my exercise Running Blog at FastRunningBlog.Com http://Don.fastrunningblog.com/ Tue, 16 Jan 2018 10:02:18 FeedCreator 1.7.2 Fri, Jan 12, 2018 http://Don.fastrunningblog.com/blog-01-12-2018.html <p>new shoes... got them from an outlet store in Mexico City.&nbsp; They don&#39;t carry 1540s.&nbsp; I bought these 880s and ran this morning.&nbsp; Much lighter shoe.&nbsp; effort was not big and yet pace was faster.&nbsp; total time 31:01.&nbsp; splits 9:07, 9:10, 9:08, 3:36.</p> Fri, 12 Jan 2018 07:00:00 Thu, Jan 11, 2018 http://Don.fastrunningblog.com/blog-01-11-2018.html <p>total time 41:25.&nbsp; after 5 minutes warm-up I ran a tempo run for 3.5 miles and then took it easy for 0.25 before going up tempo for another 0.25.&nbsp; splits 9:10, 8:43, 8:41, 8:37, 6:14.&nbsp;&nbsp;</p> Thu, 11 Jan 2018 07:00:00 Wed, Jan 10, 2018 http://Don.fastrunningblog.com/blog-01-10-2018.html <p>warm-up 0.72 miles 7:09</p> <p>15 minutes on exercise bike</p> <p>cool down 1.03 miles 10:07</p> Wed, 10 Jan 2018 07:00:00 Tue, Jan 09, 2018 http://Don.fastrunningblog.com/blog-01-09-2018.html <p>total time 39:12.&nbsp; ladder after 4 minute warm-up.&nbsp; 1-1-2-2-3-3-4-4-3-3-2-2-1-1</p> <p>splits 8:49, 8:40, 8:53, 8:53, 3:57</p> Tue, 09 Jan 2018 07:00:00 Mon, Jan 08, 2018 http://Don.fastrunningblog.com/blog-01-08-2018.html <p>total time 32:07.&nbsp; easy run splits 9:23, 9:36, 9:25, 3:43</p> Mon, 08 Jan 2018 07:00:00 Sat, Jan 06, 2018 http://Don.fastrunningblog.com/blog-01-06-2018.html <p>total time 37:36.&nbsp; at half mile mark I went hard for quarter mile&nbsp; repeated at 1.5, 2.5, and 3.5</p> <p>splits 9:04, 9:00, 9:01, 8:58, 1:33</p> Sat, 06 Jan 2018 07:00:00 Fri, Jan 05, 2018 http://Don.fastrunningblog.com/blog-01-05-2018.html <p>total time 67:44.&nbsp; plane was for a tempo run and wanted to run about 9 minute pace.&nbsp; warmed up for about 5 minutes and then picked up the pace.&nbsp; splits 9:19, 8:47, 8:54, 8:58, 8:59, 9:17, 9:23, 4:07</p> Fri, 05 Jan 2018 07:00:00 Thu, Jan 04, 2018 http://Don.fastrunningblog.com/blog-01-04-2018.html <p>traveling and unable to exercise</p> Thu, 04 Jan 2018 07:00:00 Wed, Jan 03, 2018 http://Don.fastrunningblog.com/blog-01-03-2018.html <p>traveling and unable to exercise</p> Wed, 03 Jan 2018 07:00:00 Tue, Jan 02, 2018 http://Don.fastrunningblog.com/blog-01-02-2018.html <p>total time 46:23.&nbsp; after 6 minute warm-up and ran 15 seconds uptempo every 2 minutes.&nbsp; splits 9:14, 8:46, 8:59, 9:10, 9:21, 0:53</p> Tue, 02 Jan 2018 07:00:00 Mon, Jan 01, 2018 http://Don.fastrunningblog.com/blog-01-01-2018.html <p>total time 43:08.&nbsp; easy running.&nbsp; splits 9:31, 9:34, 9:29, 9:12, 5:23.</p> Mon, 01 Jan 2018 07:00:00 Sat, Dec 30, 2017 http://Don.fastrunningblog.com/blog-12-30-2017.html <p>total time 83:35.&nbsp; I warmed up for 20 minutes and then I went hard for 10 minutes recovered for 25 minutes and then went hard for another 10 minutes prior to recovery for the rest of the run.&nbsp; splits 9:42, 9:47, 8:01, 9:20, 9:30, 9:23, 8:28, 9:49, 9:34.</p> Sat, 30 Dec 2017 07:00:00 Fri, Dec 29, 2017 http://Don.fastrunningblog.com/blog-12-29-2017.html <p>total time 19:56.&nbsp; easy run.&nbsp; splits 9:45, 9:42, 0:29</p> Fri, 29 Dec 2017 07:00:00 Thu, Dec 28, 2017 http://Don.fastrunningblog.com/blog-12-28-2017.html <p>total time 41:06.&nbsp; after half mile warm-up I did an up-tempo run... splits 8:54, 8:27, 8:35, 8:41, 6:28.