Edmond Runner Running Blog at FastRunningBlog.Com http://EdmondRunner.fastrunningblog.com/ Fri, 26 May 2017 16:43:07 FeedCreator 1.7.2 Sat, May 13, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-13-2017.html <p>Pre-run: lifted all but legs</p> <p>Run; WU; drills; Strava Segments workout on &quot;Heffner Dam&quot;; goals accomplished; 1722</p> <p>&nbsp;</p> Sat, 13 May 2017 06:00:00 Fri, May 12, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-12-2017.html <p>Treadmill; 41:38; raining out.</p> Fri, 12 May 2017 06:00:00 Thu, May 11, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-11-2017.html <p>Steady State w/BE at Hefner; 9 miles in 6:44 OA but did stop at all water fountains; counterclockwise; stormy day; mid 70s, N12-20mph, humid, sunny, hot....for 1st 6-7 miles; then clouds blocked sun; but N wind picked up as headed back to cars. &nbsp;Overall pleased with effort. &nbsp;Also ran this in trainers which typically don&#39;t do. &nbsp;Only felt right ankle when pushing hard into wind; so def getting better (had been using CEP brace).</p> <p>1730 &nbsp;the not so good news</p> <p>Core; R&#39;s; ART</p> Thu, 11 May 2017 06:00:00 Tue, May 09, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-09-2017.html <p>Little Black Book workout: 4 x &quot;2km&quot; w/3-4 min recovery; 1/4 Fast = 4 x 1.2 mi</p> <p>Felt tired and am tired. &nbsp;Got it done. &nbsp;Nothing else.</p> Tue, 09 May 2017 06:00:00 Mon, May 08, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-08-2017.html <p>OC with Court</p> Mon, 08 May 2017 06:00:00 Sun, May 07, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-07-2017.html OC with Blake; 3-mi on hill loop Lifted pre-run all but back Sun, 07 May 2017 06:00:00 Sat, May 06, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-06-2017.html <p>NHP to around Hefner and back; 10 miles at Steady State; w/Blake</p> Sat, 06 May 2017 06:00:00 Fri, May 05, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-05-2017.html <p>ART</p> Fri, 05 May 2017 06:00:00 Thu, May 04, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-04-2017.html <p>Hefner with JB and Blake; picked it up to fast for a few miles; felt so so as haven&#39;t eaten the best post HM and it was hot/windy. &nbsp;Too tired to do any other once home.</p> Thu, 04 May 2017 06:00:00 Wed, May 03, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-03-2017.html <p>OC recovery run with Court; also did 3 laps of hill loop</p> <p>C-R-T</p> Wed, 03 May 2017 06:00:00 Tue, May 02, 2017 http://EdmondRunner.fastrunningblog.com/blog-05-02-2017.html <p>Hefner; 81-84 degrees; hot and windy</p> <p>WU &amp; Drills w/Blake, Nate, JHat</p> <p>Rest: 8 x 1/4 repeats with equal+ recovery; felt a little of the HM but not really too bad; need to get back to feeling lean....</p> <p>Too tired to do anything else; did eat free Chiptole on Teachers Week (and a donut in honor of JB)...back to feeling lean....</p> Tue, 02 May 2017 06:00:00 Sun, Apr 30, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-30-2017.html <p>OKC HM</p> Sun, 30 Apr 2017 06:00:00 Sat, Apr 29, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-29-2017.html <p>Lifted: full body except legs</p> <p>Ran solo in FBC parking lot; realize for sure it is going to be hot if overdress for OKC; 100% humidity changes everything. &nbsp;Few strides.</p> <p><span style="color: rgb(51, 51, 51); font-family: &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 12px; background-color: rgb(255, 255, 255);">49; WC43; NNW18-25; 100% humidity and mist; Had 3-4 inches of rain here in Edmond in last 24-h.