Run Donald, Run! Running Blog at FastRunningBlog.Com Fri, 19 Jul 2019 17:52:44 FeedCreator 1.7.2 Fri, Jul 19, 2019 <p>Easy run with 6 strides in the middle. (7.6 in 0:59:48)</p> <p>Wogging lunch run. (3.32 in 0:30:53)</p> Fri, 19 Jul 2019 06:00:00 Thu, Jul 18, 2019 <p>Easy treadmill run before the bus. (8.3 in 1:04:58)</p> <p>Easy lunch run in strong winds with Jack. (4.51 in 0:36:32)</p> Thu, 18 Jul 2019 06:00:00 Wed, Jul 17, 2019 <p>1E,5x(1T,2min),CD.&nbsp;One last dust buster before this weekend&#39;s race. Besides some strides later in the week too. (9.2 in 1:05:13)</p> <p>Easy lunch run. (4.18 in 0:34:51)</p> Wed, 17 Jul 2019 06:00:00 Tue, Jul 16, 2019 <p>Treadmill before the bus. Did some incline and ended up with around 1300&#39; gain overall. (8.3 in 1:06:24)</p> <p>Lunch run with Jack. We took it really slow today. I definitely needed it, as my muscles are still fatigued and sore from last week. Kinda weird, as I felt fine Saturday and Sunday. (5.08 in 0:43:38)</p> Tue, 16 Jul 2019 06:00:00 Mon, Jul 15, 2019 <p>Took my mom to the airport this morning, so no morning run. This week with her was so much fun. I am so happy that my parents are looking to move closer soon.&nbsp;</p> <p>Easy lunch run. Some discomfort in the quad right at the end. Glad it was a light day. (6.13 in 0:50:41)</p> Mon, 15 Jul 2019 06:00:00 Sat, Jul 13, 2019 Treadmill workout. 1E,2x(4M,1E),2x(3M,1E),1E. (19 in 2:15:30) Some gnarly rubbing on the skin by my Achilles tendons. Felt pain around mile 11, but it went away pretty quick. No tendinitis, just skin chafing. Sat, 13 Jul 2019 06:00:00 Fri, Jul 12, 2019 Easy treadmill run with intermittent moderate splits (8mph). (13 in 1:39:49) Fri, 12 Jul 2019 06:00:00 Thu, Jul 11, 2019 <p>Long run on the green belt. It felt really good and relaxed, but I probably went a little too long. (12.79 in 1:49:16)</p> Thu, 11 Jul 2019 06:00:00 Wed, Jul 10, 2019 <p>Great treadmill workout: 30 minute warmup, 15 miles at marathon pace (8.7mph), 1.25 mile cooldown.&nbsp;Another great mental and physical challenge! (20 in 2:22:59)</p> Wed, 10 Jul 2019 06:00:00 Tue, Jul 09, 2019 <p>Treadmill before the bus. Some minor digestive issues before during and after. (8.1 in 1:02:56)</p> <p>Easy lunch run. (4.51 in 0:37:21)</p> Tue, 09 Jul 2019 06:00:00 Mon, Jul 08, 2019 <p>Treadmill before the bus. 10 strides. (8.5 in 1:05:13)</p> <p>Lunch run. Jack got out late again. Funny story that leads me to agree with Dr. Noakes&#39; central governor theory. Jack said he would try to catch me, and I knew he was telling the truth. I tried to go at a normal pace for an easy run. Every mile marker indicated to me that I was going much faster than for a normal easy run though. It&#39;s a good thing that we humans don&#39;t have conscious control over that governor, because otherwise there would be a lot more overuse injuries among runners. Jack had a similar story: that he was running faster than usual and still felt really good. I guess you could say I was a &quot;jackrabbit&quot; for this run. (4.46 in 0:35:55)</p> Mon, 08 Jul 2019 06:00:00 Sat, Jul 06, 2019 2 mile warmup, 3 mile T, 3 minute E, 2 mile T, 2 minute E, 5x(3 minute hard, 2 minute E), 6x(200m R, 200m E), cool down. T=9mph, Hard=9.5mph, R=10mph. This workout was just what the doctor ordered. The kind that pushes you right up to a healthy