Believe to Achieve Running Blog at FastRunningBlog.Com Thu, 05 Dec 2019 16:14:01 FeedCreator 1.7.2 Thu, Dec 05, 2019 <p>struggled to start and to keep running at vasa.&nbsp; legs heavy.&nbsp; raining last 12 hours.&nbsp; drizzling now.&nbsp; ran a mile stopped.&nbsp; repeated x 3.&nbsp; 9:14, 9:09, 8:57.&nbsp; then ran out side vasa to myler and back loop.&nbsp; 3.13 course tooled.&nbsp; just used phone clock left in car and back.&nbsp; 9:06 avg course tooled. shorts with drizzling and 45 degrees. tm warmed me up to handle this.&nbsp; byu white zipper sweatshirt. felt so good to be outside running.</p> Thu, 05 Dec 2019 07:00:00 Wed, Dec 04, 2019 <p>Up 5 on tm. &nbsp;No stopping. &nbsp;2 percent grade. &nbsp;Started at 8:57. &nbsp;Last mile faster. 44:15. &nbsp;Rest stretch. &nbsp;Then 5 miles down -2 percent. &nbsp;6:58 x 1.08. &nbsp; 6:53 x 1.17. &nbsp;6:53 x1.75 &nbsp; 6:50 x 1. &nbsp;Stopped briefly in between. &nbsp; Heart rate spiking. &nbsp; Left leg/for still hurting from being rolled over. &nbsp;Didn&#39;t really hurt yo hill. Maybe a little tight. &nbsp;Walked 0.3 miles.&nbsp;</p> Wed, 04 Dec 2019 07:00:00 Mon, Dec 02, 2019 <p>4 mile warm up. 33:40. &nbsp; 6 x 6:39 pace with 2.5 min jog at 8:57 pace. &nbsp; Then 3 more at 6:35 pace. &nbsp; Standing rest between three&nbsp;of them. &nbsp;</p> Mon, 02 Dec 2019 07:00:00 Sat, Nov 30, 2019 <p>Comfort inn San Diego. Bums and graffitis mixed with ocean , highway sounds and new rain so it didn&#39;t smell bad. &nbsp;&nbsp; Construction still going on. &nbsp; Ran 24:03 out. &nbsp; Turned. And took me 22:56 on way back. &nbsp;Total time 46:59. &nbsp;8:32 avg. &nbsp;</p> Sat, 30 Nov 2019 07:00:00 Fri, Nov 29, 2019 <p>3.3 &nbsp;miles hotel tm in Anaheim. Foot hurting so had to stop. &nbsp;From when lady ran over my left foot with her motorized wheelchair. &nbsp; 30 min. &nbsp;8:58 pace. Avg.&nbsp;</p> Fri, 29 Nov 2019 07:00:00 Wed, Nov 27, 2019 <p>6 miles at hotel tm. Comfort inn and suites on Katella in California. &nbsp;6.6-8 mph increasing pace every 3 min 20 seconds by 0.1 mph. &nbsp; Faster last two minutes to 6:53 &nbsp; &nbsp; 8:17 avg pace for the six miles. &nbsp;&nbsp;</p> Wed, 27 Nov 2019 07:00:00 Tue, Nov 26, 2019 <p>30 min. &nbsp;Stomach bloated and upset all night with heat pad to try to help. &nbsp; Ran easy at 7:20 am. &nbsp;8:57 average pace. Home. 1 percent incline. &nbsp; &nbsp;Leaving for California right after run.