my exercise Running Blog at FastRunningBlog.Com http://Don.fastrunningblog.com/ Sun, 19 Aug 2018 17:57:09 FeedCreator 1.7.2 Sat, Aug 18, 2018 http://Don.fastrunningblog.com/blog-08-18-2018.html <p>I got up at 3 am Friday to make it to the airport for 4 different legs of a journey that allwoed me to acompany a struggling missionary home to Mississippi.&nbsp; This morning I went to Houston and then back to Mexico City.&nbsp; I ran at 1:30 in the afternoon with 73 degree temp.&nbsp; total tme 61:21.&nbsp; felt pretty drained.&nbsp; splits 9:33, 9:45, 9:58, 9:31, 9:06, 8:57, 4:31.&nbsp; I deliberately tried to push a bit more the last 3.5 miles which worked.</p> Sat, 18 Aug 2018 06:00:00 Thu, Aug 16, 2018 http://Don.fastrunningblog.com/blog-08-16-2018.html <p>total time 45:05.&nbsp; after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery.&nbsp; I struggled the last 2 miles.&nbsp; splits 8:48, 8:22, 8:41, 9:02, 9:08, 1:04.&nbsp;&nbsp;</p> Thu, 16 Aug 2018 06:00:00 Wed, Aug 15, 2018 http://Don.fastrunningblog.com/blog-08-15-2018.html <p>1 mile in 9:40</p> <p>15 minutes on exercise bike</p> <p>small hand weights&nbsp; 20 reps in 4 different movements</p> <p>1 mile in 9:34</p> Wed, 15 Aug 2018 06:00:00 Tue, Aug 14, 2018 http://Don.fastrunningblog.com/blog-08-14-2018.html <p>total time 44:24.&nbsp; plan was to run each mile faster than the one before and to really go hard the last 2 miles.&nbsp; splits 9:13, 8:48, 8:40, 8:22, 8:16, 1:06.</p> Tue, 14 Aug 2018 06:00:00 Mon, Aug 13, 2018 http://Don.fastrunningblog.com/blog-08-13-2018.html <p>total tunning time 33:56.&nbsp; easy run 9:32, 9:19, 9:28, 5:37</p> Mon, 13 Aug 2018 06:00:00 Sat, Aug 11, 2018 http://Don.fastrunningblog.com/blog-08-11-2018.html <p>total time 76:44.&nbsp; plan&nbsp;was to run 9 miles and to do the first 5 in about 9:10 pace followed 8:30 pace for the last 4 miles.&nbsp; Hiking the Pena de Bernal did fit with that plan.&nbsp; did ok for the first 7 miles but the wheels came off.&nbsp; splits 9:17, 9;13, 9:13, 9:06, 9:03, 8:25, 8:35, 8:56, 5:00.</p> Sat, 11 Aug 2018 06:00:00 Fri, Aug 10, 2018 http://Don.fastrunningblog.com/blog-08-10-2018.html <p>1 mile in 9:44</p> <p>15 minutes on exercise bike</p> <p>1 mile in 9:41.</p> Fri, 10 Aug 2018 06:00:00 Thu, Aug 09, 2018 http://Don.fastrunningblog.com/blog-08-09-2018.html <p>total time 45:23.&nbsp; starting after 5 minutes warm-up I ran 1 minute hard 2 minutes recovery until 41 minutes when I ran 1 minute hard- 1 minute recovery- 1 minute hard followed by 1:23 super easy.&nbsp; splits 9:08, 8:39, 8:40, 8:50, 8:57, 1:10.</p> Thu, 09 Aug 2018 06:00:00 Wed, Aug 08, 2018 http://Don.fastrunningblog.com/blog-08-08-2018.html <p>1 mile in 9:36</p> <p>15 minutes exercise bike</p> <p>multiple reps free hand weights</p> <p>1 mile in 9:40.</p> Wed, 08 Aug 2018 06:00:00 Tue, Aug 07, 2018 http://Don.fastrunningblog.com/blog-08-07-2018.html <p>total time 45:29.&nbsp; after 2 mile warm-up I ran a 1 mile hard then 1.5 miles recovery then half mile hard (no split for this) then last 0.1 really easy.&nbsp; splits 9:05, 8:58, 7:56, 9:31, 8:45 (half probably right around 4 minutes), 1:14</p> Tue, 07 Aug 2018 06:00:00 Mon, Aug 06, 2018 http://Don.fastrunningblog.com/blog-08-06-2018.html <p>total time 33:42.&nbsp; took it easy with average heart rate of 114 and a max heart rate of 124.&nbsp; splits 9:17, 9:18, 2:23, 5:44.&nbsp;</p> Mon, 06 Aug 2018 06:00:00 Sat, Aug 04, 2018 http://Don.fastrunningblog.com/blog-08-04-2018.html <p>total time 76:40.