Edmond Runner

ChTrShBa

Hefner Sunny Day w/JB, BE, IC, JH

Post-run spin

OC

Pacing Court on 1/4 repeats

5 spin

1 WU; 2 miles x 4; half mile recovery; 0.5 CD

HMP-10 to -15

Simulated HOU hill before finish

Strongest run ever had two weeks out from a Half

5 Spin

later p.m. Spin & Lift (legs, Ch, Tr)

Fairly tired today due to back-to-work and lack of sleep.  Recovery day was needed.  Also bitter cold back half of this week is unmotivating for running.  Feeling 10% of back issue: over break either too much running or grocery bag lifting or sitting....who knows.

Late p.m. (20 w/WC of 9)

Pre Run: Ba; Cu; Sh; Shr

Treadmill: 3 WU; drills + striders; 5 mile Tempo at ~ HMP (30:30 overall; went out little slower and finished faster); 2 CD 

Core Drills

Snow Day (3-4" overnight)

10 spin

Legs/Triceps/Chest

3 recovery pace

7 spin

- left achilles little tight; likely from treadmill workouts this week

Snowy trails = treadmill watching Netflix

8 at easy (8:00 to 7:40 ish) then last 4 at 6:10 ish (closed hard over last 1/4; also began last mile uphill to simulate HOU).  Kept a heater on while running to simulate warmer forecast for HOU and got kinda hot/sweat.  Had to stop twice for rr break.  No water.   Honestly felt really strong on FF (although a shock at first when speeding up off that easy pace) and hopeful for a nice PR.

6 on bike to CD

Recovery day to kick off taper week

Lifted: legs, chest, curls

Still doing all core drills

OC solo easy run; last mile w/striders; low 50's

Cedar pollen back to High with south 20mph and warmer; immediately could tell in shallower breathing.

Glad still taking Flonase; might re-boot Claritin.

Feel fine otherwise.

Post run Spin

Hefner w/Blake

Fast portion = 3 x 1 mile @ 10K pace; 3-min recovery (5:54; 6:03; 5:59)

Really nice weather day (except high cedar pollen); little wind; 65-56 degrees (maybe HOU gun time temp?); legs strong; breathing little iffy; also just felt tired today from staying up and watch NCAA FB Championship game.  

OKC broke a 106 year-old high temp record today. 79. Ice Storm Watch up next.

OC w/Court; recovery run. Cedar Pollen high to very high; strong S winds and grass fires today.

Allergy meds helping but still have symptoms including feeling run down.

P.S. Record high temperature of 80 degrees was tied at Houston Hobby today. The old record of 80 degrees was set in 2005.

Met Blake at Bluff; ~36 and 15 N; 8.6/high cedar pollen; all of a sudden got light headed and felt strong allergies reaction; shut it down and came home.  

Lifted all but legs

4 at easy pace (8:15) on treadmill

School canceled today...but ice storm / freezing rain didn't come in over night.

Headed off for HOU!

really muggy (90%) and 70; SE wind actually felt nice; few striders; overall felt blah in this HOU weather

Spring TX; Hampton Inn

Warm and humid day (65; 100%; 9 mph ESE) led to less than ideal conditions.  I knew a PR was out the window even though the training for such was there.  Running a couple of minutes faster than last year (when 40 degrees at gun time) and being in a new age group (50-54) allowed me to earn my first award medal at Houston in my 4th time at this event.  

Post race they have scales out just past the finish; after half a bottle of gatorade I weighed 169 lbs.  Another problem is it had been in 80's in Houston during the week and the cedar pollen was very evident; I had a cough after running on Friday morning and still had it all night & race morning.  All in all this is still an ideal course, but for faster times the weather needs to be much colder.  

Likely going back a 5th time in 2018!

Very sore body from the race and the immediate 8-hour drive home.  Also feel hay-fever sick from allergies. (edit 1/20 = not allergies/ flu or cold or some other virus)

OFF = Sick

OFF = sick

OFF = sick

= off all week due to flu-like illness; thought it was allergies but fever on Tuesday told me otherwise.  No fever for last 24-hours but still fatigue and chills/sweats/cough/chest congestion.  Kinda worried about how long this will affect me and my PHX plans.  

- 8 mile afternoon spin

- chest; legs; triceps

- OC track; feels like upper respiratory is the main problem right now as hurts to breathe deep (63; SSW 15)

OC later morning into afternoon LR

Didn't know how this would go coming off illness....I was prepared to quit after a couple if need be.  Ended up going 10 with Court and 8 solo.  Never felt great but never felt bad.  Very glad to get this run in!

Post run 63 degrees; light wind; overcast; rained a little.

Bike

Lifted: curls, back, shrugs, shoulders

Still feel lousy; maybe 80%; taking mucinex now which seems to be helping that problem

Core drills as always

OC with Court; 5 x 1/4 and a 1/2 for her workout.

Hefner with Blake; 74 degrees & gusts up to 29 mph SW

Only feel about 85% fromm being sick

5 x 1 mile; gave up on one into wind but rest were in acceptable marathon workout range.

Tough day but getting well and will get better.

Post run: lifted chest and triceps; core drills

High Cedar Pollen Day and feeling it....

