Edmond Runner

Pre-lunch spin = 45:21

Afternoon pre-run lift: back, biceps, shoulders, shrugs, chest, triceps

OC with Blake; went for PR on up-the-hill segment; Blake is faster than me now so got the CR; also did some 1/4s as fartleks

Post run talked with Gary Gregg who is elated that GT is now out of the Boston Marathon results for 2017

pre-run spin

OC solo recovery run in mid 70s & overcast w/67 DP

Hefner with Blake; super muggy and overcast; 7 mi Steady State effort based that ended up 7:02 OA; did stop for water 3x; just summertime base work so no worries.

Pre-run: lifted full body

NHP to Ball fields to Hefner to NHP; Blake and Grant; mid 70s and super muggy; Pop's after.

OC w/Court for 8; 7 laps of hill loop at better effort; mid 80s and humid; SE12-16; Allergies still bothering me; eyes/throat; grass pollen and also likely fungus due to mushrooms.

Pre-noon Spin: 12.5 in 40:05

After lunch spin: 4.0 in 14:00

Pre-run lifted: chest, back, biceps, triceps

OC w/Blake; 10 x 1/4 for fartleks; 1730

Core; C's; ART (been slacking on these...feeling it in ankle & little in hip)

OC solo; train don't strain run; 83 and sunny but DP only 52 so not too muggy; i am tired though from jump in miles & hospice pet care. 1722

Pre-run lifted: chest, triceps, back, shoulders

Hefner: 8 miles Steady State Fast Finish with Blake; 82 degrees; DP56; partly cloudy; SE9-12

Core; R's, ART

1:25 worth of spin in am & pm sessions

Lifted: legs, biceps, back, shrugs

Core; R's; ART

Hefner 7am w/Blake and OKC Running; 77 degrees; full sun; humid DP68; strong S16-27.  OA 7:36; 1734; felt good at first but then grind of week caught up with me when into wind; got some hamstring tightness into wind and on uphill over parkway.  Longest run since OKC and most miles in a week since Feb.  Overall pleased with this training week.

OC Sun Run with Blake; fels like 94; full sun; S17-30 mph; grass pollen still high; post run felit it a little in right hip and piriformis; 1746

Core; R8; ART

a.m. Spin 12 in 40:00

Pre-run lifted: legs, triceps, chest

OC 7 miles w/Court and rest solo; warm and muggy but sun going down; tired legs; tired of high grass pollen

am Spin: 29:00

OC; with Blake for 7.5; ran twelve 1/4s for fartleks; very hot and muggy.

Core; Rs; ART

With Court; swealtering feels like 98; 91 + DP71; S9-16; very high grass pollen; partly cloudy.  Legs tight in some ligaments here and there at first of run.  Definitely a recovery run; OA 9:16

Post run biking: 25 min

Hefner Hot Tempo

ART

2 poptarts 1hr before; one z-bar on the way; Hefner w/Blake; from NHP; 79 to 82; DP71; S12-20; muggy & hazy.  Not really ideal weather for a longer run...so wanted to challenge myself.  Feel good about it and body felt decent; OA 7:56.  All water stops plus some stashed on Grand 2miles; no gels; hit up Pops after for pancakes!

a.m. spin biking

post Church: solo at OC

Lifted pre-run: chest, biceps, back, triceps

OC solo; 8-laps of hill loop; cooler (90-88) but full sun hot; grind of base getting to me a little in some aches/pains so need to get back to being consistent on core work.

Pre-run lifted legs; chest; triceps

Solo OC run in morning; little cooler temps at 77; but still hot and humid

Core; R8

OFF

Hefner later evening with Blake and T. Sallee; Steady State run but had to adjust for heat and motivation level.  Hit a carried water stop at mile 2 then all the fountains.  OA 7:04 for 9.5 miles

93; S 9mph; full sun; muggy; still feeling high pollen

Pre-run spin of 15:44

Solo neighborhood; out to late and too hot

Landrunners @ Dr. Tom's; ran with Blake; pushed the pace on a couple (6:22, 6:14); hilly course but best summer weather so far (overcast, 72; feels like 72; little wind; still humid & soaked shirt);       OA 7:17.  Driving home feel right piriformis...pain in butt.  Need to get back to being consistent on core work.

Core; R's

OC w/Blake

ART

Pre-run spin of 16:00

OC solo; right piriformis (guessing...but might just be high hamstring; where leg meets butt) tight almost entire run; legs seem to have gotten used to higher mileage (for me) so need to consistently hit core drills to get rid of this potential injury problem

p.m. Solo at OC; not too bad on this double but nothing fast Core; R's; ART

2x Hamstring stretches

Pre-run lifted all but legs

OC w/BE for 6 x 1/2 miles; high right hamstring/butt pain that loosened up enough to do some repeats after couple mile wu and drills; kept it conservative on first couple and then ran in the hoped for range of sub-19 5K pace (where I want to be for today on the last week of base miles); 88 degrees; S 17+; very high grass pollen (feels like I have hay fever in mornings)

Core; R's; ART

Lifted legs and arms pre-run

Ran OC with Court; upper right hamstring tight/dull pain entire run; but after walking dog post-run didn't feel as bad.  But it still is a concern and might have to be more conservative and avoid running faster and hills (or take some days off).

AM spin of 37:20

OC w/Blake and Stephen (on bike); chose here due to S13-30 mph which would be tough at Hefner.  Decided on tempo intervals of 2 miles; after going faster than planned on 1st set decided pace was more HM summer temp tempo and only did 2.  Concerned about tight right upper hamstring but loosened up enough to do the workout.  Didn't push it any further than solid effort in the heat/wind.  Ran each interval in opposite direction around OC; both are easier 1st mile and tougher last strictly based on uphill.  (1st 6:35 avg; 2nd 6:28)

Core; R's; ART

OC recovery w/Court; right upper hamstring very tight and couldn't extend leg forward without some pain.  76; DP63; ESE9-16; muggy.