Edmond Runner

Jumped in a small-time 30K race and won; solid effort for me w/o taper; OA 7:05.  Ran an AG Oklahoma Record Book qualifying time; course was certified but race was not sanctioned, so won't get in the listing.  I did manage to beat my younger self's 30K time from 2009.  

It was really a solo effort but an old AG rival was there and I knew if I slowed too much he might beat me.  He cranked it up the last 5K versus me, but too little too late and I held on.  Kind of fun just doing a race impromptu and seeing what I could do at a heavier racing weight.  Accomplished a few goals and rate today an "A".

ART x 2

am = 20 miles in 56:45

pm = 21.4 in 61:30

lifted = legs, triceps, chest, core

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Spin for 42:30

Lifted: chest; biceps; stomach, shrugs; back

Treadmill: included 8 x 1 minute hills (3 incline) 

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Solo at Bluff

5 x K-repeats; ~3:48; recovery of .38 mi; consider this a solid effort in 86 degree weather w/high DP & very high pollen.  Still getting nowhere on 1732 but just have to let it come to me.  This is only week 2 of my training plan so have plenty of time to bring it all together.  

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62:22 spin

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Hefner at 4pm; 76 degrees; very high pollen

Included 6-mile tempo at 6:39 avg pace

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pre-run spin of 25:30

OC run w/Court; included 2 miles of hill loop; recovery pace

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pre-run spin: 16:40

7 treadmill recovery pace (Star Trek Enterprise); DS Trainer older; little blister inside right heel (rained over 1 inch today) 

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4pm at Bluff w/Eric, Jaz, Nate; 2.5 mi wu w/drills; overcast, mist day at this point.

Main quality work was 6 x 1/2 mile; 6:05-6:10 pace for all but last (5:51); best I could do on this day; allergies/asthma big problem and wheezing on all repeats.  Today was a W for effort, so pleased with it.  Once Eric was ready to open-it-up (post-Redbud)...fun to watch up ahead as him and Nate were rolling at sub-5 pace.  Nice of Jaz's dad to come out and support Jaz as he ran.  

Lot of talent out today and hopefully everyone will stay healthy and reach their potential this year.  I am fit...but out of shape & crutched by allergies.  But the only failure is quitting and not going to do that.  Thanks to Eric for being so supportive as I finished up each repeat.  Solid friend!

Post run: 21:30 spin as Court and I discussed our days.

Lifted: legs, back, curls

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OC late afternoon w/Court; 1.75 wu w/drills; 6 mile Court-tempo (avg 7:57).  Little bit warm, humid, windy = so very solid effort by Court.  

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Top 3 Species:     Oak (Quercus)     Willow (Salix)     Sycamore, Plane-tree (Platanus)

Hefner at 4pm; Jason x 2; Eric; Alex; Andrew; Ian & Marilyn & son on his 1st "run"; Ashley, Jaz, Nate

Trying to get back to a 50 mile week.  Legs a little dead, hot, high allergy count all had me shutting down what I hoped to do and just go with something more logical for where I was at today.  5 mile steady state run at 7:11 avg.  I want to rate today an L...but going with a W because need to consider all the factors.

For upcoming races JB looks golden for Boston; JH is PR-primetime for OKC; Eric is going to have an amazing HM debut at OKC.  Looking forward to seeing them all have success after working hard.

OKC racing is out for me; can't rush where I want to be and just need to let it come to me.  Getting there.  Will be running with Court trying to help her get a PB on the OKC HM course.

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Pollen count 11.10 = very high (could smell trees pollinating)

9am OC; first 4 recovery pace w/Court; 7 at easy pace and FF 2 miles avg 6:41

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OC solo afternoon; easy pace (OA 7:55); included 2.5 miles of hill loop.  Crazy-super windy.  Pollen count 9.9 (high) which noticeably hindered my breathing today

Lifted Lower

Hip drills

Wobble Board step 1

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OC late afternoon; very high pollen (10.70); sunny with chill in air; Started in Boston Boost and finished in older pair of Adios Boost 2.

1 mi WU with Court; drills; paced Court on 2.5 HM Tempo (RH plan for race week); changed shoes and went to track.  Legs were little tired but didn't want to pass up an evening like this just for fresher legs.  Plus the Boston Marathon today got me fired up; especially JB who rocked it out hitting a 2:35.