&nbsp;</p> Tue, 26 Nov 2019 07:00:00 Mon, Nov 25, 2019 <p>Warmup miles 8:47/8:30/8:08. &nbsp; &nbsp;8 x 2.5 min at 6:39 pace (9 mph). With 2.5 min jog in between at 8:57 pace (6.7mph) &nbsp; &nbsp;Ran all 8 with jog without stopping except at end of repeat for 15 seconds. Total time for 5 miles (came to five a few seconds over 8 Th one (37:33) 7:30.6 avg pace for those.Then&nbsp;Bathroom. &nbsp; Had to go pee&nbsp;&nbsp;since third one. &nbsp;Then one min at 6 pace. &nbsp; And .75 miles cooldown 8:00-&nbsp;8-19 pace. &nbsp;</p> Mon, 25 Nov 2019 07:00:00 Sat, Nov 23, 2019 <p>4 mile warmup at vasa &nbsp; Next to kim. &nbsp;33:55. Avg 8:29. &nbsp;Oh and first spin class at 630 am.&nbsp;20 miles biking at AF hospital with Laura as teacher with Kim and Jenny.&nbsp; Then 1 min 6:15 pace. &nbsp;2 min 8:57 pace. &nbsp;Then 8 x 2 min at 610 pace and 2 min and&nbsp;8:57 in between for two minutes.&nbsp;30:38 for four miles. Avg 7:39. Finished with 6-607 pace for the tenth one. &nbsp;8:49 for off pace. At end. &nbsp;Then one mile cooldown. 8:06. &nbsp;</p> Sat, 23 Nov 2019 07:00:00 Fri, Nov 22, 2019 <p>4 warm up on 33:13. Avg 8:18. &nbsp; A few minutes at 9:13 pace then just went to 8:27 pace for a mile then 8 or so then some ss v mp for five minutes. &nbsp; Stop. Rest. Water &nbsp; Then four miles ss/mp x 30:43 min. Avg 7:41. &nbsp;8:06/7:18 pace repeated 15 times. &nbsp;Ended last two actually faster on ss and mp. &nbsp;8/7:08. &nbsp;8/7:03.&nbsp;</p> Fri, 22 Nov 2019 07:00:00 Thu, Nov 21, 2019 <p>6 miles in 48:43. &nbsp;8:06 avg. &nbsp;started. At 8:57 pace. &nbsp;Increased by 0.1 mph every 3 min and 20 seconds til six miles. &nbsp;6.7/6.8/6.9/7.0/7.1/7.2/7.3/7.4/7.5/7.6/7.7/7.8/7.9/8.0/8.1 &nbsp;increasing every min the last 3 min to 8.7-8. &nbsp; &nbsp;Off for two minutes &nbsp;stretched &nbsp; Ran two miles starting at 8:19 pace ended avg 7:58 &nbsp; &nbsp;15:57 &nbsp; &nbsp;All felt good &nbsp; Did some weights after &nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 21 Nov 2019 07:00:00 Mon, Nov 18, 2019 <p>4 mile warm up. 32:26. 8:06 avg. &nbsp;started at 6.7/6.9/7.1/7.3/7.5/7.7/7.9 mph each half mile increasing &nbsp; Then at 8.1 /8.2/8.3/ x 0.1 miles. Then 8.4/8.5/8.6/9.0&nbsp;x 0.05 miles. &nbsp; &nbsp;Then 15:32 for 2.25 miles (6:53 on tm entire time ). Water. &nbsp;Then 1 more mile at 6:53. &nbsp; &nbsp;Cool down at 6.7-7.2 for 0.75 miles.&nbsp;</p> Mon, 18 Nov 2019 07:00:00 Fri, Nov 15, 2019 <p>One mile walk. 15:11 with incline. &nbsp;7:29 mile. &nbsp; 20 by 30 secs @ 7 incline and 7 mph. &nbsp;</p> Fri, 15 Nov 2019 07:00:00 Thu, Nov 14, 2019 <p>2 warmup. &nbsp;With Kim. 17:39. &nbsp;10 x 1 min at 6:10 pace for 5. &nbsp;And 6:07 for 5. &nbsp;With ten min jog in between at 9:13 pace. &nbsp;&nbsp;</p> Thu, 14 Nov 2019 07:00:00 Wed, Nov 13, 2019 <p>1 mile warmup at 8:56. &nbsp;BR break. &nbsp; 9 miles no stopping. 6.8/6.9/7/7.1/7.2/7.4/7.6/7.8 and 8 mph. &nbsp; &nbsp;74 min for these 9 miles. 