Edmond Runner

With Court at OC; 38 w/wind 4 mph and sunny!  afternoon run

2 mi wu and drills

5 x 1K trying to run all but last with consistent effort and to not get out of breath (still harder to breathe with dry air; also holiday break poor eating habits) as only goal is a Half coming up in Houston; last one ran with "to the finish" effort.  K's = 3:35-3:37; 3:28

4 mi cd

a.m. run with Court; 38 --> 43 degrees; sunny; wind S 23 mph with gusts 34!

recovery run: 7:46 pace

Afternoon run with Court at OC; 50-55 degrees; wind 10-15 mph SSW changing to W as arctic front is coming in from N causing variable wind; humidity = 40; dewpoint = 30

Never breathed easy today (cold dry air; pollen.com has us med-high (8.6 out of 12; been at least 7.5 since 12/24/13 according to them) juniper pollen count coming up from Texas.  Legs feeling dead due to hitting weights again for first time in awhile and 3-harder running workouts a week.  Also ran too late and starting feeling hungry due to staying up too late to watch OSU get beat by MO!

2 mi wu with drills

9 mi tempo on my bike-measured 3 mi loop in 59:04

Water every 3 mi: my Lydiard plan called for around 6:34 target pace today and my overall average was 6:34 even though was slowing on last loop as running low on energy.

2 mi cd

p.m. Strength = chest, triceps, shoulders, stomach

Lifted upper

8 on treadmill watching BCS championship (single digit wind chills today!)

Back to including mobility work (ART) and finding alot of hot spots due to being lazy lately

p.m. run now that back to teaching.....

~46 with S wind 15-20; sunny

Met up with Jake and Jason for some 1K repeats; I am on the taper weeks of my plan (for Houston) and didn't need to push to hard on these; rather just near 6:00 pace...so went out hitting first K at 5:26 pace = the JB affect! (they started off 10-12 seconds after me)   So I shortened my recovery (which wanted to do anyway being so close to race) and ran the rest solo: between 3:38-3:42 repeats.  DS Trainers

Did an OC lap cool down and found Court only finished with her 2nd 1/2 mile repeat of 6...so ran all the rest with her.  Sun going down at this point and wind making hands numb and calves getting way too tight.

Did ART work on lower legs while watching TV.

also lifted lower

also ART on lower legs

Plan called for 10K race or time trial at 15-20 sec faster than HM pace; debated Elvis Run at Hefner Saturday morning but decided to save $40 and take it onto the treadmill for a motor-vation run while watching Dukes of Hazzard (old series); 37:10 ; DS Trainers

Realizing the role that the brain plays in performance and how hitting a race that will likely be a solo effort faster than PR pace at a windy lake...(etc.)....it sometimes is best to fall back to what will lead to the most confidence because even though I know the circumstances, a bad race on paper can still mess with my head. 

Do I really think I can hit a low 37 road race 10K?  Certainly not solo or at any of the relative low turn-out 10Ks we have around here when the weather is cooler.  Treadmilling leads to better performance on a speed effort for me due to no variation when the mind starts to say "slow down".  I was sweating (fan off; heater on) but Houston HM might be humid so all the better.

ART work after on lower legs.

a.m. run with EricD; 38 ---> 43 degrees with windchill low 30's; wind W 10-15 mph

No warmup; two water stops

Avg pace = 7:06 (1st mi 7:26   & last mi 6:53 without trying to run faster)

Body felt tired due to less than 12-hr from hard tempo and too little sleep; but the run seemed to go by quick since talking; and nice weather always helps!

Biked then ran.

Easy run in 72 temp with 27 wind = how often do you get that inverse relationship between temp and wind?  Pollen count jumped bigtime with wind now from South.

Also lifted upper and did ART on lower legs.

Bad news is cancelled Houston HM due to bad luck.  Oh well.
 

Easy run at OC; ran about 3.5 w/ Frankie Joe

53 with 20-25 mph N wind; dry, cold air; Asics DS Trainers

Met Eric D and Blake at OC for 3 easy warmup; then 6 x 2 min hard (5:35-5:40 for my pace; each did our own "hard" pace then jogged together back to start); cool down on Cross Country grass course with Eric D; ran a mile with the non-injured dog once home.

Post supper = Lifted lower

Ran with Court at OC trails on perfect temp and wind day; 50 with 0-5 mph

Recovery pace; added in some run form drills

ART on lower legs

Solo run at OC; did see Jax taking Jake for a run! 53 with 15-25 mph NW wind during hard workout portion; but the worst was a railroad grass fire in town that had smoke blowing directly over my 1K repeat course for the first three reps...literally running through haze.

Ended up being a progression 6 x 1K session due to major difficulty in breathing. 3:44 to 3:42 for #1 to #3; 3:39 to 3:34 for last three. Wasn't really motivated in any way and not taking a day off has me on tired legs. Thus to get what I did out of my old body in these circumstances is satisfying.

I deviated from the McMillan plan due to already being in a repeat mode from my not-to-be-ran Houston training and tentative plans to race over next couple of weeks. Air quality may lead me to avoid the 5K because I am struggling at that pace...but it is basically in my neighborhood at OC; the 8K in a few weeks might be a better race for me right now but every day is iffy when you have asthma and allergies! DS Trainers

3 mi wu and cd

a.m.    pre-work =   5 recovery on treadmill

p.m.    post-work = 6 recovery w/Court at OC (48 and no wind)

Lifted upper before LR

McMillan HM Plan called for 2:00 LR and ran ~ 2:02; Easy Pace

Wind 10-15 W; ~40

Ran mainly with Eric D, Blake and Jason H; also began with Jason B, Jake, and Scott S.

1 water stop at 12 miles

a.m. 8 miles at OC with Court; recovery pace (40's and under 10 on wind)

p.m. 6 miles on treadmill; included 6 striders

Lifted lower
 

Noon (MLK Holiday):  Spin bike warmup; Temp Intervals (not on plan but prepping for possible 8K) on treadmill;

3 x 2 miles (5:58 --> 5:46) (3-4 min recovery run between); total of 13 miles

p.m. Lifted upper; ran 4 on treadmill recovery pace; ART lower legs

p.m.  Met Blake and Frankie for 6 easy; kept going and ended up running with Jake, Katie, Matthew & Silas

38 with wind chills low 30s; sunny; very dry air; 5-10 mph

p.m. 47 with 10-20 mph NE; super dry air; DS Trainer

Solo run at OC

3 mi warmup w/striders

5 x half-mile: 2:47 - 2:51; 2 min recovery; hard to breathe due to cold and dry air; hard to push due to tired legs from mileage bump;  no days off lately, & running 1/3 of repeat into gusting wind; also typically take 90% recovey time (per Daniel's Running Formula) but McMillan had 2-min for this speed session so went with it.

0.5 mi break

Continous 3 mi @ 6:30 pace as a strength challenge for wore out legs; did better on this likely since coming off a HM plan

Rest were easy pace for the CD

Lifted legs-only post-run

a.m. (12 degrees out)

3 mi spin

4.5 on treadmill easy pace

p.m. (18 degrees out)

7 mi spin

8.5 treadmill easy

Lifted upper

7 mi spin

Active Release Therapy lower legs

Sleep-In day; met Blake at Lake Hefner for my LR and a shorter run for him

50 to 64 degrees (11 am to 1 pm); full sun; NNW 8-10 mph; could smelll the cedars polinating on the trail

1st 8 solo (water at mile 4) and 2nd 8 with Blake

McMillan Plan had a 1:45 to 2:00 run: I had 7:22 average pace with last mile at 6:52 (felt fairly easy througout run although kind of odd how it can feel so hot on a sunny day in winter)
 

p.m. Lifted upper; ART lower legs

Afternoon run at Lake Hefner with Blake; 60 degrees and under 10 on wind; felt hot.  Water break every 4 miles.  Legs fairly dead from likely too many miles for me last week.  Tons of people out on the trails.  Good day to catch some sun.

Avg. ~ 7:35 pace for laps after 1st mile.  Never pushed pace.

late p.m. (wore out and took nap after getting home from work)

20 mile spin bike (under 20 degrees with bitter wind chill)

9 mi easy run watching Bedlam

ART on lower legs

p.m.

Eric, Jason, Connor, Andres

28 degrees; sunny; little wind; residual snow/ice

Rankin track for wu and fast work; other around Hafer and back

Drills

Fast Work = 300 m repeats w/500 m recovery ( based on Connor's marathon plan; my McMillan HM plan just had a general run)

All running for 9 mi = 7:09 pace

Post-run: lifted lower

p.m.

2 hrs 10 min of aerobic work

Spin then faster-easy run on treadmill; 10 x striders within run.

ART lower legs

53 --> 49 degrees; overcast; 4 mph

~ 2 mi warmup with run form drills with Eric

8 x 1K Cruise Intervals with 600 meter recovery (pace from McMillan calculator) with Blake (Eric and Jason doing their own pace); following McMillan HM plan

3:51 1st; last four were 3:44-43; rest progressed faster to the 3:44 repeats; amazing weather and never pushing pace at any point led to great strength workout and fairly smooth breathing; didnt even need to stop immediately after an interval to catch breath so that was a nice surprise.

Finished out night running 1/2 mi repeats with Court as she arrived later.

Post-supper lifted upper and ART lower legs

Wished more Oklahoma days were like today! Would love to race in this weather.

Hefner 6:00 am run; 10-15 NW wind; chill sub-20; 28 degrees

Ran with Eric & Jason H.

Legs kinda dead but got in the 2 hr run.

OFF

Sick: allergy-like; also ankle sore back from last Thurs

Ankle still slightly sore and feeling a lot of fatigue so just did spin bike.

31 out with snow on ground.  Ankle finally feeling good and legs well rested.

WU: spin for 11.5 miles

Treadmill: ran for 1:04; 6 @ progessive hard effort

Post Run: lifted lower

Post Supper: spin bike 12.5

Pre-run: 13.5 spin bike

1:11 run on treadmill; steady state (negative wind chills outside with 11 degrees)

Post run: lifted upper

Post weights: 15.5 spin bike

Total aerobic: 1:11 run; 1:25 spin bike

Snow Day = sleep in = big difference on running energy; 15 degrees at 2:30 pm WC of 6

Pre-run: 9 mile spin with 7x14 sec faster spins

Treadmill Run: 10 with 3 x 2 mile speed pace; 5 min recovery ( 11:45 11:28, 11:11)

Post-run: 6 mi spin

Post-supper: 10 mi spin

ART lower legs

Snow Day:

Spin Bike

Recovery Run on Treadmill

Lifted lower post-run

Ran with Jason B. at Lake Hefner; sub 30; patchy ice/snow on trail; twice around lake with a little extra to hit 20.

