my exercise Running Blog at FastRunningBlog.Com http://Don.fastrunningblog.com/ Fri, 19 Apr 2019 05:08:16 FeedCreator 1.7.2 Thu, Apr 18, 2019 http://Don.fastrunningblog.com/blog-04-18-2019.html <p>total time 55:11.&nbsp; plan was warm-up for half a mile and then a tempo run.&nbsp; My legs were pretty sore from the bike ride that I did.&nbsp; I pushed the ride faster than I realized.&nbsp; splits for today...9:00, 8:19, 8:15, 8:25, 8:31, 8:27, 4:15. the last 2.5 miles were a bit of a struggle as the legs were pretty sore.&nbsp; average HR 128.&nbsp; average pace 8:29.</p> Thu, 18 Apr 2019 06:00:00 Wed, Apr 17, 2019 http://Don.fastrunningblog.com/blog-04-17-2019.html <p>easy run.&nbsp; total time 38:54.&nbsp; splits 9:31, 9:25, 9:28, 9:31, 0:59.&nbsp; average heart rate 115.</p> <p>bike ride outside 19:59.&nbsp; average heart rate 108.&nbsp; average speed 14 mph</p> Wed, 17 Apr 2019 06:00:00 Tue, Apr 16, 2019 http://Don.fastrunningblog.com/blog-04-16-2019.html <p>total time 62:51.&nbsp; plan was 1.5 miles steady then 0.5 mile hard, 1.5 miles recovery then 05 mile hard, then 1.5 miles recovery then 0.5 mile hard then 1 mile recovery.&nbsp; splits 9:29, 4:31, 3:51, 9:08, 4:41, 3:46, 9:25, 4:38, 3:56, 9:28.</p> Tue, 16 Apr 2019 06:00:00 Mon, Apr 15, 2019 http://Don.fastrunningblog.com/blog-04-15-2019.html <p>total time 52:41.&nbsp; easy run with average pace of 9:35.&nbsp; splits 9:41, 9:33, 9:43, 9:32, 9:39, 4:34.&nbsp; average heart rate for this work-out is 11 bpm... this is absolutely evidence of what running at altitude did for me.</p> Mon, 15 Apr 2019 06:00:00 Sat, Apr 13, 2019 http://Don.fastrunningblog.com/blog-04-13-2019.html <p>total time 94:18.&nbsp; Run in Gilbert.&nbsp; plan was first half easy then second half pick it up.&nbsp; splits 9:21, 9:02, 9:08, 9:14, 9:05,&nbsp; 8:53, 8:44, 8:44, 8:52, 8:49, 4:25.&nbsp; average heart race for the run 122.&nbsp; only 13:47 of this run was my HR &gt;130.</p> Sat, 13 Apr 2019 06:00:00 Fri, Apr 12, 2019 http://Don.fastrunningblog.com/blog-04-12-2019.html <p>1.9 miles in 18:10 (pace 9:34)</p> <p>10 minutes exercise bike</p> <p>1.9 miles in 18:00 (pace 9:29)</p> <p>headed to the airport in 3 hours.&nbsp; during our full-time mission I ran a total of&nbsp; 2043.28 miles in 18 months.</p> Fri, 12 Apr 2019 06:00:00 Thu, Apr 11, 2019 http://Don.fastrunningblog.com/blog-04-11-2019.html <p>total time 55:12.&nbsp; plan was to run 1 mile hard after 3 miles warm-up.&nbsp; I have been really sore and I think it is becaus most of my running is on asphalt and in shoes that are worn out.&nbsp; We go home tomorrow afternoon and I have a new pair of NB 1080s waiting for my Saturday run.&nbsp; I thought I could run the mile faster than I did but I think it is the soreness in my legs and the lap was run with some gradual incline.&nbsp; splits 9:26, 9:04, 9:16, 8:06, 9:37, 9:42.&nbsp; average heart rate 125.