Just run Running Blog at FastRunningBlog.Com http://fast.fastrunningblog.com/ Mon, 19 Feb 2018 22:51:10 FeedCreator 1.7.2 Mon, Feb 19, 2018 http://fast.fastrunningblog.com/blog-02-19-2018.html <p>With today being a federal holiday, I was tempted to go into holiday mode especially since it was drizzling rain. &nbsp;Since I had a bad week of running last week, I decided to get a fresh start this week.</p> <p>Ran down to the trail. &nbsp;There were some members from a nearby church out for a morning run on the trail. &nbsp;We all turned around at the 1.5 mile marker and I just kept going until I got home. &nbsp;I was grateful for the crosswalk light being red so I could catch my breath for the home stretch.</p> <p>14:37.19 to the trail start and back across Treetop</p> <p>15:00.25 (about 1.4 miles) to the 1.5 marker</p> <p>16:08.74 back to Treetop (I hate those hills!)</p> <p>12:48.50 Home = 58:34.68 Total run time</p> <p>Averages out to an 11:43 mile. &nbsp;Did a set of 10 pushups and 20 situps to kind of loosen up before stretching.</p> Mon, 19 Feb 2018 07:00:00 Fri, Feb 16, 2018 http://fast.fastrunningblog.com/blog-02-16-2018.html <p>Today just was not my day. &nbsp;I ate way too much last night and felt every bit of it this morning. &nbsp;In fact, I was ready to just turn around and come home after the first minute on the road. &nbsp;However, I just kept plodding along with the promising thought that I could slow down even more if I needed to or even start walking. &nbsp;While the picture in my head was of me effortlessly enjoying a fun run, reality was quite different. &nbsp;It was painful.</p> <p>46:42.02 Total time</p> <p>NTA - 14:38.50</p> <p>Cape Fear 1/2 Mile Marker - 12:22.19</p> <p>Trail Start - 5:27.96</p> <p>Home - 14:13.37</p> Fri, 16 Feb 2018 07:00:00 Thu, Feb 15, 2018 http://fast.fastrunningblog.com/blog-02-15-2018.html <p>3 sets: 20 squats, 20 xfit pushups, 24 situps, 24 flutter kicks, 24 back bridges, 54 sec plank, 15 swimmers. &nbsp;The pushups, situps and plank were hard. &nbsp;Everything else was kind of easy.</p> Thu, 15 Feb 2018 07:00:00 Wed, Feb 14, 2018 http://fast.fastrunningblog.com/blog-02-14-2018.html <p>My little one woke up way too early just as I was about to get started. &nbsp;I just went back to bed with her to try to get her back to sleep. &nbsp;She didn&#39;t but I enjoyed my time with her.</p> Wed, 14 Feb 2018 07:00:00 Tue, Feb 13, 2018 http://fast.fastrunningblog.com/blog-02-13-2018.html <p>No matter which way I run this loop, there are hills to be dealt with. &nbsp;I just can&#39;t escape them. &nbsp;I was looking to beat my previous time and set a new personal best for this route, but my left knee did not agree with me. &nbsp;Had to slow down on the uphills. &nbsp;Threw five 10 second sprints in at the end to finish up. &nbsp;I need to cut the break time down.</p> <p>45:28.31</p> <p>Did a set of situps when I finished. &nbsp;It was the hardest set of 30 that I ever have done. &nbsp;My body was just tired and didn&#39;t care to do any situps. &nbsp;What a horrible feeling.</p> Tue, 13 Feb 2018 07:00:00 Sat, Feb 10, 2018 http://fast.fastrunningblog.com/blog-02-10-2018.html <p>Guesstimate a 20 minute jog as a mile and a quarter. &nbsp;Jog for 10 minutes to warm up. &nbsp;Then jog for 50 seconds and increase speed for 10 seconds before returning to jogging pace. &nbsp;It was a fun run. &nbsp;I was on pace to get back before my 20 minutes expired so had to extend just a little bit more distance to get my full 20. &nbsp;It was indeed a fun run.</p> <p>Prior to running:&nbsp;</p> <p>Warm up set: 20 squats, 10 knee pushups, 5 prone rows, 5 rowers, 5 flutter kicks, 5 alternate bridge, plank for 17 sec.</p> <p>3 sets: 20 squats, 20 pushups, 20 prone rows, 21 situps, 20 4 count flutter kicks, 20 alternate bridge, plank 51 sec.</p> <p>The numbers don&#39;t look so hot, but I just have to keep doing the exercises to get better. &nbsp;The last time I had the opportunity to work out on my own, I just jogged. &nbsp;That wasn&#39;t good for my run time or pushups or situps. &nbsp;It was just good for jogging. &nbsp;Yup. &nbsp;I could jog anywhere.