Easy pace LR: 7:25 avg

ART lower legs

OC run with Court; 30 with wind chill of 21; 10 mph; snow/ice patchy on trail

7.6 recovery pace

11 hour work day = too tired to workout

11 hr work day = super tired

Late p.m. 14 spin bike w/u

10 mi treadmill run with 2 x 4 mi @ 6:00 pace; 10 min recovery between

Lifted legs and abs (finished after 10 pm)

p.m. run with Court at OC for her speed day; 40 --> 35 with chill of 32; 5-10 mph N; overcast

5 x 3:15 with 2 min recovery for her fast work; rest was recovery pace for me.

ART

With Blake OC Trails; 55 degrees slight wind

Run form drills; striders

5 x 1/2 mile = 2:48 to 2:52; 2:45 last pushing pace while rest were "settling in"

C/D with Court

ART

Lake Hefner with Eric and Frankie Jo and 300-400 Landrunners

Solo 4 miler

16 with group

Overall average of 7:46 for 20 miles

ART

10.5 with Blake at Hefner; 7:37 avg pace (last 1/2 mi 6:12 pace); ~ 68 degrees and 11 mph SE wind

Spin bike

5.5 on treadmill easy later evening

Lifted Upper

ART

Off for President's Day so even though big weekend miles got more sleep and not on feet all day; opted for Tempo

Spin Bike: 10

Treadmill 9 miles: 2 mi w/u; run form drills; striders; 7 @ 5:43 --> 5:38 pace (treadmill PR)

OC Trails: 6 miles @ 7:45; 64 degrees and N wind; nice and cool

Spin Bike: 5 mi

Finally coming back down on weight: post run 165 (last month post run closer to 168)

OC run; 70 degrees & 8 mph SW; recovery 8:50 pace overall; with Court as she did her K repeats

ART

Spin 16.5

Treadmill: 10 with 2 x 2 mile and 2 x 1 mile (treadmill PR)

1st set: 5:39, 5:35 

recov of 5:10

2nd set: 5:27, 5:27

recov of 6:21

1 mi in 5:26

recov of 3:30

1 mi in 5:20

Lifted lower

Spin

Easy Run

lifted upper

ART

Recoverry pace run at OC; 64 with 15 mph

With Landrunners at Lake Draper; 43 with 12 mph S wind and 61% humidity

Person going to run with was late so just took off and ended up running with younger folk who are solid runners = ran harder than I needed to with a 25K race coming up next week.

6:50 average with very hill North End of lake included; last mile in 6:10; I won the "race" : )

Easy solo run at OC; 55 out w/15 mph; 7:55 avg

Spin Warmup

Easy run (7:30 pace) with 3 x hill and 6 x striders; 48 degrees; OC Trail; Solo

Lifted legs

Core / Hip work! First time in months.

ART

Spin WM; NO run drills or running prior to intervals ( = don't make a habit of this!)

5x1000 cruise intervals at OC; solo run; 33 degrees w/5-10 SW wind with WI of 27; sun going down

3:55, 3:42; 3:35; 3:40; 3:39  = all felt "not pushing" effort; New DS Racers ver 10

Core/hip work

Easy run pacing Court on a few 1K repeats; she was tired from long day so called it quits early to keep her away from injury.
 

Beacon Run 25K

This event is the race put on by the OKC Landrunners.  It includes a 5K, 15K, and 25K; 15 & 25 go out together.

This was a weird weather day (imagine that for Oklahoma...); 39 with WI of 34; mist; fog; slight NE wind (5-8 mph), 100% humid

Warmed up with Court and Blake running ~ 1.5 miles and warm-up drills

Went out with Blake who was running 15K; I did it different today and watched pace for 1st couple of miles to avoid going out too fast (aka Tulsa Run).  I slowly drifted away from Blake after about 2 miles (he went on to run a solid 15K winning his age group) and ran with Jonathan Morris (just won a Half Marathon in MS few weeks ago and wen 2:55 full in Houston) until the last mile before turn around.  I felt based on breathing I was going a little too fast and looking back was just a little; one thing I would do different was he took a gel about 1.5 miles before turn around and I didn't thinking there would be some water at the turn...there wasn't.  What was at the turn was ice-like slick pavement on a slight downhill.  My turn leg went out from under me into a spilt and I felt a tweak.  Luckily a week later I am not feeling anything but it shook me up at the time.  With that on my mind, losing energy from calorie need and back to running into a wind over next 5 miles I slowed pace by about 10-sec per mile.  I also was running solo in my race all the way back.

I took my one gel and starting feeling somewhat better with about 4 miles to go and kept a steady pace as I battled motivation and dodged slower 15K finishers; I can honestly say this race is a daunting distance for me knowing I have to run it like a half but longer.  My brain finally allowed me to know I could speed up and not go into oxygen/allergy breathing debt and ran last 3/4 mile at 6:10 pace trying to break 1:41 as I finally glanced at my watch.  Didn't make it, but did finish 4th overall, 1st in AG and 1st Master.  My time also got me on the USATF Oklahoma Age Group Record list for the 25K.  Overall very pleased with race as it was also a PR at age 47.  I know I continue to sabotage myself with not getting back to racing weight (closer to 170 lbs for this race) so know if I get it together, better races are still ahead of me (Lord willing and fingers crossed).

Post-Race Thoughts:  1)  Very beat up like running Boston.  Why?  Has to be no outside tempo runs this year; all the faster longer efforts have been on treadmill.  2) bum ankle over last 3 years post-race overly sore = easy answer of 170 lbs in racing flats over 25K; but 1 week later back to normal thanks to Dicharry information and ART.  3) Racing flats on slick surface can be like ice skating. 4) Need 2 gels over this distance as felt little low on energy.  5) Don't run a hilly 14 miler at 6:50 average including 4 under 6:35 the weekend before (got caught up being the old man long running with younger).  6) Don't toss the throw away gloves too early on a cold day; coming back into slight wind both hands and forearms went numb until about 15-20 min afterwards (I ran in singlet and shorts).  7) Don't talk myself out of a race I logically know I am prepared for; I almost did due to weather and not motivated to run it.

Spin bike

ART

Easy run

Spin Bike marathon!

Lifted upper ART

spin bike

treadmill = 6

Easy 10

Spin Bike

Lifted Lower

Core/Hips

ART

Perfect weather out; 52 with 5 mph

Met Frankie Jo and David Ball at OC for warm-up

Ran 2 x 2.5 tempo miles with david Ball = 16:19 and 16:02 (recovery ~ 1 min for a drink and walk short distance to start again); solid tempo on still tired legs from the 25K

Spin Bike = 9

Windchill outside 25; predicted snow/sleet/rain

a.m Spin Bike warmup

a.m. 7 on treadmill with 10 x 1 min very hard effort

a.m. Lifted lower

Less miles this week but still recovering from the 25K last weekend.  Road the spin bike to make up for aerobics.  Got back to lifting weights heavy and also been slightly getting back on track with hip work.  Ankle was sore after 25K in racing flats for few days but ART and proper recovery seem to have me back to where I need to be.  I have dedicated March to getting back to a racing weight I feel more comfortable racing.  Weight at 171 lbs Monday was the wake-up call.  I was down to 159 post 12K in November 2013; Holidays got me 10 extra and basically staying near that for few months.

33 --> 40 degrees; wind 2-4 mph

LandRunner long run on OKC marathon course

Did .75 mi warmup with Court and run drills

Met Blake, Frankie Jo, and Jason H. for the run; Blake left us around mi 11 to run home.

Ran rest with Franki Jo; felt dead and out of energy calorie wise.  Took two gels and still had to resort to taking PowerAde at last water stop (I hate PowerAde!).  I attribute this to trying to go lower on calories during week and thus less glycogen stored and this also was my longest on feet in over 1.5 years = ~ 2:50; averaged around 8:10 pace (but went out slow; 7 of miles were ~7:55.  Meant to make this all about being on my feet and pace wasn't the goal.  I also am still recovering from 25K last week.  Overall...got it done!

All spin bike;

Wanted to run but slammed wtih allergies; today was 77 with 15 mph S wind.

20 mi spin 2.5 mi run

Drills

Speed: 1200, 1200, 800, 1200, 1200, 1200, 800 (all at 5:20 mi pace except first at 5:40)

Lifted legs/arms/back 9 mi spin

ART

PS all treadmill due to very high cedar pollen and 45 mph wind gusts; switching to Allegra 24-hr hoping for some relief (I had been taking Children's allegra only at night)

Still being trashed by allergies! On 24 hr allegra now but only 50-60% better and no energy to run; even caff doesn't help. Had to take a nap to finish up biking.

Hip work

ART

Still struggling with allergies but day 2 on full strength Allegra a little better.

33 on bike

Hip work

ART

Spin warm-up = now around ~150 miles biking this week!

OC trails for a shake-out 5K w/avg of 7:16; dropped in one 1/2 mi repeat at 2:56; lungs congested and deeper breathing results in "burning".  First day to run outside since Sunday a.m.; 70 w/4 mph

Lifted upper going with only 5 sets and heavier weight per Dicharry recommendations

Allergies still making me suffer but slightly better today being off for Spring Break and getting more rest; going to take at shot at the 8K tomorrow and hope I don't regret it.  McMillan plan calls for a 3-5 mi tempo so if nothing else hope to achieve this.  Took some Mucinex this afternoon since it is only 12-hr and hoping it helps.  Still on Allegra.

10:15 am late start made this a muggy and windy race; way over my hoped for finish time.

Spin bike warmup Solo OC trails run; 41 but 32 real feel; N 18 mph gusting 25

Spring Break week! a.m. Spin

OC trails run; 56 degrees, overcast, SSW 15 mph w/gusts 20

Ran with Frankie Jo as today was his LR day; 12 miles at 8:15 pace

My legs feel sore in quads and calves; my right arm is sore at bend; my upper back muscles are achy = I am still recovering from putting in a lot of effort for a not so great time at the 8K.  Still need to allow myself to recover.

Allergies still making me suffer; going to begin 12-hr allegra tonight; also taking Mucinex.

Speedwork day with Court at OC; afternoon since on spring break; 70 & sunny; W 17 mph w/gusts of 27.  Very high tree pollen.

2 mile w/u including run drills and striders

6 x 1/2 mile = 2:55, 2:53, 2:54, 2:53, 2:54, 2:51

Typical allegy-limited speedwork for this time of year; lungs only fill so deep with air; feel good about being able to get this done though since sometimes can't do any speedwork during high allergy day; tried something different on last three and ran about same...went out easier and pick it up half through.  Legs were NOT full of energy at beginning; doing alot of work lately including bike and legs are feeling it; also some soreness still there from 8K last Saturday.  

spin bike

Lifted lower

Hip work

ART

Virus picked up from Court.....

