Run Donald, Run! Running Blog at FastRunningBlog.Com Sat, 16 Dec 2017 19:06:57 FeedCreator 1.7.2 Sat, Dec 16, 2017 <p>Serene 90 minutes in the early morning. (11.6 miles in 1:29:46)</p> Sat, 16 Dec 2017 07:00:00 Fri, Dec 15, 2017 Early morning treadmill: 15 minute warmup. 2x(10 minutes @ LT, 2 minute recovery). 45 minutes at an easy pace. 2x(10 minutes @ LT, 2 minute recovery). 15 minute cool down. (16.3 miles in 1:59:56). LT = 6:36/mi. Fri, 15 Dec 2017 07:00:00 Thu, Dec 14, 2017 <p>Easy lunchtime run on the treadmill. (6.3 in 49:12)</p> <p>Short treadmill run in the evening before dinner. Had fun watching Ellie count from 1 to 5 for the first time! (2.5 miles in 19:40)</p> Thu, 14 Dec 2017 07:00:00 Wed, Dec 13, 2017 <p>Treadmill at work. This time was right when I got to work (6:45), so that I wouldn&#39;t miss the white elephant gift exchange at lunch time. There were some decent strides in the run. (6.6 miles in 49:39)</p> <p>5 easy before dinner. Busy day today.</p> Wed, 13 Dec 2017 07:00:00 Tue, Dec 12, 2017 <p>Treadmill workout at lunch: 4x(4 minutes I, 3 minutes recovery) + 4x(1 minute repetition, 2 minutes recovery). I ate a big creamy peanut butter brownie thing about 30 minutes before starting this workout. That was definitely a mistake! (7 miles in 49:47)</p> <p>Treadmill before dinner (5 miles in 39:10)</p> Tue, 12 Dec 2017 07:00:00 Mon, Dec 11, 2017 <p>6.4 easy miles with some strides on the treadmill at lunch time. 49:13</p> <p>4 easy miles before dinner. Then we went to the Festival of Lights, which Ellie really enjoyed. She unfortunately dropped her favorite toy and now it is probably gone forever.</p> <p>On a brighter note, I got a Most Miles Run prize at work for the year: a gift card to Bills Bike &amp; Run, wahoo!</p> Mon, 11 Dec 2017 07:00:00 Sat, Dec 09, 2017 <p>15.6 miles in 1:54:10. Workout was:</p> <p>2 mile warmup</p> <p>3 sets of 1 mile at lactate threshold (6:34/mi), 2 miles at goal marathon pace (7:09/mi), 1 mile recovery</p> <p>2.6 mile cooldown</p> <p>It&#39;s actually warm enough to melt some of the ice today! :D</p> Sat, 09 Dec 2017 07:00:00 Fri, Dec 08, 2017 <p>6 easy before dinner. Gym was closed at lunch time, otherwise I would&#39;ve run then.</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 <p>6.4 easy on the treadmill at work. 49:39. I don&#39;t think I&#39;ll be running tonight. Had a blister the shape of one of those ovular ibuprofen tablets.</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 <p>7 miles at lunch time. 6 sets of 4 minutes at VO2max (6:20/mi), and 3 minutes at recovery pace (8:00/mi). Felt really good after the first 2 sets and kicked on the last set.&nbsp;</p> <p>5 miles easy before dinner.</p> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 <p>6.3 miles on the treadmill at lunch time. 49:17</p> <p>2.8 miles on the treadmill before dinner w some good strides. 20:48</p> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 <p>6.5 easy with some dust-busters in there. I felt pretty good moving with strides at 10.4-10.5 instead of the usual 10.0mph.</p> 5 miles before dinner. Mon, 04 Dec 2017 07:00:00 Sat, Dec 02, 2017 About 90 minutes on the treadmill. Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 <p>Marathon paceed self-test today:</p> <p>2 mile warmup</p> <p>15 miles at 7:14/mi (8.3mph)</p> <p>2 mile cooldown</p> <p>Total time was 2:19:10</p> Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 <p>6.92 easy with some mild strides. Cub Scouts in the evening.</p> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 <p>6.43 out in the cool desert at lunch time.</p> <p>5 easy on the treadmill. Watched half of a documentary called &quot;Life Off Grid&quot;. Such impressive people that are almost or completely independent.</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 <p>5x(4minutes VO2max, 3 minutes recovery). Treadmill was really helpful for getting a good workout with this. My mental stamina is lacking more than my physical stamina... 45:30</p> <p>5 easy miles with some strides. 38:34</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 <p>6.3 easy miles at lunch time on the treadmill. Started very easy, and slowly built up to 7:30/mile pace. 49:38</p> <p>4.2 miles before dinner in 33:15</p> Mon, 27 Nov 2017 07:00:00 Sat, Nov 25, 2017 Back on the treadmill in the Cottonwood Heights Recreation Center. 4 mile warm up, then 3x(1 mile T, 2 mile M, 1 mile recovery). Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 One last run before we leave Southern Utah. Did mile 13 at lactate threshold and then a hard0.1 immediately after that. Has been a wonderful week. Now back up to SLC for a wedding. Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 Mostly easy miles out in Toquerville (sp?). Did mile 13 at moderately hard effort. Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 Easy miles out past Hurricane. Ran 13.28 in 1:53:22 today and 13.27 in 1:53:20 yesterday. Completely coincidental. Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 Easy running from La Verkin to Virgin and back. It was really early in the morning, and I didn't realize that the sun wasn't going to go up at all until later. Saw at least 10 shooting stars though! Several strides towards the end. Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 15.4 miles on a long run this morning. The Cottonwood Heights Recreation Center sure is nice! Mon, 20 Nov 2017 07:00:00 Sat, Nov 18, 2017 30 minutes into our trip, I realized I forgot to pack any running shoes. Once we got to Cottonwood Heights, I went to Sierra Trading Post and got a $40 pair of Skechers. Of all the pairs of shoes I've owned, this was definitely the best FIRST run in a pair. If the rest of the week is this nice I will probably go and buy several more pairs of this shoe. After a 3 mile warm up run, I felt good enough to do a lactate threshold (6:40/mile) workout. 5 minutes, ymin, and 7 min with 1 minute recoveries. 30 minutes easy. 5 min, 6 min, 7 min, 6 min, and 5 min with 1 minute recoveries. Finished with a 1 mile cool down. 16 miles in 1:59:38 on the treadmill. Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 Easy running for 90 minutes early in the morning before today's road trip! Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 <p>Easy, slowly increasing pace as felt comfortable. (6.4 miles) Lunch time.</p> 4.6 easy before dinner Thu, 16 Nov 2017 07:00:00