Trying to freshen legs a little and stayed on bike

Lifted full body

Feel about 88% healthy from "flu".

Main workout = 10 mile MP tempo

WU/CD with JB and Blake

Felt about 90% today; still have cough and slight fatigue

Went counterclockwise outta Stars and Stripes SE corner; 9-14 mph NW wind was troublesome

Wind Chill was around 38; Temps in low 40's; Sunny

1664; best in over 2 years!

Core drills

First 20 miler in forever; below freezing WC entire run; NW 9-16

Ran up and back onto dam; then car to Whole Foods; then at SS I went west and blake went back to vehicles running last mile fast.  I felt it was a grinder going into wind and it wore on me; did progressively get faster but only last 1/2 mile was at pace.  Overall since hit 10 miles on Thursday really just needed at time on feet LR and got that at 2:37:16.  Later in day felt a little sore.  Overall this run let me know that PHX should still be a go.  Took two gels (WF and Police one with Caff); had a small bottle of water at SS.

1652 = also haven't seen in a few years!

OC with Blake; included 4 laps hill loop; legs decent; 64 degrees; nice weather; recovery pace

Record high tie at 74; sunny; NW wind; pollen in 3 categories at lower levels (weeds, trees, mold)

Paced Court: 4 x 1/2; 1 x 1 mile; all 7:33-7:44 pace

Nice weather day; legs felt like recovering fine from 20 miler; still only feel about 95% with drainage and allergies

post run bike

core drills

Lifted chest; triceps; biceps; back

Hefner with Blake; 72 and sunny at start; 7-12 mph SSW

Main workout was 3 x 2 mile repeats; I chose to run Blake's workout of HMP-10 sec (via Hanson's plan).  I managed to get it done even though not 100%..but getting close.  Into wind was a little tough but need to be "tough" since running full marathon in a few weeks.  My only concern is that today not doing the MP-10 could hurt me on Thursday's tempo; but since I was previously mixing HMP workouts with MP workouts in prepping for HOU, i think my body will handle it this week.  Fingers crossed!

1632  long time since this

Lifted full body

Biked

Core Drills

Left forefoot little sore in bones from yesterday's run; today a High tree and Low weed/mold day.  I could tell it immediately upon going outside (sneezing).

WU with JB and Ian

Ran 12 mile MP Tempo with BE; first ever after work 12 miles around Hefner

Great day for the memory bank!

pm Spin

Core Drills

LR for 3:00 at Hefner; ran first 14 with Blake.  

OC w/BE

2.5 of hill loop

left ankle sore/stiff at beginning

54 and calm; mist

Hefner Solo; 76; SSW17-32; sun then hazy; OA 7:44; had 12 striders on end

Felt decent; over middle right knee felt some, but come and go; felt left ankle come and go; just felt lazy/tired/wore out in body although legs felt ok.  Been more hungry with weekend miles.  Need to get little more sleep over next few weeks.  Could tell allergens were bad today but didn't have too bad of affect.

Core Drills

Lifted: legs; back; triceps

Hefner with Blake; older pair adios

Record heat of 74; slight 5 mph S; full sun run and got hot; 16 x 1-min fartleks

Tree pollen High; mold med; weeds low = noticeable since head was spinning at one point

Lifted all but legs

Didn't bike much due to feeling wore out.  Combination of needing sleep, bigger miles of late, and high pollen count.

ART

Hefner with OK Runner Crew

8 mile Tempo OA of 6:26

1680

LRFF at Hefner; 9 with Blake; rest solo including 8 miles at MP when it was hot!  67 degrees at finish, full sun, no water, NNW 11-17 mph.  OA 7:19  FF avg ~6:45

OC Solo; kinda cold/windy; 52 NNE 12-22; DP23; H31

Wasn't breathing that well which might be from high pollen, cleaning house prior to running, or stress from my inflamed tooth that needs looked at (all my dentists out of town today).  Legs felt fine and seemingly in a normal recovery mode after yesterday's LR.  Hit the hill loop for 4-miles.  Threw in some striders on last lap around.  Broke in my PHX shoes on this run.

Pre run spin

8pm treadmill due to 12-hr school day; tough to find energy and motivation on this 6 x 1 mile strength workout

6:36 pace; 1/4 recovery

OC recovery with court

10 miles at MP 

1662

NHP to Dam and back; out with Blake; back with JB, Nate, Bonifay, Jesse and Blake.  Nate and JB really picked it up over last 3 and I went for a FF also.  Maybe little too fast (6:32; 6:13, 6:12)...but really felt strong today.  Part of me wishes I was running the HM at PHX and still believe I could PR at that distance.  But bring on the monster.  26.2 in 7 days!  