Virus picked up from Court.....

Virus picked up from Court....

Solo OC run that was supposed to be longer but relapse of illness blew me up.

ART

still getting better; going to run tomorrow...fingers crossed

Mitch Park solo run; 64 degrees; 14 mph NNW; sunny and could smell the wonderful pollinating trees

Know I need to get after hills with three non-flat courses in my future so today was the day; aling with the warmer day and coming off illness it was a grind it out day

Lifted Upper

Pre-run spin

OC with Court; 54; no wind; sunny; not humid

Legs wore put from Monday but forecast of rain Wednesday so went for it on speed.

6 x 1/2 mi (2:57 easy; 2:54; 2:50; 2:50; 2:50; 2:45 pushing all the way around); used Soccer loop; Court did hills.

Dry air and allergies had me taking a sip of water between reps; around 80-90% recovery time needed due to tough breathing from allergies and being sick for many days. Feel really good about my effort and leg speed considering last 6 days. Also back on calorie count and had to eat some pre workout and still feeling light headed at end of run.

Hip work

ART

Solo at Mitch Park; 44 with 20 mph SSE; gusts 36; real feel 37

Rainy and windy recovery pace run of an hour. Went into too-few-calories hole at 3 miles and had to get back to truck for a kind bar.

Spin bike

Legs and arms

OC solo easy tank run; tank = low enough on calories get light headed at times = in the tank

Fairly nice once sun set when wind died down; at first gusting 30 from W

Included 10 x strider over last couple miles

81 --> 74 degrees

hip work

ART

Heritage Land Run 10K

At Hefner with Blake; 77 degrees 20 mph w/gusts of 32 from South

Tough recovery run

Mitch Park with Frankie; 80 and windy

Upper

Hips

ART

Drills; solo K repeats at OC pond

5 @ 1K repeats: around 3:36 steady effort; 3:24 last one hard effort

4 @ .2 mi: 4:55 to 4:50 pace (with Jake and Jason first part of there K repeat)

Great weather; 60 and little wind

Pacing Court on her 6 @ 1/2 mi at OC pond

Overcast; 80; very strong S wind; humid = tough speedwork conditions

Drills

Leg weights

Hips

ART

Tank Run = solo easy effort at OC; 74 with 10-15 WNW; full sun and felt hot

Running on low calories; legs also very tired and still little sore from earlier efforts.

Finished with couple of miles on track sprinting straights (x 10) and jogging curves.

Lifted all but legs and shoulders/shrugs

Notes: Have gone over 2 weeks without taking any allegra; now that is a surprise!  Also met my March goal of losing 10 lbs.  I am thankful for that and now hope to get near my 5K PR weight (which means now have less than 10 lbs to go).  I believe some of the key elements are: more sleep; not eating cereal snacks after normal supper; almost no soda; switching out chips for carrots at lunch; less almonds; and being in a get light and race frame of mind.

Hefner with Blake; last 5 at 6:18 average; last mile at 5:50 pace

Lifted lower

Hip work

ART

Lifted upper

Biked 5 warmup

Solo run in rain around OC; 49 degrees and slight wind

Solo run in rain at OC (just missed the hail) Included 10 of hill loop with hard 15-20 seconds down-side and 12 seconds up-side Legs dead..... ART

Ran with Court at OC; 68 with 15-26 mph N; dry air and sunny; hard to breathe day and tired legs We each did our 6 x 1/2 mi workout; i was all over the place which started with 3:02 and ended with 2:50; others around 2:52-2:57; felt good about workout considering negative variables effecting me (including at work it was my eval day). Sadly put on lbs over weekend when I decided to relax and ate out too much. Sabotaged myself. Ugh. My genetics love to put on weight (used to weigh 100 lbs more) so always a battle. Back on track today. Good and surprising news is haven't taken Allegra since middle of my Spring Break; not allergy free but minimal compared to other years. Have much to look forward to over next few months including OKC Half. Gotta remind myself to enjoy the journey and keep positive. 5 mi spin Hip work ART

Solo run at OC; 82 and 15-27 mph S; air dry and sunny

True recovery pace as legs and mind were fatigued + hot & windy

Lifted upper

Hips

ART

Lifted back and arms; no legs due to very minimal taper for HM (main goal is race weight)

Solo OC run; 80 and light wind (it died down!); overcast

Easy pace except 8 x straights on track

Run Drills

Hip work

ART

VERY low participation Half Marathon in Bixby Oklahoma; with Jason who easily won the race.

Feel like I got punked by:

Weather: ~62-68 with South Wind 12-16 gusting 25; Humidity 88-83% (don't believe the "light breeze" the timing company put at top of results = they didn't check the weather I guess were basing it on sitting around a bunch of buildings!)

Course: Using mapmyrun and looking at elevation and using google streetview it appeared the course wouldn't have any significant hills; it did.   All of the multiple uphill sections weren't given back until one very sharp downhill section of about 1/2 mi around mile 10 (my garmin had me 5:56 pace heading down) = so a lot of up and a down that was too fast on fatigued legs to help long-term.  Mile 4-5 had majority of uphill and I hit 7:04 pace using same effort as 6:26 mile later.

Race Mgt: I was actually on sub 6:30 pace through mile 8 and could see through a tree-line there was a water stop around a corner at mile 8; I turned the corner and the guy was just standing there with NO cups filled.  I took my gel before turning corner....ugh...mouthful of strawberry gu and nothing to drink.  He stumbled around and I just said "never mind" and kept going; I tried to spit out the remainder..."good luck with that"; then he comes zooming up on his atv with a cup...filled with gatorade!  I know the rules and how downing gatorade on top of a gel can turn stomach so I just used it to swish mouth and spit out.  Then there wasn't another water stop until 2 miles later.  I went into dehydration and needing energy failure mode.

My Body: With less than 2 miles to go and wind to my back...I walked.  My head was very light and spinning; I thought I might collapse.  The last water station was 2 miles back and none in sight.  I counted to 30-one thousand and started again; with a mile to go the last water station arrived and I took the cup and walked again counting to 20 this time; took off still feeling faint.  After finish I held on to a road sign to avoid falling over (coudn't even hold on to my water bottle).  I hate the idea of walking (such as up a hill or late in race when mind grows weak....but this was different; my body had just given out on me to point of failing.

Price: I paid $70 for this race and drove 1 1/2 hours to get there.  After the last point I could see Jason ahead of me with leading golf cart (they turned a corner and never saw again) I thought....here I am just running a solo effort down a country road and nothing to look at other than pasture and cows...I paid for this??  ha

Tough day but actually some silver lining in my early performance; mile 8 for me was still 6:21 so my effort was strong early on until body failed; I also know I am in shape to PR the Half if on right weather day and right course; unfortunately my next HM is on another tough course and weather is always iffy = OKC.

Glad for the experience and chance go with Jason to run somewhere different.  We neither achieved our overall goal this day, but still a trip that will be remembered.

Note: DS Racers worked out great in "their" HM debut for me; zero ankle pain and body feels good.

Hail, gust-nado, then treadmill

ART

With Frankie at OC; 51 and 20-30 mph N wind; sunny and dry air with high allergens

Included 4 miles on hill loop

Finished run solo; legs fatigued

Lifted lower

Hip work

ART

Lifted upper = heaviest amount in few yrs!

3.5 treadmill warmup and rest at OC pacing Courtney for tempo intervals

Easy pace other than striders after drills

Low 60's and light S wind

Ran with Court; recovery pace for me; OC; 68 with 20-25 mph from S; dry air

Included 3 miles of hills; solo finish of 3.5 on treadmill

All treadmill as took a nap and ran until 9:30 pm; easy run with a few miles of steady state.

Easy solo run at OC; included 10 striders

73 with 12 SSW; full sun

Calves still very tight and getting that "about to cramp" feeling.  Due to hill work and wearing flats on a hilly and windy Half??  Have to sleep in compression socks to avoid cramps.

Tomorrow is a low key 5K that I had thought PR...but now the weather is looking poor for a 9:30 gun time.  Main goal is a solid speed session and have fun!

65 and 15 mph S; full sun; high allergy day

18:32 on my 5K; fastest in 2 years!

Taper for OKC HM begins: cross trained 70 min

Lifted lower (heavy) and arms

Hip work

ART

Taper Cruise Intervals per McMillan Plan w/Court at OC

80 degrees and full sun = not ready for this!

Running Drills and 2 mi WU 

5 x 1K; range 3:45-3:51; worked on making it moderate effort using Garmin pace to avoid 5K pace; ran in DS Trainers to protect sore heel (along edges)

Lifted upper and back 

Hip Work

ART

Solo OC easy run; 80 with 15-25 mph South; went hazy overcast with approaching front but stayed hot.

limited ART as felt lazy from heat training

70 with 20-25 mph; full sun

Ran with Court at OC; following McMillon taper week: 9 x 1 min 10K pace with 1 min easy run between.

Hip work

ART

30 min of crosstraining per McmIllon = vacuuming!  ha

ART

a.m. Shakeout run with Court at OC; right at 159.0

66 with 15-22 mph S; muggy; allergy count that bothers me is up = feel a little "hay fever"

Run Form drills

Recovery run pace for me on chat

OKC HM tomorrow!  In PR shape but not going to get PR weather on an already tough course.  Plans are to get a top 3 in AG which have never accomplished at OKC.  I am still not counting out my bigger goal; gotta go for it.

Good luck to all running tomorrow and Run to Remember!

ART

Solo OC after long day at work (interviewing candidates); easy run; 58 w/NNW 15-23 mph; cold and dry air; cloudy

Still feeling some lower leg soreness from OKC HM

OFF; wore out from not enough sleep.

Solo at OC

Hot!  Upper 90's and 20-30 mph

Includes 3.5 miles of hill loop.

ART

Late solo run due to excessive heat; 97 degrees today.

Solo OC

90 with 20-30 mph S

Spin

Run drills / striders

5 x 1K = solid workout for a hot, windy, high pollen, dry air day; 10K-5K pace

Lifted lower

ART

Solo at OC; 89 with 15-25 mph S; very humid with approacing storm; overcast

3 easy

3 steady state; 6:40-6:50

3 easy

Solo OC run; humid and sunny; low 80's with 10-20 mph S

Easy pace; wore Structures for 1st time in a while due to calf cramp while sleeping (still having tingling/about-to-cramp calf problems)

10K in Guthrie

RnR163

Hot (82-90), humid/muggy, 20-40 mph, blowing dirt, high pollen = perfect 

Solo OC Mother's Day run; recovery pace

Solo OC

Run drills

10 x 12 sec hill repeats; OC Quad

Hip Work

ART

OC with Court; finally really nice overcast weather; ~10 mph N

Pollen High and feeling just so so = made me dread working hard today

3.5 wu

Rundrills and striders

5 x 1K in DS Racers; PW163

Progressive and finally got into it a little; didnt really want to oush at 1st

3:50 --> 3:28 (last three were sub-18 pace)

Hip work

ART

Slowly starting to get back to better mobility although shins still sore

Now need to find time to hit weights again...