8:13 avg. &nbsp;</p> Wed, 13 Nov 2019 07:00:00 Tue, Nov 12, 2019 <p>2 mile warm up. &nbsp; Increase pace from 6.5 mph by 0.2 mph every 3 min 20 seconds til two miles. &nbsp;Kim Jane and summer already there 40 min before me. &nbsp;I just did same thing only way behind. &nbsp;By two sets. &nbsp;So 2 min at 7.2 mph 0 grade. Then 2 min 7.2 at 6 percent grade. &nbsp;Repeat x 2. Weights. &nbsp;Then. Same thing three more times. &nbsp;Only increase grade to 6.5 second set. &nbsp;7 percent third set. &nbsp; 7.5 percent forth set. &nbsp;</p> Tue, 12 Nov 2019 07:00:00 Sat, Nov 09, 2019 <p>lone peak park.&nbsp; 30 degrees.&nbsp; shorts.&nbsp; saved by janes lone peak track wind breaker.&nbsp; ran 6.5 miles up into alpine taking left fork and climbing a while.&nbsp; nice new neighnborhood going in,&nbsp; very rich people.&nbsp; lone peak mountain beautiful in sunrise just on the peak itself.&nbsp; turned and went back&nbsp; &nbsp;ran with kim carley and jane&nbsp; then met up with angie and jenny near top.&nbsp; &nbsp;when i came back they were stopped and talking before last turn off so i ran around pond and ran around again with them the opposite way and up the hill.&nbsp; hot air baloon picture taken.&nbsp; so wonderful.&nbsp; love autumn air.&nbsp; felt awful at start and great at finish.&nbsp; &nbsp;no watch. ran with first jane uphill then carley to top then my sciatica took a bit to warm up on steep down so took it easy the first mile down then stayed with everyone rest of way and ahead for last few miles rocking to tunes.&nbsp;&nbsp;</p> Sat, 09 Nov 2019 07:00:00 Fri, Nov 08, 2019 <p>Warm up 2.15(8:37 avg). Tm. &nbsp;Vasa. &nbsp; 20 x 30 secs at 8 grade 8 mph. &nbsp; &nbsp;Walk 3.5 incline at 3.7 mph.&nbsp;</p> Fri, 08 Nov 2019 07:00:00 Wed, Nov 06, 2019 <p>Surprise on call so ran at 530 am with Kim Chandi summer Jane and&nbsp;carley. &nbsp; Very slow up no stops up except Jane handing me her light didn&#39;t stop watch. -50:45. &nbsp;A little over 5 up. &nbsp;Dark with construction lights at times. Blinding. &nbsp;Quite behind going up. &nbsp;Speed yesterday so slog today. &nbsp;They did speed Monday. So hope that&#39;s why. But sciatica has been hurting me. Left leg. &nbsp;So I had to take something to sleep through it. &nbsp;Got text on call at 5 am. &nbsp; Paces down were. 7:41,7:08,6:50,6:55 and 6:29. &nbsp;</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 <p>3 mile warm up. &nbsp; 7 by 2.5 min at zone 4 (6:12-7). &nbsp;2.5 min zone 1. 6.5 mostly 6.6-6.7 mph. &nbsp;&nbsp; Did them all at 9 mph. 6:39 pace. &nbsp; First four straight through. Then water fountain. &nbsp;Then one. &nbsp;Rest briefly. Start jog again. &nbsp;Run 6 Th one. &nbsp; Then same. &nbsp;And finish last one. &nbsp; Walk 0.29 miles 4 percent incline for cooldown. &nbsp;</p> Tue, 05 Nov 2019 07:00:00