Edmond Runner

Combo workout

7:07 OA

NHP

Legs needed day off

OC including 10 x hill sprints

Lifted legs and curls

ART

Hefner w/BE, IC, & Jason x 2

8 WC

XT of 1:08:30 on spin bike; lifted all but L&A; ART

4pm w/JH; cold until got hot from faster pace (6 x 1 min on 1 min off; mainly around 5:35 pace); OA 7:47; We almost caught a skunk, almost got into it with a driver of a jeep, almost joined a rave of geese at SS.  JH got some extra as he 2-upped-me.  haha  Look forward to seeing him race in the future because he continues to show higher levels of fitness.

ART

4pm w/JH at Hefner; frozen nose cold; Boston Boost; OA 7:44;  today wasn't as bad as could have been due to getting full sun.  Nice easy run and good company.  

4 pm w/JG and Jason x 2; 35 w/ 26 WC; DP 7; S13-20 mph; 31%; Boston Boost Orange; gel around mi 8.5 w/water at police station and 4-star general gum.  Generation UCAN pre-run 1-hr (2 scoops).  Post-run Vega Sport Accelerator.

Easy run out (OA 7:57) for 10 miles; goal FF of 2-4 miles 6:10-6:15; started a little too late for an old guy with sunglasses....got vertigo and felt off balance just past mile two due to darkness and going through a crossing so decided since all was going well, to shut it down at 2.5 miles w/6:10 avg pace.  Ran mile up to meet speedy feet JB as he FF with 4 miles.  JG headed back earlier and JH 2-upped us going further out.  Nice day and great company.

Lifted legs, curls, back

Hip Drills and Wobble Board (new)

ART

pre-run spin

OC w/Court; Boston Boost; mist and fog recovery pace run.

4pm w/JH and Ian (Byron jumped in and ran with Ian last 2 of our faster); Boston Boost.

~ 1 mile warmup and run drills; headed S off dam for supposedly 4 at MP and then 2 at HMP.  Avg 6:33 for this 6 miles.  ~1 mi cool down.  Decent run but didn't feel easy; went out faster than planned by 10-15 sec per mile.

OC beginning at dark run; recovery pace; Boston Boost

Lifted weights: lower (5 sets) and core

ART

Dusk to dark run at OC w/Court; for most part we each ran our own pace; ~7:35; Boston Boost; talked to David Wray who is back to running; saw JPillow cooking a tempo.  Very nice evening to run; since temp tonight is the forecast temp for HOU Sunday, I wore my shorts and singlet and it was good to be back in less clothing.

Weights: upper & core

Hip Work

ART

At dusk 5K recovery pace run w/5 striders; w/Court; Boston Boost

Lifted back/arms

ART

Houston HM

1:27:05; 13 in AG but only beaten by 2 people older than me (1M & 1F = Coleen Deruck).  Not too bad for having some major setbacks over last 1.5 months.

Elated with Court's sub 1:42:56 which got her 5th in AG and JB's new PR of 1:13:12 good for 12th overall!  Those two rose to the level of the amazing weather/course & competition to earn solid performances.

(more will hopefully be written when feel like it)

Dusk-dark solo run at OC; felt surprisingly good; Boston Boost. AP 7:59

Lifted upper

Hip work

ART

4pm at Hefner w/JH; 56 w/DP 36; 44%; wind NNE 12-20 mph.  Boston Boost

Went out to do WU and CD with JH as he was going for quality 3 x 2 miles.  I ended up doing most of same workout, just not looking at watch and trying to not "push".  Ended up running better than I anticipated (also some were not full mile as I stopped when JH ran back to me as he was getting done faster): 1.81 @ 7:03 & 6:52 mi pace; 1.89 @ 6:49 & 6:49; last repeat going S from SS and then E and then N into wind: 1.88 @ 6:54 and 7:07.  Overall very pleased.  Extremely impressed with how easy JH was making his 2 milers look coming off his 100 mile week and a 12-hr work day!

Lifted lower

Hip work

ART

Two times the fun runs: 1) 4pm w/JH for 6 miles Hefner 2) Stopping at OC on way home to run some w/Court; Boston Boost

Hip Drills

ART

4pm Hefner with Jason x 2, Jim, Byron; Boston Boost Orange; overcast; 1682

1.28 WU with run drills

10 mi Tempo around lake counter near MP: 6:51, 6:44, 6:48, 6:44, 6:45, 6:39, 6:44, 6:48, 6:50, (~20 sec break), 7:00 

Felt decent until miles 8-10 when my last Sunday HM legs caught up with me.   I will take it.  

Lifted legs only

4pm Hefner solo

ART

7am at Devon Boathouse w/JB, JH, IC, Bruce L., Connor, Jim, Andrew (Courtney and hoard of Landrunners); Boston Boost Orange; 37 degrees at beginning of run w/71% humidity. End of run below.

