Edmond Runner Running Blog at FastRunningBlog.Com http://EdmondRunner.fastrunningblog.com/ Wed, 26 Jul 2017 12:33:19 FeedCreator 1.7.2 Sun, Jul 09, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-09-2017.html <p>Lifted full body pre-run</p> <p>&nbsp;</p> <p>OC solo after Church; mainly tried to stay on gravel and run easy effort; little less sore right hamstring/butt/lower back. &nbsp;I am now doing the following to try and rehab: thick rubber band under chair leg with exercises along all 4 planes; 3 x 15 reps = definitely feel in hips and butt. &nbsp;Also core drills, R&#39;s, leg swing on block; poas pose; ART. &nbsp;Trying it all with hopes I can get this going back to normal. &nbsp;Why the flare up? &nbsp;Too many weeks pushing mileage up? &nbsp;Running to many loops of hills (went up to 8 one day after leg weights)? &nbsp;Lack of being consistent on drills when come home from running later due to hot/humid weather? &nbsp;Running some hilly courses? &nbsp;Bad Luck? &nbsp;Did sleep better after all the exercises and no leg pain; better when getting up on Tuesday.</p> Sun, 09 Jul 2017 06:00:00 Sat, Jul 08, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-08-2017.html <p>Edmond LR</p> Sat, 08 Jul 2017 06:00:00 Fri, Jul 07, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-07-2017.html <p>OC recovery run with Court which in the morning where the Heat Idex was already 90! &nbsp;Muggy. &nbsp;Right hamstring not as tight as I was expecting. &nbsp;</p> Fri, 07 Jul 2017 06:00:00 Thu, Jul 06, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-06-2017.html <p>OC w/Blake; not really feeling like hitting a workout today but did so; 2.5 tempo became a 2.0 = 1 min break + .5 = legs never had any pop in this heat and hard to breath (someone burning trash behind their house; smoke over OC due to east wind) (still high grass pollen) (high DP and heat) (stress from possible job move) (weight too much) (not recovered from fast work on Tuesday) (take your pick)</p> <p>The second round of tempo I did complete the 2 continuous, but felt like quitting and it was a grind; still same problems as before; did take off shirt which slightly helped. &nbsp;</p> <p>Right hamstring still a problem; sometimes better but always present.</p> Thu, 06 Jul 2017 06:00:00 Wed, Jul 05, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-05-2017.html <p>OC recovery w/Court; needed more but also have this right butt/hip/hamstring issue....; offered a new job but can&#39;t take it due to current district won&#39;t let me out of contract...disappointed.</p> <p>Core; R&#39;s; ART including right hamstring/hip using roller; stretch band strengthening&nbsp;</p> Wed, 05 Jul 2017 06:00:00 Tue, Jul 04, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-04-2017.html <p>OC a.m. speedwork on this 4th of July</p> <p>1/2 mile repeats; after yesterday off right side little better but still noticeable. &nbsp;After warming up and drill the 1st repeat was still conservative as trying to loosen up better for speed. &nbsp;2-6 were much better including my 2nd fastest strava recorded half mile. &nbsp;BE hit his fastest ever recorded.</p> <p>Core; R&#39;s</p> <p>Walked that evening with Dylan to OC pond and right side sore/stiff and hurt to sit in car seat; ugh.</p> Tue, 04 Jul 2017 06:00:00 Mon, Jul 03, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-03-2017.html <p>am &amp;&nbsp;pm spin sessions (10 &amp; 11)</p> <p>Lifted full body</p> <p>2 x Core; R&#39;s &nbsp;(actually used R8 several times today; right hamstring still tight and painful upon raising knee and also sitting)</p> <p>ART</p> Mon, 03 Jul 2017 06:00:00 Sun, Jul 02, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-02-2017.html Roll8 pre-run OC w/Blake; very easy pace; hamstring still tight. Super muggy and had been raining. Post supper spin. Sun, 02 Jul 2017 06:00:00 Sat, Jul 01, 2017 http://EdmondRunner.fastrunningblog.com/blog-07-01-2017.html Roll8 pre run NHP-Hefner with Blake (and landrunners); super muggy w/DP72; hazy; never encountered more gnats on south side of lake than today. Kept pace easy and hamstring didn't bother me too much, but still noticeable. Starbucks after. Sat, 01 Jul 2017 06:00:00 Fri, Jun 30, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-30-2017.html <p>OC recovery w/Court; right upper hamstring very tight and couldn&#39;t extend leg forward without some pain. &nbsp;76; DP63; ESE9-16; muggy.