limit that helps you gain strength not just physically but also mentally. It is a cool feeling to to be close to that limit and becoming better requires having an awareness of it. (14 in 1:39:44) Sat, 06 Jul 2019 06:00:00 Fri, Jul 05, 2019 <p>Easy treadmill run before the bus. (8.5 in 1:08:00)</p> <p>Lunch run, partially/mostly with Jack. He got ready a little late, so we met up later in the run. I think he wanted to go a little fast, because we ended up with fast splits than I expected (5.26 in 0:42:06)</p> Fri, 05 Jul 2019 06:00:00 Thu, Jul 04, 2019 Planned a long run for my day off. Happy 4th of July! Celebrated on the treadmill with an American tv show filmed in Canada... haha. (19 in 2:24:24) Thu, 04 Jul 2019 06:00:00 Wed, Jul 03, 2019 <p>Treadmill before the bus. (8.1 in 1:03:07)</p> Lunch run with Jack today. He is a great running buddy! (4.5 in 0:37:32) Wed, 03 Jul 2019 06:00:00 Tue, Jul 02, 2019 <p>Treadmill before the bus. (8.3 in 1:04:16)</p> <p>Lunch run. Jack is back! (his knee is better now) So I got to run with him, which was nice. (5.04 in 0:41:14)</p> Tue, 02 Jul 2019 06:00:00 Mon, Jul 01, 2019 <p>Treadmill before the bus. 14 strides. Very warm and sweaty. (8.5 in 1:02:21)</p> <p>Lunch run at work. Also very warm and also fairly sweaty. (4.5 in 0:37:48)</p> Mon, 01 Jul 2019 06:00:00 Sat, Jun 29, 2019 This run ended up being longer than planned. I felt really great, and decided to make some distance training on a good day. (20 in 2:43:47) Sat, 29 Jun 2019 06:00:00 Fri, Jun 28, 2019 Easy long run around Daybreak. Wow, this neighborhood is humongous! (11.5 in 1:35:30) Fri, 28 Jun 2019 06:00:00 Thu, Jun 27, 2019 <p>Decided to follow Steve Magness&#39; advice and put some faster splits intermittently in my workout instead of the traditional speedup at the end. Felt different and mixed thing sup in a nice way. (8.8 in 1:04:20)</p> Easy lunch run (4.48 in 0:37:35) Thu, 27 Jun 2019 06:00:00 Wed, Jun 26, 2019 <p>Treadmill before the bus (8.5 in 1:05:40)</p> Daddy Daughter Date. Pushed Ellie in the stroller to the playground, then to Reed's Dairy, then back home. (2.86 in 0:27:50) Wed, 26 Jun 2019 06:00:00 Tue, Jun 25, 2019 <p>Treadmill before the bus. 10 strides. (8.5 in 1:03:42)</p> <p>Lunch run. (4.58 in 38:03)</p> Tue, 25 Jun 2019 06:00:00 Mon, Jun 24, 2019 <p>Treadmill before the bus (8.3 in 1:03:47)</p> Mon, 24 Jun 2019 06:00:00 Sat, Jun 22, 2019 <p>Treadmill workout. 2 mile warmup, 6x(1 mile lactate threshold, 1 minute), 4x(200m R, 200m), 4x(400m R, 400m), CD. It was a slightly smaller workout, but with the recent uptick in mileage, I think it was a good idea to be safe. (13 in 1:32:03)</p> Sat, 22 Jun 2019 06:00:00 Fri, Jun 21, 2019 <p>Treadmill before the bus. (8.2 in 1:01:31)</p> <p>Easy lunch run. Perfect temperature and almost no wind. (4.37 in 0:35:31)</p> Fri, 21 Jun 2019 06:00:00 Thu, Jun 20, 2019 <p>Treadmill before the bus. (8.3 in 1:03:48)</p> <p>Easy lunch run. The wind made it a little harder though. It really isn&#39;t that bad when there&#39;s no dust flying and it&#39;s not too cold! (4.23 in 0:35:53)</p> Thu, 20 Jun 2019 06:00:00 Wed, Jun 19, 2019 <p>Lactate threshold workout. Less steam this morning... 1 mile warmup, 3x(2T,2min), 3 strides. (8.17 in 1:02:02) Lunch run. Little windy but felt nice too. (4 34 in 0:34:04)</p> Wed, 19 Jun 2019 06:00:00