1st mile 9:21 trapped behind others; overall average of 7:31 w/last mile at 6:59; didn't start feeling that good until started taking gels, testing my new strategy for PHX.  Very satfisfied with this run since dead legs yesterday and calf cramps last night and recovery from HOU still continues.  

Solo afternoon run at OC; sunny and windy (30 mph while running) with a chill to the air; New pair of Asics DS Trainer (1).  Legs tired at first but got to rolling from recovery pace to easy pace.  Did 10 x 12 sec hill sprints to the flag pole.  Medium pollen count of Juniper/Cedar.  EB1

Lifted pre-run (all but legs/curls)

ART

LR from NH Plaza with Court, Jason x 2, EricD, Landrunners.  Boston Boost Orange.  43 w/90% RH, 39 DP at beginning; below weather stats is post run.  Today forecast in 70's with possible record high.  Tulsa Pollen site states Juniper season is winding down and almost over; they are ceasing monitoring as of last week.  So should have decent breathing from allergies until ragweed season picks up March.

Run today: took 1 caff gel after 4 mile WU with Court, Jason x2.  Then during rest took 4 gels of which one was caffeine.  Only caff for day.  Poptarts and granola pre-run.  I started feeling the stupid overtraining aches/muscle soreness about mile 14 including the tightness in traps.  But overall got it done and feeling more confident about at least BQ at PHX.  Avg 8:01 pace for entire run which included 5 miles at ~9 min pace or slower.  Finished up helping Court finish her 20.  ~55 miles on week.

Everyone accomplished what they needed to do today; JH is like a new person compared to when I first ran with him this time last year.  He kindly ran with me today and seemingly could have ran another 10 or taken off at race pace.  His running is solid and PR-city on the way.  JB...where did he go??  Like a roadrunner he was off to run MP pace for a more aggressive marathon training LR...he should since he is looking at elite Master goal time.  Feel good about him getting it too.

Off to visit both sets of parents and enjoy some BBQ!

Pre-run spin

2 mi WU

10 mi MP to HMP progression (including 1 mi uphill at mile 5...PHX prep)

1 mi CD

ART

Downtown OKC run w/JH.  Got up at 4:15 for meet-up at 6:30 am at Schlegel's bikes.  Still dark enough that decided to run 4 around area first then take off on the LandRunner 16 miler.  Cold and windy day.  28-33; 10-16 mph N; 47%; WC 21.

I was just tagging along with JH based on his Marathon plan and hoping to hang on.  Finally got a nice surprise by hitting decent pace on a hilly course; OA 7:07.  Dropped last mile at 7:00 including having to run up Walnut Bridge hill.  Took 5 gels during run which works well for me after finding Huma gel.  Hit a few water stops.  Felt some hip tightness after one of the stops with about 5 to go...but didn't get any worse.  Switched to headphone mode when got tired of running into wind.  Didn't look at pace until done.  JH made it look so easy I don't think I realized we were moving at that fast of a pace.  Son...he is fit and deserves a Yee Yee x 3!  Glad he is such an encouraging friend and helped me get in a great last LR.

ART

34 min pre-run spin

Run drills

Treadmill: 6 x 1 mi w/400 recovery; 6:34-6:40; last progressive down to 6:28

ART

4pm at Hefner w/Jason x 2; Eric, Danny, Ashley, Byron; at start = 51 degrees; sunny; DP 20; 26% RH; SE 13-25 mph; Boston Boost Orange P2; Gen UCan double; EB; Vega Post

WU of little over mile w/Run Drills and striders

Went out with JH and never looked at pace until done.  My shins were giving me the Blee Blee for first 2-3 miles possibly from shoes brand new out of box; also likely from running into wind right off; and finally recent tempos have been on treadmill versus harder surface.

Things went well and I gained confidence today.  OA average of 6:55 and last mile into wind was 6:54.  Carried a small bottle of water which greatly helped my breathing...but since w/o bottle carrier, I kept finding my shoulders inching up from holding onto bottle.  JH gapped me out early as he is running strong; but I finally settled in once shins loosened up, and with about 3.5 to go caught Eric who was easy running after his tempo; he ran with me to finish.

Great running day with great friends; gonna be a great PHX! 

ART

5:45 am: Lifted full minus legs

7am at NHP; JH, Eric, Ian; Boston Boost P2; EB Caff; gel half way; Vega Recov; 37 degrees w/97% humidity; 10-20 mph N; DP 37; overcast (snow forecast for Sun-Mon).  

For the record: haven't weighed in a month, but very confident 170-175 range based on clothing fit.  This was basically a trade-off as recommendations for getting out of overtraining including quit worrying about calories and eat more carbs (where I typically am into carb cycling via Chris Powell's book).  I will get back to my own ideal race weight...but only after the marathon.  But I also don't plan on putting on the final taper week extra 2-3 lbs due to carb loading & associated water retention...I have already easily done that (x 4) over this last month.  haha

Kinda cold and hands stayed that way since forgot to grab gloves; otherwise nice enough weather for the singlet and shorts. Into wind got old as usual especially with sub-30 WC.  But running today with friends made it all easier and timed flew by.

