him with speedwork; 7 x strider and 1 x Fartlek

My right forefoot was achy today which based on past similar experience is from too fast of speedwork on the treadmill when not yet "up to speed" in my training.  Hopefully pain will go away...

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1st tornadoes of season; hit Moore.  Edmond had rain and wind.

Wore out and after watching storm-chasing just decided to bike.  

1:03:34

4pm at Hefner; ED, Ashley, Andrew; Asics DS Racer; 59; DP 29; full sun; NNW 12-18 mph

Ran WU with all and CD with Eric.  Solo 7 mile tempo.  Kinda warm and 1st tempo of this training block off-treadmill.  Difficult in many ways (legs/hips ached from harder surface; pollen count very high; got hot; no water; tired; above rw) but put in a solid effort and pleased with results for where I am at right now in fitness.

Lifted alll but curls/back/shoulders

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6am at Hefner w/JH & ED; 48 to 46 degrees (got colder); 68 to 76% RH; 39 DP; SSW 10-15 mph; WC 42; Boston Boost 2; wore long socks and got kind of hot when running with wind to back.  

Nice morning for a LR and chatting with great friends.  Run was over seemingly fast.  Most of first half of run was above 8-pace due to being dark; OA 

Lifted post run: full body

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20 mile spin pre-run

3 pm at OC w/Court; hot and windy; DS Trainer; Pollen High 10.9 (tough breathing day)

3 mi recovery pace run and then 3 miles of hill loop

Spin for 33:15

Treadmill run for 2.5 including four striders and drills

Lifted upper

Spin for 29:45

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