I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Sun, 21 Oct 2018 21:38:06 FeedCreator 1.7.2 Tue, Oct 16, 2018 http://Toby.fastrunningblog.com/blog-10-16-2018.html <p>Another easy 4 miles with Abby along the beach path. &nbsp;TT: &nbsp;34:16. AP: &nbsp;9:07.</p> <p>Our stay in San Diego is coming to an end. &nbsp;We&rsquo;ve had so much fun at&nbsp;this beach house playing. &nbsp;We are heading into Mexico today to help build an orphanage. &nbsp;We&rsquo;ve never done anything like this before. &nbsp;It won&rsquo;t be resort style living...actually, we&rsquo;ll be in the ghetto at a camp ground (since the orphanage isn&rsquo;t done yet) (and it&rsquo;s not safe to run!!!!). &nbsp;I&rsquo;m excited to play with the kids and my hope is that my children will appreciate all the blessings they have.</p> <p>We hope to make it back into the USA in a few days!</p> Tue, 16 Oct 2018 06:00:00 Mon, Oct 15, 2018 http://Toby.fastrunningblog.com/blog-10-15-2018.html <p>4 miles with Abby on the beach path. &nbsp;Very pretty, but very sandy and humid. &nbsp;</p> <p>TT: &nbsp;37:12. AP: &nbsp;9:17</p> <p>Off to Sea World!</p> Mon, 15 Oct 2018 06:00:00 Sat, Oct 13, 2018 http://Toby.fastrunningblog.com/blog-10-13-2018.html <p>Easy miles with Abby around Las Vegas. &nbsp;It was HOT! &nbsp;Every house looks exactly the same and we got turned around.</p> <p>TT: &nbsp;29:09 AP: 9:07 HR: 151</p> <p>Knee is very stiff...probably because I&rsquo;ve been riding in a car forever.</p> Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 http://Toby.fastrunningblog.com/blog-10-12-2018.html <p>1.75 miles before I met Heather.&nbsp; TT:&nbsp; 16:34&nbsp; AP:&nbsp; 9:26</p> <p>10.6 miles with Heather on the MTC.&nbsp; TT: 1:36:02&nbsp; AP:&nbsp; 9:04&nbsp; HR 165 --9:32, 9:27, 9:09, 9:15, 9:03, 9:07, 9:03, 9:02, 8:37, 8:37, 5:06</p> <p>Felt great!&nbsp; Lots of foam rolling.</p> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://Toby.fastrunningblog.com/blog-10-11-2018.html <p>90 minutes TRX</p> <p>I have a sweet bruise on my knee from my crash on Tuesday.&nbsp; It is still very sore.</p> Thu, 11 Oct 2018 06:00:00 Wed, Oct 10, 2018 http://Toby.fastrunningblog.com/blog-10-10-2018.html <p>Warm up to drinking fountain (1.7 miles). &nbsp;4.5 mile tempo. &nbsp;Cool down till I hit 8 miles. &nbsp;</p> <p>The forecast said heavy rain this morning, so I prepared to run on the TM. &nbsp;But when I looked outside, it wasn&rsquo;t raining. &nbsp;</p> <p>HM pace: &nbsp;8:15</p> <p>M pace: &nbsp;8:23</p> <p>I would be happy with anything in between there. &nbsp;But I felt like crap. &nbsp;My legs were heavy from TRX. &nbsp;Got through the warmup and made up every excuse to cut the workout short. I ended up doing the whole thing and hit my times, but I felt like death. &nbsp;It was so dark and was really raining hard by now. &nbsp;</p> <p>8:13, 8:13, 8:15, 8:06, 4:13</p> <p>20 minutes of Trx .</p> Wed, 10 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://Toby.fastrunningblog.com/blog-10-09-2018.html <p>Designated slow day. &nbsp;My loop was longer than I had anticipated and had to speed up at the end to get home in time. &nbsp;TT: &nbsp;1:06 AP: 9:52 HR: 156</p> <p>I got lazy and took a nice fall in front of the high school. &nbsp;Banged up my knee good.</p> <p>90 minutes of TRX</p> Tue, 09 Oct 2018 06:00:00 Mon, Oct 08, 2018 http://Toby.fastrunningblog.com/blog-10-08-2018.html <p>Drinking Fountain Sprints</p> <p>Not quite as fast as I was hoping for.&nbsp; I did run VERY early and I do think that doing it in the dark made a difference.&nbsp; I&#39;ll probably do these for the next few weeks.&nbsp;&nbsp;</p> <p> <style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--> </style> </p> <table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="table-layout:fixed;font-size:10pt;font-family:arial,sans,sans-serif;width:0px;border-collapse:collapse;border:none" xmlns="http://www.w3.org/1999/xhtml"> <colgroup> <col width="242" /> <col width="100" /> <col width="100" /> <col width="100" /> <col width="100" /> <col width="100" /> </colgroup> <tbody> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Drinking Fountain Splits&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;font-weight:bold;text-align:center;">Drinking Fountain Splits</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> </tr> <tr style="height:21px;"> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> </tr> <tr