The Perils of Self Betterment Running Blog at FastRunningBlog.Com http://JD.fastrunningblog.com/ Tue, 23 Jul 2019 01:36:15 FeedCreator 1.7.2 Mon, Jul 22, 2019 http://JD.fastrunningblog.com/blog-07-22-2019.html <p>4 miles - lobster loop</p> <p>750am -sun, mid 70&#39;s</p> <p><small>WT 36 miles</small></p> Mon, 22 Jul 2019 06:00:00 Sun, Jul 21, 2019 http://JD.fastrunningblog.com/blog-07-21-2019.html <p>well, back to my original plan to run another marathon only for a pr attempt - not happening this year. luckily i can drop down to the half at huntsville in september. my hope is to keep a solid 40-50 mile per week base throughout this winter and see about a fall marathon for 2020<br /> my body just isn&rsquo;t cooperating - i may have done too much too soon. no injuries or anything just real slow to adapt to higher mileage. &nbsp; &nbsp; &nbsp;</p> <p>i realize i could &ldquo;finish&rdquo; a marathon this september, but it would be a death march at the end and i&rsquo;m just not interested in doing that.&nbsp;</p> <p>wt- 40 miles&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Sun, 21 Jul 2019 06:00:00 Sat, Jul 20, 2019 http://JD.fastrunningblog.com/blog-07-20-2019.html <p>6 miles - gordon loop et al.</p> <p>830am - sun, mid 70&#39;s, humidity 38% (thought i felt extra sweaty today)</p> <p><small>WT 40 miles</small></p> Sat, 20 Jul 2019 06:00:00 Fri, Jul 19, 2019 http://JD.fastrunningblog.com/blog-07-19-2019.html <p>6 miles - lobster/crestview/wasatch</p> <p>8am - sun, mid 70&#39;s</p> <p><small>WT 34 miles</small></p> Fri, 19 Jul 2019 06:00:00 Thu, Jul 18, 2019 http://JD.fastrunningblog.com/blog-07-18-2019.html <p>8 miles - gordon/ftlnoutnback/rainbow/wasatch</p> <p>750am - sun, upper 70&#39;s</p> <p><small>WT 31 miles</small></p> Thu, 18 Jul 2019 06:00:00 Wed, Jul 17, 2019 http://JD.fastrunningblog.com/blog-07-17-2019.html <p>8 miles - treadmill tempo - 2 mi wu, 5 miles@mp, 1 mi cd - the Cowboy Junkies eased my mind for this one.</p> <p>noon - tm</p> <p><small>WT 31 miles</small></p> Wed, 17 Jul 2019 06:00:00 Tue, Jul 16, 2019 http://JD.fastrunningblog.com/blog-07-16-2019.html <p>&nbsp;4 miles - lobster loop</p> <p>750am - sun, low 70&#39;s</p> <p><small>WT 33 miles</small></p> Tue, 16 Jul 2019 06:00:00 Mon, Jul 15, 2019 http://JD.fastrunningblog.com/blog-07-15-2019.html <p>8 miles - lobster/crestview/church/rainbow/walgreens/wasatch</p> <p>took two days off from running, slept a lot.</p> <p>750am - sun, mid to upper 70&#39;s</p> <p><small>WT 41 miles</small></p> Mon, 15 Jul 2019 06:00:00 Fri, Jul 12, 2019 http://JD.fastrunningblog.com/blog-07-12-2019.html <p>3 easy miles on the treadmill - i woke exhausted and took the morning off from running. The Waifs kept the rhythm going</p> <p>330pm - tm</p> <p><small>WT 46 miles</small></p> Fri, 12 Jul 2019 06:00:00 Thu, Jul 11, 2019 http://JD.fastrunningblog.com/blog-07-11-2019.html <p>8 miles - gordon/forrtlane/minority stitch/wasatch - legs felt trashed</p> <p>730am - sun, mid 70&#39;s</p> <p><small>WT 47 miles</small></p> Thu, 11 Jul 2019 06:00:00 Wed, Jul 10, 2019 http://JD.fastrunningblog.com/blog-07-10-2019.html <p>AM - 6 miles - lobster/baptist/crestview/wasatch - 8:40 avg, last mile@8:13</p> <p>yesterdays 12 miler was good miles but my legs were wonky the whole way and my pace was very slow, i think i was experiencing some DOMS from sunday &quot;speedwork&quot; but today i felt completley recovered</p> <p>730am - sun, upper 60&#39;s</p> <p>PM - 4 miles - treadmill - 8:41 avg - wasn&#39;t going to do the second run, my legs felt spent all afternoon but almost immediately felt better once i got started.