Edmond Runner

Solo later evening recovery run at OC; legs dead from LR on Sat.  Muggy/hot.

Solo OC; 88 with 70 dewpoint (only South Florida had a higher dewpoint than Okla County!).  Heat index of 89; 9 mph SE; 1636 PW.  Full Sun.

Included 6 x 1/2 mi repeat around soccer field; Adios Boost; 5:50 --> 6:10 (started off running first few too fast in this heat/muggy weather.  Settled in around 15K pace.  Very tough workout for me as my legs are dead and the weather isn't good for speedwork.

a.m. 9 mi spin Lifted:

Legs; back; curls; stomach

9 mi spin

p.m. Solo OC; 90 and muggy and SE wind 10-15; PW1636

Included 3 mi of hill loop; 5:50-6:05 down side

Ran in DS Trainers; felt decent on hot humid day.

a.m. Spin bike OC solo recovery pace run

5 mi Solo at OC easy pace; warm, windy & muggy; National Day of Running and Courts BD!

PW 1636

p.m. 6 mi Rec pace with Court at OC; after dark; hot (89), muggy and windy

Hip Work

ART

Pre-run spin

Run 1: treadmill including 6 @ 6:00 pace with 1 more progressive each 1/4 faster; HOT and Humid

30 min break

Run 2: OC solo at recovery pace; 91 w/10-15 mph S; 69 DP; PW 1612

I know tradmill forces me to hit a pace couldn't run continous outside...that's why I did it!

17 at Hefner with Blake (for 12); 66-->72; NNW 5; 68 dewpoint

Nice easy run; avg 8:01 (last 5 faster); DS Trainers

1:00 At Hefner with Blake, Jason and Riley-on-bike; 71; overcast; 6 mph E

Mainly easy running with some faster = 8 x straights on track; last mile hard including 5:27 pace for last 1/2 due to Blake surging on us and JB pushing-pulling me along to end of run. DS Racers

Nice day of running!

OC; 71 --> 68; 15-18 mph W; 100% humidity turned to rAin on Cd; PW 1660

ART

Spin

Lifted lower

Solo OC easy run mainly chat; 78 and slight wind; PW 1646

OC; 5 recovery pace with Court; 79 and full sun; 10 mph S; DP 60

Lifted upper; PW 1646

p.m. 10 easy pace miles including 3.5 miles of hill loop; 91 and full sun; PW1606

ART

Hefner with Jason B; 83, 11-13 N; partly sunny; humid with DP 65; PW 1606

Very tired / dead legs; with JB as my only real motivation (otherwise wouldn't have done this) ran 2 N into wind at 6:20 avg; jogged 0.5 to water; ran 1.5 at 6:18 back; stopped to catch breath; 6:22 to finish out.

New DS Racers break -in for upcoming HM.

I understand that my body should have been on a recovery day and tough running weather; thus feel fine about todays workout.

ART

Spin bike only; forcing myself to back off a little and take a rest day.  Allergies the worst I remember for this time of the year (I can only assume due to all the June rain).  Feet, ankle and hips feeling much better since getting back to strength training and staying out of shoe experiments (= Lunar Zoom Fly and Adidas Adios).  Also the Roll8 that bought at BolderBoulder is an amazing item that helps immensely in recovery; almost as important to me now as the Star.  Hanging around the 161-163 weight range isn't always easy because not getting proper rest; don't know why...just can't sleep sometimes (but likely due to allergies and stresses of life including house renovations).

Funeral for Butch is tomorrow and while looking forward to the celebration of his life lived as a Christian, not looking forward to the event.

OC run with Blake; easy pace 80% on chat; 74 w/12-18 SSE; 67 DP

Hiking in Olympic National Park; around Forks WA

2nd Beach

Hiking in Olympic National Park: Hurrican Ridge near Port Angeles

Full body weights at Anytime Fitness (owned by Heidi and Jay...nice folks we met)

Sequim WA with Court; ran on Olympic Discovery Trail from Rail Bridge over Dungeness River at Audobon Center; went W to Robin Hill Farm County Park; recovery pace other than 6 at 1 min fartleks.  This week is taper for Rock n Roll Seattle.  Doing a lot of hiking so running miles are going to be down.

Hiking the streets of Seattle from Ferry docks to REI to Expo for RnR back to Ferry docks.

Shakeout run with Court in prep for RnR Seattle HM. Around Diamond Point pond and street in front of house (only place on road to run that was fairly flat out the door). Run drills and striders.

Rock n Roll Seattle with Court.  VIP package made this a nice day.  Long measured last mile and very hilly back half made it a slower than expected race.  But got perfect weather and didn't go in expecting a PR anyway.  Had spend way too much time on my feet this "taper" week and also been eating in a vacation mode.  Really should always do the race at first of a vacation.

4th in 45-49 age group.

Lifted full body at Anytime Fitness in Sequim WA

Spin bike for 20 min (while Court got a air jet massage)

Ran on Olympic Discovery Trail mainly along the coastal portion of the trail looking out at the ocean!  Wonderful setting and time flew by even though body was still very sore from HM.  The turn around was in Sequim and we had a DQ rootbeer float!!

XT: Hiking at the Dungeness Spit ~1.5 mi

OC with Court; 80 with 70 DP; SSE 8 mph; PR 1722

Recovery pace; also run drills

Legs still have some tightness; muggy weather makes this run feel as long as 9 miler in WA

11 am;  OC run w/Court; hot & muggy

w/Blake at Hefner; muggy hot; 70 w/71 DP; 15-25 mph S; 1688

Tired legs; not acclimated to heat due to trip

OC; hot, muggy, windy

11 am Spin Bike 3:15 pm W/JB at Hefner; sunny and muggy; 90 with HI 96; 15-25 S mph Easy pace but still re-acclimating to heat after running in WA.

ART - Roll8