my exercise Running Blog at FastRunningBlog.Com http://Don.fastrunningblog.com/ Mon, 18 Jun 2018 14:52:12 FeedCreator 1.7.2 Mon, Jun 18, 2018 http://Don.fastrunningblog.com/blog-06-18-2018.html <p>total time 33:56.&nbsp; splits 9:30, 9:25, 9:30, 5:31.&nbsp; easy run- I was sore.</p> Mon, 18 Jun 2018 06:00:00 Sat, Jun 16, 2018 http://Don.fastrunningblog.com/blog-06-16-2018.html <p>total time 80:07.&nbsp; 25 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1&nbsp; splits 9:31, 9:24, 8:44, 8:41, 8:47, 9:06, 9:14, 9:24, 7:17.</p> Sat, 16 Jun 2018 06:00:00 Thu, Jun 14, 2018 http://Don.fastrunningblog.com/blog-06-14-2018.html <p>total time 44:53.&nbsp; very cloudy.&nbsp; GPS was off so mile marks came long.&nbsp; tempo run&nbsp; 9:00, 8:47, 8:40, 8:48, 8:58, 0:40</p> Thu, 14 Jun 2018 06:00:00 Wed, Jun 13, 2018 http://Don.fastrunningblog.com/blog-06-13-2018.html <p>1.51 in 15:49&nbsp;</p> <p>15 minutes exercise bike</p> <p>1.51 in 14:45</p> Wed, 13 Jun 2018 06:00:00 Tue, Jun 12, 2018 http://Don.fastrunningblog.com/blog-06-12-2018.html <p>total time 44:44.. after 5 minutes I ran 1 minute hard 2 minutes recovery through to the end&nbsp; splits 9:07, 8:37, 8:40, 8:55, 9:02, 0:23.</p> Tue, 12 Jun 2018 06:00:00 Mon, Jun 11, 2018 http://Don.fastrunningblog.com/blog-06-11-2018.html <p>easy run 34:18.&nbsp; splits 9:39, 9:37, 9:38, 5:25</p> Mon, 11 Jun 2018 06:00:00 Sat, Jun 09, 2018 http://Don.fastrunningblog.com/blog-06-09-2018.html <p>total time 78:59.&nbsp; plan wsa first 4 miles between 9 and 9:10 pace and then next 4 about 8:40 pace.</p> <p>splits 9:12, 9:03, 8:55, 9:00, 8:42, 8:47, 8:45, 8:59, 7:236.</p> Sat, 09 Jun 2018 06:00:00 Fri, Jun 08, 2018 http://Don.fastrunningblog.com/blog-06-08-2018.html <p>1 mile in 9:42</p> <p>15 minutes exercise bike</p> <p>1.05 miles in 9:43</p> Fri, 08 Jun 2018 06:00:00 Thu, Jun 07, 2018 http://Don.fastrunningblog.com/blog-06-07-2018.html <p>total time 44:11.&nbsp; after half mile warm-up I ran half mile hard, 1 mile recovery, half mile hard, 1 mile recovery, hafl mile hard, 1 mile recovery.&nbsp; splits 4:44, 3:52, 9:19, 3:56, 9:11, 4:00, 9:07, 0:02</p> Thu, 07 Jun 2018 06:00:00 Wed, Jun 06, 2018 http://Don.fastrunningblog.com/blog-06-06-2018.html <p>1.03 in 9:59</p> <p>15 minutes on the exercise bike</p> <p>1.06 miles in 10:08</p> Wed, 06 Jun 2018 06:00:00 Tue, Jun 05, 2018 http://Don.fastrunningblog.com/blog-06-05-2018.html <p>total time 43:30.&nbsp; after 5 minutes I ran 2 minutes hard 3 minutes recovery.&nbsp; splits 9:08, 8:28, 8:31, 8:43, 8:40.</p> Tue, 05 Jun 2018 06:00:00 Mon, Jun 04, 2018 http://Don.fastrunningblog.com/blog-06-04-2018.html <p>total time 32:59.&nbsp; easy run.&nbsp; splits 9:20, 9:14, 9:25, 4:59</p> Mon, 04 Jun 2018 06:00:00 Sat, Jun 02, 2018 http://Don.fastrunningblog.com/blog-06-02-2018.html <p>total time 81:44.&nbsp; starting at 10 minutes I did a 15 second fartlek every 3 minutes. vsplits 9:31, 9:05, 8:52, 8:52, 9:01, 8:57, 8:55, 9:14, 9:17.