Believe to Achieve Running Blog at FastRunningBlog.Com Sun, 19 Jan 2020 16:00:48 FeedCreator 1.7.2 Sat, Jan 18, 2020 <p>14miles. &nbsp;Westgate hotel resort Las Vegas. &nbsp;83 dollars total &nbsp;for the Friday night. &nbsp; Soccer tournament. &nbsp; Totally awesome ran into holly Garcia from the blog. &nbsp;I had a very bad nights sleep &nbsp; Up every hour &nbsp; But made it to gym at 7 am &nbsp; &nbsp;Ran til 858 am &nbsp; Two miles then water &nbsp; 7 miles &nbsp;in 58.22 (8:20 avg)&nbsp;then water &nbsp; &nbsp;4.95&nbsp;&nbsp;miles &nbsp;in 38:42.(7:49 avg) &nbsp;then done &nbsp; &nbsp;Stops were less than two minutes each &nbsp; &nbsp;Started at 6.7 mph for a mile and increased by 0.1 mph each mile until 9 miles &nbsp; Then with the last five miles did 2 at 7.6 mph &nbsp; 2 at 7.7 and one at 7.8-8.2 mph &nbsp;&nbsp;</p> <p>&nbsp;</p> Sat, 18 Jan 2020 07:00:00 Fri, Jan 17, 2020 <p>2 mile warm up. &nbsp;17:52. &nbsp; 8 x 2.5 min at 9.3 mph. &nbsp;4 min ful jog in between at 6.6-6.8 mostly 6.6 mph. &nbsp; 0.4 mile cool down. 6.7-7.2 mph&nbsp;</p> Fri, 17 Jan 2020 07:00:00 Thu, Jan 16, 2020 <p>Felt very crummy. &nbsp;Migraine in middle of night. &nbsp; Nausea and achy and headache all day. &nbsp;Moved slowly. &nbsp; &nbsp;It was mixed with depressive thoughts &nbsp; Reminded me of morning sickness. &nbsp;Anyway plugged through day. &nbsp;Got Christmas tree down. &nbsp;Brooke helped with ornaments and boxes to basement. &nbsp;I tied up all the tree limbs. She helped take them down. &nbsp; We got a few more things done for her mission. &nbsp; Just needs gloves and sweats. &nbsp;</p> Thu, 16 Jan 2020 07:00:00 Wed, Jan 15, 2020 <p>Work&nbsp;</p> Wed, 15 Jan 2020 07:00:00 Tue, Jan 14, 2020 <p>Work&nbsp;</p> Tue, 14 Jan 2020 07:00:00 Mon, Jan 13, 2020 <p>4 miles warmup. &nbsp;1.5 min zone 5. &nbsp;6 min/mile pace. &nbsp;2 min jog. &nbsp; 6.7 mph. &nbsp;5 min zone 4 at 9.5 mph. &nbsp; &nbsp;Two min jog. &nbsp; 8.5 mph x 10 min. Actually up to 8.6 mph at 6 min. &nbsp;And 8.7-8.9 last two min. &nbsp; &nbsp; Two min standing rest. &nbsp;1 min at 9.3. &nbsp;Jumped off lost concentration. &nbsp; Tired since I woke. &nbsp;Felt like I was getting sick when I left for gym so took two Motrin. &nbsp;And now couod feel fatigue. &nbsp;But frustration from the two talking by me on the mill. So I moved TMS. &nbsp; Did 80 seconds 9.3. And was just not feeling it. Dehydration. &nbsp; Feeling. &nbsp;So quickly got off and started again. &nbsp;2:45 this time. &nbsp; &nbsp;So total five. &nbsp;Last min at 9.4-9.5. &nbsp; &nbsp; Back to the group. By summer Jane and Kim. &nbsp;90 seconds at 5:52 pace. &nbsp;1 mile cooldown to 9 miles.