Hit OA of 7:27 even with 1st mile ~8:15.  Dropped fastest-for-me last mile in 3 months of ~6:10 including up the NHP hill.  I once again was pulled along by JH and just avoided looking at my pace.  With the current forecast for next Saturday in PHX and seeing everyone running well....I truly am looking forward to this marathon!  

Yes-sir-yee-yee.

ART

OFF

Flew home from PHX Marathon

OFF

Legs very sore and lacking stability.

OFF

Legs felt much better but decided to take 1 more day off.

Spin = 1:20  

Run on treadmill very easy pace; Boston Boost

Off for snow day even though didn't snow until ~ 5pm

Spin = 12 mile in 37 min

Spin =  7.4 in 23

Run = treadmill for 5.5 miles including 10 1-min fartleks progressive from 6:55 to 6:00 pace (1 min recovery); 43:30; off from snow day; adios boost 2 blue

Hip Drills

ART

OFF

ART

Brick Workout

Pre-run spin = 11.3 in 34:30

OC w/Court ~ noon; 62 w/8-15 mph S; full sun; DP 28; 24% RH; post run 173.6 lbs  ugh

Ran 4 at recovery pace with Court; rest averaged 7:30; included 15 x 12-15 sec striders.

ART

Lifted lower; minus shrugs (first time for legs in a month!)

Solo at OC; Adios Boost 2; 64 degrees; 9 mph SE; 34% RH; high allergens; could smell sweet pollen!  Harder to breathe today.

Run drills and 6 x striders

2 mi WU; 16 x straights on OC track (5:10 to 5:49 mi pace); jogged curves

CD

Hip Drills

ART

All day rain....

Spin for total of 1:34:50 (3 sessions)

Lifted upper + shrugs

Sunny out but Horrible allergy day.  Double allegra barely made a dent.  Hay fever deluxe.  DS Racers

Pre-run spin: 25:15 for 8.1 miles

2 mi WU with run drills and 6 striders

6 x 1/2 mile with equal time recovery.  3 sets of 2 each of the following mile pace: 6:00, 5:56, 5:52

Barely got this done as almost didn't even try feeling so lousy.  Nose would run as soon as I stopped running!  how ironic

ART

62:30 ride on this nice sunny day...that is also my worst yet for suffering from allergies and taking medicine to combat them.  Hay fever symptoms.  Had to eat when got home and sleep.  Then starting biking around 7:30 pm.  Allegra.

Pollen Type: Cedar/Juniper, Elm and Maple.

Lifted lower

Hip drills

Wobble Board

ART

ART

7am w/JasonH & EricD; Landrunners OKC HM course; Boston Boost OR P2

Managed to finally get in a run outside; still breathing bad including hearing wheezing.  Very high pollen count.  Also running at 1756 which is not good.  But still had a decent run averaging 7:21 pace mainly due to being out with friends that are in great shape.  Hips and lower legs were also feeling achy likely from treadmill versus concrete training and still recovering from PHX.

Pollen Type: Juniper/Cedar; Bradford Pear; Elm, Alder and Maple.

Pre-run spin of 29 min

Solo OC after church run; 70 degrees and high pollen (smelled like perfume factory on South side of campus due to Bradford Pear trees).  Recovery pace since little sore from Sat morning LR.  Breathing still shallow but Flonase seems to be helping; Allegra also.

ART

Solo OC late afternoon til dusk; track work in brand new Asics DS Racers Red; Cool Down in Boston Boost Or.  Red Flag wind alert day.  High pollen day.  Great day to do some speed/strength work!  Running heavy and breathing poorly; but been there many times before and know I it will all come back around.  Remembered while txting w/JH that have dental work tomorrow so impromptu decided to do this faster pace workout even though felt needed another day of easy running.

2 mile W/U on track.  Run drills and 6 striders.  Ran in 2nd lane of OC track because 1st is literally caving in; still have five 1-inch wide gaps in my lane = they need a new track.  Wind was bad heading W straight and strongly pushing back heading S curve.  

Speed: 4 x 400 (range = 5:50 to 6:02 pace)

Strength: 1 x 400; 4 x 800 ( range = 6:18 to 6:24)

Recovery mainly equal time.

ART 

Roll8

Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Ash (Fraxinus)

10:30 am: pre-run spin; 3.5 mi solo including 2.5 of OC hill loop; Boston Boost OR; 55 degrees and partly sun; humid

4 pm: 10.5 mi w/Jason x 2; Eric; Alex; Jim.  60 degrees; 8-14 mph NE; DP 43; overcast; 53% humidity; Very High pollen count; 1728; only had a Jamba as skipped lunch due to 3:15 hrs spent at dentist...so barely made it back to truck!