style="height:21px;"> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43266}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6/15/18</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43283}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">7/2/18</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43302}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">7/21/18</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43309}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">7/28/18</td> <td data-sheets-numberformat="[null,5,&quot;m/d/yy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43320}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">10/8/18</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;DF #1 to DF #2 (red sign to rock pile) (.87)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">DF #1 to DF #2 (red sign to rock pile) (.87)</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.27847222222222223}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:41</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.26875}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:27</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.2708333333333333}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:30</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.2659722222222222}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:23</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.27361111111111114}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:34</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;DF #2 to DF #1 (.87)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">DF #2 to DF #1 (.87)</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.2777777777777778}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:40</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.2701388888888889}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:29</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.27569444444444446}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:37</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.26805555555555555}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:26</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.27152777777777776}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">6:31</td> </tr> <tr style="height:21px;"> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Murdock Dr tp Pumpkin Truck Light (.46)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Murdock Dr tp Pumpkin Truck Light (.46)</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14722222222222223}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:32</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14583333333333334}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:30</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14652777777777778}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:31</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14305555555555555}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:26</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.1423611111111111}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:25</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fire Hydrant to Temple Light (.46)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Fire Hydrant to Temple Light (.46)</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14791666666666667}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:33</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14444444444444443}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:28</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14375}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:27</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14375}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:27</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.1423611111111111}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">3:25</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Heather's House to Church Light (.27)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Heather&#39;s House to Church Light (.27)</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.08472222222222223}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">2:02</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.08263888888888889}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">1:59</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.08541666666666667}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">2:03</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-numberformat="{&quot;1&quot;:6,&quot;2&quot;:&quot;h:mm&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.08263888888888889}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;"> <p>1:59</p> <p>&nbsp;</p> <p>&nbsp;</p> </td> </tr> </tbody> </table> <p>&nbsp;</p> <p>3x</p> <p>trx lunge</p> <p>trx dead lift</p> <p>trx hamstring curl</p> <p>trx crunch</p> <p>trx bicep curl</p> <p>trx tricep</p> <p>trx W</p> <p>trx squat</p> <p>push ups&nbsp;</p> <p>adductor hold</p> Mon, 08 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://Toby.fastrunningblog.com/blog-10-06-2018.html <p>Tempo with Heather on MTC (cool down on 300 N). &nbsp;</p> <p>1.9 WU</p> <p>3.7&nbsp;tempo (goal was 8:15-8:30). &nbsp;(Actual was&nbsp;8:10, 8:10, 8:06, 5:38)</p> <p>Cool down till hit 8 miles. &nbsp;</p> <p>The tempo miles were hard, but I wasn&rsquo;t in death mode. &nbsp;Weather was perfect! &nbsp;45 degrees ad overcast. &nbsp;Very fallish.