6 x 800 repeats with 400 recovery.  First one just went easy then tried to be more diligent; highest point in County track gave me some wind to fight each time heading W, but held pace.  3:04, 2:58, 2:56, 2:55, 2:56, 2:49

Still breathing poor due to allergens; but also finding some determination & speed.  Best repeat workout in some time.  Tonight was definitely a W for me.

Lifted upper

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OC, Dog Park, Edmond HS hills, OK Runner...and back.  76 degrees and full sun; people mowing everywhere; strong S wind and 8.8 on pollen.  Boston Boost.  Easy pace.

Big time hills made "easy" relative.  Glad to get back on them.  My Draper.  Also good time talking to Tim at OK Runner.  

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late afternoon OC w/Court; legs tired; allergies evident; overcast and nice temps for running; included 6 x .23 mile at SS pace (Court's 5K effort = 7:10-7:20 mi pace)

Lifted lower

Hip work

Wobble Board

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4pm Hefner; solo; overcast and humid (glasses fogging up when wind to back); 64; DP 61; ESE 9 mph w/gusts 15; RH 89%.  Pollen: med-high 8.8.  Seeing setup for OKC Marathon that will be this weekend!

Finally starting to see signs of life as things are coming back around.  Little surprised at my outcome today because legs are tired.  But just felt motivated for whatever reason and got it done.

WU: 2.33 miles with run drills and 6 x striders

6 mile tempo: tried to not take out too fast and be able to finish strong; goal accomplished: 6:44, 6:41, 6:33, 6:33, 6:34, 6:13 (OA 6:33 pace).  Rating: W

Got to have brief but nice chats with JH and Byron. 

Lifted legs

Hip Drills

Wobble Board

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Lifted upper

6pm solo unwind-run at OC; hot; pollen very high 10.9; OKC HM tomorrow; nice day hitting Expo and relaxing; talked with Chisolm on the trail & JH, ED, Tim, Connor, Andrew, Ashley, Kelsey, David Manguno, Chuck & Mary, Julie, Gus at Expo.  Good to catch up!  

Run drills and 6xstriders

Hip Drills

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OKC HM; 1st in AG; take it; W

more later...

2-3 inches of rain day; treadmill

64, sun came out in full right when did repeats!  (had been 56 when left work) N wind gusting to 16; major allergies from all the standing water (actually lower on OKC pollen) and humid; strange temperature adjusting as ran 1/2 in long sleeves and gloves; then felt overheated during repeats with sun; then got cold on cool down.

Good crew out today at OC; me, myself, and I.  JH and I had a nice coversation which helped me to just get after it.  Also reading today where two younger guys were arguing about how to recover from their marathon; 2-weeks off or go run 10 easy pace.  I thought...YOLO!...and decided to hit up some speedwork.  ha  Someone must be rubbing off on me.  

I took a risk, but also tried to be conservative after racing HM Sunday.  Went with 1/2 mile repeats (risk) at 10K pace & full distance recovery (conservative).  It worked out perfect.  Went WU, run drills, striders, switched shoes, soccer loop (had to run through some rain puddles and the heading N side was kinda windy), CD.  Target was hoped for BB10K effort based on hoped for near future  (if get to race weight) Oklahoma 10K pace of 6:10.  Decided to only let loose a little on last half of last repeat.  

Ran 5 between 6:12-6:06; last 5:55 pace.  W!

The bad news is Court is now injured...not running...ugh.

Lifted lower

Hip drills

Wobble Board

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4pm at Hefner w/JH, ED, DP; legs tired today but got pulled along by good company.  Pollen count high today 9.0 and could tell it; a shallow breathing day.

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Lifted upper

Solo out-the-door; full sun; 74; high pollen; humid.

Been awhile since didn't drive to run and kind of nice; went back to THE hill repeats that got Court a sub 1:10 at TR, helped KK to get top 5 in AG, and later payed off with a big HM for me.  That was few years ago, but need to pay attention to what worked in the past and quit leaving it behind.  

Two weeks of "Draper" hills and hoping 3rd week is easier like it is for speedwork after three.  Found out A. Guthrie lives right on the hill;  people out working in lawns liked my shoes, but thought I was crazy for tackling it again and again.  Maybe I am.  Threw in 8 x striders in last couple miles around OC.  Love training with others.  But sometimes get mucho satisfaction out of hitting a challenging workout alone.

The sun was getting to me and thought I saw JB2 at the Dog Park...but alas it was just some guy pushing a stroller. ; )

Hip Drills

Wobble Board

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