Solo OC

69 w/ 5-10 NNW; rain moved in during tempo; PW 160

2 mi WU

Run form drills and striders

2 x 2.5 mi Tempo with 1/2 mi recovery

15:36 and 15:31

Tough day at work and wore out legs from mileage bump led to this being a difficult run; had to gut it out & keep looking at my pace to avoid slowing down. I need to taper for Boulder or will be tough to hit my goal.

Legs still very tight and calves seem to be "right there" for cramping; got hit watching TV last night and had to wear compression socks all day at work.

Hefner with Blake; 50 degrees; overcast; less 10 mph N

Easy run

With Court at OC; 77 and 10-15 mph S; muggy

recovery pace; included 2.5 mi of hill loop

Ankle sore; legs dead; going to try to get revived this week as taper for Bolder

Needs: more sleep; lift weights, hip work, ART

Between work and running little energy for above over last 3-4 weeks

Solo OC; 88-85 w/18-33 mph S; full sun; 40% humidity; 57 dewpoint; PW 161

DS Trainers

2 mi WU; run form drills; striders

6 x 1K repeats around OC pond; purposely tried to stay away from 5K pace until last one

3:48; 3:45; 3:44; 3:41; 3:41: 3:33

Wind almost stopped my progress when gusting; jacked heart rate

Please with this workout and makes me feel in much better shape than last few years since didn't really huff & puff on the repeats; felt smooth

Problem: calves could be felt "pulsating" on repeats like about to cramp (going to stay in Trainers for repeats; going to get back after items been neglecting)

Post run: lifted legs and arms

Hip work

ART

Lifted chest; back; stomach; shoulders

Solo recovery run at OC; 91 --> 88; 15-30 mph dry S; PW 1602

Stayed on chat as much as possible

Legs very wore out from yesterday and heat

Later solo OC; 90 with 15-25 mph S; PW159

Easy run on chat; still need to get legs feeling more energy

ART

Solo at OC; 90 with 12-20 mph S; full sun; PW158 AW159

Included run form drills; 16 x straights w/jog curves; 200m36 90%

Legs got a little life on faster stuff but bottom line is need to taper more over next 3 days

Tried Adios Boost today and shelved them after 400 meter due to irritation of achilles bursa; immediately going back to DS Trainers and no problem

Been eating out for lunch Wed and Thurs due to Finals week and teacher collaboration.

Solo OC; 80 with little wind; very humid and rain on the way; PW1608

All Easy-Rec Pace just to burn some calories from eating out 3-days in a row and 3 more days to go in Boulder

Legs could be a little more fresh feeling but also getting old running in the heat & wind and/or humidity.  I feel keeping runs to under 4 mi next couple of days and getting in race atmosphere will do the trick; fingers crossed.

ART

Shake-out run with Court at OC before flying to Boulder; 78 with 100% humidity = super muggy

Recovery pace

Broomfield CO; around ALOFT with Court

BolderBOULDER

OC with Court; Warm and Muggy

OC with Court; Warm and Muggy

Solo at OC; Hot and Muggy

Hefner with Blake (for 12) and Jason B.; Foggy, super humid, 65-70, none to slight breeze.

7:30 pace; last mile closer to 6:10 in Adios Boost (which switched to for last 3.5 miles; otherwise ran in DS Trainers).

Solo later evening recovery run at OC; legs dead from LR on Sat.  Muggy/hot.

Solo OC; 88 with 70 dewpoint (only South Florida had a higher dewpoint than Okla County!).  Heat index of 89; 9 mph SE; 1636 PW.  Full Sun.

Included 6 x 1/2 mi repeat around soccer field; Adios Boost; 5:50 --> 6:10 (started off running first few too fast in this heat/muggy weather.  Settled in around 15K pace.  Very tough workout for me as my legs are dead and the weather isn't good for speedwork.

a.m. 9 mi spin Lifted:

Legs; back; curls; stomach

9 mi spin

p.m. Solo OC; 90 and muggy and SE wind 10-15; PW1636

Included 3 mi of hill loop; 5:50-6:05 down side

Ran in DS Trainers; felt decent on hot humid day.

a.m. Spin bike OC solo recovery pace run

5 mi Solo at OC easy pace; warm, windy & muggy; National Day of Running and Courts BD!

PW 1636

p.m. 6 mi Rec pace with Court at OC; after dark; hot (89), muggy and windy

Hip Work

ART

Pre-run spin

Run 1: treadmill including 6 @ 6:00 pace with 1 more progressive each 1/4 faster; HOT and Humid

30 min break

Run 2: OC solo at recovery pace; 91 w/10-15 mph S; 69 DP; PW 1612

I know tradmill forces me to hit a pace couldn't run continous outside...that's why I did it!

17 at Hefner with Blake (for 12); 66-->72; NNW 5; 68 dewpoint

Nice easy run; avg 8:01 (last 5 faster); DS Trainers

1:00 At Hefner with Blake, Jason and Riley-on-bike; 71; overcast; 6 mph E

Mainly easy running with some faster = 8 x straights on track; last mile hard including 5:27 pace for last 1/2 due to Blake surging on us and JB pushing-pulling me along to end of run. DS Racers

Nice day of running!

OC; 71 --> 68; 15-18 mph W; 100% humidity turned to rAin on Cd; PW 1660

ART

Spin

Lifted lower

Solo OC easy run mainly chat; 78 and slight wind; PW 1646

OC; 5 recovery pace with Court; 79 and full sun; 10 mph S; DP 60

Lifted upper; PW 1646

p.m. 10 easy pace miles including 3.5 miles of hill loop; 91 and full sun; PW1606

ART

Hefner with Jason B; 83, 11-13 N; partly sunny; humid with DP 65; PW 1606

Very tired / dead legs; with JB as my only real motivation (otherwise wouldn't have done this) ran 2 N into wind at 6:20 avg; jogged 0.5 to water; ran 1.5 at 6:18 back; stopped to catch breath; 6:22 to finish out.

New DS Racers break -in for upcoming HM.

I understand that my body should have been on a recovery day and tough running weather; thus feel fine about todays workout.

ART

Spin bike only; forcing myself to back off a little and take a rest day.  Allergies the worst I remember for this time of the year (I can only assume due to all the June rain).  Feet, ankle and hips feeling much better since getting back to strength training and staying out of shoe experiments (= Lunar Zoom Fly and Adidas Adios).  Also the Roll8 that bought at BolderBoulder is an amazing item that helps immensely in recovery; almost as important to me now as the Star.  Hanging around the 161-163 weight range isn't always easy because not getting proper rest; don't know why...just can't sleep sometimes (but likely due to allergies and stresses of life including house renovations).

Funeral for Butch is tomorrow and while looking forward to the celebration of his life lived as a Christian, not looking forward to the event.

OC run with Blake; easy pace 80% on chat; 74 w/12-18 SSE; 67 DP

Hiking in Olympic National Park; around Forks WA

2nd Beach

Hiking in Olympic National Park: Hurrican Ridge near Port Angeles

Full body weights at Anytime Fitness (owned by Heidi and Jay...nice folks we met)

Sequim WA with Court; ran on Olympic Discovery Trail from Rail Bridge over Dungeness River at Audobon Center; went W to Robin Hill Farm County Park; recovery pace other than 6 at 1 min fartleks.  This week is taper for Rock n Roll Seattle.  Doing a lot of hiking so running miles are going to be down.

Hiking the streets of Seattle from Ferry docks to REI to Expo for RnR back to Ferry docks.

Shakeout run with Court in prep for RnR Seattle HM. Around Diamond Point pond and street in front of house (only place on road to run that was fairly flat out the door). Run drills and striders.

Rock n Roll Seattle with Court.  VIP package made this a nice day.  Long measured last mile and very hilly back half made it a slower than expected race.  But got perfect weather and didn't go in expecting a PR anyway.  Had spend way too much time on my feet this "taper" week and also been eating in a vacation mode.  Really should always do the race at first of a vacation.

4th in 45-49 age group.

Lifted full body at Anytime Fitness in Sequim WA

Spin bike for 20 min (while Court got a air jet massage)

Ran on Olympic Discovery Trail mainly along the coastal portion of the trail looking out at the ocean!  Wonderful setting and time flew by even though body was still very sore from HM.  The turn around was in Sequim and we had a DQ rootbeer float!!

XT: Hiking at the Dungeness Spit ~1.5 mi

OC with Court; 80 with 70 DP; SSE 8 mph; PR 1722

Recovery pace; also run drills

Legs still have some tightness; muggy weather makes this run feel as long as 9 miler in WA

11 am;  OC run w/Court; hot & muggy

w/Blake at Hefner; muggy hot; 70 w/71 DP; 15-25 mph S; 1688

Tired legs; not acclimated to heat due to trip

OC; hot, muggy, windy

11 am Spin Bike 3:15 pm W/JB at Hefner; sunny and muggy; 90 with HI 96; 15-25 S mph Easy pace but still re-acclimating to heat after running in WA.

ART - Roll8

Lifted upper

ART - Roll8

Hefner

ART - Roll8

OC 9:00 am; easy; 66 --> 74; DP 56; 7 mph ESE

Included 3.5 miles of hill loop; Legs kind of tired, but this is to be expected since bumping back up mileage.

pM: 5 at recovery pace

13 x 2

Full body lift

Hip work

ART

Roll8

a.m. Hefner with Blake; 70 w/SSW 14-23; 70 DP

Legs felt better with yesterday off; ran easy pace; ran with CEP and Asics DST

1:00 - 11 mi run at Hefner with JH, JB, BE; this run was Hotter than just Hot!

8:30 - 5 mi at OC with CL

a.m. Spin of 9

afternoon: full body weight routine

Hip work / ART / R8

p.m. Spin of 13.6

ART

Spin: 5 mi

am At OC with Court; ran in new Adidas Glide 6; 93 and hot; 96 HI; easy pace for 7.5 mi

ART

pm At Westmoore: 90 --> 85; DP 69; RH 73%. 1696 Sunny.

6.5 miles; Run Drills; 6 x 300 in 1:01 --> 59-58 sec; 4 x straights; ran with Speedy Gone-Hatfield

ART

Night-run: OC with Court; easy pace; 1719; 81; DP 67 = muggy

Unmotivated run; sides and back of right heel sore; left inside ankle ligament very sore; feeling old.

