Edmond Runner

1:30 pm at Hefner; 84; 44 DP; no wind; sunny turned to cloudy; ankle, bottom right foot, left bend upper leg all hurting = beat up I am!

JH and Blake

ART

4pm at Hefner with JB and JH; get er done run for me as feeling beat up. 10 x hill sprints at 5K pace. Hot and sunny day with high allergens. The Wilp appeared and ran with us for awhile. Good friends got me through this one with a good attitude.

Leg Drills

Lifted lower

Hip work for first time in ages

ART ....need more/better sleep

4pm Hefner with JH and Blake; 93; ENE 0-4 mph; DP 55; 1584; sunny and hot

Feeling less "beat up" but still kind of dead legs; left foot still feeling it and after several miles felt some on left hip flexor after faster stuff.  Did get 7.5 hrs sleep last night.

Leg Drills

1K of running down some ol "try guy"; 6 x fartlek varying from 300 m to 600 m; 6:00 to 5:20 pace.

Lifted upper

Hip Drills

ART

4pm at Hefner with JH; 91 --> 87; 66 DP; SSE 8-19 mph; 1584; DS Trainers (new day 2); partly cloudy (got noticeably cooler on back half of run)

Easy run; tough at first into wind and sunny...but as we got to talking the running just went by fairly quick.  Feeling better each day, but not yet at pre-10K energy.  Amazing how our consistency has us running at a different level and IF cooler weather will stick around who knows what will be next!  Excited for the future as we all are training diligently with big goals in mind.

ART

4 pm at Hefner; JH and Blake; easy run; 88; DP 66; SSE 6-16; 1588

Nice casual day of running with friends who keep me going when unmotivated.  Feel about 85% recovered from 10K; but with addition of another hot day, just not feeling that much energy for leg speed running; ran in Adios 2 today and ankle began hurting about half way through run; otherwise not much for aches or pain.  

Leg drills

ART

Wore out; OFF 100%

Miles 5-10 = start off Tulsa Run pace and finish up based on how I felt; mile times = 6:10, 6:10; 6:08; 5:54; 5:45    

Then on mile 18 ran it at level where could still breathe easy and hit 7:10 pace even though wore out.  Very satisfied with this day...until after home and sitting for awhile my inner left ankle got really sore.  Also binge ate rest of day.

ART x 2