Group hit Starbuck's along with Ian.  

pre lifted chest, triceps, shrugs, shoulders

OC with Blake; easy with 3 x hill loop; 70 degrees hot and windy from S; high pollen

OC with Court; paced her 2 x 1 mile PHX taper week;  ~ 7:35

70 degrees; little wind; rained 2 inches last night so water on trail; overall great workout night

Core Drills; ART

Hefner Stars at 70 degrees and 10 mph North; Very High Pollen (cedar) and High Mold but allergy meds are working enough to get me through this; 2.5 WU; 1 mi x MP, .5 jog, HMP, .5 jog; MP (6:37, 6:11,  6:43)

Last MP felt easy after doing the HMP (and that was the purpose)

Feel like I am ready to go sub 3.  1656

Lifted light on legs (4 sets; only up to 1/2 normal); back; triceps

Core Drills; ART

colder than OKC...PHX shakeout kinda later than wanted; #grouptravel

Core drill; R8; R3

Pre-raceday shakeout with Court and Blake; to GCU campus and back.

Finally broke 3-hrs and at age 50!  Finally put all the pieces together on the right course on the perfect weather day.  Was lucky enough to get 1st in 50-54 and also run the 6th fastest time ever for an Oklahoma resident age 50-54 in any marathon.  I owe thanks to many including the belief in me of the toughest and best marathoner in our state, Jason Butler.  

Will write more later today.

Legs still too trashed to run...so biking it is.

Lifted: chest; triceps

Core Drills; ART; Roll8; R3

OC with Court; 100% recovery run on an overcast high wind and pollen (cedar and elm) day.  60's

Core Drills; ART; R8; R3

Just spinning

Hefner with Blake; 62 and lttle wind

Lifted: chest, triceps, shrugs, shoulders

Pre-run: lifted bench, triceps, shoulders

Hefner 8am run with Blake; 52 w/S 14 + gusts

Beacon on the Bay was going on so jogged around watching some of the runners; just kept everything easy; did feel some afternoon soreness likely from jogging into the wind.  Nice MLR on a reverse taper week.

Really tired later in day and napped some; have gotten off-track on this recovery week in my eating and sleeping.  Time to get back on the path.

Hefner with JB and Blake.  Overcast/hazy 58 w/21-31 South; H87%

Felt so-so heading out and tough running into wind; but the JB effect kept using running a strong pace.  Got in a really fast mile with wind to back and finishing up (5:44).  Overall great to be running with friends and get in some fast work.

Lifted: legs; back; curls

Core; R's; ART

Pre-run: 5 miles

OC solo; 80-77 degrees; SSW 17-26 (was closer to 50 mph earlier in day); H52; DP57

Pollen for cedar little lower but smell the Bradford Pear trees and also Elms are pollinating; I could feel it with light-headedness and shallower breathing.  

Felt so so but not used to this heat nor wind.  Had to take a nap before running so not back in until 7:30.  Need to get better rest/sleep and eat better (tied-together). 

Post-run spin: 5 miles

Hefner Stars & Stripes with JB (and a little running with Nate).

Napped

Biked

Lifted: chest, triceps, shoulders, back, shrugs

Core; R's; ART

High pollen: mold, cedar, grass

Hefner; Tempo day with JB and Blake; JB feeling some post-marathon hard training/hot day fatigue so left after WU.  Blake fell off on the both tempo repeats (I wasn't going for repeats but thought it would help him).  Had one of my stronger runs on a super hot March windy day with high pollen.  Avg 6:39 with/jog recovery;  avg 6:33 on strictly tempo.

R's; ART

Pre-run spin

OC recovery run with Court; 57, overcast/clouds, ENE 10; Pollen: high trees (cedar/elm), low ragweed, medium mold; legs tired and felt the allergies.

Core Drills; R's; ART

MLR at Hefner w/Blake

Hands frozen at finish

OC w/Blake; 45 and some wind; no sun; cold.

Didn't want to do this run and quit early.  Not really feeling it right now.

Maybe I need some down time...

Didn't feel like running due to amotivation; luckily i managed to get rolling on the bike.  Hoping for better days ahead.  Not a fan of this bitter cold that has returned.

Core drills; R's; ART

a.m. = 10.5 spin

pre-run lifting = all but legs

4:15 pm = OC with Court and Blake; WU + Drills; 6 x 1 mile; solo CD; 55-50 degrees; feels like 48; NE13-17 mph; DP26; H38%; cedar pollen & other pollen still a problem (sneezed a bunch post CD); takumi sen 3 is a sweet shoe and fast, but it might not be enough of a shoe for me in a HM (had some aches in my inside left ankle that has a bum ligament since A2A years ago.  All repeats were progressively faster from HM to 5K (comfortably hard pace according to some; ha!).  Glad to get in a good workout to show myself it was just a rough patch of a few days versus something that is going to be a longer term problem.  Still a little out of shape in racing weight; got fat eating at the Garage.

Note: just like last Tuesday I did start to have the vision problems; thinking it might have to do with looking into the sun, I grabbed a visor after 2nd repeat and never got worse (unlike last week where had to run without glasses on a couple of repeats)

Core Drills; R's; ART

a.m. Spin = 12.5

OC solo recovery run; 39 w/feels like 32; SE8-13; DP 25

Legs feeling fatigued from yesterday and pre run spin

p.m. = lifted legs; biceps; triceps

4.90 solo recovery run at OC; 55; SSE 8; legs very heavy feeling but stuck to my plan of a doubling day

R's; ART

Hefner w/JB and Blake; Hot/Windy 74/S19-35; DP55; High Cedar Pollen; low grass & mold.  Full Sun.  