&nbsp;</p> Mon, 13 Jan 2020 07:00:00 Sat, Jan 11, 2020 <p>So hard to get going. &nbsp; Went to vasa. &nbsp;Kim Carli Jane and summer ran 9 outside. &nbsp; Worked last two days and too cold to be tired and cold so ran inside. &nbsp;1/4. &nbsp; Then 3/4 mile. &nbsp;Then a 1/4 mile. &nbsp;Br break. &nbsp;The others still hadnt left outside. &nbsp;They were in br. Lol. &nbsp;Ran 1/2 mile and another half. &nbsp;Then on a roll ran&nbsp;three miles in a row. So at 5. Br break again. &nbsp;Decided some speed work would help some miles go by faster. &nbsp;So did two miles on -2 decline&nbsp;&nbsp;and 8.8 mph. &nbsp; Ended at 13:37. &nbsp;6:48.48 pace. &nbsp; &nbsp;then ran a half mile of hills. &nbsp;Then another half mile of hills. &nbsp;Then ran another two miles -1.5 percent decline. &nbsp;13:36 for the two. &nbsp; 6:48 even pace. &nbsp; &nbsp; Picked it up last minute plus. &nbsp; So now at 10 miles. &nbsp;Walked incline for 1/4 mile. &nbsp;Ran another mile slow. &nbsp;So 11. &nbsp;Then another. &nbsp;Then another hill mile. &nbsp; 3 percent incline. &nbsp;Then ended with 7:28 mile. &nbsp;8 mph til last min. 14 miles. &nbsp;</p> Sat, 11 Jan 2020 07:00:00 Wed, Jan 08, 2020 <p>4 warm up. 33:57. &nbsp;4 x 2 min flat at 7.5 mph/2 min followed by 6 incline and 7.2-7.5&nbsp;mph. 8:11 for the mile. &nbsp;That was hard went to 7.1 mph for last three inclines with some seconds at 7.2 mph. &nbsp;All flat 7.5. &nbsp; Incline 6/6.5/7/7.5. &nbsp;Weights in between. &nbsp;Upper body. &nbsp; Abs at end. &nbsp; Mile two of incline workout 8:12 then 8:14 then 8:11. &nbsp;&nbsp;</p> Wed, 08 Jan 2020 07:00:00 Mon, Jan 06, 2020 <p>4 warmup 34:40. &nbsp; 5 by 7 min. &nbsp; First 7 pace. &nbsp; &nbsp;Even. &nbsp;8.6 mph is 6:58 but tm slow to warmup. &nbsp; Second 6:59. &nbsp; &nbsp; Third. 6;55. &nbsp;Forth 6;55. &nbsp; Fifth 6:51 pace. &nbsp; &nbsp;All to 7 min. &nbsp; So 1-1.02 miles each. &nbsp; Standing 2 to 2.5 min rest in between. &nbsp; One mile cool down. Easy.&nbsp;</p> Mon, 06 Jan 2020 07:00:00 Sat, Jan 04, 2020 <p>Met with Kim at 550 am. &nbsp;She was there since 530 am. &nbsp;Ran 5 miles easy 0.1 mph increment miles starting at 6.7 mph. 43:19. &nbsp; Stretch water. &nbsp;Then 4 miles at 7:41. &nbsp;7.8 mph. 1/2 mile at 6.7 mph. &nbsp;Repeat. &nbsp;So 8 miles at 7:41. &nbsp;Slightly faster last few minutes if each. &nbsp; Busy today. &nbsp;Kim did 4 x 10 min. &nbsp;I just had to rest from speed &nbsp; &nbsp;Brooke going through temple today. &nbsp;Floor almost done. &nbsp;Laminate. Living room. &nbsp;&nbsp;</p> Sat, 04 Jan 2020 07:00:00 Fri, Jan 03, 2020 <p>1.5 miles 13:14. &nbsp;Warmup. &nbsp;BR. Then 2.5 more miles warmup in 20:53. &nbsp;Then 21:30 min at 5 min increments starting at 8.2 then 8.3/8.4/8.5. &nbsp;Last 90 seconds at 