I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Fri, 22 Jun 2018 07:18:54 FeedCreator 1.7.2 Wed, Jun 20, 2018 http://Toby.fastrunningblog.com/blog-06-20-2018.html <p>TT:&nbsp; 50:35&nbsp; AP:&nbsp; 8:26 -- 9:04, 8:52, 8:15, 8:15, 8:04, 8:02</p> <p>MCT with Janice.&nbsp; Wowzer, when I saw the 9:04 mile split up the HILL, I knew it was going to be a fast day.&nbsp; Everything felt good.&nbsp; I&#39;m feeling slightly more confident about Saturday.</p> <p>2x</p> <p>bohemian</p> <p>60/60/60</p> <p>Adductor hold</p> <p>firehydrant kickouts</p> <p>calf raises</p> Wed, 20 Jun 2018 06:00:00 Mon, Jun 18, 2018 http://Toby.fastrunningblog.com/blog-06-18-2018.html <p>LP Hwy &mdash;Walmart roundabout-silo road-pioneer house&nbsp;</p> <p>TT: &nbsp;56:37 AP: &nbsp;8:45&mdash;-9:33, 9:10, 8:58, 8:22, 8:07, 5:37, *3:48*, 2:59</p> <p>Legs felt heavy the first few miles. &nbsp;I finally got off the MCT and I need to do that more often....get some more hills. &nbsp;Pioneer house sprint wasn&rsquo;t super fast, but considering my miles before that were fast, I was pleased with it.</p> Mon, 18 Jun 2018 06:00:00 Sat, Jun 16, 2018 http://Toby.fastrunningblog.com/blog-06-16-2018.html <p>5 miles slow walk/run with Collette&nbsp;</p> <p>4 miles on the home TM between running kids to practices</p> <p>Everything was slow and everything felt good.</p> Sat, 16 Jun 2018 06:00:00 Fri, Jun 15, 2018 http://Toby.fastrunningblog.com/blog-06-15-2018.html <p>TT:&nbsp; 52:19&nbsp; AP:&nbsp; 8:34</p> <p>Drinking fountain speed work.</p> <p>DF #1 (red sign) to DF&nbsp;#2 (rock pile) - 6:41&nbsp;(.86 miles)</p> <p>DF #2 (rock pile) to DF #1 (red sign) - 6:40 (.87 miles)</p> <p>Murdock Drive to Pumpkin Truck Stop Light - 3:32 (.46 miles)</p> <p>Fire Hydrant to Temple Light - 3:33 (.46 miles)</p> <p>Heather&#39;s House to Church - 2:02 (.28 miles)</p> <p>&nbsp;</p> <p>Bohemians-60/60/60 planks-firehydrant kick outs</p> Fri, 15 Jun 2018 06:00:00 Wed, Jun 13, 2018 http://Toby.fastrunningblog.com/blog-06-13-2018.html <p>TT: &nbsp;1:34:28 AP: &nbsp;8:52&mdash;9:26, 9:15, 8:55, 8:55, 8:44, 8:41, 8:47, 8:49, 8:35, 8:42</p> <p>Sweaty Betty! &nbsp;With Janice. &nbsp;It was fun to hear about her 50 mile race. &nbsp;Hip flexor pulled as we got faster.</p> <p>50 minutes Pilates class</p> Wed, 13 Jun 2018 06:00:00 Tue, Jun 12, 2018 http://Toby.fastrunningblog.com/blog-06-12-2018.html <p>&nbsp;</p> <p>I thought I would test out the hip. &nbsp;6.0mph on the home TM. &nbsp;Focused on pulling the rope and cadence.</p> <p>2x (one before and one after)</p> <p>bohemian lunge</p> <p>single leg squats</p> <p>banded SLOW clams-feet together/up down</p> <p>banded weight squats with pulse</p> <p>trx mountain climber</p> <p>trx side plank up/downs</p> <p>adductor hold</p> <p>&nbsp;</p> <p>50 minutes Pilates class</p> Tue, 12 Jun 2018 06:00:00 Mon, Jun 11, 2018 http://Toby.fastrunningblog.com/blog-06-11-2018.html <p>Hip still achy, hence an extra rest day. &nbsp;It&#39;s been awhile since I&#39;ve taken an extra day off.</p> <p>3x</p> <p>bicep curls on bosu</p> <p>bentover row</p> <p>side plank clams</p> <p>single leg bicep curl</p> <p>reverse fly</p> <p>lunges on bosu</p> <p>trx crunch</p> <p>LLL</p> <p>side plank</p> <p>adductor hold</p> <p>fire hydrant kickout</p> <p>&nbsp;</p> <p>PM: &nbsp;50 minute pilates class</p> Mon, 11 Jun 2018 06:00:00 Sat, Jun 09, 2018 http://Toby.fastrunningblog.com/blog-06-09-2018.html <p>Very VERY easy on the MCT. &nbsp;It was crazy busy on the canal today! &nbsp;TTT: &nbsp;1:42:34 &nbsp;AP: 9:42</p> Sat, 09 Jun 2018 06:00:00 Fri, Jun 08, 2018 http://Toby.fastrunningblog.com/blog-06-08-2018.html <p>6 miles with Jeanine TT: &nbsp;51:44 AP: 8:39 (8:28, 8:37, 8:30, 8:38, 8:42, 8:48) &nbsp;I could totally feel my hip today. &nbsp;Grrr.....</p> <p>7 miles on my home TM at AP 10:00. &nbsp;Hip felt better.</p> <p>Lots of stretching and foaming afterwards.