Ran from Louie's to Bluff; ran at first with Alex showing him WU drill and hitting 8 x 12 sec striders make those miles avg around 8:35.  He showed nice leg turnover and is working hard.  Then ran with JH some and then Jason x 2 back.  Everyone else was hitting mile repeats and on a warm and also muggy day they were moving good & getting it done. 

ART

Hip Drills 

Roll8

Pre-run spin for 11 min.

noon solo beat-the-rain run; OC; ran in just delivered Adidas Boston Energy 2 ESM...amazing shoes!  Felt broken in 1st mile.  Started with 8:40 and ended with 7:40 and OA of 7:58 mainly on chat trail; 6 x 12 sec striders in last couple miles.  Feeling better as we get further into post-marathon.  Have to just keep after it and look forward.

ART

Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Oak (Quercus)

Pre-run spin of 41 min

Alan Culpepper from "Run Like a Champion" (2015) in the chapter concerning "Psychology for Success" = "...training is hard enough without making it harder by adding emotional stress.  When you have a workout that can be accomplished in a variety of settings, choose with your mental disposition in mind."  Even though I love running outside and with others, this is why treadmill tempos during high pollen season work best for me.  #confidence

1 pm treadmill run; Asics DS Racer; very high pollen and rain moving into area.

1.5 WU w/run drills and 4 x strider

7 mile tempo in 43:35 (6:13 avg); pushed it faster pace every mile beginning with 3 (first two 6:25 pace; last mile 5:55 pace).  Today was a break through workout that haven't felt since last year pre-overtraining.  I couldn't hit this performance outside and barely did inside as I got light-headed and was losing focus near end; but I am refinding my ability to push the pace.

ART

pre-run spin of 13 min

8:30 am solo OC; easy pace; legs feeling tired from adding miles this week and yesterday's tempo; wet-feet run due to rain last night; ESM shoes felt a little clunky today...from being more fatigued?  Medium-high pollen count today and felt lightheaded at times.  Actually a little chilly...

6:30 am at 5th and Broadway w/JB, EricD, Jimbo, JBaird, Ashley, Andrew, Kelsey, Reagan, Ian, MattA.  Boston Boost 2; singlet/shorts; 1752

Some walking and short jog followed by WU drills.

We all ran kinda together (sub groups at times) until Jim split off at mile 1 and K & R at mile 5.  Rest of us hit up Whole Foods for pit stop.  Then JB took M & I on a donut run heading north.  Rest of us went back and got on the course to finish up the OKC HM route.  Started pushing pace once we got off Classen.  A & A were both trying to finish 1st.  1st mile 9:01 pace; last mile 6:39 pace; OA of 7:33 mile pace.

Most week miles in awhile.  Surprised was able to run decent today since dead legs yesterday.  But getting to run with such solid runners made this one fly-by and the pace didn't even seem that bad finishing up.  Now need to stay consistent on some mileage over next month and see if can get back closer to race weight.  Might just pull off a decent OKC HM.  Fingers crossed.

ART

After Church run w/Court at OC; hot (70's) and high allergens which caused me to cut it short when started coughing.  Recovery pace.

ART

Pre-run spin of 18:22

Treadmill run on day w/temps near 80 & high pollen.

2 mi WU w/Run Drills and striders

6 x 1/2 mile repeats with 2:30-3:00 recovery.  2:54, 2:54, 2:51, 2:51, 2:49, 2:49

Took mucho effort to finish these out; very hot/humid; allergy messed-up eyes.  But told myself I wanted to push it.  Lucky I didn't go off the side or back as not used to these paces.  #LinkinPark #CharliXCX

Something to think about...why Tues and Thurs for quality work?  

I can't do what Meb will be detailing in his new book or what Hanson elites do or others with the right work schedule: base training on a rotating 9-day plan to allow 2 full days of recovery between each quality effort.  I have always ran quality on Tues & Thurs but in reality, if doing LR on Sat morning, then have 2.5 days recovery on Mon; then 2 days for Thurs; then only 1 day before LR...but can always run that slower or take off Friday before.  I think the Tues-Thurs came about from runners making Sunday their LR day, especially when racing on Sat.

ART

4pm run in the sun/wind at Hefner/Bluff; Jason x 2; Eric, Alex, Ian, Nate Chamer, Ashley; due to lack of acclimation felt very hot; add on very high pollen and wind tough day for running.  Nevertheless, saw all of my running mates getting after it and putting in strong efforts.  Proud of them all!  1739

Ran workout portion w/Alex helping him with speedwork; 7 x strider and 1 x Fartlek

My right forefoot was achy today which based on past similar experience is from too fast of speedwork on the treadmill when not yet "up to speed" in my training.  Hopefully pain will go away...

ART

1st tornadoes of season; hit Moore.  Edmond had rain and wind.

Wore out and after watching storm-chasing just decided to bike.  