Problems: lack of disciplined eating; sugar soda & ice cream very tempting during summer; sleep schedule off and sometimes can't sleep soundly; too much focus on where I still wish to be versus how far I've come leaves me feeling stress at times...need to just have some goals and enjoy the journey & stay healthy (recovery right now not happening like it used too even a year ago).

I am not wired to be in prime shape every week or month...but I do still have the ability to hit some key events in prime shape (= Bolder Boulder) and thus need to keep the faith in what I might achieve. Just wanted to doc this so in future I can look back & remember that even summer training can be a struggle.

ART ; ROLL8

Spin

11:30 am. 83; 88 HI 71 DP; 6-15 SSE; sunny 169; UCAN; 7.5 miles

Felt like doing a confidence workoit and I didn't think it was overly hot due to storms...in a relative sense.

WU 2 mi; run drills; ran all "pace trials" on track at 5:45 mi pace (prepping for a run at sub-17 down the road); full recovery as this was all about pace and it ended up feeling way hotter than I thought & legs tired from late run last night; Adios Boost

Solo Run -- 200; 400; 800;1000 = few secs fast on all but 1K, where hit 3:35. Definitely feeling better about my fitness since way less than ideal for testing pace today and I didn't kill myself getting it done. Next time will try to stretch this out to 1.0 to 1.5 miles at pace.

6:30 pm. Recovery run at OC; 85 and muggy; sunny for 2/3 of run; 1654; Court ran 8 at her pace

Started in Glide 6 but didnt feel right; went back to Asics DS

Did some run walk as double after 1st session speed work harder than I thought it would be.

ART; ROLL8

Spin Full Body Weights 10 am solo run at OC; 87; 15-23 SSW; 44 H; 88 HI; 63 DP 1656 Recovery Pace; Zoom Structure

pm: Hip work; ART; ROLL8

Hefner with Blake; easy pace; UCAN; DST; nice day with lower humidity; 1562; 81

Sun Run with Blake at Hefner; 100 degrees on police station thermometer; lower humidity 1652 Strong S wind

Easy pace in Adios Boost

pre-run Spin

Run at OC (with Court who did hills); ran no Garmin but know the distance; easy pace; Structure 17; 1672; 80 HI 82; NE 11; DP 65; see lighting from two different directions.  Gnat attack tonight.

Hip Work/ ART/ROLL8

a.m.  OC Track with Court; 7.90 total; 1652; 65 --> 75; DP 51; 43%; HI 75; ENE 12-18

2 mi WU w/Drills

Pacing Speed Work:  200 (41); 200 (43); 400 (1:22); 800 (2:48); 1200 (4:14); DS Racer

Legs tired from running late yesterday and only sleeping 6 hours; Sun was bright and definitely got hot....but not typical OK summer weather hot where never would have tried this at 10 am; very pleased with this workout and gaining 5K confidence.

ART

lufted upper

p.m. Westmoore Track meet-up; 8.25 miles

Hefner with JB and JH; 70 degrees! 1672. adidas adios

Hips; ART; ROLL8

a.m. spin

Lifted lower

no running today!

Recovery Pace run with Court in Portland, Maine 10:30 am; Back Cove 3.5 mi loop and East Promenade Trail into Old Port ending at FlatBread Pizza. Most of loop was chat and soft; some of Promenade had side dirt path. Lot of people out as finally they got a break in rain and humidity here; 70; 60% and full sun. Still felt warm and a little muggy. Trail had water fountains which was nice. Lot of ocean views. This run was on the course of the Old Port Half Marathon.

Run Form drills

Acadia National Park run finishing right at dark with Court; Twice around Witch Hole Pond carriage road loop with Hull Cove add-on; 2nd loop included an out and back on the Eagle Lake carriage road for extra 2. Trails are fine gravel iver dirt and closed to vehicles = perfect for running. Main loop was hilly and weather was 67 and muggy; overcast and could only feel breeze on half of run. Amazing views of ocean, forest, mountains, lilypad ponds, and bogs. On loop only saw one biker and one other runner. Recovery pace for me.

ART

ROLL8

Acadia National Park; with Court at dusk to dark running Eagle Lake Carriage loop counter clockwise; some steady uphill sections; amazing views of lake at sunset; pratically only ones on loop where earlier in day crowded here. Surreal portion of run when hit a section that was firefly city! Barely got off trail before full darkness.

Off running but many miles on feet; Bar Island trail; Shore Path trail; hiking the shopping streets; walked to town and back.

Acadia National Park Carriage Trail with Court; Warm and muggy; biting flies stay with you! Don't stop or also add mosquitoes.

Just N of Upper Hadlock Pond is parking and entrance; went clockwise; Around the Mountain Carriage Loop; went up and around Parkman Mt gaining ~800-900 feet in elevation; tough run going up! Great views at top of Somes Sound and Eagle Lake.

Acadia Carriage Trails with Court; 70-80 degrees; 90%; 9:30 am

From near Lower Hadlock entrance: 1) Waterfall Bridge loop; hilly! Nice small waterfall. Last 1.5 downhill = avg 8:30

2) After stop by car for water refill did the Amphitheater Bridge loop; longest carriage bridge in Acadia; also hilly and getting warm and hungry!

Running with Court in Acadia National Park Maine.

Eagle Lake and Witch Hole with connection.  Parked in lot off maine HW.

Later in day hiked Otter Point and Bubbles trail to Bubble Rock.

Strength work: legs only

am:

Pre-run spin

Solo at OC; easy pace; 78; HI 78; DP 62; HU 57; 1698

pm:

Solo at OC; easy pace w/11 x straights on track (6:55) & one mile faster (6:22); 80 and slightly muggy; wind 2-3 mph; Adidas Adios; 1690; DP 63

Run form drills

Post-run weights: chest/triceps

am: OC with Court; 85; HI 85; DP 62; 44%; 1660 Run form drills Includes track work: 2x400 (1:22, 1:21); 3@800 (2:48, 2:46, last tried to run in a more comfortable manner = 2:50) (400 meter recovery for all); 1@1/2 mile on road (after a break due to heat & some nausea decided to throw in one more on asphalt around soccer field; 2:58 which is 2:55 for 800; about right due to not feeling it at this point and not a flat course).

pm:

OC with Court; 79 and muggy (rain on the way); recovery pace; DP 62; 1684

Pre-run spin

OC rain run with Court; easy pace; ran with Pillow just a bit to chat

Spin: 11.1 (~33 min) waiting for treadmill

Treadmill sweat run: 3 mi recov pace

Go OU

Slo down

1:05 spin

OC speedwork with Court; pond loop; 81 with sun going down; 60%. 60 DP; 1720; SSE 6-10.

Got out too late due to work; 2 mi wu with drills; decided to cut it off at 2 mi worth not wanting to risk anything as sun was setting and getting dark. 4 x 1/2 mi; ran solo; three hard and one thinking more about make it feel comfortable:

2:44; 2:46; 2:51; 2:43. Very pleased with effort and workout. All sub-18 and even hitting sub-17 pace again.

Not so pleased with weight as stress and poor sleep and poor eating = going wrong direction. High miles are great when not needing to worry about lb loss for me; but easier to lose at 50-60 mileage. As really want rest of month to be 5K PR focus, I am going to back off miles to hopefully: sleep better; lose lbs; have more pep in legs on speed days. Fingers crossed it all works out cause not getting any younger!

Pre-run: full body lift; ART on left

River Trails Run: 91 w/95 HI; DP 68; 50%; 1672; air very heavy/muggy despite low humidity; Asics DS Trainer

2 early with JB; then rest with JH, Eric, Kelsey, Peter K; included 5 x 12 sec with JH; previewed the friday night 5K course

At OC with Court; 89; 95 HI; 54%; DP 71; 1662

Loop WU; 4 mi of Hill Loop with 7 downs 5:45-5:55 pace (heart rate was jacked BT by this effort! ...dew point effect).  CD

Lifted weights: legs, curls, stomach, back

ART

Ran with JB and JH at Hef; 91; 17-20 mph N; 62 DP; 53% 1658

Included a 2 mile stretch of running: .6 at 6:30 pace; 1.0 in 6:43 pace (was going to go 7:00 but couldn't slow down to it); .4 at 6:21 pace = impromptu steady state-tempo pace

Some parts of today felt like a "tank run" as working to hit a better race weight; pleased with today's run and also impressed with the efforts of my running mates!

ART

OC run with Court; 87 --> 83; full sun; DP 59; 47%; 1640

Recovery pace with exception of 8 track laps hitting 16 straights at 3K-5K pace; mile averages for those two miles: 6:45 and 6:50 with slow jogs on ends.

Run form drills.

Predicted tank run but didn't happen by taking Generation UCan 45 min before out the door; late start and ate supper post-run.

ART

Ran at Hefner with JH who drug me through a mainly easy run that seemed tough = full sun and 91; heartburn for unknown reason; low on calories and carbs; on feet all day. 1638

We threw in a solid 3 mile stretch of ~ 7:20 which was a nice effort in heat/sun and into wind.

Thanks to JH who bailed me out with a post-run cold water as I was unprepared due to 1st day back teaching.

I feel like we both are tweaking training in good ways which will allow things to fall in place with upcoming races!

OC with Court; 86 --> 82; 7-15 mph SSE; DP 63 to 65; 43% to 59% increase; 1662

Wore out from long day and didn't hit trail until around 8 pm; with sun going down into dark ran some quality work on track after WU run and drills.  DS Racers

3 x 800 with 800 recovery; 2:58 (due to no striders in warmup and didn't check lap splits; shows my effort thought "hard" but wasn't moving as fast as thought); 2:48; 2:42

Picked this workout up from an old Masters training book and a 5K workout plan it has for my Brookhaven goal; this workout is for 3-weeks out and if going to race on Sat; I plan to either race or time trial.

ART

spin bike on a 99 degree afternoon

1700

Run with Blake at Hefner; 7:00; 77 --> 80; DP 70; humid; overcast; wind SSE 7-11 mph

WU drills and 2 mi easy pace w/striders; DS Racers

Time Trial: my plan was to run from SS water fountain 2 or 2.5 miles (E then N towards dam); Blake didn't know his fitness so chose to go out ahead of me to give me someone to catch; he planned to run 6:15 heading out; I wanted to go 95-98% of goal pace (5:52 to 6:02).  So I counted to 40 sec and took off; he was already way out and I never got close (reason being he hit 5:52 first mile and avg 6:00 for 2.5 miles); great run and confidence booster for him!  On to me.....

