Edmond Runner

3:45 run with JH, Blake, and Frankie Jo.  Nice and cool; strong S wind.  Recovery pace.

ART

Sick; stomach virus/flu

Sick; stomach virus/flu

Pre-run spin

OC trails after finally feeling well enough to give running a try; 2/3 solo and finished up with Court; easy to recovery pace; Boston Boost; DP 39; 55 degrees; sadly hands got really cold, so glad I had some gloves in truck! 

Same thing many find...taking a few days off can leave you feeling sluggish and finding tightness in first run back.  I had shin splints for first couple miles until stopped to do run drills.  Hips also hurt.  Too much laying around while sick.  But at least I am back out and very glad for that!

Lifted lower

Hip drills

ART

4 pm at Hefner with JH, Blake and way too brief 1/2 mi with JB & Connor. 1618; low 60s; full sun; wind not a factor; low DP leading to dry air; allergiies noticeable. Speedwork in Adidas Adios Boost 2. Cooldown with Blake in Boston Boost. 10 miles.

6 pm at OC trails solo; mid 50s; Boston Boost; recovery pace on this CKD

Never felt relaxed running due to physiology being off from illness.

Early run included 2 x .75 mi w/JH; 5 x .5 mi...two with JH and all with Blake.

.75 = 5:59 (breathing way too hard from rushed wu) and 5:47 paces = JH led these showing how he is ready to steamroll his current 5K PR

.5 = 2:43, 2:44, 2:44, 3:03 (legs just not feeling it so settled in on HM pace), skipped one Blake ran, 2:42

I feel way behind from missing days and still "off" but this is likely typical for anyone having a week like mine after getting big miles week before. But JH reminded me of the reality that I was running well so that is good enough for me.

ART

4pm at Hefner run with JH; low 60s; low DP; very high wind from SW up to 27 mph (running across dam felt it both ends); 1628

Left inner ankle (same old) hurting all day including the entire run; wore brand new Boston Boost to give as much stablity and cushon as possible.  If I didn't kow my body I would be worried that something bad was wrong; even knowing it will "calm down" it still is annoying.  But my slow pace today also came from just trying to get back in the groove from being ill.  My hand was cramping just trying to take the lid off a bottle!  My physiology is just still off.  Of course the brutal wind didn't help and just being tired from yesterday.  But bottomline is running a slow recovery pace is still beneficial, which is why it has a place in training.

7 am LR with Landrunners; 7:45 avg pace; JH and I ran ~ 9 easy, then moved into FF; finished up with extended cool down and Starbucks.  Wonderful way to start the morning!  During FF temp was 55; 10-20 mph N to slightly NW; 58% humidity and full sun.  Adios 2 and calf sleeves. 

Solo faster pace miles: 6:16, 6:19, 6:36 (over parkway), 6:29, 6:28

Continued the trend this week of not feeling into a groove after being ill.  First my ankle felt better...but then got worse again during run (I had a difficult time not stopping my FF thinking maybe I should since it definitly was hurting).  Second my breathing has been more shallow/difficult.  Three my energy level is not high and thus my motivation isn't either.  Now...thinking outloud...maybe this isn't all from being sick but how a 47 year old is supposed to feel the week after doing 100 miles.  Who knows for certain.

Thoughts: 1) Try to avoid wearing calf sleeves for anything faster than marathon pace because it seems to feel restrictive in some fashion on going faster....also hotter.  2) Huma gels still working as well as Military 5 min before FF.  3) The pace I did hit was comfortable enough that I sometimes found myself thinking about other things...but when I focused and tried to go harder it was difficult today.  So the good is what used to be harder pace at least feels easier now.  4) If I expect optimal performance on a morning cold run still need to avoid drinking as much liquid night before and clean up diet versus eating ice cream...which according to Blake dairy is going to ruin my health because it's toxic.  5) JH is noticeably in better fitness this week than last; and he was in great shape last week!  Nice to see his hard work paying off!!

Hope to be more consistent next week on lifting weights and diet.  Things might be tough if the forecast of 10-14 days of below 40 hold...and possibly ice/snow.