1:03:34

4pm at Hefner; ED, Ashley, Andrew; Asics DS Racer; 59; DP 29; full sun; NNW 12-18 mph

Ran WU with all and CD with Eric.  Solo 7 mile tempo.  Kinda warm and 1st tempo of this training block off-treadmill.  Difficult in many ways (legs/hips ached from harder surface; pollen count very high; got hot; no water; tired; above rw) but put in a solid effort and pleased with results for where I am at right now in fitness.

Lifted alll but curls/back/shoulders

ART

6am at Hefner w/JH & ED; 48 to 46 degrees (got colder); 68 to 76% RH; 39 DP; SSW 10-15 mph; WC 42; Boston Boost 2; wore long socks and got kind of hot when running with wind to back.  

Nice morning for a LR and chatting with great friends.  Run was over seemingly fast.  Most of first half of run was above 8-pace due to being dark; OA 

Lifted post run: full body

ART

20 mile spin pre-run

3 pm at OC w/Court; hot and windy; DS Trainer; Pollen High 10.9 (tough breathing day)

3 mi recovery pace run and then 3 miles of hill loop

Spin for 33:15

Treadmill run for 2.5 including four striders and drills

Lifted upper

Spin for 29:45

ART

Jumped in a small-time 30K race and won; solid effort for me w/o taper; OA 7:05.  Ran an AG Oklahoma Record Book qualifying time; course was certified but race was not sanctioned, so won't get in the listing.  I did manage to beat my younger self's 30K time from 2009.  

It was really a solo effort but an old AG rival was there and I knew if I slowed too much he might beat me.  He cranked it up the last 5K versus me, but too little too late and I held on.  Kind of fun just doing a race impromptu and seeing what I could do at a heavier racing weight.  Accomplished a few goals and rate today an "A".

ART x 2

am = 20 miles in 56:45

pm = 21.4 in 61:30

lifted = legs, triceps, chest, core

ART

Spin for 42:30

Lifted: chest; biceps; stomach, shrugs; back

Treadmill: included 8 x 1 minute hills (3 incline) 

ART

Solo at Bluff

5 x K-repeats; ~3:48; recovery of .38 mi; consider this a solid effort in 86 degree weather w/high DP & very high pollen.  Still getting nowhere on 1732 but just have to let it come to me.  This is only week 2 of my training plan so have plenty of time to bring it all together.  

ART

62:22 spin

ART

Hefner at 4pm; 76 degrees; very high pollen

Included 6-mile tempo at 6:39 avg pace

ART

pre-run spin of 25:30

OC run w/Court; included 2 miles of hill loop; recovery pace

ART

pre-run spin: 16:40

7 treadmill recovery pace (Star Trek Enterprise); DS Trainer older; little blister inside right heel (rained over 1 inch today) 

ART

4pm at Bluff w/Eric, Jaz, Nate; 2.5 mi wu w/drills; overcast, mist day at this point.

Main quality work was 6 x 1/2 mile; 6:05-6:10 pace for all but last (5:51); best I could do on this day; allergies/asthma big problem and wheezing on all repeats.  Today was a W for effort, so pleased with it.  Once Eric was ready to open-it-up (post-Redbud)...fun to watch up ahead as him and Nate were rolling at sub-5 pace.  Nice of Jaz's dad to come out and support Jaz as he ran.  

Lot of talent out today and hopefully everyone will stay healthy and reach their potential this year.  I am fit...but out of shape & crutched by allergies.  But the only failure is quitting and not going to do that.  Thanks to Eric for being so supportive as I finished up each repeat.  Solid friend!

Post run: 21:30 spin as Court and I discussed our days.

Lifted: legs, back, curls

ART

OC late afternoon w/Court; 1.75 wu w/drills; 6 mile Court-tempo (avg 7:57).  Little bit warm, humid, windy = so very solid effort by Court.  

ART

Top 3 Species:     Oak (Quercus)     Willow (Salix)     Sycamore, Plane-tree (Platanus)

Hefner at 4pm; Jason x 2; Eric; Alex; Andrew; Ian & Marilyn & son on his 1st "run"; Ashley, Jaz, Nate

Trying to get back to a 50 mile week.  Legs a little dead, hot, high allergy count all had me shutting down what I hoped to do and just go with something more logical for where I was at today.  5 mile steady state run at 7:11 avg.  I want to rate today an L...but going with a W because need to consider all the factors.

For upcoming races JB looks golden for Boston; JH is PR-primetime for OKC; Eric is going to have an amazing HM debut at OKC.  Looking forward to seeing them all have success after working hard.

OKC racing is out for me; can't rush where I want to be and just need to let it come to me.  Getting there.  Will be running with Court trying to help her get a PB on the OKC HM course.