Still trying to get heat adapted.  Ever adapt to wind?  

Wanted to do 2 x 4 miles with 3/4 between.  Ended up 3.59 (avg 6:24) / 0.64 / 3.0 (avg 6:45)   Didn't have the heart/mentality to keep pushing at times today; but I honestly began this with tired legs from bumping miles last 2-weeks and doubling yesterday.  So in the big picture likely not a bad workout considering everything. 

pre-run spin

Lifted full body watching OKState lose in NCAA

Solo OC recovery run; warm and muggy; 75; DP59; NNE5-8; overcast; legs felt better than recovery run earlier in week; making progess.

Landrunners LR w/Blake (& Mitro for back half); mid 58-61 degrees with S10; not a bad day!

Legs felt the fatigue so never picked it up; first mile really slow from being on sidewalk.

OA 7:45

Post run: core

Evening: ART

OC area w/Blake & his kids; 88 and strong SSW 21-34; hot; ran in Adios 2 older pair

p.m. Bike

Pre Run Spin: 6 miles

Solo OC; Easy Run on High Temp day of 90 (about 88-86 slowly setting sun when I went); S9-12; Mulberry Tree Pollen very high; weeds & mold medium.  My throat is sore and eyes itchy; but the claritin and flonase combination is continuing to allow me to run.  Definitely not heat adapted nor are my legs feeling fresh (so not miles adapted).  Unfortunately my inside ankle still hurts 6-days after weating the Takumi's on mile repeats; I will be returning them and staying with Adios for all speedwork.

Post run spin: 4 miles

Hefner w/Blake; older adios 2; 

Hefenr with Blake; 82; S22-40; hot and windy day led to tempo repeats; 4 x 1.5 miles; 168.2

Pre-run lifted all but legs

NHP to around Hefner and back; easy effort LR

Core drills before church

Spin post church

Lifted legs

OC easy with Court; core; R's; ART

OC with BE; core; R's; ART

Hefner w/JB, BE, IC, Joe C. and Nate; 11 total with 5 tempo; ankle still limiting me somewhat.

Pre run lift: chest; triceps; curls, shoulders

NHP to Hefner and back; w/Blake

OC w/Court; recovery

post Church spin

Lifted: legs, back, shrugs

C-R

Spin

Lifted: chest, triceps, shoulders

OC solo; hill loop modified to be more Lydiard; bunch of striders: 76: NW6-10; DP50: Starting to feel drive again...about time.

C-R-A

OC w/BE; 61; NW13-43; storm fronts multiple directions with competing fronts; high pollen counts.

Decided to run 1/2 repeats and first one immediately the wind gusted to 43 mph into our faces; elm tree "helicopters" were flying off a trail tree pelting us; quite an epic repeat which actually kind of wore me down earlier than expected; ran: 1/2, 1/4, 5 x 1/2.  Overall did what I needed but feeling and running slightly heavy now; good news is ankle is almost back to normal and feeling stronger.  

C-R-A

Spin; lifted: all but legs; C-R-A

Hefner tempo day with JB, Blake, Ian, Nate.  I did 9 @ current HMP-MP pace.  Good to be back to longer distance tempo but never felt ability to push it to faster paces.  Just need to let it come to me and not chase it.  1688

Spin

Lifted full body

C-R-A

Met JB and Blake; JB went on his own journey to have fun on Classen.

Louie's to Around Hefner to NHP back to Louie's; S to SSW 15-29 mph; mid 60's; full sun

Best I have felt on a LR in some time; anke about 90-95% and feeling stronger and not limiting me.  My back had no problems today and allergens are high but didn't limit my breathing.  Dropped it down over last 1.5 miles which haven't been able to do since pre-marathon.  Took a 100mg gel at Trader Joe's.  Today's run gives me some confidence for this training cycle and OKC.

post run: Core Drills; R8

Lifted: all but legs and biceps

OC with Blake; finally began work on big hill repeats

Near 80 and strong S wind; hot

OC with Court; recovery; really nice temp/wind day; 65 NNE4; still high pollen.

Hefner mostly with Blake (he showed up late so ran some WU and drills on own).  Upper 70s, full sun, and ENE7-14 (thought it wouldn't be felt much but did as soon as turned E; it was acutally going betweeen E and ENE); H27; high pollen; felt hot and needed sunscreen.

A started strong and faded as I got wore out; being out their 45 min early before Blake caught up to me; other problem of being indulgent on mile 2 running it 30-sec too fast.  1708

C-R-A  + rockerboard

OC solo; 71; hazy; DP55; S9-14; High pollens and noticeably; muggy; recovery pace

pre-run spin

WU+drills

10 mile Progressive Tempo in 1:04:43 = 6:28 avg

CD

1712

Lifted legs; back; triceps

Core-Rs-ART

NHP Landrunner LR w/Team OK Runner: JB, Eric, Blake, Nate

Felt best on a LR since PHX!  Had to purposely stop running fast and go back to a normal pace for LR 2-weeks out from OKC (was doing my HMP tempo pace).  This run makes me hopeful...

a.m. Spin + Lifted: bench, curls, shrugs, shoulders

Spin

Lifted: legs, triceps, back

OC solo; 70's and muggy but slightly cooler wind; high pollen; striders on end

C-R8-A-RB

Hefner w/Blake; 81; S13-20; High pollen and humid; 6 x 1 mile repeats with .8-.5 recovery.