</p> Thu, 11 Apr 2019 06:00:00 Wed, Apr 10, 2019 http://Don.fastrunningblog.com/blog-04-10-2019.html <p>1.9 miles in 18:12 (9:36 pace)</p> <p>15 minutes exercise bike</p> <p>1.9 miles in 17:41 (9:19 pace)</p> <p>5 lbs weights in each hand 7 different orientations 10 reps each&nbsp;</p> Wed, 10 Apr 2019 06:00:00 Tue, Apr 09, 2019 http://Don.fastrunningblog.com/blog-04-09-2019.html <p>total time 57:41.&nbsp; after 5 minutes warm-up ran 2 minutes up-tempo 3 minutes recovery throughout.&nbsp; splits 9:36, 8:31, 8:43, 8:47, 8:50, 8:39, 4:35.</p> Tue, 09 Apr 2019 06:00:00 Mon, Apr 08, 2019 http://Don.fastrunningblog.com/blog-04-08-2019.html <p>total time 52:23. easy run. splits 9:37, 9:21, 9:30, 9:34, 9:30, 4:50</p> Mon, 08 Apr 2019 06:00:00 Sat, Apr 06, 2019 http://Don.fastrunningblog.com/blog-04-06-2019.html <p>plan was to run 10 miles with the first mile being half warm-up adn then 8:55 pace until 8.5 miles when I wanted to pick up the pace.&nbsp; we had car problems and didn&#39;t get home until 11:30 and I still woke up at 5:20 am.&nbsp; didn&#39;t go as planned.&nbsp; total time 92:16.&nbsp; splits 9:15, 8:57, 8:56, 8:59, 9:02, 9:01, 8:57, 9:09, 9:38, 9:44, 0:37.&nbsp; I was puching just to run the 9:09 and then struggled.</p> <p>average heart rate 131.</p> Sat, 06 Apr 2019 06:00:00 Fri, Apr 05, 2019 http://Don.fastrunningblog.com/blog-04-05-2019.html <p>1.75 miles in 16:41 (9:33 pace)</p> <p>10 minute exercise bike</p> <p>1.75 miles in 16:12 (9;15 pace)&nbsp; over the last 0.4 miles I ran 3 fartleks for 30 seconds each.</p> Fri, 05 Apr 2019 06:00:00 Thu, Apr 04, 2019 http://Don.fastrunningblog.com/blog-04-04-2019.html <p>total time 46:29.&nbsp; tempo run after an easy first 0.5 mile.&nbsp; splits 8:52, 8:16, 8:18, 8:20, 8:21, 4:22</p> <p>this felt surprisingly moderate effort until about 4.25 miles then I had to push a bit to maintain the pace.</p> Thu, 04 Apr 2019 06:00:00 Wed, Apr 03, 2019 http://Don.fastrunningblog.com/blog-04-03-2019.html <p>1.75 miles in 16:49 (9:36 pace)</p> <p>15 minutes on exercise bike</p> <p>5 lb weights in each hand for 6 different positions 10 reps each</p> <p>1.75 miles in16:35 (9:28 pace)</p> Wed, 03 Apr 2019 06:00:00 Tue, Apr 02, 2019 http://Don.fastrunningblog.com/blog-04-02-2019.html <p>total time 56:26.&nbsp; ran 1.5 easy, 0.5 hard, x 3 then cool down.&nbsp; splits 9:20, 4:33, <strong>3:54</strong>, 9:09, 4:35, <strong>3:54</strong>, 9:13, 4:41, <strong>3:57</strong>, 3:13</p> Tue, 02 Apr 2019 06:00:00 Mon, Apr 01, 2019 http://Don.fastrunningblog.com/blog-04-01-2019.html <p>easy run today total time 48:54&nbsp; splits 9: 29, 9:18, 9:21, 9:25, 9:32, 1:50</p> Mon, 01 Apr 2019 06:00:00 Sat, Mar 30, 2019 http://Don.fastrunningblog.com/blog-03-30-2019.html <p>total time 89:22.&nbsp; ran uptempo mile after 2 miles and then atleranted 2 miles recovery 1 mile uptempo x 3.&nbsp; splits 9:08, 8:59, 8:29, 9:10, 9:12, 8:41, 9:07, 9:15 (struggling this mile), 9:01 (really struggling to run uptiempo), 8:21 (0.75 miles).