Edmond Runner

33 --> 40 degrees; wind 2-4 mph

LandRunner long run on OKC marathon course

Did .75 mi warmup with Court and run drills

Met Blake, Frankie Jo, and Jason H. for the run; Blake left us around mi 11 to run home.

Ran rest with Franki Jo; felt dead and out of energy calorie wise.  Took two gels and still had to resort to taking PowerAde at last water stop (I hate PowerAde!).  I attribute this to trying to go lower on calories during week and thus less glycogen stored and this also was my longest on feet in over 1.5 years = ~ 2:50; averaged around 8:10 pace (but went out slow; 7 of miles were ~7:55.  Meant to make this all about being on my feet and pace wasn't the goal.  I also am still recovering from 25K last week.  Overall...got it done!

All spin bike;

Wanted to run but slammed wtih allergies; today was 77 with 15 mph S wind.

20 mi spin 2.5 mi run

Drills

Speed: 1200, 1200, 800, 1200, 1200, 1200, 800 (all at 5:20 mi pace except first at 5:40)

Lifted legs/arms/back 9 mi spin

ART

PS all treadmill due to very high cedar pollen and 45 mph wind gusts; switching to Allegra 24-hr hoping for some relief (I had been taking Children's allegra only at night)

Still being trashed by allergies! On 24 hr allegra now but only 50-60% better and no energy to run; even caff doesn't help. Had to take a nap to finish up biking.

Hip work

ART

Still struggling with allergies but day 2 on full strength Allegra a little better.

33 on bike

Hip work

ART

Spin warm-up = now around ~150 miles biking this week!

OC trails for a shake-out 5K w/avg of 7:16; dropped in one 1/2 mi repeat at 2:56; lungs congested and deeper breathing results in "burning".  First day to run outside since Sunday a.m.; 70 w/4 mph

Lifted upper going with only 5 sets and heavier weight per Dicharry recommendations

Allergies still making me suffer but slightly better today being off for Spring Break and getting more rest; going to take at shot at the 8K tomorrow and hope I don't regret it.  McMillan plan calls for a 3-5 mi tempo so if nothing else hope to achieve this.  Took some Mucinex this afternoon since it is only 12-hr and hoping it helps.  Still on Allegra.

10:15 am late start made this a muggy and windy race; way over my hoped for finish time.