Edmond Runner

Pre-run spin

w/Court at OC; included some hill loop; after Church run and felt fatigued.

Solo at Hefner; got out too late and paid for it with jacked heart rate and difficulty staying motivated in the heat.  Did run 6 miles Steady State (6:53 avg) but had too stop often for water fountains and water I was carrying.  But now isn't a time I have to be at any peak performance level, so just keeping some SS in my running will allow it all to come together later.  Talked to JH who told me he ran a 5:29 mile during hot after-work training.  Talked with Byron who told me he forwarded the GT article to the OKC Marathon Race Director.  Lots of activity at the lake on this Memorial Day.

pre-run lifted: legs; triceps; chest

Hefner w/Blake; mid 80s; little wind; angry biker; partly cloudy and lower DP

6 x 1/4 replaced fartleks with equal recovery

ART

morning spin: 21.1 miles; 68:05

late evening run; called it quits to do DP of 60 and feeling tired from physical and mental frustrations from work; tomorrow will be a new day....

Core; R's

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.