&nbsp;&nbsp;</p> Sat, 30 Mar 2019 06:00:00 Fri, Mar 29, 2019 http://Don.fastrunningblog.com/blog-03-29-2019.html <p>1.9 miles in 18:07 (9:32 pace)</p> <p>10 minute exercise bike</p> <p>1.9 miles in 17:34 (9:15 pace)</p> Fri, 29 Mar 2019 06:00:00 Thu, Mar 28, 2019 http://Don.fastrunningblog.com/blog-03-28-2019.html <p>total time 43:33.&nbsp; after 5 minute warm-up I ran a tempo run.&nbsp; splits 8:54, 8:20, 8:27, 8:24, 8:25, 1:03</p> Thu, 28 Mar 2019 06:00:00 Wed, Mar 27, 2019 http://Don.fastrunningblog.com/blog-03-27-2019.html <p>1.6 miles in 15:38 (9:46 pace)</p> <p>15 minutes exercise bike</p> <p>5 lb weights in each hand for 6 differents orientation of 10 reps each</p> <p>1.6 miles in 15:10 (9:29 pace)</p> Wed, 27 Mar 2019 06:00:00 Tue, Mar 26, 2019 http://Don.fastrunningblog.com/blog-03-26-2019.html <p>total time 53:40.&nbsp; after 5 minutes warm-up I ran alternating 2 minutes up-tempo 3 minutes recovery.&nbsp; splits 9:10, 8:45, 8:41, 8:46, 8:38, 8:42, 0:59</p> Tue, 26 Mar 2019 06:00:00 Mon, Mar 25, 2019 http://Don.fastrunningblog.com/blog-03-25-2019.html <p>total time 48:44.&nbsp; I ran after flying all night to return from accompanying a missionary home to seattle.&nbsp; My watch indicates that I slept for 3 hours and 48 minutes but only 55 minutes was deep sleep.&nbsp; I took it easy and felt very sluggish.&nbsp; splits 9:33, 9:23, 9:42, 9:41, 9:27, 0:59.</p> Mon, 25 Mar 2019 06:00:00 Sat, Mar 23, 2019 http://Don.fastrunningblog.com/blog-03-23-2019.html <p>total time 51:39.&nbsp; easy run splits 9:15, 9:13, 9:19, 9:07, 9:07, 5:38.</p> Sat, 23 Mar 2019 06:00:00 Fri, Mar 22, 2019 http://Don.fastrunningblog.com/blog-03-22-2019.html <p>2.75 miles in 25:39 (9:20 pace)</p> <p>10 minutes exercise bike.</p> <p>the plan was to run 5+ total miles, half before and half after the bike.&nbsp; Since I knew I would be traveling with a missionary but didn&#39;t know what time... I got the thought to turn this into my long run for the week.</p> <p>6.3 miles in 55:05.&nbsp; splits 8:41, 8:35, 8:36, 8:38, 8:33, 8:47, 3:15</p> Fri, 22 Mar 2019 06:00:00 Thu, Mar 21, 2019 http://Don.fastrunningblog.com/blog-03-21-2019.html <p>total guess as I had to run around in circles on the second floor of our hotel.&nbsp; Noone was awake to let me out into the street.&nbsp; my GPS didn&#39;t pick up well so the distance is a guess but the time was 22:31.</p> Thu, 21 Mar 2019 06:00:00 Wed, Mar 20, 2019 http://Don.fastrunningblog.com/blog-03-20-2019.html <p>total time 34:02.&nbsp; streets of Morelia.&nbsp; splits 9:33, 9:31, 9:27, 5:21.</p> Wed, 20 Mar 2019 06:00:00 Tue, Mar 19, 2019 http://Don.fastrunningblog.com/blog-03-19-2019.html <p>total time 33:32.&nbsp; in neighborhood around Guadalajara East mission home.&nbsp; splits 9:29, 9:20, 9:08, 5:36.</p> Tue, 19 Mar 2019 06:00:00 Mon, Mar 18, 2019 http://Don.fastrunningblog.com/blog-03-18-2019.html <p>total time 63:22&nbsp; easy run... longer today because will be traveling this week.&nbsp; splits 9:28, 9:18, 9:22, 9:26, 9:20, 9:30, 6:59.&nbsp;</p> Mon, 18 Mar 2019 06:00:00