Edmond Runner

Go OU

Slo down

1:05 spin

OC speedwork with Court; pond loop; 81 with sun going down; 60%. 60 DP; 1720; SSE 6-10.

Got out too late due to work; 2 mi wu with drills; decided to cut it off at 2 mi worth not wanting to risk anything as sun was setting and getting dark. 4 x 1/2 mi; ran solo; three hard and one thinking more about make it feel comfortable:

2:44; 2:46; 2:51; 2:43. Very pleased with effort and workout. All sub-18 and even hitting sub-17 pace again.

Not so pleased with weight as stress and poor sleep and poor eating = going wrong direction. High miles are great when not needing to worry about lb loss for me; but easier to lose at 50-60 mileage. As really want rest of month to be 5K PR focus, I am going to back off miles to hopefully: sleep better; lose lbs; have more pep in legs on speed days. Fingers crossed it all works out cause not getting any younger!

Pre-run: full body lift; ART on left

River Trails Run: 91 w/95 HI; DP 68; 50%; 1672; air very heavy/muggy despite low humidity; Asics DS Trainer

2 early with JB; then rest with JH, Eric, Kelsey, Peter K; included 5 x 12 sec with JH; previewed the friday night 5K course

At OC with Court; 89; 95 HI; 54%; DP 71; 1662

Loop WU; 4 mi of Hill Loop with 7 downs 5:45-5:55 pace (heart rate was jacked BT by this effort! ...dew point effect).  CD

Lifted weights: legs, curls, stomach, back

ART

Ran with JB and JH at Hef; 91; 17-20 mph N; 62 DP; 53% 1658

Included a 2 mile stretch of running: .6 at 6:30 pace; 1.0 in 6:43 pace (was going to go 7:00 but couldn't slow down to it); .4 at 6:21 pace = impromptu steady state-tempo pace

Some parts of today felt like a "tank run" as working to hit a better race weight; pleased with today's run and also impressed with the efforts of my running mates!

ART

OC run with Court; 87 --> 83; full sun; DP 59; 47%; 1640

Recovery pace with exception of 8 track laps hitting 16 straights at 3K-5K pace; mile averages for those two miles: 6:45 and 6:50 with slow jogs on ends.

Run form drills.

Predicted tank run but didn't happen by taking Generation UCan 45 min before out the door; late start and ate supper post-run.

ART

Ran at Hefner with JH who drug me through a mainly easy run that seemed tough = full sun and 91; heartburn for unknown reason; low on calories and carbs; on feet all day. 1638

We threw in a solid 3 mile stretch of ~ 7:20 which was a nice effort in heat/sun and into wind.

Thanks to JH who bailed me out with a post-run cold water as I was unprepared due to 1st day back teaching.

I feel like we both are tweaking training in good ways which will allow things to fall in place with upcoming races!

OC with Court; 86 --> 82; 7-15 mph SSE; DP 63 to 65; 43% to 59% increase; 1662

Wore out from long day and didn't hit trail until around 8 pm; with sun going down into dark ran some quality work on track after WU run and drills.  DS Racers

3 x 800 with 800 recovery; 2:58 (due to no striders in warmup and didn't check lap splits; shows my effort thought "hard" but wasn't moving as fast as thought); 2:48; 2:42

Picked this workout up from an old Masters training book and a 5K workout plan it has for my Brookhaven goal; this workout is for 3-weeks out and if going to race on Sat; I plan to either race or time trial.

ART

spin bike on a 99 degree afternoon

1700

Run with Blake at Hefner; 7:00; 77 --> 80; DP 70; humid; overcast; wind SSE 7-11 mph

WU drills and 2 mi easy pace w/striders; DS Racers

Time Trial: my plan was to run from SS water fountain 2 or 2.5 miles (E then N towards dam); Blake didn't know his fitness so chose to go out ahead of me to give me someone to catch; he planned to run 6:15 heading out; I wanted to go 95-98% of goal pace (5:52 to 6:02).  So I counted to 40 sec and took off; he was already way out and I never got close (reason being he hit 5:52 first mile and avg 6:00 for 2.5 miles); great run and confidence booster for him!  On to me.....

I was feeling tired from long week but also anxious before TT; shouldn't have weighed as was 4 lb heavier than day before due to more carbs in diet (so immediately didn't feel confident about that) (Note: no pepsi, cookie, or ice cream night before running goal race).  Also I have never ran sub 5:50 for a 5K and thus am trying to gain confidence in doing so.  

I didn't want to run a solo TT but ended up doing that on a day that was too high of a DP for trying to hold the pace I planned....at least my mind told me.  I kept seeing 5:38 for first 400-500 meters and finally slowed down some and went 1/2 mi splits of: 2:54, 2:55, 2:58.  Slightly past this I was suffering from dew point and breathing effort of running hard and my mind was telling me I couldn't hold this any more...so I stopped.  Gulping air for about 30 seconds I decided to give it at least another go and ran 0.46 mi in 5:48 pace.  Overall 2 miles in 11:42.

Finished out running some recovery pace before getting back down to easy pace when we picked up Byron for 4 miles.

Overall:

1) I didn't really taper off quality work like I would for an actual race this week and also starting back to work had me mentally drained as well as more time on feet during day.

