Edmond Runner

4pm OC/Edmond Neighborhoods run w/JH after his 7-day work week.  ~ 48 degrees w/WC 44; DP 45; SSE 8 mph; some mist; heavily overcast; 95% RH; 1644; Adios Boston; Brooks arm warmers first try.  No comp socks.

Strength recovery run.  Went longer than planned; but we are in a training "zone" and once we get to running and talking time flies bye and miles add up.  We both were excited to see how JB hit it big at SA Full running a new PR.  We saw how his dedicated running and strength allowed him to have an amazing run in an impromptu marathon.  I am excited in anticipation when we all hit PHX and actually taper off a couple of weeks.

Finally feeling decent and recovered from 66 HM.  Ready to train hard and hit some races.  Ankle is still a problem, but just keep after the rehab every night and it at least doesn't get worse.  Only other deal is eating a ton and that is keeping me from dropping a few lbs.  But I guess since I normally gain weight this time of the year & the fact I am running alot...I am doing fine for now.  

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w/JH 

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a.m. w/Court at OC (2 x 2.5 mile tempo pace for Court); 51, DP 38, E 7-12; 60%

2 mi WU and drills; paced her to 7:50 average; slightly slower mile into wind (8:02-04) but slightly faster w/o fighting wind (I didn't wind block).  She is getting back around and will hopefully have a good HOU HM in 6 weeks!

Lifted upper

p.m. At Hefner; Blake, JH, JB, and Jaz for a mile; 52; 1622 13.03 with 4 x 1:00 at 5:10-5:15 pace (ran these with Blake)

Hip Drills

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At Hefner w/JH; 51; 43 DP; SSE 5-10; 1640; 74%; DS Trainer.

Felt somewhat depleted today...understandable after yesterday's running and being on feet most of day.  So nice to still be hitting easy run pace versus recovery pace.  JH also showing his strength as ran miles of a marathon in these last 2 days. 

We got a little motivated (much of run I felt as if going through the motions, even with good company and beautiful weather) when some young guy comes flying by and shows us a thing or two on his "just started running" fresh legs.  JH encouraged us to let him see what the old mileage men could do....so we did.  Hit mile 11 at 5:52 and  JH saw him try to keep up and stop.  I think we channeled a little JB there....just he does it faster and on grass!

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Hobby Jogger on pre-older day 1640

w/JH at Hefner

12 miles on 12/12; 50 and overcast with ESE 6 mph; 49 DP; 164H0; Mist on way home; Boston Boost

Nice cumulative fatigue run that went by fairly fast thanks to good comapny. 

3:45 run at OC w/JH (who just got off work); 59 w/9mph SE; DP 56; 93%

Ran in Boston Boost; 3.5 mi WU with run drills and a couple striders.

Ran 3 at MP pace to get a feel for it in a maximum fatigue state (since this is a lifetime PR mileage week for me & JH); I also had a big lunch to simulate the feeling of being a little more heavy when carb loaded.  So hitting the miles right-on pace even into the wind was a super confidence boost for my ultimate goal race, PHX: 6:50, 6:49, 6:51

Ended up going on hilly neighborhood adventure N to Target for a drink and then night run down Blv sidwalk to OC for another loop.  Feeling beat-up but also accomplished.  

Got to give a shout-out to JH for encouraging me that I can do more than I might think...even at age 48.  And also a shout-out to Team JB for showing me determination on getting mileage in all kinds of situations/conditions week after week.  But alas, this will be my last 100 mile week for awhile as I am now moving to following Pftizinger's new 2015 copyright book for HOU Half (60-80 mile/wk plan) and then switching over to Pfitz Advanced Marathoning 70-85 plan to finish it up for PHX Full.  I feel both of these plans are well within the mileage range for my modest goals and don't need to risk injury or overtraining by doing more, because 48 is still 48!

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