Edmond Runner

4 pm at OC with JH; Injinji Comp socks along w/CEP ankle sleeves

Easy pace\

Hip work

Lifted upper

Hip work

Icing

ART and single leg drills

4pm at Hefner with JH and Blake; DS Trainers; Injinji Comp Socks; 1646

2 x 3 miler; nothing fancy just the basics; good run because avoided getting indulgent and just relied on strength (truth is my "pop" isn't there right now anway....still in recovery mode); also with cold air slightly shallow breathing.

1st set: 6:45 pace

2nd set: 6:26 pace

Lifted legs only

Hip drills

icing

Single leg

ART

4 pm OC with JH; mid 40's, overcast, 1644, 8-15 ENE, misting when finished.  Gloomy weather day.  

This run included some "Predator" miles.

Ankle 

ART

4pm run with JH and Blake; low 50 w/ very little wind from N; 100% humidity with fog & mist; 1634

Very nice MLR in Boston Boosts; yes ankle still has pain, but rest of body feeling better all the time. Rare run in these weather conditions in OK which limited our late run striders to three (couldn't see!); did run form drills early. Great time with great friends! JH and I could easily have ran double this run off our strength. Now if only he had a GoPro to document our training!

Icing

ART

4pm run with JH at OC; overcast/cloudy, NNW 8-17; DP 47; 93% humidity; 50 degrees WC 46; DS Trainer

Nice run & chat; front came through and got a little more wind and WC.  Overall just an aerobic run that flew-by.  Ankle still sore.  

4pm run

16 with JH

2 with Court

4pm OC/Edmond Neighborhoods run w/JH after his 7-day work week.  ~ 48 degrees w/WC 44; DP 45; SSE 8 mph; some mist; heavily overcast; 95% RH; 1644; Adios Boston; Brooks arm warmers first try.  No comp socks.

Strength recovery run.  Went longer than planned; but we are in a training "zone" and once we get to running and talking time flies bye and miles add up.  We both were excited to see how JB hit it big at SA Full running a new PR.  We saw how his dedicated running and strength allowed him to have an amazing run in an impromptu marathon.  I am excited in anticipation when we all hit PHX and actually taper off a couple of weeks.

Finally feeling decent and recovered from 66 HM.  Ready to train hard and hit some races.  Ankle is still a problem, but just keep after the rehab every night and it at least doesn't get worse.  Only other deal is eating a ton and that is keeping me from dropping a few lbs.  But I guess since I normally gain weight this time of the year & the fact I am running alot...I am doing fine for now.  

ART

w/JH 

ART

a.m. w/Court at OC (2 x 2.5 mile tempo pace for Court); 51, DP 38, E 7-12; 60%

2 mi WU and drills; paced her to 7:50 average; slightly slower mile into wind (8:02-04) but slightly faster w/o fighting wind (I didn't wind block).  She is getting back around and will hopefully have a good HOU HM in 6 weeks!

Lifted upper

p.m. At Hefner; Blake, JH, JB, and Jaz for a mile; 52; 1622 13.03 with 4 x 1:00 at 5:10-5:15 pace (ran these with Blake)

Hip Drills

ART

At Hefner w/JH; 51; 43 DP; SSE 5-10; 1640; 74%; DS Trainer.

Felt somewhat depleted today...understandable after yesterday's running and being on feet most of day.  So nice to still be hitting easy run pace versus recovery pace.  JH also showing his strength as ran miles of a marathon in these last 2 days. 

We got a little motivated (much of run I felt as if going through the motions, even with good company and beautiful weather) when some young guy comes flying by and shows us a thing or two on his "just started running" fresh legs.  JH encouraged us to let him see what the old mileage men could do....so we did.  Hit mile 11 at 5:52 and  JH saw him try to keep up and stop.  I think we channeled a little JB there....just he does it faster and on grass!

ART

Hobby Jogger on pre-older day 1640

w/JH at Hefner

12 miles on 12/12; 50 and overcast with ESE 6 mph; 49 DP; 164H0; Mist on way home; Boston Boost

Nice cumulative fatigue run that went by fairly fast thanks to good comapny. 

3:45 run at OC w/JH (who just got off work); 59 w/9mph SE; DP 56; 93%

Ran in Boston Boost; 3.5 mi WU with run drills and a couple striders.

Ran 3 at MP pace to get a feel for it in a maximum fatigue state (since this is a lifetime PR mileage week for me & JH); I also had a big lunch to simulate the feeling of being a little more heavy when carb loaded.  So hitting the miles right-on pace even into the wind was a super confidence boost for my ultimate goal race, PHX: 6:50, 6:49, 6:51

Ended up going on hilly neighborhood adventure N to Target for a drink and then night run down Blv sidwalk to OC for another loop.  Feeling beat-up but also accomplished.  

Got to give a shout-out to JH for encouraging me that I can do more than I might think...even at age 48.  And also a shout-out to Team JB for showing me determination on getting mileage in all kinds of situations/conditions week after week.  But alas, this will be my last 100 mile week for awhile as I am now moving to following Pftizinger's new 2015 copyright book for HOU Half (60-80 mile/wk plan) and then switching over to Pfitz Advanced Marathoning 70-85 plan to finish it up for PHX Full.  I feel both of these plans are well within the mileage range for my modest goals and don't need to risk injury or overtraining by doing more, because 48 is still 48!

