Edmond Runner

1:30 Hefner w/JH; 72; 12-27 mph SSE; 53 DP; 1630; Asics DS Trainer

Left inner ankle (same old) was really sore last night and this morning; also felt some of right hip flexor after running miles into wind.  Was fairly warm in less wind areas but other times felt cool.  Many people out walking and biking.  JH is thankfully doing things right as evidenced by his making this run look easy after a PR mileage week; this is nice for me because it made this run seem over seemingly fast.

P-T conferences for me Mon and Tues so a slight challenge.  But two weeks until Tulsa Run so most of the hard-core training is in the bank.  Just need to avoid another week like last where just relaxed too much eating simple/sugar carbs like an addict and letting myselft be in a seemingly continual fatigue state.

ART

7pm run solo at OC Trails; P-T conference night pt. 1; NW 9mph; DP 48; 56 degrees; Asics DS Trainer 18

Barely got in a little sunlight then rest of run in dark; tried to activate my running motivation by doing short hill sprints after 1st mile; 5 x 10K pace; then alternated 5 x 3K-5K pace and 5 x mile pace on flat (so 15 sprints all together 12-15 sec each).  Legs felt good tonight and took advantage of running on chat when I could (rained 1.5 inches in last 24 hours so parts flooded out).  Still never like running in the dark (just not my thing) so glad to get this run in; thanks to JB and JH for knowing they got out in the cold gloomy weather for solos also today...helped me be motivated to get it done.

ART  (too late for weights)

P-T night part 2; running after dark and it was a bad outing.

Planned on doing some repeats to match my friends who ran earlier in the day.  Just didn't work out.  Several problems but number 1 was just feeling wore out and very difficult to be jazzed about night running.  But also my left calf had a spot sore to the touch; I guess not getting a proper warm-up before doing hill sprints last night.  And last been eating pitiful with less sleep and parents brining up high carb/sugar foods for us.

I ran one K repeat at 10K pace and next was more like 25K pace...called it quits and went home at 8:30 pm.

4 pm Hefner run with JH; back-on-track run. 

Felt sluggish and heavy from poor eating last several days.  Running in the full sun was actually welcome although warm.  There was a traffic backup on parkway due to a cement truck that tipped over; we ran down to see the damage.  Calf is still sore and ankle is still tender.  Just having a tough time getting back to pre-10K healthiness but maybe where I am at is to be expected for an old guy.  : )         78 degrees with little to no wind.  Few bees/wasps on dam.  Still can tell its fall from lower DP but also full sun makes it hot at times.  Kept all the running easy.

Run 1: w/Court at OC 12:00; recovery/easy effort run while helping pace 2 x 2mi repeats; run form drills; 85 degrees with 18-30 mph SSW.  HOT and high allergens (sore throat; eyes; nose).  Calf still sore.  Did finally get some sleep (9 hours).

First run in Boston Boost = highly recommend if like a lower profile, more cushion, fast feeling shoe!  Did have to go with the 1/2 size up as the 10.5 felt cramped in toe box.  These shoes will be the perfect alternate training shoe to the Adios Boost 2.  I could see this being my marathon shoe.

Run 2: 4:30 pm at Hefner with JB, JH, Byron, Scott Smith and GF, Jazz, and later  Blake.  Wind died down at 5-8 SSW; DP 46; 86 degrees and full sun; warm and sweaty afternoon.

Everyone had their own agenda today.  JH and I did easy running with 7 x Fartlek (1:00-1:20) on the way back.  My mile paces were: 5:50, 5:34, 5:47, 5:35, 5:10, 4:21 (w/JB), 5:11.   Had a little fun blowing by a teen on his skateboard.  Think he was surprised to say the least.  My left arch area still hurting some and wore CEP sleeves due to left calf soreness.

I ran these in Boston Boost which are now certified as "amazing" in my rating.  Cushion is just right for easy running but can handle the fast paces and not feel clunky; only 1-day down in trying them out but predicting good things.  Overall nice day of running with many good friends and feeling in a better mood.  Now if the weather would cool off some...

4pm Hefner run with JH; 75; 10-19 NNE; 42 DP and 33%.  Full sun.  Very nice run day with exception of high pollen count (sneezing, sore throat, itchy eyes).  JH and I were on the same page today of legs being somewhat tired but mentally feeling great!  So we chose to just stay on pace for 80 mile week and let next week only be the taper.  Just an easy pace run.  Speaking of easy...don't know what was up with the two people in the tarp-hammock put up between two trees on Portland Stars and Stripes entry road...but it might have been a "Just Married" scenario!!  Also saw the first family of red walking their dog...they actually reciprocated our being cordial.  

Overall about to finish our 7th week of 70-80 miles and it just keeps getting more effortless.  Most amazed at how well JH is doing in rookie year of competive training.  I don't see a single sign of him about to cross into a danger zone, but do see signs of him about to cross over into numerous PRs that it took me forever to chase down!  We don't have a large group like some in Atlanta or California...but we have a solid group of runners here in OKC that know how to work hard and keep improving as we get older.  Blessed to know JB, JH, Blake, Eric, Court, DB and others who keep me going/motivated!!

I went into yesterday being slightly beat-up but wanted to help Court with her tempo pace plus also run with my own group; thus a two-run day and 17 miles.  I wore the Boston Boost on both runs (just got them in day before).  Today I felt the best in a few weeks as far as injury status.  I am a scientist and know this is just a single sample and no replication of days....but so far so good that these shoes could help my higher mileage training in a significant way of helping me have less aches/pains.  Fingers crossed!

P.S.  My last 7 days equal 90 miles; that is super rare for me!

Tomorrow Tulsa Run fast-start simulation.

Lifted upper

8:15 am at OC; Court, JH, Blake and me.  56 degree "gun time" as we simulated next weeks Tulsa Run 15K 9am start; we did the warm-up routine for this race including 1.5 mile easy run, drills, striders.  Today has similar weather to what is being forecast in 1-week; hoping it is cooler and less windy.  10-15 mph NNE; 46-48 DP and partly cloudy.  Ran in my new Boston Boost; they don't feel fast in a 5K-10K way...but moved me fast enough on this run simulating a 15K and also greatly protected my legs as zero aches/soreness post-run (fingers crossed that is also true later).  So with a hilly profile these will be my race day shoes.

TR simulation was 1 mile of mostly flat (mile 1 at TR is actually slightly downhill leading into 2 rolling miles of significant hills).  Then we moved into adjacent neighborhood where I have a 1/2 mile hill loop and did 2 miles on that; then ran ~.5 back to cars on flat trying to get back on goal TR pace after running hills by effort.

I had 21:19 for 3.47.  Mile 1 was 6:02 and I was limiting my pace to avoid going out to fast.  Hill miles saw a 30-40 swing going up and down: Mile 2 = 6:15; Mile 3 = 6:12.  I heard myself start wheezing which haven't heard in awhile; hills do that to my asthma and also high pollen day.  Back on the flat I just tried to run managable effort and was back on 6:02.  Overall average was 6:09 for this over half of distance hilly run.  Very pleased about effort and time.  My legs were feeling cumaltive fatigue going up the hills due to high mileage.  I also feel heavier, but actually haven't weighed this week.

Finished out with easy run and chat.  Then got a reward for finishing!  M&M's like the old TR days.  Ended group day by going to Starbucks.

P.S.  Last 8 days put me over 100 miles