Edmond Runner

Lifted: legs and back

Run 1: in between rain and the rain-hail-tornado over Arcadia storm.  Easy pace.  62 w/12-26 mph; 87%; DP 58; 1652; DS Trainer

(post run achilles on right leg tightened up; think maybe from hills yesterday)

Kind of unmovtivated run and super muggy.

Pre-Run 2: 10 miles on spin bike

Run 2: treadmill watching Cowboys; Adios Boost 1

ART

Later afternoon workout due to visit to eye doc; thus ate some calories and took a 30-min nap; then stayed inside due to WC in the low 40's; 1654

Pre-run spin: 8 miles

Run-form drills

2 mi WU with progression to 5K pace (ran in DS Racers)

3 x 1 mile repeats: 5:43, (5 min break due to shins lit up from 1st speed session on treadmill since spring), 5:40 (3 min), 5:30 (treadmill PR for mile repeat) = other than getting back used to dynamics of treadmill and avoiding rolling of the side...felt really good and managable

After 1/2 mi easy pace, went into a 3 miler at MP pace (6:50 pace)

ART (achilles and shin feeling "ok" after; really need to get back to hip work and be consistent since feeling some related things there)

4pm run with JH and Blake; 49-->47; sunny; dry cold air (made it shallow breathing for me); Asics DS Trainers; light N breeze and 26 DP

This run with some fast easy pace over the last few went by quick; I would have said we ran about 5 miles based on effort.  Nice.  Weird that 8-10 miles is backing off...but it is compared to the 90-100 mile weeks.  

Also just glad for the opportunity to run; the health-issues for my parents seemed more managable post-run.  I don't know if I run to maintain weight or chase performance goals, as much as just to de-stress.  Blessed I have friends like JH and Blake to drag me around today.  They had some nice "pop" in their legs for their striders.

Lifted all but legs/back

Hip work

ART & ROLL8 (also been doing cross-friction massage over ankle for last 5-6 days and it is doing wonders; started back on ROLL8 few days ago when achilles flared and wish I never had quit it.  I am sure all of us that have full-time jobs can agree with me in wishing for the time that a Pro Runner has to take care of the "little"things, which really aren't so little if you allow yourself to become less in mobility/flexibility/strength)

PS  Also been on am/pm 1000mg doses of Vit C from Emergence over last week.  There are some published benefits other than just "ward off a cold"

w/JH at Hefner; ran, sleet, fog, skunk, sub-40!  Nuff Said.

It all started with a standing send-off from 30-40 folk outside at Louie's (strange).  Later saw a couple of other OK Runners out on the trail and a crazy biker.  Otherwise just a nice easy run.  Once got home the lack of sleep zapped me....

4pm run at Hef w/JH

Easy with a few striders.  Hope I feel more pep on race-day.

ART

OFF and wore-out; came home and took nap after back massager due to middle pain; pizza at school and Panera for supper = boat load of carbs.  Just not feeling it but will try to fake-it until make it at 8K tomorrow....

WU = not breathing well and no energy

Race = more of the same; good thing about hitting a race with friends is if I can't hit my time hopefully others will.  They did!  JH rocked it out with the sweetest PR drop of minutes versus last year!  He is running strong and showing how his hard work is paying off (6th PR race in a row!!).  JB won overall setting a new PR that few non-Masters can run...less than 2-weeks off his marathon = "OK Runner Elite" for sure.  Ian is just crazy good and runs with amazing determination; he broke 30 and landed at 2nd overall.  Danny P just shows us how getting older and retiring from work means little since he won his AG and got on the OK 8K Record book!  I have always admired Danny and continue too.  And Court ran 10-sec per mile faster than she told me and took 4th overall including some RC$ (and she felt pitiful going into race...she surprises me with some of her race efforts as she puts it into compete mode).  

I did my best.  Couldn't have done any better.  Bottom-line is I have hit rock bottom of falling into Over-reaching Syndrome (or Over Training Syndrome).  Google it.  Might skim over it when feeling good and think it can't happen to me...but it did.  No Dr. or Coach can tell you exactly when you will be there...but once you are there, many of the symptoms just take you down.  Lucky for me I have two weeks to get this fixed.  Not a bad race for me all things considered and blessed that all my friends and wife ran races to be proud of!  I am proud of them!!

ART