2) Allergies have been bad for me this week.

3) Wasn't at weight wanted to be pre-TT

4) Hate racing solo much less a TT

5) The DP was too high (didn't check it before run) and I should have went out closer to the 6:02 and maybe I wouldn't have stopped.  Maybe. 

Overall though I am still learning to run this pace and it wasn't really my day other than overcast and a slight tailwind.  If I can keep getting towards a better race weight and taper properly to peak for Brookhaven, along with a nice weather day...I still believe my legs are trained to get it done.  Just need my mind to follow....

Post-run:

Lifted legs; arms; 1654

Hefner 1:00 pm run with JB, Blake, CW; 97; 66 DP; full sun; little wind; no camelbaks; 1640

Ran easy except for a couple of  miles with Blake who basically got zapped by heat and 1.5 miles with JB who picked it up at end (for me 6:55 and 6:30 pace).  DS Trainers.  

Too hot to run...so we ran anyway.  With JH at Hefner; car gauge 103 degrees; DP 62; full sun and some warm wind .  1640.  Easy pace 8:05 avg; two days in a row of this is rough; JH says it will make me tough; but I have had enough!  Tomorrow plan to  run 400 repeats with sun setting.

lifted upper

Warm and muggy after dark OC run with Court; drills; striders; recovery pace; coach H has it where lights don't come on at track any more so had to cut faster work short when sun set; 3 x400 at 5K effort

With JH at Hefner 4pm; HOT enough birds were hiding under cars! 1628; 8:05 avg

Lifted lower

ART

With JH at Hefner at 4 pm

97 with 100 HI; 12-15 SSE; full sun with occasional cloud; HOT; 1608; 8:05 avg with many sub-8

Included 6 x 50 sec (5:55 pace to 5:27 pace); only motivated to do these in this heat since running with Don't Breathe Hard JH who handled these with ease!

Went into tank over last three miles as low carb day and heat.  Overall great run as the big race draws closer.

Lifted upper

ART; 1628

Moore War with Jason and others

2 mi WU with drills and striders; Adidas Adios

77; 62 DP; 12 SSW; 1638

ART

OC with Court; easy pace as ran on my own; stopped at dark; 94 --> 91; 60 DP; 12 mph S

Never felt comfortable on this easy run; hot and breathing labored; legs tired and tired of being hot and muggy every run

Will be my peak week and thus least miles as head into Brookhaven

Lifted legs only; found out there is some residual soreness from yesterdays race 

ART

Parent night = no running; all spin bike

Lifted upper and back.

With JH at Hefner; 97 degrees with S wind.  Hot.  8:08 overall.  1663

1 x 0.4 mi repeat and 5 x .25 mi repeats; most around 6:20 pace.

Lifted legs and biceps.

ART

With JH at Hefner; 97 and HI of 100;  DP 62; S wind.  Avg 7:47 pace just cruising.  

Feeling more energy as decided too hot in summer for me to also pull weight (via low carb and not tanking water), battle back-to-school adjustments of being on feet more (and less sleep) and early season rag weed allergies all of which has left me feeling depleted way too much.  Been sleeping in compression socks last few nights due to calf cramping.  Getting around 7 hr sleep a night but wishing for 8.

Lifted upper.

ART

With jH at Hefner at 4pm as usual.

Got lucky and front moved in so temps dropped to 92! With overcast sky, made it seem much cooler even though only in a relative sense. We cruised S into wind and did run drill and striders at mile 2. Then we worked on reinforcing leg speed with 5 x 200; 400. 5:38-6:00 pace for most. Last one went with JH as he practiced first 400 meters of race and was right at what he hopes to hit. JH is looking good for this Saturday! DS Racers

I am picking up motivation and enthusiasm for Brookhaven. My leg speed is still there and hopeful for a cooler race day. Every runner based on research can run better in cooler weather 45-55 degrees (all else equal). For each individual based on age, experience, body type, training... some will race relatively closer to there best then others in warmer/hotter conditions. I know I am more of an "other", especially in rag weed season; thus I know the more agressive I try to run right now the riskier that I might go into oxygen debt. Thus my debate over race pace. I have'nt broken 18:15 in forever. I have prepared leg speed for sub-18. I will just have to make a race day decision and be happy with trying to get the goal.

JB, JH, and myself have all worked hard in prepping for this race. From my vantage point, no areas of concern for either of them and I am expecting good times and PRs. For myself, I expect at least an age group PR and to have a fun time racing with my friends!

Lifted legs/biceps/back

ART

OC after work shakout; HOT

Brookhaven 5K + WU and CD miles; 74; 68-70 DP; 100-82% humidity; full sun; slight S wind.  1642

Tough but decent run through 3K when things came "untied"...my shoe that is!

Held it together enough to go 19:00 and 3rd in AG.

1:30 pm run at Hefner with JB and JH; 66 DP; 98; HI 100 and strong S wind (17 avg)

Ran last 2.5 hard (6:04, 6:47 trying to slow back down, 6:28 for last 1/2); Adios Boost

HOT day but tolerable due to great company.  JH is getting good at Farteks...said it had to do with Texas Roadhouse.  Sounds like a fairy dust story to me!