Edmond Runner

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.