Edmond Runner

After Church run w/Court at OC; hot (70's) and high allergens which caused me to cut it short when started coughing.  Recovery pace.

ART

Pre-run spin of 18:22

Treadmill run on day w/temps near 80 & high pollen.

2 mi WU w/Run Drills and striders

6 x 1/2 mile repeats with 2:30-3:00 recovery.  2:54, 2:54, 2:51, 2:51, 2:49, 2:49

Took mucho effort to finish these out; very hot/humid; allergy messed-up eyes.  But told myself I wanted to push it.  Lucky I didn't go off the side or back as not used to these paces.  #LinkinPark #CharliXCX

Something to think about...why Tues and Thurs for quality work?  

I can't do what Meb will be detailing in his new book or what Hanson elites do or others with the right work schedule: base training on a rotating 9-day plan to allow 2 full days of recovery between each quality effort.  I have always ran quality on Tues & Thurs but in reality, if doing LR on Sat morning, then have 2.5 days recovery on Mon; then 2 days for Thurs; then only 1 day before LR...but can always run that slower or take off Friday before.  I think the Tues-Thurs came about from runners making Sunday their LR day, especially when racing on Sat.

ART

4pm run in the sun/wind at Hefner/Bluff; Jason x 2; Eric, Alex, Ian, Nate Chamer, Ashley; due to lack of acclimation felt very hot; add on very high pollen and wind tough day for running.  Nevertheless, saw all of my running mates getting after it and putting in strong efforts.  Proud of them all!  1739

Ran workout portion w/Alex helping him with speedwork; 7 x strider and 1 x Fartlek

My right forefoot was achy today which based on past similar experience is from too fast of speedwork on the treadmill when not yet "up to speed" in my training.  Hopefully pain will go away...

ART

1st tornadoes of season; hit Moore.  Edmond had rain and wind.

Wore out and after watching storm-chasing just decided to bike.  

1:03:34

4pm at Hefner; ED, Ashley, Andrew; Asics DS Racer; 59; DP 29; full sun; NNW 12-18 mph

Ran WU with all and CD with Eric.  Solo 7 mile tempo.  Kinda warm and 1st tempo of this training block off-treadmill.  Difficult in many ways (legs/hips ached from harder surface; pollen count very high; got hot; no water; tired; above rw) but put in a solid effort and pleased with results for where I am at right now in fitness.

Lifted alll but curls/back/shoulders

ART

6am at Hefner w/JH & ED; 48 to 46 degrees (got colder); 68 to 76% RH; 39 DP; SSW 10-15 mph; WC 42; Boston Boost 2; wore long socks and got kind of hot when running with wind to back.  

Nice morning for a LR and chatting with great friends.  Run was over seemingly fast.  Most of first half of run was above 8-pace due to being dark; OA 

Lifted post run: full body

ART