8.6-9.9 mph. &nbsp;7:10 avg for those 3. &nbsp;</p> Fri, 03 Jan 2020 07:00:00 Wed, Jan 01, 2020 <p>4.5 miles warm up. &nbsp; 38:53. &nbsp;8:38 avg. &nbsp;22 x 8 mph and 8 incline x 30 secs on. /30 secs standing rest. &nbsp; &nbsp;So 1.5 miles speed hill work. &nbsp; &nbsp;2 mile cool down. &nbsp; 8:49 avg. &nbsp; still got the cold. &nbsp;Good sweaty workout. &nbsp;</p> Wed, 01 Jan 2020 07:00:00 Tue, Dec 31, 2019 <p>Sick. &nbsp; Cold. &nbsp;Yucky cold. &nbsp;Head in a fish bowl. &nbsp;Slept in til 815. &nbsp; Pushed hard ri make it to gym. &nbsp;Ran 1 mile easy 9:10. &nbsp; Rest easy as well. &nbsp;Basically started at first mile 6.5 mph. &nbsp; Increased by 0.1 mph every half mile to six miles except last half mile increased pace by 0.1 mph every 0.1 miles. &nbsp; 5 miles in 41:42. &nbsp;8:20 avg. &nbsp; Rest as with a cold faster pace did not feel so easy. &nbsp; Ran last four miles same way as first six but starting at 6.7 mph. &nbsp; &nbsp;Ended picking up pace last half mile as well. 4 miles in 34 min. &nbsp;8:30 avg. &nbsp; &nbsp;This cold sucks. &nbsp;THIS WORK OUT OUT IS&nbsp;ACTUALLY DECEMBER 30 Th. &nbsp; Did not run dec 31. &nbsp; Leg/sciatica issues. &nbsp;</p> Tue, 31 Dec 2019 07:00:00 Sat, Dec 28, 2019 <p>Sick. &nbsp;Started yesterday about 3 am. Zinc four doses. &nbsp;Didn&#39;t run yesterday. &nbsp;Bed late. Courtney and Brenan over. &nbsp;Watched spider man. &nbsp;Midnight bed. &nbsp;Up 915 am. &nbsp;Ran at 1005 am. &nbsp;7 miles. &nbsp;Stopped at Kim&#39;s for br break. &nbsp;She was on bike trainer. &nbsp;Avg pace 8:53. &nbsp; First mile 9:08. &nbsp;Last mile 8:50. &nbsp;Fastest mile 8:44. &nbsp; 20 degrees. Sunny. &nbsp; Felt good but just needed to cut it short to avoid over doing it sick. &nbsp;</p> Sat, 28 Dec 2019 07:00:00 Thu, Dec 26, 2019 <p>1 mile. 9:05. &nbsp; Slow start at 6.3 mph. &nbsp; Break. Three more warmup miles. &nbsp;23:42. &nbsp;7:53 avg. started at 6.8. Increased by 0.1 mph every minute to 8 mph. &nbsp; Stayed there three min. Then back down by 0.1 mph every 3 min until 3 miles. &nbsp;Then 6 x&nbsp;2 min at 9.3/9.4/9.5/9.6/9.7/9.8 mph. 6.6 mph for 2 min in between. &nbsp;Really more 15 secs standing rest then 1:45 sec jog at 9:05 (6.6 mph) &nbsp; &nbsp;Stopped afyer 4 at 30 secs jog after the 4 Th. &nbsp;ER trip to BR. &nbsp;So two miles in 14:30. &nbsp;7:15 avg. &nbsp; then last mile 7:05. &nbsp; Weight lifting. Legs and arms.&nbsp;</p> Thu, 26 Dec 2019 07:00:00 Tue, Dec 24, 2019 <p>Tired sore but raining outside so ran with Kim and Carley at vasa. &nbsp;Two mile &nbsp;warmup. &nbsp;Slow. &nbsp;4 x 5 min at 8.4/8.5/8.3/8.5 mph. &nbsp;&nbsp;1 min standing rest and 2 min jog in between at 9:05 pace. &nbsp; Walked briefly. Incline.