</p> p.m. Lifted legs; back; triceps; core; R's. Fri, 30 Jun 2017 06:00:00 Thu, Jun 29, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-29-2017.html <p>OC w/Blake and Stephen (on bike); chose here due to S13-30 mph which would be tough at Hefner. &nbsp;Decided on tempo intervals of 2 miles; after going faster than planned on 1st set decided pace was&nbsp;more HM summer temp tempo&nbsp;and only did&nbsp;2. &nbsp;Concerned about tight right upper hamstring but loosened up enough to do the workout. &nbsp;Didn&#39;t push it any further than solid effort in the heat/wind. &nbsp;Ran each interval in opposite direction around OC; both are easier 1st mile and tougher last strictly based on uphill. &nbsp;(1st 6:35 avg; 2nd 6:28)</p> <p>Core; R&#39;s; ART</p> Thu, 29 Jun 2017 06:00:00 Wed, Jun 28, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-28-2017.html <p>Lifted legs and arms pre-run</p> <p>Ran OC with Court; upper right hamstring tight/dull pain&nbsp;entire run; but after walking dog post-run didn&#39;t feel as bad. &nbsp;But it still is a concern and might have to be more conservative and avoid running faster and hills (or take some days off).</p> Wed, 28 Jun 2017 06:00:00 Tue, Jun 27, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-27-2017.html <p>2x Hamstring stretches</p> <p>Pre-run lifted all but legs</p> <p>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)</p> <p>Core; R&#39;s; ART</p> Tue, 27 Jun 2017 06:00:00 Mon, Jun 26, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-26-2017.html <p>Pre-run spin</p> <p>OC solo; right piriformis (guessing...but might just be high hamstring; where leg meets butt) tight almost entire run; legs seem to have&nbsp;gotten used to higher mileage (for me) so need to consistently hit core drills to get rid of this potential injury problem</p> p.m. Solo at OC; not too bad on this double but nothing fast Core; R's; ART Mon, 26 Jun 2017 06:00:00 Sun, Jun 25, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-25-2017.html Core; R's OC w/Blake ART Sun, 25 Jun 2017 06:00:00 Sat, Jun 24, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-24-2017.html <p>Landrunners @ Dr. Tom&#39;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 &amp; soaked shirt); &nbsp; &nbsp; &nbsp; OA 7:17. &nbsp;Driving home feel right piriformis...pain in butt. &nbsp;Need to get back to being consistent on core work.</p> Sat, 24 Jun 2017 06:00:00 Fri, Jun 23, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-23-2017.html <p>Pre-run spin</p> <p>Solo neighborhood; out to late and too hot</p> Fri, 23 Jun 2017 06:00:00 Thu, Jun 22, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-22-2017.html <p>Hefner later evening with Blake and T. Sallee; Steady State run but had to adjust for heat and motivation level. &nbsp;Hit a carried water stop at mile 2 then all the fountains. &nbsp;OA 7:04 for 9.5 miles</p> <p>93; S 9mph; full sun; muggy; still feeling high pollen</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-21-2017.html <p>OFF</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-20-2017.html <p>Pre-run lifted legs; chest; triceps</p> <p>Solo OC run in morning; little cooler temps at 77; but still hot and humid</p> <p>Core; R8</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-19-2017.html 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. Mon, 19 Jun 2017 06:00:00 Sun, Jun 18, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-18-2017.html <p>a.m. spin biking</p> <p>post Church: solo at OC</p> Sun, 18 Jun 2017 06:00:00 Sat, Jun 17, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-17-2017.html <p>2 poptarts 1hr before; one z-bar on the way; Hefner w/Blake; from NHP; 79 to 82; DP71; S12-20; muggy &amp; hazy. &nbsp;Not really ideal weather for a longer run...so wanted to challenge myself. &nbsp;Feel good about it and body felt decent; OA 7:56. &nbsp;All water stops plus some stashed on Grand 2miles; no gels; hit up Pops after for pancakes!</p> Sat, 17 Jun 2017 06:00:00 Thu, Jun 15, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-15-2017.html Hefner Hot Tempo ART Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-14-2017.html <p>With Court; swealtering feels like 98; 91&nbsp;+ DP71; S9-16; very high grass pollen; partly cloudy. &nbsp;Legs tight in some ligaments here and there at first of run. &nbsp;Definitely a recovery run; OA 9:16</p> <p>Post run biking: 25 min</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-13-2017.html am Spin: 29:00 OC; with Blake for 7.5; ran twelve 1/4s for fartleks; very hot and muggy. Core; Rs; ART Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-12-2017.html <p>a.m. Spin 12 in 40:00</p> <p>Pre-run lifted: legs, triceps, chest</p> <p>OC 7 miles w/Court and rest solo; warm and muggy but sun going down; tired legs; tired of high grass pollen</p> Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-11-2017.html 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 Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-10-2017.html <p>Hefner 7am w/Blake and OKC Running; 77 degrees; full sun; humid DP68; strong S16-27. &nbsp;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. &nbsp;Longest run since OKC and most miles in a week since Feb. &nbsp;Overall pleased with this training week.</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 http://EdmondRunner.fastrunningblog.com/blog-06-09-2017.html 1:25 worth of spin in am & pm sessions Lifted: legs, biceps, back, shrugs Core; R's; ART Fri, 09 Jun 2017 06:00:00