ART

Pollen count 11.10 = very high (could smell trees pollinating)

9am OC; first 4 recovery pace w/Court; 7 at easy pace and FF 2 miles avg 6:41

ART

OC solo afternoon; easy pace (OA 7:55); included 2.5 miles of hill loop.  Crazy-super windy.  Pollen count 9.9 (high) which noticeably hindered my breathing today

Lifted Lower

Hip drills

Wobble Board step 1

ART

OC late afternoon; very high pollen (10.70); sunny with chill in air; Started in Boston Boost and finished in older pair of Adios Boost 2.

1 mi WU with Court; drills; paced Court on 2.5 HM Tempo (RH plan for race week); changed shoes and went to track.  Legs were little tired but didn't want to pass up an evening like this just for fresher legs.  Plus the Boston Marathon today got me fired up; especially JB who rocked it out hitting a 2:35.

6 x 800 repeats with 400 recovery.  First one just went easy then tried to be more diligent; highest point in County track gave me some wind to fight each time heading W, but held pace.  3:04, 2:58, 2:56, 2:55, 2:56, 2:49

Still breathing poor due to allergens; but also finding some determination & speed.  Best repeat workout in some time.  Tonight was definitely a W for me.

Lifted upper

ART

OC, Dog Park, Edmond HS hills, OK Runner...and back.  76 degrees and full sun; people mowing everywhere; strong S wind and 8.8 on pollen.  Boston Boost.  Easy pace.

Big time hills made "easy" relative.  Glad to get back on them.  My Draper.  Also good time talking to Tim at OK Runner.  

ART

late afternoon OC w/Court; legs tired; allergies evident; overcast and nice temps for running; included 6 x .23 mile at SS pace (Court's 5K effort = 7:10-7:20 mi pace)

Lifted lower

Hip work

Wobble Board

ART

4pm Hefner; solo; overcast and humid (glasses fogging up when wind to back); 64; DP 61; ESE 9 mph w/gusts 15; RH 89%.  Pollen: med-high 8.8.  Seeing setup for OKC Marathon that will be this weekend!

Finally starting to see signs of life as things are coming back around.  Little surprised at my outcome today because legs are tired.  But just felt motivated for whatever reason and got it done.

WU: 2.33 miles with run drills and 6 x striders

6 mile tempo: tried to not take out too fast and be able to finish strong; goal accomplished: 6:44, 6:41, 6:33, 6:33, 6:34, 6:13 (OA 6:33 pace).  Rating: W

Got to have brief but nice chats with JH and Byron. 

Lifted legs

Hip Drills

Wobble Board

ART

Lifted upper

6pm solo unwind-run at OC; hot; pollen very high 10.9; OKC HM tomorrow; nice day hitting Expo and relaxing; talked with Chisolm on the trail & JH, ED, Tim, Connor, Andrew, Ashley, Kelsey, David Manguno, Chuck & Mary, Julie, Gus at Expo.  Good to catch up!  

Run drills and 6xstriders

Hip Drills

ART

OKC HM; 1st in AG; take it; W

more later...

2-3 inches of rain day; treadmill

64, sun came out in full right when did repeats!  (had been 56 when left work) N wind gusting to 16; major allergies from all the standing water (actually lower on OKC pollen) and humid; strange temperature adjusting as ran 1/2 in long sleeves and gloves; then felt overheated during repeats with sun; then got cold on cool down.

Good crew out today at OC; me, myself, and I.  JH and I had a nice coversation which helped me to just get after it.  Also reading today where two younger guys were arguing about how to recover from their marathon; 2-weeks off or go run 10 easy pace.  I thought...YOLO!...and decided to hit up some speedwork.  ha  Someone must be rubbing off on me.  

I took a risk, but also tried to be conservative after racing HM Sunday.  Went with 1/2 mile repeats (risk) at 10K pace & full distance recovery (conservative).  It worked out perfect.  Went WU, run drills, striders, switched shoes, soccer loop (had to run through some rain puddles and the heading N side was kinda windy), CD.  Target was hoped for BB10K effort based on hoped for near future  (if get to race weight) Oklahoma 10K pace of 6:10.  Decided to only let loose a little on last half of last repeat.  

Ran 5 between 6:12-6:06; last 5:55 pace.  W!

The bad news is Court is now injured...not running...ugh.

Lifted lower

Hip drills

Wobble Board

ART

4pm at Hefner w/JH, ED, DP; legs tired today but got pulled along by good company.  Pollen count high today 9.0 and could tell it; a shallow breathing day.

ART

Lifted upper

Solo out-the-door; full sun; 74; high pollen; humid.

Been awhile since didn't drive to run and kind of nice; went back to THE hill repeats that got Court a sub 1:10 at TR, helped KK to get top 5 in AG, and later payed off with a big HM for me.  That was few years ago, but need to pay attention to what worked in the past and quit leaving it behind.  

Two weeks of "Draper" hills and hoping 3rd week is easier like it is for speedwork after three.  Found out A. Guthrie lives right on the hill;  people out working in lawns liked my shoes, but thought I was crazy for tackling it again and again.  Maybe I am.  Threw in 8 x striders in last couple miles around OC.  Love training with others.  But sometimes get mucho satisfaction out of hitting a challenging workout alone.