</p> <p>5pm - tm</p> <p>&nbsp;</p> <p><small>WT 49&nbsp;miles</small></p> <p>&nbsp;</p> Wed, 10 Jul 2019 06:00:00 Tue, Jul 09, 2019 http://JD.fastrunningblog.com/blog-07-09-2019.html <p>12 miles - gordon/ft lane/antelope/emerald/oakridge/wasatch - 9:52 avg</p> <p>730am - +/-70F</p> <p><small>WT 43 miles</small></p> Tue, 09 Jul 2019 06:00:00 Sun, Jul 07, 2019 http://JD.fastrunningblog.com/blog-07-07-2019.html <p>10 miles - treadmill workout - 15 min.wu then 10x1 min on/off @mp/&nbsp;3 min easy/ 15x2 min on/1 min off @mp - about a mile cooldown to get 10 miles. my mp is 8:20, the &quot;off&quot; minutes ranged from 9:40 to 10:00 minutes per mile</p> <p>&nbsp;</p> <p>i found the 2 minute repeats were easier because it was long enough i could relax and work on form etc. with the 1 minute reps i feel like i&#39;m always watching the clock. mentally the hardest part of this run was the warmup and the cooldown. physically everything felt good.</p> <p>10am - tm</p> <p><small>WT 45 miles</small></p> <p>&nbsp;</p> Sun, 07 Jul 2019 06:00:00 Sat, Jul 06, 2019 http://JD.fastrunningblog.com/blog-07-06-2019.html <p>3 miles on the treadmill - feeling tired today - hopefully a short day yesterday and today will have me feeling perky tomorrow - 8:50 avg</p> <p>1130am - tm</p> <p><small>WT 51 miles</small></p> Sat, 06 Jul 2019 06:00:00 Fri, Jul 05, 2019 http://JD.fastrunningblog.com/blog-07-05-2019.html <p>4 miles - lobstatch loop - that was probably the roughest i have felt this year on a run. things did show signs of loosening up in the 4th mile though so i think this jog was beneficial. 10:01 avg</p> <p>820am - sun, mid 60&#39;s</p> <p><small>WT 52 miles</small></p> Fri, 05 Jul 2019 06:00:00 Thu, Jul 04, 2019 http://JD.fastrunningblog.com/blog-07-04-2019.html <p>10 miles - from home - cemetery loops/fairfield out and back - 9:39 avg</p> <p>810am - sun, upper 60&#39;s</p> <p><small>WT 55 miles</small></p> Thu, 04 Jul 2019 06:00:00 Wed, Jul 03, 2019 http://JD.fastrunningblog.com/blog-07-03-2019.html <p>4 miles - rest day so i took the morning off and ran 4 on the treadmill later. after the first mile i did quarters@gmp with quarter breaks - just to spice up the treadmill scene a little bit.</p> <p>11am - tm</p> <p><small>WT 49 miles</small></p> Wed, 03 Jul 2019 06:00:00 Tue, Jul 02, 2019 http://JD.fastrunningblog.com/blog-07-02-2019.html <p>8 miles - gordon/fortlane/antelope/wasatch. - 9:34 avg</p> <p>3x30 second hill reps on golden in the 7th mile</p> <p>750am - sun, mid to upper 70&#39;s</p> <p><small>WT 55 miles</small></p> Tue, 02 Jul 2019 06:00:00 Mon, Jul 01, 2019 http://JD.fastrunningblog.com/blog-07-01-2019.html <p>6 miles - owens/wasatch loop - 9:23 avg (last