</p> <p>&nbsp;</p> Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 http://Toby.fastrunningblog.com/blog-10-05-2018.html <p>6.2 outside in the rain - 1100 East</p> <p>TT:&nbsp; 57:10&nbsp; AP:&nbsp; 9:16--9:50, 9:40, 9:38, 9:07, 8:48, 8:45</p> <p>My legs were slightly stiff the first few miles, but eventually calmed down!</p> <p>1.8 miles on home TM to get 8 miles for the day.</p> Fri, 05 Oct 2018 06:00:00 Wed, Oct 03, 2018 http://Toby.fastrunningblog.com/blog-10-03-2018.html <p>Goal was to keep the run in the 9:05-10:30 range.</p> <p>TT:&nbsp; 1:40:06&nbsp; AP:&nbsp; 9:27 on the MCT solo.&nbsp; I was SO unbelievably sore from yesterday&#39;s lifting session.&nbsp; I also took a long nap this morning.</p> Wed, 03 Oct 2018 06:00:00 Tue, Oct 02, 2018 http://Toby.fastrunningblog.com/blog-10-02-2018.html <p>3 easy miles while Abby was at XC. &nbsp;Back to TRX with Heidi! &nbsp;I&rsquo;m going to be sore for awhile. &nbsp;Last time I did her class, I was in such good shape! &nbsp;Here to correcting muscle imbalances!</p> Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://Toby.fastrunningblog.com/blog-10-01-2018.html <p> <style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--> </style> </p> <table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="table-layout:fixed;font-size:10pt;font-family:arial,sans,sans-serif;width:0px;border-collapse:collapse;border:none" xmlns="http://www.w3.org/1999/xhtml"> <colgroup> <col width="100" /> <col width="144" /> <col width="100" /> </colgroup> <tbody> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Mary Pulley&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;font-weight:bold;">Mary Pulley</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;700 N&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;font-weight:bold;">700 N</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43374}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">10/1/2018</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:04, 1:01, 1:01, 1:00, 1:00, 1:01, 1:01, 1:01, 1:02&quot;}" style="border-right-color: transparent; overflow: visible; padding: 2px 3px; vertical-align: bottom;"> <div style="white-space:nowrap;overflow:hidden;position:relative;width:297px;left:3px;"> <div style="float:left;">1:04, 1:01, 1:01, 1:00, 1:00, 1:01, 1:01, 1:01, 1:02</div> </div> </td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43367}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/24/2018</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:02, 1:03, 1:02, 1:02, 1:00, 1:01, 1:01, 1:02&quot;}" style="border-right-color: transparent; overflow: visible; padding: 2px 3px; vertical-align: bottom;"> <div style="white-space:nowrap;overflow:hidden;position:relative;width:297px;left:3px;"> <div style="float:left;">1:02, 1:03, 1:02, 1:02, 1:00, 1:01, 1:01, 1:02</div> </div> </td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43360}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/17/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:29,1:25,1:29&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:29,1:25,1:29</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:08,1:08,1:07&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:08,1:08,1:07</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43353}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/10/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:38,1:34,1:35&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:38,1:34,1:35</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:13,1:14,1:12&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:13,1:14,1:12</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43101}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">1/1/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:46, 1:40, 1:38&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:46, 1:40, 1:38</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:19, 1:17, 1:14&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:19, 1:17, 1:14</td> </tr> </tbody> </table> <p>&nbsp;</p> <p>My legs and lungs were BURNING this morning.