</p> Sat, 02 Jun 2018 06:00:00 Fri, Jun 01, 2018 http://Don.fastrunningblog.com/blog-06-01-2018.html <p>1 mile in 10:08 (stopped to talk to someone briefly and didn&#39;t stop the watch</p> <p>15 minutes exercise bike</p> <p>1.05 miles in 10:28</p> Fri, 01 Jun 2018 06:00:00 Thu, May 31, 2018 http://Don.fastrunningblog.com/blog-05-31-2018.html <p>total time 44:16.&nbsp; tempo run.&nbsp; 8:48, 8:36, 8:39, 8:48, 8:51, 0:34</p> Thu, 31 May 2018 06:00:00 Wed, May 30, 2018 http://Don.fastrunningblog.com/blog-05-30-2018.html <p>1 mile in 9:28</p> <p>15 minutes on exercise bike</p> <p>1.04 miles in 10:00</p> Wed, 30 May 2018 06:00:00 Tue, May 29, 2018 http://Don.fastrunningblog.com/blog-05-29-2018.html <p>total time 43:30.&nbsp; the last 0.3 of each mile I ran hard and I did this from 4.6 miles to the end too.&nbsp; Splits 8:47, 8:54, 8:43, 8:57, 8:10</p> Tue, 29 May 2018 06:00:00 Mon, May 28, 2018 http://Don.fastrunningblog.com/blog-05-28-2018.html <p>total time 33:02.&nbsp; easy run.&nbsp; splits&nbsp; 9:28, 9:28, 9:22, 4:45.</p> Mon, 28 May 2018 06:00:00 Sat, May 26, 2018 http://Don.fastrunningblog.com/blog-05-26-2018.html <p>total time 75:10.&nbsp; after 15 minutes warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then I ran hard from 7.75 miles to 8 miles.&nbsp; splits 9:25, 8:49, 8:55, 8:49, 9:03, 9:03, 9:02, 9:28, 2:36</p> Sat, 26 May 2018 06:00:00 Fri, May 25, 2018 http://Don.fastrunningblog.com/blog-05-25-2018.html <p>1 mile in 9:52</p> <p>20 minutes exercise bike</p> <p>1.04 miles in 10:04.</p> Fri, 25 May 2018 06:00:00 Thu, May 24, 2018 http://Don.fastrunningblog.com/blog-05-24-2018.html <p>total time 44:16.&nbsp; after 5 minutes warm-up ran 2 minutes hard alternating with 3 mintues recovery.&nbsp; splits 9:10, 8:48, 8:43, 9:13, 8:22.</p> Thu, 24 May 2018 06:00:00 Wed, May 23, 2018 http://Don.fastrunningblog.com/blog-05-23-2018.html <p>1 mile in 9:50</p> <p>15 minutes on exercise bike</p> <p>1.02 miles in 9:53</p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 http://Don.fastrunningblog.com/blog-05-22-2018.html <p>total time 43:54.&nbsp; intended to ry to run a tempo run similar to last week.&nbsp; did so but without quite the same results.&nbsp; I was pretty tired.&nbsp; splits 9:17, 9:03, 8:43, 8:49, 8:02.</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 http://Don.fastrunningblog.com/blog-05-21-2018.html <p>total time 32:29.&nbsp; easy run splits 9:17, 9:09. 9:16, 4:47</p> Mon, 21 May 2018 06:00:00 Sat, May 19, 2018 http://Don.fastrunningblog.com/blog-05-19-2018.html <p>total time 91:47&nbsp; tried to run steady for first 5 miles and then negative split the second 5 miles.&nbsp; splits 9:23, 9:13, 9:10, 9:13, 9:11 (46:10), 8:58, 9:00, 9:02, 9:04, 9:33 (45:37)</p> Sat, 19 May 2018 06:00:00 Fri, May 18, 2018 http://Don.fastrunningblog.com/blog-05-18-2018.html <p>1 miles in 10:04</p> <p>15 minutes exercise bike</p> <p>1.04 miles in 10:07.</p> Fri, 18 May 2018 06:00:00