Edmond Runner

Just spinning

Hefner with Blake; 62 and lttle wind

Lifted: chest, triceps, shrugs, shoulders

Pre-run: lifted bench, triceps, shoulders

Hefner 8am run with Blake; 52 w/S 14 + gusts

Beacon on the Bay was going on so jogged around watching some of the runners; just kept everything easy; did feel some afternoon soreness likely from jogging into the wind.  Nice MLR on a reverse taper week.

Really tired later in day and napped some; have gotten off-track on this recovery week in my eating and sleeping.  Time to get back on the path.

Hefner with JB and Blake.  Overcast/hazy 58 w/21-31 South; H87%

Felt so-so heading out and tough running into wind; but the JB effect kept using running a strong pace.  Got in a really fast mile with wind to back and finishing up (5:44).  Overall great to be running with friends and get in some fast work.

Lifted: legs; back; curls

Core; R's; ART

Pre-run: 5 miles

OC solo; 80-77 degrees; SSW 17-26 (was closer to 50 mph earlier in day); H52; DP57

Pollen for cedar little lower but smell the Bradford Pear trees and also Elms are pollinating; I could feel it with light-headedness and shallower breathing.  

Felt so so but not used to this heat nor wind.  Had to take a nap before running so not back in until 7:30.  Need to get better rest/sleep and eat better (tied-together). 

Post-run spin: 5 miles

Hefner Stars & Stripes with JB (and a little running with Nate).

Napped

Biked

Lifted: chest, triceps, shoulders, back, shrugs

Core; R's; ART

High pollen: mold, cedar, grass

Hefner; Tempo day with JB and Blake; JB feeling some post-marathon hard training/hot day fatigue so left after WU.  Blake fell off on the both tempo repeats (I wasn't going for repeats but thought it would help him).  Had one of my stronger runs on a super hot March windy day with high pollen.  Avg 6:39 with/jog recovery;  avg 6:33 on strictly tempo.

R's; ART

Pre-run spin

OC recovery run with Court; 57, overcast/clouds, ENE 10; Pollen: high trees (cedar/elm), low ragweed, medium mold; legs tired and felt the allergies.

Core Drills; R's; ART

MLR at Hefner w/Blake

Hands frozen at finish

OC w/Blake; 45 and some wind; no sun; cold.

Didn't want to do this run and quit early.  Not really feeling it right now.

Maybe I need some down time...

Didn't feel like running due to amotivation; luckily i managed to get rolling on the bike.  Hoping for better days ahead.  Not a fan of this bitter cold that has returned.

Core drills; R's; ART

a.m. = 10.5 spin

pre-run lifting = all but legs

4:15 pm = OC with Court and Blake; WU + Drills; 6 x 1 mile; solo CD; 55-50 degrees; feels like 48; NE13-17 mph; DP26; H38%; cedar pollen & other pollen still a problem (sneezed a bunch post CD); takumi sen 3 is a sweet shoe and fast, but it might not be enough of a shoe for me in a HM (had some aches in my inside left ankle that has a bum ligament since A2A years ago.  All repeats were progressively faster from HM to 5K (comfortably hard pace according to some; ha!).  Glad to get in a good workout to show myself it was just a rough patch of a few days versus something that is going to be a longer term problem.  Still a little out of shape in racing weight; got fat eating at the Garage.

Note: just like last Tuesday I did start to have the vision problems; thinking it might have to do with looking into the sun, I grabbed a visor after 2nd repeat and never got worse (unlike last week where had to run without glasses on a couple of repeats)

Core Drills; R's; ART

a.m. Spin = 12.5

OC solo recovery run; 39 w/feels like 32; SE8-13; DP 25

Legs feeling fatigued from yesterday and pre run spin

p.m. = lifted legs; biceps; triceps

4.90 solo recovery run at OC; 55; SSE 8; legs very heavy feeling but stuck to my plan of a doubling day

R's; ART

Hefner w/JB and Blake; Hot/Windy 74/S19-35; DP55; High Cedar Pollen; low grass & mold.  Full Sun.  

Still trying to get heat adapted.  Ever adapt to wind?  

Wanted to do 2 x 4 miles with 3/4 between.  Ended up 3.59 (avg 6:24) / 0.64 / 3.0 (avg 6:45)   Didn't have the heart/mentality to keep pushing at times today; but I honestly began this with tired legs from bumping miles last 2-weeks and doubling yesterday.  So in the big picture likely not a bad workout considering everything. 

pre-run spin

Lifted full body watching OKState lose in NCAA

Solo OC recovery run; warm and muggy; 75; DP59; NNE5-8; overcast; legs felt better than recovery run earlier in week; making progess.

Landrunners LR w/Blake (& Mitro for back half); mid 58-61 degrees with S10; not a bad day!

Legs felt the fatigue so never picked it up; first mile really slow from being on sidewalk.

OA 7:45

Post run: core

Evening: ART

OC area w/Blake & his kids; 88 and strong SSW 21-34; hot; ran in Adios 2 older pair

p.m. Bike

Pre Run Spin: 6 miles

Solo OC; Easy Run on High Temp day of 90 (about 88-86 slowly setting sun when I went); S9-12; Mulberry Tree Pollen very high; weeds & mold medium.  My throat is sore and eyes itchy; but the claritin and flonase combination is continuing to allow me to run.  Definitely not heat adapted nor are my legs feeling fresh (so not miles adapted).  Unfortunately my inside ankle still hurts 6-days after weating the Takumi's on mile repeats; I will be returning them and staying with Adios for all speedwork.

Post run spin: 4 miles

Hefner w/Blake; older adios 2; 

Hefenr with Blake; 82; S22-40; hot and windy day led to tempo repeats; 4 x 1.5 miles; 168.2

Pre-run lifted all but legs

NHP to around Hefner and back; easy effort LR

Core drills before church

Spin post church

Lifted legs

OC easy with Court; core; R's; ART

OC with BE; core; R's; ART

Hefner w/JB, BE, IC, Joe C. and Nate; 11 total with 5 tempo; ankle still limiting me somewhat.