</p> Thu, 28 Dec 2017 07:00:00 Wed, Dec 27, 2017 http://Don.fastrunningblog.com/blog-12-27-2017.html <p>0.72 miles warm-up about 10 minute pace</p> <p>15 minutes on bike</p> <p>1.7 mile run&nbsp; about 10 minute pace</p> Wed, 27 Dec 2017 07:00:00 Tue, Dec 26, 2017 http://Don.fastrunningblog.com/blog-12-26-2017.html <p>total time 41:45.&nbsp; warm-up 1 mile then half mile hard 1 mile reocvery x 3.&nbsp; splits 9:35, 8:37, 8:50, 9:31, 3:58.43(half hard) then 1:13 really easy to finish.</p> Tue, 26 Dec 2017 07:00:00 Mon, Dec 25, 2017 http://Don.fastrunningblog.com/blog-12-25-2017.html <p>total time 24:27.&nbsp; easy run.&nbsp; splits 9:51, 10:02, 4:34</p> Mon, 25 Dec 2017 07:00:00 Sat, Dec 23, 2017 http://Don.fastrunningblog.com/blog-12-23-2017.html <p>total time 72:35.&nbsp; after 20 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1</p> <p>splits 9:58, 9:44, 8:37, 8:45, 8:46, 8:54, 9:03, 8:48.</p> Sat, 23 Dec 2017 07:00:00 Fri, Dec 22, 2017 http://Don.fastrunningblog.com/blog-12-22-2017.html <p>total time 16:52.&nbsp; splits 9:49, 7:03</p> Fri, 22 Dec 2017 07:00:00 Thu, Dec 21, 2017 http://Don.fastrunningblog.com/blog-12-21-2017.html <p>total time 45:40.&nbsp; after a warm-up of 5:30 I increased to a tempo run.&nbsp; my goal was to run 8:30 pace for 4.5 miles. I didn&#39;t make it but I think I went to fast for the first half mile.&nbsp; splits 9:04, 8:40, 8:42, 8:43, 9:29, 1:03.&nbsp; At 4 miles I slwoed singificantly for half a mile (10:00 to 10:30 pace) and then I picked it up again.&nbsp;&nbsp;</p> Thu, 21 Dec 2017 07:00:00 Wed, Dec 20, 2017 http://Don.fastrunningblog.com/blog-12-20-2017.html <p>warm-up 0.71 miles in 6:51</p> <p>15 minutes on the exercise bike</p> <p>1.71 miles in 16:45 (splits 9:45 and 7:00)</p> Wed, 20 Dec 2017 07:00:00 Tue, Dec 19, 2017 http://Don.fastrunningblog.com/blog-12-19-2017.html <p>total time 36:53. I did a fartlek every&nbsp; 2 minutes starting at 6 minutes through the fartlek starting at 34 minutes.&nbsp; &nbsp;splits 9:17, 8:47, 8:49, 8:55, 1:05.&nbsp;</p> Tue, 19 Dec 2017 07:00:00 Mon, Dec 18, 2017 http://Don.fastrunningblog.com/blog-12-18-2017.html <p>easy day except did 2 fartleks during the 3rd mile.&nbsp; total time 31:18.&nbsp; splits 9:10, 9:15, 9:15, 3:38</p> Mon, 18 Dec 2017 07:00:00 Sat, Dec 16, 2017 http://Don.fastrunningblog.com/blog-12-16-2017.html <p>total time 65:50.&nbsp; after 10 minutes warm-up I ran 10 minutes hard.&nbsp; then recovery until 47 minutes at which time I ran 10 minutes hard again.&nbsp; splits 9:39, 8:18, 9:25, 9:43, 9:50, 8:22, 9:37, 0:56</p> Sat, 16 Dec 2017 07:00:00 Fri, Dec 15, 2017 http://Don.fastrunningblog.com/blog-12-15-2017.html <p>total time 21:57.&nbsp; splits 10:00, 9:50, 2:07</p> Fri, 15 Dec 2017 07:00:00 Thu, Dec 14, 2017 http://Don.fastrunningblog.com/blog-12-14-2017.html <p>total time 41:54.&nbsp; after 10 minutes warm-up I ran 2 minutes hard 3 minutes recovery though 37 minutes hard.&nbsp; then the rest was recovery.&nbsp; splits 9:34, 8:32, 8:51, 9:07, 5:50.</p> Thu, 14 Dec 2017 07:00:00 Wed, Dec 13, 2017 http://Don.fastrunningblog.com/blog-12-13-2017.html <p>0.72 miles in 6:59</p> <p>20 minutes on exercise bike</p> <p>0.78 miles in 7:15</p> Wed, 13 Dec 2017 07:00:00 Tue, Dec 12, 2017 http://Don.fastrunningblog.com/blog-12-12-2017.html <p>total time 39:40.&nbsp; after 5 minutes warm-up I went up tempo through 4 miles and then after 1 minutes ease up I went hard until the end,&nbsp; splits 8:55, 8:46, 8:36, 8:35, 4:48</p> Tue, 12 Dec 2017 07:00:00