Edmond Runner

Sun Run with Blake at Hefner; 100 degrees on police station thermometer; lower humidity 1652 Strong S wind

Easy pace in Adios Boost

pre-run Spin

Run at OC (with Court who did hills); ran no Garmin but know the distance; easy pace; Structure 17; 1672; 80 HI 82; NE 11; DP 65; see lighting from two different directions.  Gnat attack tonight.

Hip Work/ ART/ROLL8

a.m.  OC Track with Court; 7.90 total; 1652; 65 --> 75; DP 51; 43%; HI 75; ENE 12-18

2 mi WU w/Drills

Pacing Speed Work:  200 (41); 200 (43); 400 (1:22); 800 (2:48); 1200 (4:14); DS Racer

Legs tired from running late yesterday and only sleeping 6 hours; Sun was bright and definitely got hot....but not typical OK summer weather hot where never would have tried this at 10 am; very pleased with this workout and gaining 5K confidence.

ART

lufted upper

p.m. Westmoore Track meet-up; 8.25 miles

Hefner with JB and JH; 70 degrees! 1672. adidas adios

Hips; ART; ROLL8

a.m. spin

Lifted lower

no running today!

Recovery Pace run with Court in Portland, Maine 10:30 am; Back Cove 3.5 mi loop and East Promenade Trail into Old Port ending at FlatBread Pizza. Most of loop was chat and soft; some of Promenade had side dirt path. Lot of people out as finally they got a break in rain and humidity here; 70; 60% and full sun. Still felt warm and a little muggy. Trail had water fountains which was nice. Lot of ocean views. This run was on the course of the Old Port Half Marathon.

Run Form drills

Acadia National Park run finishing right at dark with Court; Twice around Witch Hole Pond carriage road loop with Hull Cove add-on; 2nd loop included an out and back on the Eagle Lake carriage road for extra 2. Trails are fine gravel iver dirt and closed to vehicles = perfect for running. Main loop was hilly and weather was 67 and muggy; overcast and could only feel breeze on half of run. Amazing views of ocean, forest, mountains, lilypad ponds, and bogs. On loop only saw one biker and one other runner. Recovery pace for me.

ART

ROLL8