&nbsp; That was hard!&nbsp; 5.1 miles on the road, 1.9 miles on the TM for a cooldown.&nbsp; DONE!</p> Mon, 01 Oct 2018 06:00:00 Sat, Sep 29, 2018 http://Toby.fastrunningblog.com/blog-09-29-2018.html <p>No County Blvd-SR 92-Apline Hwy.&nbsp; Goal was to keep HR low for the first 7.5 miles, then race pace for the last 1.5 miles.&nbsp; Yikes!&nbsp; My HR was was crazy high the entire time.</p> <p>TT:1:30:50&nbsp; AP:&nbsp; 9:52&nbsp; Average HR: 162</p> <p>10:07, 10:17, 10:16, 10:11, 10:10, 10:03, 9:55, 4:50 *8:31, 3:20* 3:06</p> <p>I&#39;ve been stretching and rolling my calves ever day...multiple times a day!&nbsp; They feel much better.</p> Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 http://Toby.fastrunningblog.com/blog-09-28-2018.html <p>300N AP: &nbsp;10:07.&nbsp;</p> <p>Lots of foam rolling and stretching</p> Fri, 28 Sep 2018 06:00:00 Wed, Sep 26, 2018 http://Toby.fastrunningblog.com/blog-09-26-2018.html <p>Janice was feeling sick, so we cut our run short this morning.&nbsp; TT:&nbsp; 48:44&nbsp; AP:&nbsp; 9:16</p> <p>3x</p> <p>trx lunge/deadlift</p> <p>single leg squat to lunge</p> <p>clams with band</p> <p>side to side lunge with tricep</p> <p>squat with bicep curl to tricep</p> <p>paper plates</p> <p>2x</p> <p>trx T</p> <p>front and lateral raise</p> <p>bicept curl</p> <p>shoulder press</p> Wed, 26 Sep 2018 06:00:00 Tue, Sep 25, 2018 http://Toby.fastrunningblog.com/blog-09-25-2018.html <p>Super slow Tuesday! &nbsp;I love having &ldquo;permission&rdquo; to go as slow as I need on these recovery days. &nbsp;</p> <p>AP: &nbsp;10:18. HR: 150&ndash;300north</p> <p>It was cold this morning-42 degrees! &nbsp;Capris and long sleeves! &nbsp;Lots of feet strengthening exercises, rolling and stretching.</p> Tue, 25 Sep 2018 06:00:00 Mon, Sep 24, 2018 http://Toby.fastrunningblog.com/blog-09-24-2018.html <p> <style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--> </style> </p> <table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="table-layout:fixed;font-size:10pt;font-family:arial,sans,sans-serif;width:0px;border-collapse:collapse;border:none" xmlns="http://www.w3.org/1999/xhtml"> <colgroup> <col width="100" /> <col width="144" /> <col width="100" /> </colgroup> <tbody> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Mary Pulley&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;font-weight:bold;">Mary Pulley</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;700 N&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;font-weight:bold;">700 N</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43367}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/24/2018</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:02, 1:03, 1:02, 1:02, 1:00, 1:01, 1:01, 1:02&quot;}" style="border-right-color: transparent; overflow: visible; padding: 2px 3px; vertical-align: bottom;"> <div style="white-space:nowrap;overflow:hidden;position:relative;width:297px;left:3px;"> <div style="float:left;">1:02, 1:03, 1:02, 1:02, 1:00, 1:01, 1:01, 1:02</div> </div> </td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43360}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/17/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:29,1:25,1:29&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:29,1:25,1:29</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:08,1:08,1:07&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:08,1:08,1:07</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43353}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/10/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:38,1:34,1:35&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:38,1:34,1:35</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:13,1:14,1:12&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:13,1:14,1:12</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="[null,5,&quot;M/d/yyyy&quot;,1]" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43101}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">1/1/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:46, 1:40, 1:38&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:46, 1:40, 1:38</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:19, 1:17, 1:14&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:19, 1:17, 1:14</td> </tr> </tbody> </table> <p>&nbsp;</p> <p>2.5 mile warm up.&nbsp; 8x700 N hill sprints.&nbsp; I didn&#39;t feel death on these.&nbsp; Probably because they are shorter than Mary Pulley, but I could continue to push and not die.&nbsp; 5.34 miles outside.