Edmond Runner

OKC HM; 1st in AG; take it; W

more later...

2-3 inches of rain day; treadmill

64, sun came out in full right when did repeats!  (had been 56 when left work) N wind gusting to 16; major allergies from all the standing water (actually lower on OKC pollen) and humid; strange temperature adjusting as ran 1/2 in long sleeves and gloves; then felt overheated during repeats with sun; then got cold on cool down.

Good crew out today at OC; me, myself, and I.  JH and I had a nice coversation which helped me to just get after it.  Also reading today where two younger guys were arguing about how to recover from their marathon; 2-weeks off or go run 10 easy pace.  I thought...YOLO!...and decided to hit up some speedwork.  ha  Someone must be rubbing off on me.  

I took a risk, but also tried to be conservative after racing HM Sunday.  Went with 1/2 mile repeats (risk) at 10K pace & full distance recovery (conservative).  It worked out perfect.  Went WU, run drills, striders, switched shoes, soccer loop (had to run through some rain puddles and the heading N side was kinda windy), CD.  Target was hoped for BB10K effort based on hoped for near future  (if get to race weight) Oklahoma 10K pace of 6:10.  Decided to only let loose a little on last half of last repeat.  

Ran 5 between 6:12-6:06; last 5:55 pace.  W!

The bad news is Court is now injured...not running...ugh.

Lifted lower

Hip drills

Wobble Board

ART

4pm at Hefner w/JH, ED, DP; legs tired today but got pulled along by good company.  Pollen count high today 9.0 and could tell it; a shallow breathing day.

ART

Lifted upper

Solo out-the-door; full sun; 74; high pollen; humid.

Been awhile since didn't drive to run and kind of nice; went back to THE hill repeats that got Court a sub 1:10 at TR, helped KK to get top 5 in AG, and later payed off with a big HM for me.  That was few years ago, but need to pay attention to what worked in the past and quit leaving it behind.  

Two weeks of "Draper" hills and hoping 3rd week is easier like it is for speedwork after three.  Found out A. Guthrie lives right on the hill;  people out working in lawns liked my shoes, but thought I was crazy for tackling it again and again.  Maybe I am.  Threw in 8 x striders in last couple miles around OC.  Love training with others.  But sometimes get mucho satisfaction out of hitting a challenging workout alone.

The sun was getting to me and thought I saw JB2 at the Dog Park...but alas it was just some guy pushing a stroller. ; )

Hip Drills

Wobble Board

ART

Lifted all but legs and shrugs.

Free timed 5K on River; w/Andrew, Connor, Ryan Y, Kelsey, Kirby; 67 degrees; full sun; 60% RH; 51 DP; 8-15 mph S (but on river felt wind both ways...wind tunnel); pollen med-high 8.6

1 mi WU w/drills (got there too late for any more)

Wheeler Park Course: fast out and slow back; windy; 20:10 for 5 OA and 1st in AG; some CD there before awards; then ran some easy miles at OC

Effort = W; Time on Clock = L; Overall Fitness = N (allergies bothering me)

During the race I was running the most miles in weeks; I was feeling flat from this, extreme hill workout Thurs, and running a HM six days ago.  I felt like someone was forcing me to run this 5K; but also wanted to just do something different and challenge myself on a day when I knew my time wouldn't be that great.  It ended up being a fun day because friends also showed up.  A few of them weren't happy with their results either since A wanted to go into the 17's; Too funny when an older lady told him he had "nice legs"!  haha

In the bigger picture the time spent with friends and others in the running community made me glad I got out and did this.  And my time will only help motivate me to get back to a better place.  Also pleased to run a race when I knew my time wouldn't be that great since I get too caught up in that sometimes.

OC weather