</p> Sat, 10 Feb 2018 07:00:00 Thu, Feb 08, 2018 http://fast.fastrunningblog.com/blog-02-08-2018.html <p>Ran it in reverse. &nbsp;Through in minute on / minute off of running. &nbsp;Did 10 reps of that. &nbsp;Jogged back and added in four 10 second sprints for fun. &nbsp;It just makes you feel like the fastest man in the world when you are sprinting against yourself. 47:20.79</p> Thu, 08 Feb 2018 07:00:00 Tue, Feb 06, 2018 http://fast.fastrunningblog.com/blog-02-06-2018.html <p>3 sets: 16 Squats, 20 pushups, 15 prone rows, 21 situps, 20 flutter kicks, 20 alternating back bridge, 48 sec plank.</p> Tue, 06 Feb 2018 07:00:00 Mon, Feb 05, 2018 http://fast.fastrunningblog.com/blog-02-05-2018.html <p>My wife was experimenting yesterday with the making of apple fritters. &nbsp;I was the lucky recipient of her experiments. &nbsp;While it sure was good yesterday, today out on the trail, I felt every single one of those fritters weighing me down. &nbsp;One day of pleasure followed by probably a few days of pain. &nbsp;But they were so good!</p> <p>Ran down the trail because I love not having to worry about cars. &nbsp;Wouldn&#39;t you know, there was a golf cart on the trail I had to avoid. &nbsp;It was just the park ranger doing his rounds on the trail.</p> <p>Averaged about an 11 minute mile. &nbsp;46:07.32 &nbsp;Coming back really sucked today. &nbsp;Every one of those hills just begged for me to walk and end the pain. &nbsp;Glad to have made it out and back today.</p> Mon, 05 Feb 2018 07:00:00 Sat, Feb 03, 2018 http://fast.fastrunningblog.com/blog-02-03-2018.html <p>Got in a whole 10 pushups and 10 rowers.</p> Sat, 03 Feb 2018 07:00:00 Fri, Feb 02, 2018 http://fast.fastrunningblog.com/blog-02-02-2018.html <p>Maybe two miles if I&#39;m lucky. &nbsp;Jogged for 10 minutes to warm up. &nbsp;Then 20 minutes of 1 minute running and 1 minute recovery walk. &nbsp;Jogged for 2 minutes to cool down and walked for two minutes before getting in a quick stretch. &nbsp;Hit up my favorite run site to do this and confined myself to half of the route. &nbsp;22 minutes of run/jog and 12 minutes of walking really slowly.</p> Fri, 02 Feb 2018 07:00:00 Thu, Feb 01, 2018 http://fast.fastrunningblog.com/blog-02-01-2018.html <p>3 rounds: 15 squats, 15 crossfit pushups, 15 situps, 15 4-count flutter kicks, 16 alternating hip stabilizers, 45 second plank.</p> <p>Went to grab my cap for a fun run and woke up my youngest in doing so. &nbsp;There went the fun run. &nbsp;She finally went back to sleep, but I&#39;ll have to make it up later.</p> Thu, 01 Feb 2018 07:00:00 Wed, Jan 31, 2018 http://fast.fastrunningblog.com/blog-01-31-2018.html <p>I was just looking for a short 3 miler. &nbsp;Actually, I was planning on going to the track for some sprint work. &nbsp;In the end, it was better to just get out on the road rather than come up with delays and excuses to not get out at all. &nbsp;I was actually surprised to find the route lined with cars and lots of people. &nbsp;The hilly portions weren&#39;t as bad as I pictured in my head. &nbsp;46:00.23</p> Wed, 31 Jan 2018 07:00:00 Mon, Jan 29, 2018 http://fast.fastrunningblog.com/blog-01-29-2018.html <p>Favorite run route. &nbsp;Didn&#39;t get the complete loop. &nbsp;Sluggish and heavy today. &nbsp;44:55 to complete the abbreviated route. &nbsp;Sucks having to start over but it is much better than only wishing I could start over.</p> Mon, 29 Jan 2018 07:00:00 Sat, Jan 27, 2018 http://fast.fastrunningblog.com/blog-01-27-2018.html <p>Being sick really sucks. &nbsp;Been recovering for the last week and a half from a chest cold. &nbsp;Thankfully it wasn&#39;t the flu. &nbsp;Who actually knows what it was. &nbsp;Today I felt good enough to get back into it. &nbsp;Jogged for three miles. &nbsp;And did three &quot;easy&quot; sets of 15. &nbsp;Let&#39;s just say I&#39;m really in horrible shape right now.</p> <p>Ran down to Ramsey around the NTA parking lot then back via Francom and MacArthur. &nbsp;Legs just felt heavy. &nbsp;I feel heavy but finished the loop. 42:57.19</p> Sat, 27 Jan 2018 07:00:00