Edmond Runner

1:30 pm run with JH at Hefner; easy pace

ART

4pm run w/JH at Hef; 83 and overcast; 1640; 68 DP

Very easy pace run with exception of 10 x 17 sec hill sprints over parkway at 3K-5K pace.

Running on multiple days with no break; so pleased with how things are going and with not over-running my easy day today.  Do have some slight pain bottom left foot meta region which have had many other seasons after a hard session where I ran faster than required to get the physiological benefit.  Need to make sure to not under-pace what I need tomorrow as K-repeats are on tap.  Feel like injury won't progress to anything where I need to adjust schedule as long as keep after it with ART and staying smart (which isn't always easy when feeling it on nice weather days....like last week....when finished last 1/2 mi of tempo too fast like I was racing it).  I am greatly aided by having a smart runner in JH that reinforces doing the right things!

Lifted lower/arms/back

ART

Hefner 4pm run with JH, JB, Blake, Kelsey and Andrew.  85 with 70-72 DP; 1614; SSE 5-12.  Mainly full sun.  Overall hot and muggy.  Adios

3 mi WU with drills; quality work was 5 x 1K.

3:39 (2:20) 3:44 (1:27) 3:40 (3:27) 3:46 (4:03) 3:32

W/Andrew for 1-2; 4-5 (him leading these two)

CD with JH

Lifted upper and core; shrugs

ART

4 pm run with EricD for ~5 and JH for all but last few.  90 with 6 mph S; 1614; DP 62; sun covered by a haze.  Redman Tri setting up and many bikers and runners out.  A really nice run until I fell.  

Wish it were a good story like I wanted to see if JH could go fast enough to get out of breathe while running to get the car to pick me up...but alas it was just bad luck from running on a concrete sidewalk and catching a small lip.  I know things like this happen, but it was a shock because we were cruising along and everything seemed easy and was in the runners zone and thus it seemed to come out of nowhere; it shook me hard (and it was a hard fall).

End results is two bloody knees and hands and a scraped forearm.  I immediately had nausea and a spinning head (why JH took off for car) but after walking half a mile that cleared.  I was (am) frustrated this might set me back a bit so took advantage of my knees not being too stiff yet to run another few miles and get rid of the extra stress.  Thanks to JH for putting in some tempo pace a day early!  Even still it was a nice run today and hopefully it will be tomorrow also.

4pm run with JH and Blake; 90 and 63 DP; 1600; sunny and little wind = felt miserable, some of which is just being sick of this type of weather; also Ragweed 10.0 today and eyes/drainage problems.  My knees are swollen and achy from yesterday's fall.  All in all I knew it was going to be a tough day, especially running on cumulative fatigued legs.

Hit about a 3 mi warm-up with drills and a few strides.  Met Blake at SS and began our tempo intervals.  We began with 2 x 2 miles with around 5 min recovery.  Headed out to Police Station area, so had water.  Out was a 6:13 and 6:17.  Back was 6:13 and 6:13.  We are planning on a FF LR Saturday and thus have three faster quality run this week.  We were all hitting good pace today, but it was taking more like 5K-10K effort to achieve in this weather.  We thus decided to stop while we were ahead and look forward to Saturday morning with more tempo pace.  We achieved our goal today & gained confidence by hitting pace in the heat.  I also am thankful my old knees held up although they were ever present in my mind as I was worried I could fall again, or damage them worse since they are swollen.

Proud of JH as he is not even close to the good runner he was months ago...he is that much better!  And Blake is determined to make up for lost time and working hard; impressive what he can do off so few miles.  JB wasn't with us on this run, but I can definitely say we are all putting in PR training efforts and believe it is going to happen when the weather cools off!

Lifted lower.

ART

4pm Hefner run with JH, JB, Blake; 64 DP; 1600; 88 w/10-16 mph S; Very high pollen count; partly cloudy; Redman Tri packet pickup in full swing.

10 miles easy pace with 4 hills: up steady and down fast.  Solid run with great friends!  Kneeds better than yesterday but still noticeable.  Looking forward to one of these days getting cooler weather and that is the variable getting in the way of higher quality workouts.

ART

6:30 am with Landrunners in general; ran with JH, JB, and Blake. Warm, hazy, muggy (68 DP); 1614.

Ran last two FF with JB coming back to encourage JH and me. Hit first mile progressive in 6:20 and second had uphill in 6:15. Starbucks included Court who ran 14. No reason to be able to hit those paces at end except getting in decent shape. Otherwise knees still limits range and achy; cumulative fatigue and little sleep Fri night. Very pleased with this run for all in our group. Adidas Adios.

ART

Lifted upper