&nbsp;</p> Tue, 24 Dec 2019 07:00:00 Mon, Dec 23, 2019 <p>4 mile warmup. 32:17. &nbsp; Started at 6.7 mph increased by 0.1 mph every 2 min to 8 mph kept it there for five min then increased pace until at 4 miles. &nbsp;So 8:04 avg for warmup. &nbsp; Then 6x 6:31 pace for 2.5 min with 2.5 min jog at 9:05 pace. &nbsp; Then water. &nbsp;Then 10 x 30 secs at 10 mph 6:00 pace with 30 sec standing rest in between. &nbsp; &nbsp;0.83 miles of running in 5 min. &nbsp; &nbsp;1 mile cool down avg 8:37. &nbsp; Three sets of 15 leg lifts (1@20 reps) 55 pounds )hamstrings 50 pounds and triceps. &nbsp;30 pounds. &nbsp;</p> Mon, 23 Dec 2019 07:00:00 Sat, Dec 21, 2019 <p>Christmas run with Kim Jane summer Carley Melody and Chandi (and Oakley janes dog)I met them at 1 mile marker as they ran from vasa and then ran to Jennie house. Stopped five minutes. Or more. &nbsp;Then to my house. &nbsp;Christmas lights on. And some divinity. Then carleys. &nbsp;Picked up her dog. &nbsp; Then to Kim&#39;s to call work. And one protein ball.&nbsp;&nbsp; Phone died in the cold. Then to janes. &nbsp; Up back way by Lincoln Academy&nbsp;then on trail to her house. Stopped for cider. &nbsp;Yum. &nbsp;Warned me up. &nbsp; Then ran home alone. Bc I was short on time. &nbsp;Watched Rise of&nbsp;Skywalker &nbsp;with the family. &nbsp;And Kristin COURTNEYs friend. &nbsp;Very good. &nbsp;Quite liked it. &nbsp; &nbsp;Took 1 hour from janes to home. &nbsp;Had no watch just they told me time when I left. &nbsp;Got back at 910 am. &nbsp;I left at 612 am for the start of run. &nbsp;I had lots of bright red spots on my skin. Like I was burned by the sun. &nbsp; After movie spots are gone. &nbsp; But I wore my winter jacket the entire movie. &nbsp;</p> Sat, 21 Dec 2019 07:00:00 Fri, Dec 20, 2019 <p>3 mile warm up next to Jonathan and summer. 8:55/8:25/8:06. &nbsp; Stretch. &nbsp;Then 20 x 30 at 8 pace (7.5 mph)&nbsp;and 7.5 incline. &nbsp;30 second rest. &nbsp; Standing at side. &nbsp; Tm still going. &nbsp;Last two at 8 mph-&nbsp;7:30 pace and 8 incline. &nbsp;2.48 miles total only half was running. &nbsp;&nbsp;Then .27 jog. &nbsp;Then Jonathan wanted another fast mile and someone to join him. So I did. &nbsp;His plan we ran 9.2 (9 him) for 1/2 mile then 1/4 mile 8 mph and a 1/4 at 7.5. &nbsp;But I actually kept in at 8.2 til&nbsp;a mile. Little faster at end. &nbsp;6:55 mile. Push-ups planks and little bit of abs. &nbsp;</p> Fri, 20 Dec 2019 07:00:00 Thu, Dec 19, 2019 <p>TM at 405 am. &nbsp; 10 miles. 857/841/841/834/834/827/820/813/806/and 800-730 last mile. &nbsp; Off at 1 mile. &nbsp;Potty and at 8.5&nbsp;miles for water. &nbsp; 84:26 time. &nbsp;827 avg pace for the run.&nbsp;</p> Thu, 19 Dec 2019 07:00:00