Hit 6:25-6:30 except last of 6:18.  Didn't feel speedy, but feeling strength; was aiming for HM at OKC pace. 1712

Spin: 5.2

OC w/Court; after dark; 72; DP61 = muggy; S14-21 = felt nice into wind

Lifted: upper; curls; shoulders; shrugs

C-R's-A

Hefner with JB and Blake 3WU 6 mile tempo at 6:29 avg CD Best tempo pace since PHX. Solid running by JB and BE as they are both showing super fitness and being ready to race. C-R's-A

1698

Lifted: legs; triceps; back

Landrunners LR w/Blake; pancakes after!

Lifted: chest, biceps, shrugs, shoulders

OC with Blake; 68 sunny and no wind!

OC recovery with Court 

ART

Hefner with Blake

3 x 1-mile; wore CEP ankle sleeves; ran well but ankle little gimpy

C-Rs-A

Bike

Lifted: legs -1 rep for taper; back; triceps

ART

OC w/Blake (after OK Runner singlet pickup); mid 60's; 50% humidity; S wind; overcast

Easy + Drills + 5 surges around 1-min

Lifted: chest, biceps, shrugs, shoulders

C-R's-A

Had some carb load City Bites tonight; 1st time eating sandwich in 2 weeks.  3rd day on Elite Beet loading; bike only; floods on the way.

Lifted: full body except legs

Ran solo in FBC parking lot; realize for sure it is going to be hot if overdress for OKC; 100% humidity changes everything.  Few strides.

49; WC43; NNW18-25; 100% humidity and mist; Had 3-4 inches of rain here in Edmond in last 24-h.

OKC HM

Hefner; 81-84 degrees; hot and windy

WU & Drills w/Blake, Nate, JHat

Rest: 8 x 1/4 repeats with equal+ recovery; felt a little of the HM but not really too bad; need to get back to feeling lean....

Too tired to do anything else; did eat free Chiptole on Teachers Week (and a donut in honor of JB)...back to feeling lean....

OC recovery run with Court; also did 3 laps of hill loop

C-R-T

Hefner with JB and Blake; picked it up to fast for a few miles; felt so so as haven't eaten the best post HM and it was hot/windy.  Too tired to do any other once home.

ART

NHP to around Hefner and back; 10 miles at Steady State; w/Blake

OC with Blake; 3-mi on hill loop

Lifted pre-run all but back

OC with Court

Little Black Book workout: 4 x "2km" w/3-4 min recovery; 1/4 Fast = 4 x 1.2 mi

Felt tired and am tired.  Got it done.  Nothing else.

Steady State w/BE at Hefner; 9 miles in 6:44 OA but did stop at all water fountains; counterclockwise; stormy day; mid 70s, N12-20mph, humid, sunny, hot....for 1st 6-7 miles; then clouds blocked sun; but N wind picked up as headed back to cars.  Overall pleased with effort.  Also ran this in trainers which typically don't do.  Only felt right ankle when pushing hard into wind; so def getting better (had been using CEP brace).

1730  the not so good news

Core; R's; ART

Treadmill; 41:38; raining out.

Pre-run: lifted all but legs

Run; WU; drills; Strava Segments workout on "Heffner Dam"; goals accomplished; 1722

OC w/Court; 5 laps of hill loop; pretty hot out and very high allergens; had sore throat fairly bad for last few day and weary; starting to feel back a little; had 2 Mothers Day's and Steves BD so on the go all weekend and eating poorly.  Such is life.  

Core; R's; ART

Lifted: legs, back, triceps

Solo OC

Back been worst in months today; double core; also Rs and ART

Horrible allergies from grass pollen

OFF running due to even worse feeling of being sick; sore throat; hot (but no fever as 98.1); wore out; pollen counts still high

Biked around 50 minutes

Lifted: full body; Core and R's

Rain/Thunderstorm day; also still dealing with sinus infection & allergies (sore throat; harder to breath; fatigue; etc).  Ate and napped first; then biked and ran.

3 x 2 miles at HMP to 10K pace; OA 7.5 in 57:01

Even spin

Ran with BE at Hefner; Scott Smith ran with us for about 3 miles as he was doing 20 from Olverholser.  We picked it up on a few miles; my breathing capacity is poor right now from allergies and sinus infection; also gained weight due to the fatigue and lack of being able to run; kind of frustrating.

OC run with Court including 5 laps of hill loop; biked later; decided to cancel BB10K due to Abby's condition of poor health due to cancer/tumors.

Biked around 10pm

Pre-run spin

Lifted: legs, chest, triceps

Run at OC: only one loop around due to rain/lightning (2.80)

Treadmill: 3.70

Core; R's; ART

OC with Court; warm and muggy; feeling blah; still sick and sick of school drama

CRA

OC w/Court at her pace; 88 degrees; wore out from having to move rooms at DCHS.

Got out too late and not heat adapted; but needed the sleep-in from stressful week.  Started of 1st loop with Court then ran on my own.  Didn't want to push effort just to run easy as it heated up fast and full sun/windy.  

