Edmond Runner

1:30 pm run at Hefner with JB and JH; 66 DP; 98; HI 100 and strong S wind (17 avg)

Ran last 2.5 hard (6:04, 6:47 trying to slow back down, 6:28 for last 1/2); Adios Boost

HOT day but tolerable due to great company.  JH is getting good at Farteks...said it had to do with Texas Roadhouse.  Sounds like a fairy dust story to me!

3 pm run at Hefner with JB and JH; 99 and HI of 101; 66 DP and 20 mph S; HOT full sun; 1618; legs sore today from Sat and Sun; hot spot on hamstring; got stung by a bee as got in truck to go home!!

Easy cruising today with 7:57 avg pace; threw  in a 1/2 mile at 6:25 as Fartek JH pushed the pace; that reminded me of the days when JB2 used to get Butler rolling in the heat; unfortunately news broke today that he is now one-handed down in TX since he has gone to running in the dark; needs to come back to OK and see the light!

Lifted legs/arms

ART and Roll8

4 pm run at Hefner with JH; 91-->89; 69 DP; 16 SSE w/24 gusts; HI 97; 1606; full sun

Nice aerobic run which was over seemingly quick; 8:04 pace; fatigued but not beaten down so slightly cooler temp helped even with high dew point; Adios

Lifted upper

ART

4 pm at Hef with JH; planned recovery run (distance and pace) with some quality: 8 @ 12-14 second sprint-pace hill repeats (aka Coach Brad Hudson) on over-Hefner-Parkway-Bridge.  

HOT; 96; 98 HI; 66 DP; 18-24 mph South

I was doing fine until last all out effort hill sprint which seemed to zap me by jacking heart rate a little too much (along with realizing later I forgot to apply sunscreen and we were in full sun) (also weight has been going down and miles up this week so just mentally ready for a break); finished out run with very easy pace.  JH showed me a speed burst like that of a true trackster; he should be proud of his kick ability and makes me wonder what he would do on the track (100 meter).

Getting sick of the heat and now dealing with high winds, planning on finishing out week with fartlek Thursday and progression run Saturday morning; thus skipping a Tempo tomorrow on another forecast hot/windy day.  8 weeks til TR and a team has been formed.....pumped about that!

ART

Another hot and sunny 4 pm run with JH; ironically cool air and rain came just after we finished!!

Recovery pace of 8:29

Progression Run from NH Plaza with BLA and ERI and JH.  We picked up the progress with 5 miles to go.  I ran three with JH and then last two on my own (other than chasing down Blake who was trying to gap me!) (ERI was on an 8 mi run).  Rain, rain, rain, wind, and low 70's.  Soaking wet entire run and got hot on last few miles.  No Sym or P and up from 3:50 am.  

Progression: 6:59 --> 6:52 --> 6:52 -->5:58 --> 6:08 with uphill finish back to Plaza

Confidence run and glad for performance of all (JH PR on miles and 8K!); Starbucks post run.