The sun was getting to me and thought I saw JB2 at the Dog Park...but alas it was just some guy pushing a stroller. ; )

Hip Drills

Wobble Board

ART

Lifted all but legs and shrugs.

Free timed 5K on River; w/Andrew, Connor, Ryan Y, Kelsey, Kirby; 67 degrees; full sun; 60% RH; 51 DP; 8-15 mph S (but on river felt wind both ways...wind tunnel); pollen med-high 8.6

1 mi WU w/drills (got there too late for any more)

Wheeler Park Course: fast out and slow back; windy; 20:10 for 5 OA and 1st in AG; some CD there before awards; then ran some easy miles at OC

Effort = W; Time on Clock = L; Overall Fitness = N (allergies bothering me)

During the race I was running the most miles in weeks; I was feeling flat from this, extreme hill workout Thurs, and running a HM six days ago.  I felt like someone was forcing me to run this 5K; but also wanted to just do something different and challenge myself on a day when I knew my time wouldn't be that great.  It ended up being a fun day because friends also showed up.  A few of them weren't happy with their results either since A wanted to go into the 17's; Too funny when an older lady told him he had "nice legs"!  haha

In the bigger picture the time spent with friends and others in the running community made me glad I got out and did this.  And my time will only help motivate me to get back to a better place.  Also pleased to run a race when I knew my time wouldn't be that great since I get too caught up in that sometimes.

OC weather

Solo: Tour of Edmond; 77 w/S to 20mph; humid; time-on-feet run; longest since Marathon.

ART

Solo OC; later afternoon; run drills; easy miles w/4 x 400 Stamina Quarters (McMillan).  Kind of tired today and allergies hitting me: trees, grass, mold,weeds; 8.6.

Hip Drills

ART

Solo OC rain-run; Nice easy pace.  

ART

Neverending strong storm & tornado night; fired up when got off work; thus road 31 miles while watching weather on tv.

Lifted lower

ART

OC w/Court; 67; overcast; windy; flooded out portions of trail

Started excel file

Shakeout in Westminister

BB10K

Diamond Point; 64 degrees

Port Angeles; first 2.5 miles of course preview; 61 degrees

Discovery HM + WU; humid and warm day on very hilly course; also still overtrained; got up to 73 that day; 61 during race; almost ran off course when had steep downhill under bridge around mile 2.5

Edmond; Took off after HM last Sunday; did hike

8:08 OA

Edmond

8:41 OA

8:50 pace; struggling

8:44 pace but giving myself a W

8:16; W

8:08; W

7:58

8:37

8:03

8:21

8:50

8:29

8:14

7:44

Doubled; 4.41 and 6.0 in pm

8:16

9:26

8:27

8:39

8:08

7:34 on 12

8:25

8:44

7:54

7:50

7:56

9:42

Crescent City, CA; 9:32

Bandon, OR

Bandon, OR

Bandon, OR

Bandon, OR

Bandon, OR

Bandon, OR

OC

Double

Feeling pain in back and right rear

Going on 3-weeks hurting from lower right back & hip.  Ran slow with Court around OC.  Then spin bike.  Finally not using antihistamine for first time since mid-August.  But also as heavy as I have been in some time.  Pollen index 6. 

Solo at OC.  8 spin pre-run.

w/Blake at SS; ran 6 x 600 as he did 800s.  Ran really well in my first serious speed session since back pain layoff.

Thursday Tempo with Blake; perfect running day; ran 5 at 6:41 plus 2 WU and near 2 CD.  

w/Blake at Hefner after work; tired legs run as continue to build back miles; OA 8:05 with a SS stop to look through scopes as Stephen road his bike with us.

W/Blake Hefner. 7:55 pace.

OC rain run with Court; 2.5 miles of hill loop.  OA 8:35  Pollen 2.1

61:00

Lifted legs and biceps; core drills; ART

Home sick today...been feeling run down.

Hefner w/Blake; ran 1/2 mi repeats from Fire Station to Police Station; still very overweight and hard to breath from it.  Did decent for first longer workout in months.  Coming back into 25-30 mph wind slowed time 6-10 second.  Forgot to do striders after run drills.

3:00, 3:06, 2:59, 3:06, 2:55, 3:04 (fire house)

Lifted back & upper.

ART

Pre-run spin

Ran OC with Court; OA 9:20; low 60's and windy

Core drills; ART

Ragweed Medium; 4.00 index

4pm at Hefner w/Blake; low 60's and NE 10 mph; ragweed slightly higher and nose running; ran 2.5 tempo south and then after short water break 1.5 north; cut it early to talk with JB and JH since haven't see in awhile.  Blake ran 5:54 for 2.5 in a time trail.   Weeds high pollen.

Boston Boost

Core drills; ART

Spin bike for 15.