PM spin of 57:40

Pre-run spin

w/Court at OC; included some hill loop; after Church run and felt fatigued.

Solo at Hefner; got out too late and paid for it with jacked heart rate and difficulty staying motivated in the heat.  Did run 6 miles Steady State (6:53 avg) but had too stop often for water fountains and water I was carrying.  But now isn't a time I have to be at any peak performance level, so just keeping some SS in my running will allow it all to come together later.  Talked to JH who told me he ran a 5:29 mile during hot after-work training.  Talked with Byron who told me he forwarded the GT article to the OKC Marathon Race Director.  Lots of activity at the lake on this Memorial Day.

pre-run lifted: legs; triceps; chest

Hefner w/Blake; mid 80s; little wind; angry biker; partly cloudy and lower DP

6 x 1/4 replaced fartleks with equal recovery

ART

morning spin: 21.1 miles; 68:05

late evening run; called it quits to do DP of 60 and feeling tired from physical and mental frustrations from work; tomorrow will be a new day....

Core; R's

Pre-lunch spin = 45:21

Afternoon pre-run lift: back, biceps, shoulders, shrugs, chest, triceps

OC with Blake; went for PR on up-the-hill segment; Blake is faster than me now so got the CR; also did some 1/4s as fartleks

Post run talked with Gary Gregg who is elated that GT is now out of the Boston Marathon results for 2017

pre-run spin

OC solo recovery run in mid 70s & overcast w/67 DP

Hefner with Blake; super muggy and overcast; 7 mi Steady State effort based that ended up 7:02 OA; did stop for water 3x; just summertime base work so no worries.

Pre-run: lifted full body

NHP to Ball fields to Hefner to NHP; Blake and Grant; mid 70s and super muggy; Pop's after.

OC w/Court for 8; 7 laps of hill loop at better effort; mid 80s and humid; SE12-16; Allergies still bothering me; eyes/throat; grass pollen and also likely fungus due to mushrooms.

Pre-noon Spin: 12.5 in 40:05

After lunch spin: 4.0 in 14:00

Pre-run lifted: chest, back, biceps, triceps

OC w/Blake; 10 x 1/4 for fartleks; 1730

Core; C's; ART (been slacking on these...feeling it in ankle & little in hip)

OC solo; train don't strain run; 83 and sunny but DP only 52 so not too muggy; i am tired though from jump in miles & hospice pet care. 1722

Pre-run lifted: chest, triceps, back, shoulders

Hefner: 8 miles Steady State Fast Finish with Blake; 82 degrees; DP56; partly cloudy; SE9-12

Core; R's, ART

1:25 worth of spin in am & pm sessions

Lifted: legs, biceps, back, shrugs

Core; R's; ART

Hefner 7am w/Blake and OKC Running; 77 degrees; full sun; humid DP68; strong S16-27.  OA 7:36; 1734; felt good at first but then grind of week caught up with me when into wind; got some hamstring tightness into wind and on uphill over parkway.  Longest run since OKC and most miles in a week since Feb.  Overall pleased with this training week.

OC Sun Run with Blake; fels like 94; full sun; S17-30 mph; grass pollen still high; post run felit it a little in right hip and piriformis; 1746

Core; R8; ART

a.m. Spin 12 in 40:00

Pre-run lifted: legs, triceps, chest

OC 7 miles w/Court and rest solo; warm and muggy but sun going down; tired legs; tired of high grass pollen

am Spin: 29:00

OC; with Blake for 7.5; ran twelve 1/4s for fartleks; very hot and muggy.

Core; Rs; ART

With Court; swealtering feels like 98; 91 + DP71; S9-16; very high grass pollen; partly cloudy.  Legs tight in some ligaments here and there at first of run.  Definitely a recovery run; OA 9:16

Post run biking: 25 min

Hefner Hot Tempo

ART

2 poptarts 1hr before; one z-bar on the way; Hefner w/Blake; from NHP; 79 to 82; DP71; S12-20; muggy & hazy.  Not really ideal weather for a longer run...so wanted to challenge myself.  Feel good about it and body felt decent; OA 7:56.  All water stops plus some stashed on Grand 2miles; no gels; hit up Pops after for pancakes!

a.m. spin biking

post Church: solo at OC

Lifted pre-run: chest, biceps, back, triceps

OC solo; 8-laps of hill loop; cooler (90-88) but full sun hot; grind of base getting to me a little in some aches/pains so need to get back to being consistent on core work.

Pre-run lifted legs; chest; triceps

Solo OC run in morning; little cooler temps at 77; but still hot and humid

Core; R8

OFF

Hefner later evening with Blake and T. Sallee; Steady State run but had to adjust for heat and motivation level.  Hit a carried water stop at mile 2 then all the fountains.  OA 7:04 for 9.5 miles

93; S 9mph; full sun; muggy; still feeling high pollen

Pre-run spin of 15:44

Solo neighborhood; out to late and too hot

Landrunners @ Dr. Tom's; ran with Blake; pushed the pace on a couple (6:22, 6:14); hilly course but best summer weather so far (overcast, 72; feels like 72; little wind; still humid & soaked shirt);       OA 7:17.  Driving home feel right piriformis...pain in butt.  Need to get back to being consistent on core work.