I was feeling tired from long week but also anxious before TT; shouldn't have weighed as was 4 lb heavier than day before due to more carbs in diet (so immediately didn't feel confident about that) (Note: no pepsi, cookie, or ice cream night before running goal race).  Also I have never ran sub 5:50 for a 5K and thus am trying to gain confidence in doing so.  

I didn't want to run a solo TT but ended up doing that on a day that was too high of a DP for trying to hold the pace I planned....at least my mind told me.  I kept seeing 5:38 for first 400-500 meters and finally slowed down some and went 1/2 mi splits of: 2:54, 2:55, 2:58.  Slightly past this I was suffering from dew point and breathing effort of running hard and my mind was telling me I couldn't hold this any more...so I stopped.  Gulping air for about 30 seconds I decided to give it at least another go and ran 0.46 mi in 5:48 pace.  Overall 2 miles in 11:42.

Finished out running some recovery pace before getting back down to easy pace when we picked up Byron for 4 miles.

Overall:

1) I didn't really taper off quality work like I would for an actual race this week and also starting back to work had me mentally drained as well as more time on feet during day.

2) Allergies have been bad for me this week.

3) Wasn't at weight wanted to be pre-TT

4) Hate racing solo much less a TT

5) The DP was too high (didn't check it before run) and I should have went out closer to the 6:02 and maybe I wouldn't have stopped.  Maybe. 

Overall though I am still learning to run this pace and it wasn't really my day other than overcast and a slight tailwind.  If I can keep getting towards a better race weight and taper properly to peak for Brookhaven, along with a nice weather day...I still believe my legs are trained to get it done.  Just need my mind to follow....

Post-run:

Lifted legs; arms; 1654

Hefner 1:00 pm run with JB, Blake, CW; 97; 66 DP; full sun; little wind; no camelbaks; 1640

Ran easy except for a couple of  miles with Blake who basically got zapped by heat and 1.5 miles with JB who picked it up at end (for me 6:55 and 6:30 pace).  DS Trainers.  

Too hot to run...so we ran anyway.  With JH at Hefner; car gauge 103 degrees; DP 62; full sun and some warm wind .  1640.  Easy pace 8:05 avg; two days in a row of this is rough; JH says it will make me tough; but I have had enough!  Tomorrow plan to  run 400 repeats with sun setting.

lifted upper

Warm and muggy after dark OC run with Court; drills; striders; recovery pace; coach H has it where lights don't come on at track any more so had to cut faster work short when sun set; 3 x400 at 5K effort

With JH at Hefner 4pm; HOT enough birds were hiding under cars! 1628; 8:05 avg

Lifted lower

ART

With JH at Hefner at 4 pm

97 with 100 HI; 12-15 SSE; full sun with occasional cloud; HOT; 1608; 8:05 avg with many sub-8

Included 6 x 50 sec (5:55 pace to 5:27 pace); only motivated to do these in this heat since running with Don't Breathe Hard JH who handled these with ease!

Went into tank over last three miles as low carb day and heat.  Overall great run as the big race draws closer.

Lifted upper

ART; 1628

Moore War with Jason and others

2 mi WU with drills and striders; Adidas Adios

77; 62 DP; 12 SSW; 1638

ART

OC with Court; easy pace as ran on my own; stopped at dark; 94 --> 91; 60 DP; 12 mph S

Never felt comfortable on this easy run; hot and breathing labored; legs tired and tired of being hot and muggy every run

Will be my peak week and thus least miles as head into Brookhaven

Lifted legs only; found out there is some residual soreness from yesterdays race 

ART

Parent night = no running; all spin bike

Lifted upper and back.

With JH at Hefner; 97 degrees with S wind.  Hot.  8:08 overall.  1663

1 x 0.4 mi repeat and 5 x .25 mi repeats; most around 6:20 pace.

Lifted legs and biceps.

ART

With JH at Hefner; 97 and HI of 100;  DP 62; S wind.  Avg 7:47 pace just cruising.  

Feeling more energy as decided too hot in summer for me to also pull weight (via low carb and not tanking water), battle back-to-school adjustments of being on feet more (and less sleep) and early season rag weed allergies all of which has left me feeling depleted way too much.  Been sleeping in compression socks last few nights due to calf cramping.  Getting around 7 hr sleep a night but wishing for 8.

Lifted upper.

ART

With jH at Hefner at 4pm as usual.

Got lucky and front moved in so temps dropped to 92! With overcast sky, made it seem much cooler even though only in a relative sense. We cruised S into wind and did run drill and striders at mile 2. Then we worked on reinforcing leg speed with 5 x 200; 400. 5:38-6:00 pace for most. Last one went with JH as he practiced first 400 meters of race and was right at what he hopes to hit. JH is looking good for this Saturday! DS Racers

I am picking up motivation and enthusiasm for Brookhaven. My leg speed is still there and hopeful for a cooler race day. Every runner based on research can run better in cooler weather 45-55 degrees (all else equal). For each individual based on age, experience, body type, training... some will race relatively closer to there best then others in warmer/hotter conditions. I know I am more of an "other", especially in rag weed season; thus I know the more agressive I try to run right now the riskier that I might go into oxygen debt. Thus my debate over race pace. I have'nt broken 18:15 in forever. I have prepared leg speed for sub-18. I will just have to make a race day decision and be happy with trying to get the goal.

JB, JH, and myself have all worked hard in prepping for this race. From my vantage point, no areas of concern for either of them and I am expecting good times and PRs. For myself, I expect at least an age group PR and to have a fun time racing with my friends!

Lifted legs/biceps/back

ART

OC after work shakout; HOT

Brookhaven 5K + WU and CD miles; 74; 68-70 DP; 100-82% humidity; full sun; slight S wind.  1642

Tough but decent run through 3K when things came "untied"...my shoe that is!

Held it together enough to go 19:00 and 3rd in AG.

1:30 pm run at Hefner with JB and JH; 66 DP; 98; HI 100 and strong S wind (17 avg)

Ran last 2.5 hard (6:04, 6:47 trying to slow back down, 6:28 for last 1/2); Adios Boost

HOT day but tolerable due to great company.  JH is getting good at Farteks...said it had to do with Texas Roadhouse.  Sounds like a fairy dust story to me!

3 pm run at Hefner with JB and JH; 99 and HI of 101; 66 DP and 20 mph S; HOT full sun; 1618; legs sore today from Sat and Sun; hot spot on hamstring; got stung by a bee as got in truck to go home!!

Easy cruising today with 7:57 avg pace; threw  in a 1/2 mile at 6:25 as Fartek JH pushed the pace; that reminded me of the days when JB2 used to get Butler rolling in the heat; unfortunately news broke today that he is now one-handed down in TX since he has gone to running in the dark; needs to come back to OK and see the light!

Lifted legs/arms

ART and Roll8

4 pm run at Hefner with JH; 91-->89; 69 DP; 16 SSE w/24 gusts; HI 97; 1606; full sun

Nice aerobic run which was over seemingly quick; 8:04 pace; fatigued but not beaten down so slightly cooler temp helped even with high dew point; Adios

Lifted upper

ART

4 pm at Hef with JH; planned recovery run (distance and pace) with some quality: 8 @ 12-14 second sprint-pace hill repeats (aka Coach Brad Hudson) on over-Hefner-Parkway-Bridge.  

HOT; 96; 98 HI; 66 DP; 18-24 mph South

I was doing fine until last all out effort hill sprint which seemed to zap me by jacking heart rate a little too much (along with realizing later I forgot to apply sunscreen and we were in full sun) (also weight has been going down and miles up this week so just mentally ready for a break); finished out run with very easy pace.  JH showed me a speed burst like that of a true trackster; he should be proud of his kick ability and makes me wonder what he would do on the track (100 meter).

Getting sick of the heat and now dealing with high winds, planning on finishing out week with fartlek Thursday and progression run Saturday morning; thus skipping a Tempo tomorrow on another forecast hot/windy day.  8 weeks til TR and a team has been formed.....pumped about that!

ART

Another hot and sunny 4 pm run with JH; ironically cool air and rain came just after we finished!!

Recovery pace of 8:29

Progression Run from NH Plaza with BLA and ERI and JH.  We picked up the progress with 5 miles to go.  I ran three with JH and then last two on my own (other than chasing down Blake who was trying to gap me!) (ERI was on an 8 mi run).  Rain, rain, rain, wind, and low 70's.  Soaking wet entire run and got hot on last few miles.  No Sym or P and up from 3:50 am.  

Progression: 6:59 --> 6:52 --> 6:52 -->5:58 --> 6:08 with uphill finish back to Plaza

Confidence run and glad for performance of all (JH PR on miles and 8K!); Starbucks post run.

Recovery pace; with Court at OC for her long run in evening til dark.

Hills w/JB and JH from OK Runner in new team singlets; Hafer and Ed Memorial hills + Target trail and Rankin; DP 68 and 88 degrees; HI 92; 1654; SSW 13

Tough workout due to not running hills this steep in over 2 years!  Glad to become re-introduced.  Rolling downhill at sub-5:30.  Overall pace of run 7:46.

Lifted: legs, arms, back, core

Louie's at 4pm: Blake, JH, JB, A and K; Jaz at SS

Legs tired from getting back to higher miles and hitting big hills yesterday and leg weights after.  Also another hot day = not feeling it and new it would be a "suck it up" effort which in the end very pleased with.  Had very shallow breathing during repeats but allergy count is also up (eyes feel like sand in them).  Ran in DS Racers.  Amazing effort by everyone running their own repeats helped me get it done.

95; 66 DP; 1618; S 14-22 mph; occasional cloud

2.5 mi WU; drills and striders; 6 x 1/2 mi repeats tree to gap

Into sun and partial wind: 3:03 (w/JH); 3:01 (self); 3:08 (w/Blake)

Back to water: 2:52 (self); 3:00 (self); 2:52 (with Blake gapping me on hill and passing him after)

CD with JH, Jaz, K and A

Lifted Bench, shoulders, shrugs, triceps, core

ART

4pm with JH; 70's and rain; 10-15 mph N; 1640; recovery pace and nice to not be baking.

ART

Included 5 mi tempo; 1st mi = 6:13; 5th mi = 5:58

Impressed with all at the run!

ART

With JH at OC Trails; 56 and mist; overcast; wearing a jacket!

Recovery pace.

With JH and Blake; LandRunners course from Schiegels.

ART

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

Nice 1pm run with JH; also JB and Connor. Hefner. Got in a good "burn off yesterdays high carbs" which included ~1.5 miles of easy hills. Run was over in seemingly no time as we are in a groove with training. Very easy pace was perfect in setting up our last of the big mileage weeks; then on to some racing weeks!