2.5 avg of 6:31

1.5 avg of 6:31 into wind (ran last .5 in 3:08)

5pm at OC with Court; 70 and muggy; OA 9:38; legs tired and sore; shoulders/neck muscles sore.

w/BE at NHP at 8:30am; 38 and N 20-40 mph; legs felt the fatigue of getting back into miles.

1 mi WU with Court; rest solo; included 4 laps hill loop; pushed pace; had to periodically stop to catch breath; shallow breathing today in cold, dry air.  Ran in brand new Adios Boost 2.  Solid run.  Getting better.

Solo OC; 12 x 12 sec; running better and feeling slimmer, but not weighing.  Off week from work.  T60; DP26; SSE8-12; PI3.0; GL; W/rwM; TL; ML

OC w/Court; OA 9:10

T65; DP58; S17-25; PI3.3; WL, ML

Going to race TT Edmond 5K tomorrow; legs are fatigued from coming back and breathing still off from being heavier.  But headed in right direction and will use it for quality run.

T64; DP60; H94; S11-22; Misting

Ran 19:32 chip; gun 19:35

Weighed 176.6 post race

Spin Bike

Spin Bike

Treadmill; 1.5 WU; 2.5 HMP (6.25); 1 MP (6:55); 2.5 HMP (6:25); 2 MP (6:55)

Ice Storm; trees down everywhere; ran in yellow Boston Boost

Lifted upper post-run

W/Blake at Hefner; 11 am; post-ice storm

ART

Spin

Solo OC; legs fairly tired; not really motivated due to power out during night and lack of sleep.  Fairly cold with feels like 27.  

Core Drills

ART

Hefner w/Blake; sore legs, fatigued legs, breathing poor cold dry air; just got it in on the 10 x 400's and couldn't really push pace.  Joys of coming back to higher miles!

Core Drills

ART

Bike Solo OC in the dark run; 50 and cold Lifted lower Core drills ART Legs sore from yesterday

Hefner w/Blake; legs tired run; wore calf sleeves due to soreness; ran easy; drills; 2 x 2 marathon pace runs; 0.73 in between plus port stop.

59; 5 mph S; PI 3.5; DP29; sunny; Boston Boost

Lifted upper

ART

Holiday Hustle 10K shakeout with Court; OC; Asics DS Trainer

53; DP37; SE7-10; PI3.6; LT, LM; Sunny

OC Holiday Hustle w/Court and Blake; ran 1.55 and drills pre; 2 post.  Running very heavy at 179 lbs!!  Hard to breathe and legs feel heavy; mainly due to weight and also bump in miles and no taper.  But also wind was strong today and that didn't help.  Know I put in the effort and ran strong for 1st in AG and 40:22....but not where I want to be.

41; DP34; SSE12-21; PI4.1 sunny 

Adios 2

Hefner 1:45 pm w/BE; legs fatigued but real problem was stomach.  Fought through and had decent run.  OA 7:47 and last mile 6:38

ART

55; DP36; WNW9-15; PI4.6

Spin

OC w/Court; night run; 

54; DP34; no wind; PI 4.3; LT LM

Lifted upper; core drills; ART

Dead tired today and legs noticeably sore

Hefner w/BE and JH for couple miles; included 8 x 1/4 miles from SS hill.  Ran decent including two really fast when tried to stay with Blake; still running heavy but getting fit.  Check Strava

Core Drills

ART

61; DP34; WNW7-9; PI4.9; LM

OC w/Court; her pacer; 3 at MP and 1 at HMP; legs tired; still heavy and not losing although feel lighter...what is up???  177.8  Not enough sleep?  Eating quest bars at night before bed?  trail mix?  just stress?  

64; DP35; SSW9-11; PI5.2; LM

Hefner w/BE; cumalitve fatigue legs and also kinda tough breathing; ran decent and hit paces on 5 continous.  Boston Boost

66; DP33; N11-13; PI5.3; LM

Hefner w/BE; OA 7:51

post run weight 176.6

66; DP61; SSE16-22; muggy & overcast; PI4.9

OC solo; 2 miles hill loop; stopped at ends to catch breathe; no wonder since sick with a cold

ART

Home sick with cold.

Spin bike

Lifted legs, triceps, back

Core drills

ART

OC with Court; 6 x 1/2 mile repeats; hard to breathe and fatigued due to cold; ragweed back in air; benadryl last couple days.

ART

Pre-run spin

OC solo; easy run w/10 striders; fatigued from my cold illness and not motivated since running mainly after dark.  Taking claritin; Asics trainers

54; DP25; NW4-15; PI5.3; LWTM; cedar, chenopod, cladosporium

Lifted chest, biceps, shrugs, shoulders

Core Drills

ART

Wore out and still sick; didn't sleep well last night; Abbey cancer surgery.  Waited until late and after eating to bike; ate bad today Earl's and Chikfila.  ugh

ART