Core; R's

OC w/Blake

ART

Pre-run spin of 16:00

OC solo; right piriformis (guessing...but might just be high hamstring; where leg meets butt) tight almost entire run; legs seem to have gotten used to higher mileage (for me) so need to consistently hit core drills to get rid of this potential injury problem

p.m. Solo at OC; not too bad on this double but nothing fast Core; R's; ART

2x Hamstring stretches

Pre-run lifted all but legs

OC w/BE for 6 x 1/2 miles; high right hamstring/butt pain that loosened up enough to do some repeats after couple mile wu and drills; kept it conservative on first couple and then ran in the hoped for range of sub-19 5K pace (where I want to be for today on the last week of base miles); 88 degrees; S 17+; very high grass pollen (feels like I have hay fever in mornings)

Core; R's; ART

Lifted legs and arms pre-run

Ran OC with Court; upper right hamstring tight/dull pain entire run; but after walking dog post-run didn't feel as bad.  But it still is a concern and might have to be more conservative and avoid running faster and hills (or take some days off).

AM spin of 37:20

OC w/Blake and Stephen (on bike); chose here due to S13-30 mph which would be tough at Hefner.  Decided on tempo intervals of 2 miles; after going faster than planned on 1st set decided pace was more HM summer temp tempo and only did 2.  Concerned about tight right upper hamstring but loosened up enough to do the workout.  Didn't push it any further than solid effort in the heat/wind.  Ran each interval in opposite direction around OC; both are easier 1st mile and tougher last strictly based on uphill.  (1st 6:35 avg; 2nd 6:28)

Core; R's; ART

OC recovery w/Court; right upper hamstring very tight and couldn't extend leg forward without some pain.  76; DP63; ESE9-16; muggy.

Roll8 pre run

NHP-Hefner with Blake (and landrunners); super muggy w/DP72; hazy; never encountered more gnats on south side of lake than today. Kept pace easy and hamstring didn't bother me too much, but still noticeable. Starbucks after.

Roll8 pre-run

OC w/Blake; very easy pace; hamstring still tight. Super muggy and had been raining.

Post supper spin.

am & pm spin sessions (10 & 11)

Lifted full body

2 x Core; R's  (actually used R8 several times today; right hamstring still tight and painful upon raising knee and also sitting)

ART

OC a.m. speedwork on this 4th of July

1/2 mile repeats; after yesterday off right side little better but still noticeable.  After warming up and drill the 1st repeat was still conservative as trying to loosen up better for speed.  2-6 were much better including my 2nd fastest strava recorded half mile.  BE hit his fastest ever recorded.

Core; R's

Walked that evening with Dylan to OC pond and right side sore/stiff and hurt to sit in car seat; ugh.

OC recovery w/Court; needed more but also have this right butt/hip/hamstring issue....; offered a new job but can't take it due to current district won't let me out of contract...disappointed.

Core; R's; ART including right hamstring/hip using roller; stretch band strengthening 

OC w/Blake; not really feeling like hitting a workout today but did so; 2.5 tempo became a 2.0 = 1 min break + .5 = legs never had any pop in this heat and hard to breath (someone burning trash behind their house; smoke over OC due to east wind) (still high grass pollen) (high DP and heat) (stress from possible job move) (weight too much) (not recovered from fast work on Tuesday) (take your pick)

The second round of tempo I did complete the 2 continuous, but felt like quitting and it was a grind; still same problems as before; did take off shirt which slightly helped.  

Right hamstring still a problem; sometimes better but always present.

OC recovery run with Court which in the morning where the Heat Idex was already 90!  Muggy.  Right hamstring not as tight as I was expecting.  

Edmond LR

Lifted full body pre-run

OC solo after Church; mainly tried to stay on gravel and run easy effort; little less sore right hamstring/butt/lower back.  I am now doing the following to try and rehab: thick rubber band under chair leg with exercises along all 4 planes; 3 x 15 reps = definitely feel in hips and butt.  Also core drills, R's, leg swing on block; poas pose; ART.  Trying it all with hopes I can get this going back to normal.  Why the flare up?  Too many weeks pushing mileage up?  Running to many loops of hills (went up to 8 one day after leg weights)?  Lack of being consistent on drills when come home from running later due to hot/humid weather?  Running some hilly courses?  Bad Luck?  Did sleep better after all the exercises and no leg pain; better when getting up on Tuesday.

OC

OC

PM post-run spin of 32:00; feeling sick....diagnosed as upper resp infection and went on antibiotics.

PM spin of 32:00

Coming off upper resp infection...in the summer...ugh!

AM spin of 31:05

PM spin of 32:10

OC

OC

PM spin on mom's garage sale weekend; 25:20; wore out from being in heat/outside all day; still having hip/butt/leg right side problem.

OC

After Church run w/Blake OC/Rankin

OC with Blake; ran 8 straights for striders then hit 4 x 1/2 mile (6:12 to 6:26); legs don't have much power; squats/lunges leaving them flat; also need to get back to lifting leg weights and then hopefully hills once completely healed up.  (This speed work didn't set me back any as next day actually felt less pain in butt/hamstring...although legs dead).  Also have to lose some lbs at some point.