</span></p> Sat, 29 Apr 2017 06:00:00 Fri, Apr 28, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-28-2017.html <p>Had some carb load City Bites tonight; 1st time eating sandwich in 2 weeks. &nbsp;3rd day on Elite Beet loading; bike only; floods on the way.</p> Fri, 28 Apr 2017 06:00:00 Thu, Apr 27, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-27-2017.html <p>OC w/Blake (after OK Runner singlet pickup); mid 60&#39;s; 50% humidity; S wind; overcast</p> <p>Easy + Drills + 5 surges around 1-min</p> <p>Lifted: chest, biceps, shrugs, shoulders</p> <p>C-R&#39;s-A</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-26-2017.html <p>Bike</p> <p>Lifted: legs -1 rep for taper; back; triceps</p> <p>ART</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-25-2017.html <p>Hefner with Blake</p> <p>3 x&nbsp;1-mile; wore CEP ankle sleeves; ran well but ankle little gimpy</p> <p>C-Rs-A</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-24-2017.html <p>OC recovery with Court&nbsp;</p> <p>ART</p> <p>&nbsp;</p> Mon, 24 Apr 2017 06:00:00 Sun, Apr 23, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-23-2017.html Lifted: chest, biceps, shrugs, shoulders OC with Blake; 68 sunny and no wind! Sun, 23 Apr 2017 06:00:00 Sat, Apr 22, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-22-2017.html <p>Landrunners LR w/Blake; pancakes after!</p> Sat, 22 Apr 2017 06:00:00 Fri, Apr 21, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-21-2017.html <p>Lifted: legs; triceps; back</p> Fri, 21 Apr 2017 06:00:00 Thu, Apr 20, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-20-2017.html <p>Hefner with JB and Blake 3WU 6 mile tempo at 6:29 avg CD Best tempo pace since PHX. Solid running by JB and BE as they are both showing super fitness and being ready to race. C-R&#39;s-A</p> <p>1698</p> Thu, 20 Apr 2017 06:00:00 Wed, Apr 19, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-19-2017.html <p>Spin: 5.2</p> <p>OC w/Court; after dark; 72; DP61 = muggy; S14-21 = felt nice into wind</p> <p>Lifted: upper; curls; shoulders; shrugs</p> <p>C-R&#39;s-A</p> <p>&nbsp;</p> Wed, 19 Apr 2017 06:00:00 Tue, Apr 18, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-18-2017.html <p>Hefner w/Blake; 81; S13-20; High pollen and humid; 6 x 1 mile repeats with .8-.5 recovery.</p> <p>Hit 6:25-6:30 except last of 6:18. &nbsp;Didn&#39;t feel speedy, but feeling strength; was aiming for HM at OKC pace.&nbsp;1712</p> Tue, 18 Apr 2017 06:00:00 Mon, Apr 17, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-17-2017.html <p>Spin</p> <p>Lifted: legs, triceps, back</p> <p>OC solo; 70&#39;s and muggy but slightly cooler wind; high pollen; striders on end</p> <p>C-R8-A-RB</p> Mon, 17 Apr 2017 06:00:00 Sun, Apr 16, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-16-2017.html <p>a.m. Spin + Lifted: bench, curls, shrugs, shoulders</p> p.m. OC with Court for 4 and rest solo hitting up the hill loop C-R-A Sun, 16 Apr 2017 06:00:00 Sat, Apr 15, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-15-2017.html <p>NHP Landrunner LR w/Team OK Runner: JB, Eric, Blake, Nate</p> <p>Felt best on a LR since PHX! &nbsp;Had to purposely stop running fast and go back to a normal pace for LR 2-weeks out from OKC (was doing my HMP tempo pace). &nbsp;This run makes me hopeful...</p> <p>&nbsp;</p> Sat, 15 Apr 2017 06:00:00 Fri, Apr 14, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-14-2017.html <p>Lifted legs; back; triceps</p> <p>Core-Rs-ART</p> Fri, 14 Apr 2017 06:00:00 Thu, Apr 13, 2017 http://EdmondRunner.fastrunningblog.com/blog-04-13-2017.html <p>pre-run spin</p> <p>WU+drills</p> <p>10 mile Progressive Tempo in 1:04:43 = 6:28 avg</p> <p>CD</p> <p>1712</p> Thu, 13 Apr 2017 06:00:00