Edmond Runner

Pre-run spin of 29 min

Solo OC after church run; 70 degrees and high pollen (smelled like perfume factory on South side of campus due to Bradford Pear trees).  Recovery pace since little sore from Sat morning LR.  Breathing still shallow but Flonase seems to be helping; Allegra also.

ART

Solo OC late afternoon til dusk; track work in brand new Asics DS Racers Red; Cool Down in Boston Boost Or.  Red Flag wind alert day.  High pollen day.  Great day to do some speed/strength work!  Running heavy and breathing poorly; but been there many times before and know I it will all come back around.  Remembered while txting w/JH that have dental work tomorrow so impromptu decided to do this faster pace workout even though felt needed another day of easy running.

2 mile W/U on track.  Run drills and 6 striders.  Ran in 2nd lane of OC track because 1st is literally caving in; still have five 1-inch wide gaps in my lane = they need a new track.  Wind was bad heading W straight and strongly pushing back heading S curve.  

Speed: 4 x 400 (range = 5:50 to 6:02 pace)

Strength: 1 x 400; 4 x 800 ( range = 6:18 to 6:24)

Recovery mainly equal time.

ART 

Roll8

Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Ash (Fraxinus)

10:30 am: pre-run spin; 3.5 mi solo including 2.5 of OC hill loop; Boston Boost OR; 55 degrees and partly sun; humid

4 pm: 10.5 mi w/Jason x 2; Eric; Alex; Jim.  60 degrees; 8-14 mph NE; DP 43; overcast; 53% humidity; Very High pollen count; 1728; only had a Jamba as skipped lunch due to 3:15 hrs spent at dentist...so barely made it back to truck!

Ran from Louie's to Bluff; ran at first with Alex showing him WU drill and hitting 8 x 12 sec striders make those miles avg around 8:35.  He showed nice leg turnover and is working hard.  Then ran with JH some and then Jason x 2 back.  Everyone else was hitting mile repeats and on a warm and also muggy day they were moving good & getting it done. 

ART

Hip Drills 

Roll8

Pre-run spin for 11 min.

noon solo beat-the-rain run; OC; ran in just delivered Adidas Boston Energy 2 ESM...amazing shoes!  Felt broken in 1st mile.  Started with 8:40 and ended with 7:40 and OA of 7:58 mainly on chat trail; 6 x 12 sec striders in last couple miles.  Feeling better as we get further into post-marathon.  Have to just keep after it and look forward.

ART

Top 3 Species:     Juniper family, Cedar (Cupressaceae)     Elm (Ulmus)     Oak (Quercus)

Pre-run spin of 41 min

Alan Culpepper from "Run Like a Champion" (2015) in the chapter concerning "Psychology for Success" = "...training is hard enough without making it harder by adding emotional stress.  When you have a workout that can be accomplished in a variety of settings, choose with your mental disposition in mind."  Even though I love running outside and with others, this is why treadmill tempos during high pollen season work best for me.  #confidence

1 pm treadmill run; Asics DS Racer; very high pollen and rain moving into area.

1.5 WU w/run drills and 4 x strider

7 mile tempo in 43:35 (6:13 avg); pushed it faster pace every mile beginning with 3 (first two 6:25 pace; last mile 5:55 pace).  Today was a break through workout that haven't felt since last year pre-overtraining.  I couldn't hit this performance outside and barely did inside as I got light-headed and was losing focus near end; but I am refinding my ability to push the pace.

ART

pre-run spin of 13 min

8:30 am solo OC; easy pace; legs feeling tired from adding miles this week and yesterday's tempo; wet-feet run due to rain last night; ESM shoes felt a little clunky today...from being more fatigued?  Medium-high pollen count today and felt lightheaded at times.  Actually a little chilly...

6:30 am at 5th and Broadway w/JB, EricD, Jimbo, JBaird, Ashley, Andrew, Kelsey, Reagan, Ian, MattA.  Boston Boost 2; singlet/shorts; 1752

Some walking and short jog followed by WU drills.

We all ran kinda together (sub groups at times) until Jim split off at mile 1 and K & R at mile 5.  Rest of us hit up Whole Foods for pit stop.  Then JB took M & I on a donut run heading north.  Rest of us went back and got on the course to finish up the OKC HM route.  Started pushing pace once we got off Classen.  A & A were both trying to finish 1st.  1st mile 9:01 pace; last mile 6:39 pace; OA of 7:33 mile pace.

Most week miles in awhile.  Surprised was able to run decent today since dead legs yesterday.  But getting to run with such solid runners made this one fly-by and the pace didn't even seem that bad finishing up.  Now need to stay consistent on some mileage over next month and see if can get back closer to race weight.  Might just pull off a decent OKC HM.  Fingers crossed.

ART