Edmond Runner

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