Edmond Runner

Solo run at OC; 26 with wind chill 14; N 12 mph w/gusts 22

10.06 miles trying to stay right around 8:00 average for recovery run = 7:58 pace

Spin Biking = ~ 1-hr 30-min

Finally getting back to strength training after being unmotivated = legs/back/arms

Pre-run: strength training = chest, triceps, stomach

p.m. w/Court at OC; 54 degrees with S wind 10-15 w/gusts 25 mph; tough to breathe today (cold dry air; cedar pollen; fire down south few hours ago ???) which made it difficult to stay motivated (felt like quitting often); legs felt fatigue on 2nd lap from lifting yesterday

2 wu/with drills

2.5 miles in 15:37 (didn't try to push any of this run)

1 min water stop and walk back to start to repeat course

2.5 miles in 15:29 (pushed effort last 1/2 mile)

(= 5 mile in avg of 6:13 including ~1 mile into gusting wind)

4 cd

Post-Run: 8 mile spin

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