88-->78 temp fall; stronger N winds; humid; 1628; DS Trainer

Lifted lower

ART

4 pm run with JH; 81 w/6 mph S; 49 DP; sunny but clothes stayed dry!  

In-the-groove easy run including 10 x 16-17 sec Hill Sprints at 5:00-5:30 pace; recovery all the way over hill.  These have gotten significantly easier for us.  8:03 overall pace for today.  There was an odd mile where we ran with JW who thought all school kids should aim for "D's" since it was still passing and appeared to believe that Krypton is a real place!!  I would like to think he was joking around...but don't.  

Plans this week based on tomorrow's forecast is Tempo Tuesday!

Lifted upper.

ART

Blake, Eric, JB, JH, and me!  4pm Tuesday Tempo.  1604; 48DP; 83; SE 6-20 mph

....I hit 6 miles at 6:15 avg....then took my turn at getting dropped by hitting the wall on 4 miles back to car....

Hit my goal avg and had a nice day with friends who were all putting in similar effort; as Jake would say...just have to stay hunger!

ART

4 pm with JH; low 80s and low DP; sunny; 16004; Super easy day when done before realizing hit daily goal; could have ran this twice today.  Small aches from Tuesday Tempo (bottom/arch of right foot; calf spasms; woke up with pain in off-center back) are all fading away so hopefully just adapatation.  Decided to skip full-on speedwork tomorrow and race Saturday instead.

Lifted lower

ART

4pm run with JH; 84 with 12 mph E; 51 DP; 1598; full sun and little warmer than last few days; high allergens.

Easy pace overall; Drills; 6 x 200 (400 rec) mainly 5:17-5:30 pace; indulgent last rep at 4:35 mile pace!  Right fascia/arch still slightly sore and calves twinged here and there.  Signed up as is JH to race a 5K; hoping the weather is nice cause he should get a nice PR and hopefully I can get an age-group PR.

ART

4pm run with JH; 1584; 84 and full sun; warm and South Windy. Just a get it done day that seemed to take forever. Other stuff on my mind like D and PHX where-to-stay. Felt much better once done and hit OK Runner with JH. BTW...if biking bus cooling and the shades are down, don't be fooling and get out of town.

7 pm race with Court and JH; DP 51; 79 w/10-12 SE wind; sun going down.

3:35, 3:39; 3:48, 3:49, 3:35 (~ 9-10 seconds that goes somewhere; typical Garmin stuff where doesn't get course correct on a turnaround or around curves; or just how they measure a course slightly long)

Led through 1st K and had a college kid gap me about 1.5 in; I didn't really care as I had my own agenda in this race and he ending up staying exactly the same distance ahead throughout.  I could have pushed it in middle but never looked at watch and didn't know how "pushing" would work out since this was an experimental race after not tapering and running 10 on Friday.  Also with out-back had to go over 6 gradual-type speed bumps and was slightly nervous since still healing from Hefner sidewalk fall.  (Wilp almost did fall on cooldown when tripped on one)

At finish breathing was very reasonable and felt I could have stayed on the pace just prior to kicking last 1/3 of K.  After I did have an upper resp burning which might tie-in with cutting hay in the surrounding fields.  Didn't really "feel" this race so very happy with outcome.   Elated at outcome for JH and his sub-20!  Many thanks to his family for the Earls post race food!!

1:30 pm run with JB & JH; 83 with mid 50's DP; S wind 0 to 10 mph; 1584

Nice easy run with about 1/2 mile of 6:20 pace to stay ahead of bikers!

ART

4pm with JH and Blake; partly sunny and hot; 86; 1582

Easy to recovery pace except 10 x 17 sec hill sprints 3K pace; recovery over hill

Legs felt good today; DS Trainers

Lifted lower

ART

4:15 pm run with JH and Blake; 88 w/SSE 10-20; 1664; DP 56; Partly cloudy; High allergens; Adidas Adios orange

Weary mind from work; tired legs from training; running with great friends = let's run fast!  Amazing the power of having people that pick me up and keep me going when I didn't feel like it...and solid runners that keep me doing the right things in training.  

Went with speed today but less distance due to heat/wind, 5K last week and 10K this week.  6 x 600 (from tree and back) with 400-500 meter recovery.  Out and back pace alternated between 5K and 10K effort.  Hit mine at mile paces of: 5:10, 5:55; 5:41; 6:05; 5:36; 5:39.  Solid effort all things considered.  I did have a tough time breathing today and getting heart rate down (especially after 1st repeat where just pushed and didn't look at watch).

Crazy Kenyan Double  = Kenyans are known to double up with about a 3-4 hour rest; well I took only 45 min (thus crazy).  Court needed someone to help her get out the door and started so went to OC and ran 3 with her; recovery pace; DS Trainers; 82 degrees. 

Lifted upper

ART

4 pm run w/JH at Hefner; 93 w/13-22 mph; 61 DP; 1540; sunny

Easy progression run; tough going out into wind; hot day and cumulative fatigue legs but the way JH was running strong kept me going; we have both come along way in fitness this summer because we were cruising along talking and going faster then we knew.  Did feel like today was finishing up a marathon, but also felt strong and it was all managable.  Did find it hard to breathe deep and wonder about the air quality as there were fires in the area and pollen count high.  Hopefully that will all settle out as we taper back a couple of days to prep for the Tulsa Zoo Run!  

Lifted lower

ART  

Fun run with JH and Blake; & The Wilp!

83 --> 72 as front moved from NW; 12-36 mph; part clouds; 1576; New Adios 2 which seem like a different shoe vs 1 and all for the better!

Easy?  Felt like a pinball with crazy wind; Blasted by blowing sand; haunted dam as ran into swarm of wasps (or ran away from at PR pace...JH!); 6 x ~200 all sub-5 pace with a Wilp led and I chased him down 4:10 pace repeat!!  That guy is like the kid in school you can talk into doing anything...and will then talk to you about 4:13 traffic!  He is growing on me and kind of fun to have around.

Nice taper day.

ART

Saturday 9am 10K race in Tulsa OK.  Left OKC about 6:15.  Got there and realized this race continues to grow in popularity especially on nice weather day.  Early morning 40's turned to low-mid 50's during race with full sun.  Not wind and low DP.  Did get hot and wish race was a 7:30 gun time.  But still...this is a weather day in Oklahoma where you hope to be in shape and on the right course...we were!  JB blew it out an took the overall in a new PR.  JH who isn't having a typical rookie year hit a PR of sub-40 while running a controlled race (looking ahead to TR pacing).  Blake likely set a PR for least training effort and still having a TR qualifying time. 

I didn't want anything to do with last years race where 4 Masters passed me in the last 1.5K.  I raced last year trying to see how close I could stay to a super fast 55 year old; went through 5K with a reasonable time and then fell apart as it was a warm/humid day and the first 5K took it out of me.  This year I am in better shape and better weather.  I went out 1st mile with a pack of 6-8 runners and the pace was right so never looked at my watch other than 5K which was 18:34.  Thus still fell off on back half but the last K of this course isn't ideal with a slight hill in the full sun and winding (jig-jogging) around in the zoo.  Felt strong the entire time and passed several runners.   Today was my all-time PR for at the 10K and at age 47! I also went through 8K at 29:47 which is unofficially another all-time PR.  Never know what you can do unless you try.

P.S. We barely made it back to the start for the gun after taking the small-loop for a warmup and it was longer than thought!  JB and I were there with about 2 min to go; but JH and Blake less than 20 seconds!  Cutting it close.  I looked back and averaged 6:30 pace over 3K hurrying to make it back.  I thus ran a 13K!  This is how memories are made!!

Ended day by eating at Panera and driving the new Tulsa Run 15K course.  Luckily "Butler Black"
kept JH awake as he gratefully drove us on this trip.

1:30 pm at Hefner; 84; 44 DP; no wind; sunny turned to cloudy; ankle, bottom right foot, left bend upper leg all hurting = beat up I am!

JH and Blake

ART

4pm at Hefner with JB and JH; get er done run for me as feeling beat up. 10 x hill sprints at 5K pace. Hot and sunny day with high allergens. The Wilp appeared and ran with us for awhile. Good friends got me through this one with a good attitude.

Leg Drills

Lifted lower

Hip work for first time in ages

ART ....need more/better sleep

4pm Hefner with JH and Blake; 93; ENE 0-4 mph; DP 55; 1584; sunny and hot

Feeling less "beat up" but still kind of dead legs; left foot still feeling it and after several miles felt some on left hip flexor after faster stuff.  Did get 7.5 hrs sleep last night.

Leg Drills

1K of running down some ol "try guy"; 6 x fartlek varying from 300 m to 600 m; 6:00 to 5:20 pace.

Lifted upper

Hip Drills

ART

4pm at Hefner with JH; 91 --> 87; 66 DP; SSE 8-19 mph; 1584; DS Trainers (new day 2); partly cloudy (got noticeably cooler on back half of run)

Easy run; tough at first into wind and sunny...but as we got to talking the running just went by fairly quick.  Feeling better each day, but not yet at pre-10K energy.  Amazing how our consistency has us running at a different level and IF cooler weather will stick around who knows what will be next!  Excited for the future as we all are training diligently with big goals in mind.

ART

4 pm at Hefner; JH and Blake; easy run; 88; DP 66; SSE 6-16; 1588

Nice casual day of running with friends who keep me going when unmotivated.  Feel about 85% recovered from 10K; but with addition of another hot day, just not feeling that much energy for leg speed running; ran in Adios 2 today and ankle began hurting about half way through run; otherwise not much for aches or pain.  

Leg drills

ART

Wore out; OFF 100%

Miles 5-10 = start off Tulsa Run pace and finish up based on how I felt; mile times = 6:10, 6:10; 6:08; 5:54; 5:45    

Then on mile 18 ran it at level where could still breathe easy and hit 7:10 pace even though wore out.  Very satisfied with this day...until after home and sitting for awhile my inner left ankle got really sore.  Also binge ate rest of day.

ART x 2

1:30 Hefner w/JH; 72; 12-27 mph SSE; 53 DP; 1630; Asics DS Trainer

Left inner ankle (same old) was really sore last night and this morning; also felt some of right hip flexor after running miles into wind.  Was fairly warm in less wind areas but other times felt cool.  Many people out walking and biking.  JH is thankfully doing things right as evidenced by his making this run look easy after a PR mileage week; this is nice for me because it made this run seem over seemingly fast.

P-T conferences for me Mon and Tues so a slight challenge.  But two weeks until Tulsa Run so most of the hard-core training is in the bank.  Just need to avoid another week like last where just relaxed too much eating simple/sugar carbs like an addict and letting myselft be in a seemingly continual fatigue state.

