Edmond Runner

1:30 pm Hefner run with JB, JH, BE (at 2:30); 161; 73 with SW wind 10-20 mph; low DP; full sun.  Boston Boost 2nd pair.  7:17 AP

In the world of feeling aches/pains you never know about running or resting until you know your body.  My ankle has been off-on sore since years ago from running A2A HM and Boston after.  So even though it was killing me on Friday I have just kept running.  Today the decision was verified since I felt the best since Friday and ran the best.  The decision making process for me is should I do ART on my ankle if it is very sore.  This time I haven't since Friday.

Didn't plan on running fast but someone looked like they needed company.  Haha.  I actually didn't mind running faster due to missed quality day earlier in week and principle that you can do 2 hard days back-to-back (per Pfitzinger).  JB's marathon pace is like my faster tempo pace and thus it was a solid effort for me when we kept going back to those paces.  Hopefully I will recover well and it will pay off for me.  I know that pace as a steady state will pay off for JB at PHX!

Along with easy pace running also had the following miles (for me, JB often faster): 6:46, 6:27, 6:45, 6:24, 6:05, 6:44, 6:19.  I have purposely taken LR at easier pace as we have ventured into the highest mileage training block ever and also had speedwork and tempos.  Today was a nice indication of how I can open it up on a LR which gives me confidence with my sub-3 goals at PHX.

We stood and talked for awhile on an amazing weather day in Oklahoma (minus wind while running).  Tons of people out walking at lake.  Alas the forecast says things are going to change.  Time to get our cold weather toughness going.  

Note: Our group has been working hard in our training and in many ways the mileage is more what most locals would only consider for a marathon.  Well we all are going to PHX to take our shot at it.  I predict we all will have success and the higher miles will pay off.  Even if it didn't for me...I am still looking forward to being there to see it play out for JB who works harder than anyone I know at running and JH who has come so far in seemingly a short time.  I am blessed by being around these friends!  #OKRunnerElite  : )

Lifted legs, triceps, back/shrugs, core

Hip work

ART

4 pm run with JH; 80-->74; S 10-25 mph; full sun; 1618; Asics DS Trainers

Slow easy run in the books on the last warm day for the next few weeks. We both could have ran more; just because you can doesn't mean you should.... so we shut it down. I did have residual quad pain from two-in-a-row hard days.

Notes of the Strange: Hammock and two people just S of Louies?? Woman running on dam as if she had a back brace on...bet JB couldn't mimic that one! People walking with face masks. Old guy peeing on dam!

Lifted upper with biceps versus triceps

Hip Work

ART

4pm Bluff Creek w/BE, IC, JB, JH.  1644; 37 w/WC in mid 20's; N 10-20 mph. 40%

Wasn't feeling it today; nice to get in 10 on a day like this.  Thanks to JH for coming back to help me get 10. What was wrong?  Possibly all of the following: still feeling soreness in quads from Sunday and lack of "pop"; cold air has left me breathing shallow; cold air has my ankle ligament tight and curves at Bluff combined to feeling pain when I started to do a mile repeat and bailed out.  Bottom line is I needed to bump what I planned today with repeats and just run.  Everyone else was looking strong so feel like the loser.  But I am the old man, so give me a break!  I more and more can see benefit from Meb's and others (Hanson's) keeping 2 days in between any hard effort.

4pm run at Bluff with JH; COLD; 27 with 15 WC; overcast/no sun; N 15-26 mph.  DP 3.  Asics DS Trainer

Wow what a negative difference this cold and dry air is for me.  Very hard to breath and in first few miles my head even started spinning & feeling light (and this is not an occasion of too few calories).  And when we initially did a hill repeat it was weird, feeling like running in slow motion.  My quads were also still slightly sore today.  Finally, even with hard freeze something is hitting my allergies = sneezing, nose, eyes.

I did end up feeling a little more adapted in last few miles and finished up with 8 x striders (making these miles ~7:10 pace).  The cold is also making my sore ankle ligament much more sensitive.  Still...overall glad to be out and running.  We did run a few miles with the Lone Ranger....Byron; maybe he was just cold but all the deer we kept running by provided better company today.  Now if I can just avoid going home and eating a bunch of simple carbs like yesterday....joys of winter-like weather.

Lifted back/curls

ART

4pm run with JH and Blake; Stars and Stripes; 1644; DP 9; 29 degrees when finished.

Pyramid of speedwork: 200, 400, 600, 800, 1K, 600, 800, 400, 200

Mile pace for each: 5:17, 5:21, 5:40, 5:46, 5:58, 5:56, 5:58, 6:05, 5:55

Coming back out of the hole I was in...thankfully; glad I kept backing off and didn't compound the problem earlier this week. Today I was reminded my genetics aren't geared to breathe well running fast in cold, dry air (asthma). But put in a solid effort and ran paces that were fast enough; Blake was way out there setting the curve today and JH was typically ahead of me running strong in his sweet new blue shoes. I felt a couple of tweaks that I was feeling alot more of earlier in the week = right quad and left ankle. Pleased with this run especially when I see my friends are improving in their speed with PRs to come! I PR'd how fast I got in the truck post-run as my hands went numb and I was freezing.

4pm run at Hafner with JH; 1633; partly cloudy; DP 8; 38; slight S wind and WC in 20's

Great run and great company. Saw more deer than runners. Still residual pain in right quad. Boston Boost.

ART