mile@8:42)</p> <p>750am - sun, upper 60&#39;s</p> <p><small>WT 54 miles</small></p> Mon, 01 Jul 2019 06:00:00 Sun, Jun 30, 2019 http://JD.fastrunningblog.com/blog-06-30-2019.html <p>16 miles on the buffalo ranch trail - i haven&#39;t been out here in about 4 years i think. it&#39;s a 3.7 ish mile loop thats relatively flat and has a nice pea gravel surface. temps in the mid to upper 70&#39;s but it was mostly cloudy and breezy which took the edge off the warmth. i was hoping for maybe a couple of more miles today but nothing ever really came together and i stopped at sixteen. again, had plenty of energy, no pains or niggles, just sort of flat...was hoping things would sync up but it never happened and as a result i was moving pretty slow - still, happy to get it done. - 9:56 avg</p> <p>i met all my micro goals for the month of june by running at least 200 miles (212), getting a 50 mile&nbsp;week (i hit a high of 55 somewhere in there),&nbsp;and a &quot;long&quot; run of 15 miles (16). so things are moving along according to plan, i&#39;m healthy, no injuries, just a little tired. anitcipating some sort of &quot;breakthrough&quot; along the way where a faster pace feels effortless and a 20 miler feels easy - or maybe that&#39;s too much to ask at 55 years old...time will tell</p> <p>650am - mostly cloudy, mid to upper 70&#39;s</p> <p><small>WT 54 miles</small></p> Sun, 30 Jun 2019 06:00:00 Sat, Jun 29, 2019 http://JD.fastrunningblog.com/blog-06-29-2019.html <p>4 miles - gordon loop</p> <p>810am - sun, mid 60&#39;s</p> <p><small>WT 38 miles</small></p> Sat, 29 Jun 2019 06:00:00 Fri, Jun 28, 2019 http://JD.fastrunningblog.com/blog-06-28-2019.html <p>7 miles - lobster/gordon/fortlane/goldenrainbow/wasatch</p> <p>740am - sun, low 70&#39;s</p> <p><small>WT 46 miles</small></p> Fri, 28 Jun 2019 06:00:00 Thu, Jun 27, 2019 http://JD.fastrunningblog.com/blog-06-27-2019.html <p>4 miles - o-lobster-b loop</p> <p>740am - partly cloudy, windy, mid 70&#39;s</p> <p><small>WT 43 miles</small></p> Thu, 27 Jun 2019 06:00:00 Wed, Jun 26, 2019 http://JD.fastrunningblog.com/blog-06-26-2019.html <p>10 miles - gordon/fortlane/antelope/rainbow/wasatch</p> <p>730am - sun, low to mid 70&#39;s, warm but a nice breeze helped</p> <p><small>WT 49 miles</small></p> Wed, 26 Jun 2019 06:00:00 Tue, Jun 25, 2019 http://JD.fastrunningblog.com/blog-06-25-2019.html <p>7 miles on the treadmill - 2 mi wu, 20 x 1 min on/off (on@8 min pace/off@930ish), left with about 1/2 mile cooldown for 7 miles</p> <p>330pm - tm</p> <p><small>WT 49 miles</small></p> Tue, 25 Jun 2019 06:00:00 Mon, Jun 24, 2019 http://JD.fastrunningblog.com/blog-06-24-2019.html <p>6 miles - owens/lobster/crestview/wasatch - cut back planned for this week</p> <p>730am - sun, low 60&#39;s</p> <p><small>WT 50 miles</small></p> Mon, 24 Jun 2019 06:00:00 Sat, Jun 22, 2019 http://JD.fastrunningblog.com/blog-06-22-2019.html <p>12 miles - owens/crestview/gordon/fortlaneoutnback/fairfiled/adamswood/whitesides/wasatch</p> <p>felt blah again today - no doubt adaptation is to blame -</p> <p>730am - sun, low to mid 50&#39;s</p> <p><small>WT 52 miles</small></p> Sat, 22 Jun 2019 06:00:00