Run Donald, Run! Running Blog at FastRunningBlog.Com http://Donald.fastrunningblog.com/ Sat, 24 Jun 2017 06:03:43 FeedCreator 1.7.2 Thu, Jun 22, 2017 http://Donald.fastrunningblog.com/blog-06-22-2017.html <p>6 miles at lunch time - LT workout: 2.5 miles w/ 3minute rest, 1.5 miles w/ 2 minute rest, 5 minutes</p> <hr /> <p>&nbsp;</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 http://Donald.fastrunningblog.com/blog-06-21-2017.html <p>6.03 miles - easy in the desert. Picked up to marathon effort for a mile towards the end and finished the last 0.4ish easy again.</p> <hr /> <p>&nbsp;</p> 5 easy miles. My wife used the treadmill ythe other day and had the incline at 4%. It took me several miles to figure out why I felt so slow...funny! Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 http://Donald.fastrunningblog.com/blog-06-20-2017.html <p>6.05 easy miles with six 20 second strides a minute apart.</p> <hr /> <p>&nbsp;</p> 5 stroller miles after work. The heat really put me out. I definitely should've stopped and walked home... Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://Donald.fastrunningblog.com/blog-06-19-2017.html <p>6.03 easy miles out in the desert. It was pretty warm, but not bad for a light jog.</p> <hr /> <p>5 easy miles on the treadmill to try and avoid the sun. Still plenty hot inside.</p> Mon, 19 Jun 2017 06:00:00 Sat, Jun 17, 2017 http://Donald.fastrunningblog.com/blog-06-17-2017.html Had a really great progression run this morning. Held it pretty steady and kept speeding up, when at first I thought I was going out too fast. 15 mile progression run. Didn't use any fuel during the run. Stayed under 7:40 after about mile 7 and then finished the last mile in 6:58. Did 7.22 miles easy for a weekly mileage topper in the PM. Sat, 17 Jun 2017 06:00:00 Fri, Jun 16, 2017 http://Donald.fastrunningblog.com/blog-06-16-2017.html Easy windy miles in the desert. Then way too much sugar at a friend's birthday! Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 http://Donald.fastrunningblog.com/blog-06-15-2017.html 6.04 miles at lunch time: a 20 minute tempo run with 5 strides afterwards. 5.08 easy miles in the evening pushing Ellie in the stroller. I really should invest in a jogging stroller... Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://Donald.fastrunningblog.com/blog-06-14-2017.html <p>6 easy miles out in the desert at lunch time. Great weather!</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 http://Donald.fastrunningblog.com/blog-06-13-2017.html <p>4.3 easy miles on the treadmill during lunch</p> <hr /> <p>5 easy miles on the treadmill before dinner</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://Donald.fastrunningblog.com/blog-06-12-2017.html <p>Bad weather prevented my lunch run, but I think it was good to take a break because of the mileage I put in this weekend.</p> <hr /> <p>Weather was still bad with hail warnings in the evening, so 5 miles on the treadmill.</p> Mon, 12 Jun 2017 06:00:00 Sat, Jun 10, 2017 http://Donald.fastrunningblog.com/blog-06-10-2017.html <p>Treadmill workout/fitness test: 15 miles at marathon pace (7:42/mi) speeding up to LT pace for the last mile. Loving the new treadmill, but I think I&#39;ll run outside while the good weather lasts.</p> 5 easy miles around the neighborhood in the early afternoon Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 http://Donald.fastrunningblog.com/blog-06-09-2017.html <p>90 minutes easy in the early AM. Felt pretty good, except for a weird twinge in my lower back in the last 0.5ish. Hopefully nothing. 10.29 miles</p> <hr /> <p>Ran across the neighborhood as a warmup for a test run on a treadmill that someone is selling. I decided to buy it. It&#39;s about a year old and looks unused. They are moving on Monday and trying to sell it quick (i.e. for a bargain). Score! 1.82 miles</p> <hr /> <p>3.51 easy miles with a few quick bouts to stay fresh for tomorrow&#39;s test.&nbsp;</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 http://Donald.fastrunningblog.com/blog-06-08-2017.html <p>4.91 miles at lunch time. Nothing in the afternoon except a fun date and a big ice cream cone.</p> Thu, 08 Jun 2017 06:00:00 Wed, Jun 07, 2017 http://Donald.fastrunningblog.com/blog-06-07-2017.html <p>6.32 miles at lunch time - 3x5minutes at LT with 1 minute jogs. 3x3minutes at VO2max with 2 minute jogs. 2x400meters at mile pace with 3 minute very easy jogs. I was hoping to do three 400s, but apparently 6 miles/50 minutes is not enough time for all of that. This was the hardest I&#39;ve pushed myself in awhile. It was grueling but also fun to work really hard like that. One month and one day until Bryce Canyon.&nbsp;</p> <hr /> <p>5.01 easy miles with Ellie in the stroller. It was hot today, I was ready to go back inside.