ART

7pm run solo at OC Trails; P-T conference night pt. 1; NW 9mph; DP 48; 56 degrees; Asics DS Trainer 18

Barely got in a little sunlight then rest of run in dark; tried to activate my running motivation by doing short hill sprints after 1st mile; 5 x 10K pace; then alternated 5 x 3K-5K pace and 5 x mile pace on flat (so 15 sprints all together 12-15 sec each).  Legs felt good tonight and took advantage of running on chat when I could (rained 1.5 inches in last 24 hours so parts flooded out).  Still never like running in the dark (just not my thing) so glad to get this run in; thanks to JB and JH for knowing they got out in the cold gloomy weather for solos also today...helped me be motivated to get it done.

ART  (too late for weights)

P-T night part 2; running after dark and it was a bad outing.

Planned on doing some repeats to match my friends who ran earlier in the day.  Just didn't work out.  Several problems but number 1 was just feeling wore out and very difficult to be jazzed about night running.  But also my left calf had a spot sore to the touch; I guess not getting a proper warm-up before doing hill sprints last night.  And last been eating pitiful with less sleep and parents brining up high carb/sugar foods for us.

I ran one K repeat at 10K pace and next was more like 25K pace...called it quits and went home at 8:30 pm.

4 pm Hefner run with JH; back-on-track run. 

Felt sluggish and heavy from poor eating last several days.  Running in the full sun was actually welcome although warm.  There was a traffic backup on parkway due to a cement truck that tipped over; we ran down to see the damage.  Calf is still sore and ankle is still tender.  Just having a tough time getting back to pre-10K healthiness but maybe where I am at is to be expected for an old guy.  : )         78 degrees with little to no wind.  Few bees/wasps on dam.  Still can tell its fall from lower DP but also full sun makes it hot at times.  Kept all the running easy.

Run 1: w/Court at OC 12:00; recovery/easy effort run while helping pace 2 x 2mi repeats; run form drills; 85 degrees with 18-30 mph SSW.  HOT and high allergens (sore throat; eyes; nose).  Calf still sore.  Did finally get some sleep (9 hours).

First run in Boston Boost = highly recommend if like a lower profile, more cushion, fast feeling shoe!  Did have to go with the 1/2 size up as the 10.5 felt cramped in toe box.  These shoes will be the perfect alternate training shoe to the Adios Boost 2.  I could see this being my marathon shoe.

Run 2: 4:30 pm at Hefner with JB, JH, Byron, Scott Smith and GF, Jazz, and later  Blake.  Wind died down at 5-8 SSW; DP 46; 86 degrees and full sun; warm and sweaty afternoon.

Everyone had their own agenda today.  JH and I did easy running with 7 x Fartlek (1:00-1:20) on the way back.  My mile paces were: 5:50, 5:34, 5:47, 5:35, 5:10, 4:21 (w/JB), 5:11.   Had a little fun blowing by a teen on his skateboard.  Think he was surprised to say the least.  My left arch area still hurting some and wore CEP sleeves due to left calf soreness.

I ran these in Boston Boost which are now certified as "amazing" in my rating.  Cushion is just right for easy running but can handle the fast paces and not feel clunky; only 1-day down in trying them out but predicting good things.  Overall nice day of running with many good friends and feeling in a better mood.  Now if the weather would cool off some...

4pm Hefner run with JH; 75; 10-19 NNE; 42 DP and 33%.  Full sun.  Very nice run day with exception of high pollen count (sneezing, sore throat, itchy eyes).  JH and I were on the same page today of legs being somewhat tired but mentally feeling great!  So we chose to just stay on pace for 80 mile week and let next week only be the taper.  Just an easy pace run.  Speaking of easy...don't know what was up with the two people in the tarp-hammock put up between two trees on Portland Stars and Stripes entry road...but it might have been a "Just Married" scenario!!  Also saw the first family of red walking their dog...they actually reciprocated our being cordial.  

Overall about to finish our 7th week of 70-80 miles and it just keeps getting more effortless.  Most amazed at how well JH is doing in rookie year of competive training.  I don't see a single sign of him about to cross into a danger zone, but do see signs of him about to cross over into numerous PRs that it took me forever to chase down!  We don't have a large group like some in Atlanta or California...but we have a solid group of runners here in OKC that know how to work hard and keep improving as we get older.  Blessed to know JB, JH, Blake, Eric, Court, DB and others who keep me going/motivated!!

I went into yesterday being slightly beat-up but wanted to help Court with her tempo pace plus also run with my own group; thus a two-run day and 17 miles.  I wore the Boston Boost on both runs (just got them in day before).  Today I felt the best in a few weeks as far as injury status.  I am a scientist and know this is just a single sample and no replication of days....but so far so good that these shoes could help my higher mileage training in a significant way of helping me have less aches/pains.  Fingers crossed!

P.S.  My last 7 days equal 90 miles; that is super rare for me!

Tomorrow Tulsa Run fast-start simulation.

Lifted upper

8:15 am at OC; Court, JH, Blake and me.  56 degree "gun time" as we simulated next weeks Tulsa Run 15K 9am start; we did the warm-up routine for this race including 1.5 mile easy run, drills, striders.  Today has similar weather to what is being forecast in 1-week; hoping it is cooler and less windy.  10-15 mph NNE; 46-48 DP and partly cloudy.  Ran in my new Boston Boost; they don't feel fast in a 5K-10K way...but moved me fast enough on this run simulating a 15K and also greatly protected my legs as zero aches/soreness post-run (fingers crossed that is also true later).  So with a hilly profile these will be my race day shoes.

TR simulation was 1 mile of mostly flat (mile 1 at TR is actually slightly downhill leading into 2 rolling miles of significant hills).  Then we moved into adjacent neighborhood where I have a 1/2 mile hill loop and did 2 miles on that; then ran ~.5 back to cars on flat trying to get back on goal TR pace after running hills by effort.

I had 21:19 for 3.47.  Mile 1 was 6:02 and I was limiting my pace to avoid going out to fast.  Hill miles saw a 30-40 swing going up and down: Mile 2 = 6:15; Mile 3 = 6:12.  I heard myself start wheezing which haven't heard in awhile; hills do that to my asthma and also high pollen day.  Back on the flat I just tried to run managable effort and was back on 6:02.  Overall average was 6:09 for this over half of distance hilly run.  Very pleased about effort and time.  My legs were feeling cumaltive fatigue going up the hills due to high mileage.  I also feel heavier, but actually haven't weighed this week.

Finished out with easy run and chat.  Then got a reward for finishing!  M&M's like the old TR days.  Ended group day by going to Starbucks.

P.S.  Last 8 days put me over 100 miles

1:30 pm at Hefner with jH & Blake; 1640; 76 and sunny; 10-15 S wind; Boston Boost. Easy pace run that could have been 2x mileage but taper wek for Tulsa Run. Feel some fatigue from simulation run hut not like post-race; glad I avoided the 5K I thought about yesterday.

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4pm run with JH for 8 miles and 2 solo; 83; 60 DP; 5-7 mph ENE; partly cloudy = basically another warm/muggy day!  Enough already...

Easy pace until last 2 which included 8 x striders (avg under 7 for these 2 miles).  Ran in Adios 2.  Overall something just feels "off" and it is how I "feel".  Just tired of non-cool weather and in many ways would rather just be training versus thinking about running TR this weekend (and forecast is warm and muggy).  I believe I will run well but just not jazzed about running it.  Maybe I will start feeling it later in week. For now, just not even worried about tapering off that much and want to not gain weight.

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ART

4pm run at Bluff Creek; JB, JH, Blake; 83; partly cloudy; S 5 mph; 57 DP.  Boost Adios 2

Easy run; Drills; Striders; 6 x 1/2 mile mainly on TR pace; ran a few on effort too fast and sped up half-way on last for fastest repeat = 2:59, 3:05, 3:07, 2:58, 3:03, 2:42; Half-mile recovery.

Felt comfortable on all repeats and pleased with how things went on another warm, high-allergy day.  (Breathing was off during warm-up due to these factors)  New place to run brought new sights....some guy parked backwards next to Blake; my team mates were all getting hippy...leave the race-walking to CH!; teens skateboarders making out in the shadows; and last but not least....Very Very good to see **Censored** back out running again; been a coon's age since we have seen him!  : )

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ART

4pm at Hefner w/JH; recovery to easy pace run; overcast today and 79 so felt reasonably better weather; DP 59; S 7 mph. High allergens; rag weed.  I must say while sometimes feeling tired and sneeze/nose/eyes problems typical of high-allergy season, I have had the least amount of overall problems I can ever remember.  One possible explanation is pushing the highest mileage ever through this season.

Slight left ankle pain from yesterday's faster work in Adios 1; today wore Boston Boost.

Felt fine on the mental side versus fatigued; but legs and mind not really there when it comes to thinking about racing TR.  I believe I am in shape and will do fine...but just seems like a long tempo run in tulsa coming up.  I am definitely looking forward to having fun and being around our OKC area group heading to Tulsa.  I know it is a tougher course and will be warm, but I don't see any reason for all of us to not accomplish our goals. 

Hip work

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4pm run at Hefner w/JH and Blake; 79; S 6 mph; DP 60; 1614; Full sun until solar eclipse.

Felt tired today and somewhat light-headed; overall pace was easy and had 6 x striders to end the run.  Saw Brett Gotcher running as he preps for Tulsa Run.  Just a "meh" day for me other than getting to run with friends.  Did realize driving home that I failed to take a snack or .  Record highs predicted this weekend.  Should be fun!

ART

OFF

Tulsa Run 15K with Court, JB, JH & family, Eric & family, Blake & family, Geoffrey and many other friends.   1630

1:30 pm Hefner run with JH & JB; also Scott Smith & Geoffrey for a little.

87 and full sun which is near record high!  46 DP; S wind 20-35 mph; dust storm; 1613

Left inner anke sore (nothing new...dealing with for over 5 years now).  Otherwise nothing too bad after a tough 15K race yesterday.  Running into the wind and gusts did make it where righ hip flexor was a little sore; went away once wind to back.  Ran in Boston Boost.  Overall easy pace and never pushed.  Happy my fitness level allows me to get out and hit a run like today in the heat after a hard effort yesterday.  Of course always nice to be meeting up with friends for the positive reinforcement!

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pre-noon 5 miler at OC trails; solo; 60; NE 12 mph; DP 43; full sun.  Nice morning for easy pace, no sweat run.

4 pm Hefner run with JH; 68 and overcast; DP 39; 1606; NE 4mph.  Nice easy run in Adidas Adios 2 (finally found out that 100% re-tying loose made these shoes fit 100% better!).  Barely needed any water today.  Great running and great chat as we reminisced about the days when we ran 2:21 marathons while attending ivy league universities....

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Hip work

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