&nbsp; after 25 minutes I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1- and then finished splits 8:59, 9:07 9:02, 8:37, 8:48, 8:52, 9:02, 8:49, 5:23</p> Sat, 04 Aug 2018 06:00:00 Fri, Aug 03, 2018 http://Don.fastrunningblog.com/blog-08-03-2018.html <p>1.05 miles in 10:18</p> <p>15 mintues exercise bike</p> <p>1.05 miles in 10:00</p> Fri, 03 Aug 2018 06:00:00 Thu, Aug 02, 2018 http://Don.fastrunningblog.com/blog-08-02-2018.html <p>total time 44:24.&nbsp; after a 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recover.&nbsp; splits 8:58, 8:20, 8:29, 8:49, 8:50, 0:58.</p> Thu, 02 Aug 2018 06:00:00 Wed, Aug 01, 2018 http://Don.fastrunningblog.com/blog-08-01-2018.html <p>1.05 miles in 10:03</p> <p>15 minutes on exercise bike</p> <p>free weights 20 reps 4 differents ways</p> <p>1.05 miles in 9:40.</p> Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 http://Don.fastrunningblog.com/blog-07-31-2018.html <p>total time 45:16.&nbsp; warm-up 0.5 miles then 0.5 miles hard 1 mile recovery through 4 miles... then ran hard from 4.75 to 5 miles.&nbsp; splits 4:42, 3:52, 9:13, 3:57, 9:05, 3:59, 9:19, 1:09</p> Tue, 31 Jul 2018 06:00:00 Mon, Jul 30, 2018 http://Don.fastrunningblog.com/blog-07-30-2018.html <p>total time 34:16.&nbsp; easy run after a weekend traveling.&nbsp; splits 9:32, 9:29, 9:35, 5:41.</p> Mon, 30 Jul 2018 06:00:00 Sat, Jul 28, 2018 http://Don.fastrunningblog.com/blog-07-28-2018.html <p>total time 81:30.&nbsp; plan was easy first 5 and then pick up the pace.&nbsp; splits 9:18, 9:21, 9:09, 9:06, 9:01, 8:39, 8:40, 8:44, 8:48, 0:42</p> Sat, 28 Jul 2018 06:00:00 Fri, Jul 27, 2018 http://Don.fastrunningblog.com/blog-07-27-2018.html <p>1.05 miles in 10:00</p> <p>15 minutes on exercise bike</p> <p>free weights for arms and shoulders</p> <p>1.05 miles in 9:55</p> Fri, 27 Jul 2018 06:00:00 Thu, Jul 26, 2018 http://Don.fastrunningblog.com/blog-07-26-2018.html <p>total time 45:20.&nbsp; after 6 minutes warm-up ran 1 minute hard 3 minutes recovery.&nbsp; splits 9:11, 8:48, 8:35, 8:49, 8:47 (went hard from 42 minutes to end of 5th mile), 1:10.</p> Thu, 26 Jul 2018 06:00:00 Wed, Jul 25, 2018 http://Don.fastrunningblog.com/blog-07-25-2018.html <p>1.31 miles in 12:31</p> <p>15 minutes exercise bike</p> <p>1.31 miles in 12:19</p> Wed, 25 Jul 2018 06:00:00 Tue, Jul 24, 2018 http://Don.fastrunningblog.com/blog-07-24-2018.html <p>total time 37:59.&nbsp; planned on gradually going faster after first 2 miles and running a total of 5+ miles.&nbsp; split 9:00, 9:10, 9:11, 9:34, 1:04.&nbsp; not able to do that and felt pretty tired.</p> Tue, 24 Jul 2018 06:00:00 Mon, Jul 23, 2018 http://Don.fastrunningblog.com/blog-07-23-2018.html <p>total running time 33:08.&nbsp; splits 9:09, 9:12, 9:11, 5:36</p> Mon, 23 Jul 2018 06:00:00 Sat, Jul 21, 2018 http://Don.fastrunningblog.com/blog-07-21-2018.html <p>total time 76:01.&nbsp; goal was 9 minute miles for the first 6 and then pick up the pace for 2 then recover for last half mile.&nbsp; &nbsp;splits 8:53, 9:03, 8:59, 9:05 (36 minutes), 8:58, 8:56, 8:37, 8:46 (35:17), 4:44.</p> Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 http://Don.fastrunningblog.com/blog-07-20-2018.html <p>1.04 miles in 10:13</p> <p>15 minutes exercise bike</p> <p>1.05 miles in 9:53.</p> Fri, 20 Jul 2018 06:00:00 Thu, Jul 19, 2018 http://Don.fastrunningblog.com/blog-07-19-2018.html <p>total time 44:54.&nbsp; after 7 minute warm-up I ran 2 minutes hard alternating with 3 minutes recovery.&nbsp; at 42 minutes I went hard until I completed 5 miles then backed off.&nbsp; splits 9:00, 8:48, 8:42, 8:56, 8:55, 0:33</p> Thu, 19 Jul 2018 06:00:00 Wed, Jul 18, 2018 http://Don.fastrunningblog.com/blog-07-18-2018.html <p>1.05 miles in 10:13</p> <p>15 minutes on exercise bike</p> <p>1.05 miles in 9:53</p> Wed, 18 Jul 2018 06:00:00