Edmond Runner

With Court at OC; 77 and 10-15 mph S; muggy

recovery pace; included 2.5 mi of hill loop

Ankle sore; legs dead; going to try to get revived this week as taper for Bolder

Needs: more sleep; lift weights, hip work, ART

Between work and running little energy for above over last 3-4 weeks

Solo OC; 88-85 w/18-33 mph S; full sun; 40% humidity; 57 dewpoint; PW 161

DS Trainers

2 mi WU; run form drills; striders

6 x 1K repeats around OC pond; purposely tried to stay away from 5K pace until last one

3:48; 3:45; 3:44; 3:41; 3:41: 3:33

Wind almost stopped my progress when gusting; jacked heart rate

Please with this workout and makes me feel in much better shape than last few years since didn't really huff & puff on the repeats; felt smooth

Problem: calves could be felt "pulsating" on repeats like about to cramp (going to stay in Trainers for repeats; going to get back after items been neglecting)

Post run: lifted legs and arms

Hip work

ART

Lifted chest; back; stomach; shoulders

Solo recovery run at OC; 91 --> 88; 15-30 mph dry S; PW 1602

Stayed on chat as much as possible

Legs very wore out from yesterday and heat

Later solo OC; 90 with 15-25 mph S; PW159

Easy run on chat; still need to get legs feeling more energy

ART

Solo at OC; 90 with 12-20 mph S; full sun; PW158 AW159

Included run form drills; 16 x straights w/jog curves; 200m36 90%

Legs got a little life on faster stuff but bottom line is need to taper more over next 3 days

Tried Adios Boost today and shelved them after 400 meter due to irritation of achilles bursa; immediately going back to DS Trainers and no problem

Been eating out for lunch Wed and Thurs due to Finals week and teacher collaboration.

Solo OC; 80 with little wind; very humid and rain on the way; PW1608

All Easy-Rec Pace just to burn some calories from eating out 3-days in a row and 3 more days to go in Boulder

Legs could be a little more fresh feeling but also getting old running in the heat & wind and/or humidity.  I feel keeping runs to under 4 mi next couple of days and getting in race atmosphere will do the trick; fingers crossed.

ART

Shake-out run with Court at OC before flying to Boulder; 78 with 100% humidity = super muggy

Recovery pace