ART 

Lifted: legs and back

Run 1: in between rain and the rain-hail-tornado over Arcadia storm.  Easy pace.  62 w/12-26 mph; 87%; DP 58; 1652; DS Trainer

(post run achilles on right leg tightened up; think maybe from hills yesterday)

Kind of unmovtivated run and super muggy.

Pre-Run 2: 10 miles on spin bike

Run 2: treadmill watching Cowboys; Adios Boost 1

ART

Later afternoon workout due to visit to eye doc; thus ate some calories and took a 30-min nap; then stayed inside due to WC in the low 40's; 1654

Pre-run spin: 8 miles

Run-form drills

2 mi WU with progression to 5K pace (ran in DS Racers)

3 x 1 mile repeats: 5:43, (5 min break due to shins lit up from 1st speed session on treadmill since spring), 5:40 (3 min), 5:30 (treadmill PR for mile repeat) = other than getting back used to dynamics of treadmill and avoiding rolling of the side...felt really good and managable

After 1/2 mi easy pace, went into a 3 miler at MP pace (6:50 pace)

ART (achilles and shin feeling "ok" after; really need to get back to hip work and be consistent since feeling some related things there)

4pm run with JH and Blake; 49-->47; sunny; dry cold air (made it shallow breathing for me); Asics DS Trainers; light N breeze and 26 DP

This run with some fast easy pace over the last few went by quick; I would have said we ran about 5 miles based on effort.  Nice.  Weird that 8-10 miles is backing off...but it is compared to the 90-100 mile weeks.  

Also just glad for the opportunity to run; the health-issues for my parents seemed more managable post-run.  I don't know if I run to maintain weight or chase performance goals, as much as just to de-stress.  Blessed I have friends like JH and Blake to drag me around today.  They had some nice "pop" in their legs for their striders.

Lifted all but legs/back

Hip work

ART & ROLL8 (also been doing cross-friction massage over ankle for last 5-6 days and it is doing wonders; started back on ROLL8 few days ago when achilles flared and wish I never had quit it.  I am sure all of us that have full-time jobs can agree with me in wishing for the time that a Pro Runner has to take care of the "little"things, which really aren't so little if you allow yourself to become less in mobility/flexibility/strength)

PS  Also been on am/pm 1000mg doses of Vit C from Emergence over last week.  There are some published benefits other than just "ward off a cold"

w/JH at Hefner; ran, sleet, fog, skunk, sub-40!  Nuff Said.

It all started with a standing send-off from 30-40 folk outside at Louie's (strange).  Later saw a couple of other OK Runners out on the trail and a crazy biker.  Otherwise just a nice easy run.  Once got home the lack of sleep zapped me....

4pm run at Hef w/JH

Easy with a few striders.  Hope I feel more pep on race-day.

ART

OFF and wore-out; came home and took nap after back massager due to middle pain; pizza at school and Panera for supper = boat load of carbs.  Just not feeling it but will try to fake-it until make it at 8K tomorrow....

WU = not breathing well and no energy

Race = more of the same; good thing about hitting a race with friends is if I can't hit my time hopefully others will.  They did!  JH rocked it out with the sweetest PR drop of minutes versus last year!  He is running strong and showing how his hard work is paying off (6th PR race in a row!!).  JB won overall setting a new PR that few non-Masters can run...less than 2-weeks off his marathon = "OK Runner Elite" for sure.  Ian is just crazy good and runs with amazing determination; he broke 30 and landed at 2nd overall.  Danny P just shows us how getting older and retiring from work means little since he won his AG and got on the OK 8K Record book!  I have always admired Danny and continue too.  And Court ran 10-sec per mile faster than she told me and took 4th overall including some RC$ (and she felt pitiful going into race...she surprises me with some of her race efforts as she puts it into compete mode).  

I did my best.  Couldn't have done any better.  Bottom-line is I have hit rock bottom of falling into Over-reaching Syndrome (or Over Training Syndrome).  Google it.  Might skim over it when feeling good and think it can't happen to me...but it did.  No Dr. or Coach can tell you exactly when you will be there...but once you are there, many of the symptoms just take you down.  Lucky for me I have two weeks to get this fixed.  Not a bad race for me all things considered and blessed that all my friends and wife ran races to be proud of!  I am proud of them!!

ART

Hefner 1pm; RK

OC w/Court; Recovery Pace

W/Court; Recovery pace other than helping w/6 at 1/2 mile repeats; RK

a.m. solo 4 including 2.5 mi TT; RK

p.m. 6.1 solo OC night lite run; RK

1:30 at Hefner with JH & Blake; New Boston Boost; Windy = S 30 mph!

Solo OC at noon; pre-cold front; 8 x hill sprints

7:30 am; solo from NHP to across dam and back; Court ran with Julie.  RK

W/Court at OC; DS Trainer; legs tired and harder to breathe in this cold air;

Run Drills

41 °F wind chill: 36 °F Dewpoint: 22 °F Humidity: 46% 24-hr Rainfall: 0.04 in. Wind: S at 8 mph Wind Gusts: 12 mph

8 mile HM tempo Solo

Just biking today

Included 10 x hill sprints to the flag; w/Court & RK