&nbsp; 1.7 miles inside</p> <p>&nbsp;</p> <p>&nbsp;</p> Mon, 24 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://Toby.fastrunningblog.com/blog-09-22-2018.html <p>1.86 mile warm up to the drinking fountain.</p> <p>3.5 mile tempo @8:15 (8:11, 8:08, 8:00, 3:57)</p> <p>cooldown till hit 6 miles</p> <p>Ran with Heather and had a great time!&nbsp; I felt very good about this tempo.&nbsp; VERY smoky outside again.&nbsp; All soccer games are cancelled.&nbsp;&nbsp;</p> <p>Lots and lots of foam rolling.&nbsp; Peroneal tendon is very tight.</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://Toby.fastrunningblog.com/blog-09-21-2018.html <p>4.4 miles outside.&nbsp; HR was higher than it should be.&nbsp; It&#39;s hard to keep it in the 140&#39;s.&nbsp; TT:&nbsp; 46:00&nbsp; AP:&nbsp; 10:27&nbsp; HR&nbsp; 150</p> <p>1.6 miles on home TM to get 6 miles</p> <p>2x</p> <p>lunge matrix</p> <p>squats</p> <p>calf raises</p> <p>plank</p> <p>fire hydrant kickouts</p> <p>adductor holds</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://Toby.fastrunningblog.com/blog-09-20-2018.html <p>Yoga and a new pair of glasses.&nbsp; Last time I bought glasses was 2011.&nbsp; It&#39;s nice to be able to see.</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://Toby.fastrunningblog.com/blog-09-19-2018.html <p>8 miles with Janice on the MCT.&nbsp; I think my uber slow day yesterday paid off big today.&nbsp; I was able to push the pace and keep up!&nbsp; TT:&nbsp; 1:09:34&nbsp; AP:&nbsp; 8:45&nbsp;&nbsp;</p> <p>&nbsp;</p> <p>Took a quick shower and a 20 minute nap.&nbsp; Got the rest of my kids off to school.&nbsp; Then I headed out to CC with Kelli and Shaneil&nbsp; My legs were quite heavy the first little bit, but eventually got back into the grove.&nbsp; I&#39;m not used to so many hills.&nbsp; 6.15 miles&nbsp; TT:&nbsp; 1:25:32&nbsp; AP:&nbsp; 13:54&nbsp; Elevation:&nbsp; 1339</p> <p>(I&#39;m only counting 3 of the 5 miles for running as the rest were hiking).</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://Toby.fastrunningblog.com/blog-09-18-2018.html <p>4 miles outside before I had to be home to get kids off to school.&nbsp; Only had the HR screen on my watch.&nbsp; I still ran too fast and my HR stayed in the high 140&#39;s.&nbsp; TT:&nbsp; 40:12</p> <p>1 more mile on the TM to get my 5 miles.&nbsp; Very tight calves and plantar.&nbsp; Lots of foam rolling</p> <p>3x</p> <p>trx crunch</p> <p>trx side plank up/downs</p> <p>trx row</p> <p>trx triceps</p> <p>front raise/lateral raise</p> <p>bicep curl</p> <p>shoulder press</p> <p>tricep</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://Toby.fastrunningblog.com/blog-09-17-2018.html <p>Hill repeats again today.</p> <p> <style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--> </style> </p> <table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="table-layout:fixed;font-size:10pt;font-family:arial,sans,sans-serif;width:0px;border-collapse:collapse;border:none" xmlns="http://www.w3.org/1999/xhtml"> <colgroup> <col width="100" /> <col width="144" /> <col width="100" /> </colgroup> <tbody> <tr style="height:21px;"> <td data-sheets-numberformat="{&quot;1&quot;:5,&quot;2&quot;:&quot;M/d/yyyy&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43360}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/17/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:29,1:25,1:29&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:29,1:25,1:29</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:08,1:08,1:07&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:08,1:08,1:07</td> </tr> <tr style="height:21px;"> <td data-sheets-numberformat="{&quot;1&quot;:5,&quot;2&quot;:&quot;M/d/yyyy&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:43353}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;text-align:right;">9/10/2018</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:38,1:34,1:35&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:38,1:34,1:35</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:13,1:14,1:12&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:13,1:14,1:12</td> </tr> </tbody> </table> <p>My last Mary Pulley hill was so HARD.&nbsp; My quads were on FIRE.&nbsp; My breathing was out of control.&nbsp; So I was totally bummed to only see a 1:29.&nbsp; Oh well....I&#39;m definitely not dwelling on it.&nbsp; Big improvement over last week.&nbsp; Maybe I&#39;ll do drinking fountain sprints next week.</p> <p>Finished the rest of my mileage on the home TM.&nbsp;&nbsp;</p> <p>2x</p> <p>squats</p> <p>walking lunges</p> <p>LLL</p> <p>adductor holds</p> <p>plank</p> <p>&nbsp;</p> Mon, 17 Sep 2018 06:00:00