</p> Wed, 07 Jun 2017 06:00:00 Tue, Jun 06, 2017 http://Donald.fastrunningblog.com/blog-06-06-2017.html <p>6.05 miles at lunch time - 6x20 second strides</p> <hr /> <p>Strength training after work<br /> &nbsp;</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 http://Donald.fastrunningblog.com/blog-06-05-2017.html <p>6 easy miles at lunch time. 5 easy miles pushing Ellie this evening. </p> Mon, 05 Jun 2017 06:00:00 Sat, Jun 03, 2017 http://Donald.fastrunningblog.com/blog-06-03-2017.html <p>Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I&#39;ve come a long way on this type of workout. I used to really botch the later set.&nbsp;This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.</p> <p>&nbsp;</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 http://Donald.fastrunningblog.com/blog-06-02-2017.html <p>6 easy miles at lunch time.</p> <hr /> <p>5 easy miles with Ellie in the stroller. She has come to really love my runs, it is fun to see how excited she is for it when I get home.</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 http://Donald.fastrunningblog.com/blog-06-01-2017.html <p>6.03 miles at lunch time - 9x200meters. Did a 3 mile warm up, but apparently that wasn&#39;t enough. My splits improved slightly as time went on. I think the last 200 was probably a little short. I definitely FELT better progressively on each split. I was actually tracking each of them as 0.13 miles on my garmin on a straight road. 50.99, 50.40, 49.47, 48.36, 49.42, 49.82, 48.37, 48.48, 43.6 0</p> <hr /> <p>5 easy miles pushing Ellie in the stroller.</p> Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 http://Donald.fastrunningblog.com/blog-05-31-2017.html <p>6.02 easy miles at lunch time. Perfect weather.</p> <hr /> <p>5.01 easy miles pushing Ellie around the neighborhood. Again, absolutely splendid weather.</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 http://Donald.fastrunningblog.com/blog-05-30-2017.html <p>6.43 miles at lunch time - 5x0.85 miles @ threshold pace. Got a little tired on the last one, finished in about 6:06 there (7:10/mi pace)</p> <hr /> <p>Strength training before dinner.</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 http://Donald.fastrunningblog.com/blog-05-29-2017.html <p>10.7 miles - an out and back loop on Broadway/Hwy 20. Went straight west and turned back. Might do some strength training or a double later. Got some other laborious work to do in the yard today.</p> <hr /> <p>2.87 miles - easy miles in the late afternoon. Cut a little short (trying to avoid turning a current hot spot into a blister)</p> Mon, 29 May 2017 06:00:00 Sat, May 27, 2017 http://Donald.fastrunningblog.com/blog-05-27-2017.html <p>15 miles out in Osgood. Picked it up to threshold pace where I knew two 0.85 mile-ish&nbsp;Strava segments were located. Being out far in the farm lansds&nbsp;where they were&nbsp;there wasn&#39;t much competition, so I took advantage! Picked it up to marathon pace for the last mile.</p> <hr /> <p>5.4 easy miles in the afternoon. Got to 65 for the week. Back to average mileage from before SLC.</p> Sat, 27 May 2017 06:00:00 Fri, May 26, 2017 http://Donald.fastrunningblog.com/blog-05-26-2017.html <p>10.51 easy miles this morning. Most of it was a peaceful morning, but the last 2.5 miles were an unexpected heavy&nbsp;rainstorm. I was planning on a double in the afternoon, but it wasn&#39;t able to fit in the family schedule. Oh well, it&#39;s been a good 4-day weekend so far :)</p> Fri, 26 May 2017 06:00:00 Thu, May 25, 2017 http://Donald.fastrunningblog.com/blog-05-25-2017.html <p>6.01 easy miles at lunch time. Did a strong 0.2 mile practice kick 0.5 miles before the end.</p> <hr /> <p>5.06 miles pushing Ellie in the stroller. She has developed some endurance and doesn&#39;t start whining at mile 4 anymore :D</p> Thu, 25 May 2017 06:00:00 Wed, May 24, 2017 http://Donald.fastrunningblog.com/blog-05-24-2017.html <p>6.02 &quot;easy&quot; miles at lunch time.&nbsp;These were 3 miles into a 35-40 mph headwind. I really would have preferred a 5% grade over this. The last 3 were pretty nice, but I still I felt worn out at the end from fighting the wind.</p> Wed, 24 May 2017 06:00:00 Tue, May 23, 2017 http://Donald.fastrunningblog.com/blog-05-23-2017.html <p>6.04 miles at lunch time. Did 2x(2x200,1x400) at repetition pace. Felt good, but I couldn&#39;t quite keep 6:00/mi. I wasn&#39;t losing form though, so I think I just need to adapt to R-pace workouts.</p> <hr /> <p>Strength training after work</p> Tue, 23 May 2017 06:00:00 Mon, May 22, 2017 http://Donald.fastrunningblog.com/blog-05-22-2017.html <p>6 easy miles at lunch time</p> <hr /> <p>5 easy miles pushing Ellie</p> Mon, 22 May 2017 06:00:00