OC morning with Court; felt dead = tired, no motivation, and doing squats/lunges has left my legs flat.  Let court hit hills while I ran 3/4 soccer loop and walked 1/4.  

Post-run leg weights

Pre-run: full body except legs

Got to OC and rain/lightning/high wind storm hit; had to sit and chat for 1-hr and then it was still 100% humidity and light rain and wet shoes run; since the tempo repeats was shot we opted for track and did 20 x straight aways.  Feeling better all the time = drills, band exercises, standing squats, lunges, backing off of speed-pace and miles.

2 x Lunges/Squats (one set before running); band exercises; pre-run lifted legs

Went to OC for 5...miserably real feel 97 and DP mid 70's...quit at 3.  Legs also alreay fatigued from lunges/squats/lifting.  Took Dylan back up and walked over a mile.

Core; R8; ART

Pre-run lifted all but legs, shrugs, shoulders

OC with Blake

OC with BE; 90; DP59; cloudy but not rain; still hot due to little wind.  Legs weary again; OA 8:35.  Wore older Adios 2

Cottonwood Creek Trail in CO Springs w/Court.  Hard to breath at 6000!

Nice 3-night outing with mom and niece/nephew.  But too much on the go to run other than this; did walk around house neighborhood a few time as weather was nice in the evenings.  Warm or rainy during day.  

OC with Court; older adios

a.m. spin (37:00) & core drills

p.m. Pre-run lifted weights (all but legs, shrugs, shoulders...fallen back with week off)

OC with Court; ran 3 x hill loop; took a walk break after first 1/2 mile to loosen up hamstring/butt muscle; overall still feel things but not as bad; temp decent for August at 81; ENE 10; DP 64: Feels Like 82.  

R8; R3; ART

older adios 2

OC with Court; fairly nice weather for August; lower temps and DP; 10 x straights; feeling better all the time and less noticeable on injury; just need to stay consistent on drills and not push things.  

Core; R's; ART

AM spin of 48:25

AM spin of 32:00

PM run with BE; did some 1/4 repeats w/full recovery.  Gonna be a long path back for me.

AM spin before work (new teacher orientation) of 24:00

OC rain-whole-time run with Blake; ponding everywhere = soaked shoes and clothes.  Just kept it easy and also included some inner campus inclines.  Still way off from where want to be.  Still feeling right leg/butt problem although not as severe.  Feeling inner groin hip flexors post run.  Still getting worn down about mile 8.  Just gotta hang in there.

Immediate post-run spin of 28:00 (= 1:53 of aerobics)

NOTE: still doing core drills (but not lunges or standing squat = was wearing legs out).  Lifting but not legs...is that why front inner hip flexors hurt?  Doing all runs in adios shoes; is that a problem?  Many questions but don't have the answers on how to get back to 100%.

Older adios 2

OC w/BE; 4 laps hill loop; DP70 and Feels 88 (no wind; muggy!); legs curiously loosened up after hills but were tight before including the right side but also both hamstrings.  

Core; Big3; ART

8 Spin for 24:30 after getting home past 6pm from work/setting up new room

Lifted full body including 3 x legs at lighter weights; felt a sharp zing in right glute on very 1st leg extension...then not again; kept feet lower on press and 1-3 felt managable

Core; Big3; R8; ART

- middle lower back sore today from moving file cabinets and such; things teachers do on their own....

p.s. weighed 177.8 post run Sunday; ugh

Older Adios

w/BE after rain storm; not done until 9pm; ran 8 x 1/4 decent but couldn't push due to being sore from weights on legs and also still overweight.

= too late for any core etc.

OC w/Court; MUG-EE!  87; HI95; DP75; H68%

Legs sore from weights Monday and Tuesday speed; feel like slowly and finally beginning to heal up.  Still got a long ways to race shape.

Oc w/BE; 6 x hill loop; better each day! Too worn for core. Calves cramping.

Older adios

Warm to hot and muggy; over 70 DP starting out at 7:30 am; full sun; very little wind.  Really felt worn down on this run and walked little over quarter back to car.  Finally ran 5 days in a week but have a long ways to go.

OC

older adios

OC; 8 x 1/4

OC with Court; quit after becoming frustrated from feeling hot and tired.

OC; 6 laps of hill loop

OC w/Court post Church

Pre-run lifting: legs; bench; curls

Run + striders

Post run spin while chatting on phone.

Pre-run chest, triceps, back, shrugs.

OC with BE after Church; new pair of BB DS Trainers

OC solo in Ravenna

Lifted front legs only (don't know what to do about hamstring/glute/hip flexor problem so trying something different; curls; shrugs.  Drills

Came home, ate, napped; wore out feeling.

Spin pre-run

Ran at ~7:45; 90 degrees!  At 9 Feels like 90; DP71; SSE15-23; miserable.

Still feeling high hamstring pain; right glute pain; front hip flexors / groin pain.  Also lack of energy and add to that lack of motivation due to tiredness and heat and pollen.  This run is better than no run at all.  That's it.

-- Running in Brooks Ravenna to see if Adios is the problem on easy running.