</p> Fri, 08 Jun 2018 06:00:00 Wed, Jun 06, 2018 http://Toby.fastrunningblog.com/blog-06-06-2018.html <p>7 miles on MCT - TT: &nbsp;1:00:47 &nbsp;AP: &nbsp;8:41 (9:19, 9:04, 8:41, 8:46, 8:15, 8:21, 8:15). &nbsp;I should probably expand my running routes, but the MCT has drinking fountains. &nbsp;And its hot.</p> <p>2 miles on home TM at 10:00</p> <p>Lots of stretching and foam rolling. &nbsp;Hip flexors VERY tight.</p> Wed, 06 Jun 2018 06:00:00 Tue, Jun 05, 2018 http://Toby.fastrunningblog.com/blog-06-05-2018.html <p>3x</p> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Trx lunge</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Trx dead lift</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Trx row</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Trx crunch&nbsp;</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">&nbsp;</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Shoulder press&nbsp;</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Bosu crunch</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Fire hydrant kick outs</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Tricep dip</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">LLL</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">&nbsp;</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Bicep curl</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Figure four</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Calf raises</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Triangles&nbsp;</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Donkey kick</div> Tue, 05 Jun 2018 06:00:00 Mon, Jun 04, 2018 http://Toby.fastrunningblog.com/blog-06-04-2018.html <p>TT: &nbsp;51:22 AP: &nbsp;8:34</p> <p>2 mile warm up to drinking fountain</p> <p>sprint to next drinking fountain (5:43-.70 miles)--watch issues, probably closer to .9 miles</p> <p>drinking fountain</p> <p>.63 mile recover</p> <p>.90 mile sprint to drinking fountain (7:04)</p> <p>drinking fountain</p> <p>.21 (1:54) recovery</p> <p>1 mile sprint (7:53)</p> <p>1:38 recovery to light</p> <p>.27 mile (2:00) from Heather&#39;s house to stop sign</p> <p>2 miles on home TM at 10:00</p> <p>lunges, squats, planks, LLL, fire hydrants</p> Mon, 04 Jun 2018 06:00:00 Sat, Jun 02, 2018 http://Toby.fastrunningblog.com/blog-06-02-2018.html <p>2 miles on home TM @10:00</p> <p>Run daughter to CC practice</p> <p>5 miles on road. &nbsp;CC practice ended early and had to hurry home TT: &nbsp;44:51 AP: 8:58</p> <p>1 mile on home TM @10:00</p> Sat, 02 Jun 2018 06:00:00 Fri, Jun 01, 2018 http://Toby.fastrunningblog.com/blog-06-01-2018.html <p>2 mile warm up</p> <p>2 x .75 @ 7.5mph (8:00)</p> <p>.25 RI</p> <p>4 x .50 @ 7.6mph (7:53)</p> <p>.25</p> <p>1.25 mile RI</p> <p>4 x .25 @ 7.7mph (7:47)</p> <p>.25 RI</p> <p>Cool down till hit 10 miles.</p> <p>Not quite what I was hoping for....hip flexor was bugging. &nbsp;I hopped off a lot during the RI. &nbsp;This hip is my worst enemy.</p> Fri, 01 Jun 2018 06:00:00 Wed, May 30, 2018 http://Toby.fastrunningblog.com/blog-05-30-2018.html <p>6 miles with Janice (MCT) and 6 miles on my own (100E). &nbsp;My solo miles were HARD. &nbsp;I just couldn&#39;t get my legs moving (it was really hilly and HOT).</p> <p>TT: &nbsp;1:51:10 &nbsp;AP: &nbsp;9:16 Slightly slower than last week, but hillier. &nbsp;Off to field day at the elementary school :/</p> Wed, 30 May 2018 06:00:00 Mon, May 28, 2018 http://Toby.fastrunningblog.com/blog-05-28-2018.html <p>Met Kellie and Collette for our 8 mile loop. &nbsp;Definitely slower and a few walk breaks for Collette. &nbsp;But it was fun to catch up.</p> <p>TT: &nbsp;1:20:08 &nbsp;AP: &nbsp;9:33</p> <p>Took the kids up to the Julie Andrew&#39;s Meadow for a holiday hike. &nbsp;I would like to call this hike &quot;The Trail of Tears&quot;. &nbsp;4 miles - 1100 feet. &nbsp;I needed a nap after this adventure.</p> Mon, 28 May 2018 06:00:00 Sat, May 26, 2018 http://Toby.fastrunningblog.com/blog-05-26-2018.html <p>TT: &nbsp;1:50:33 AP: &nbsp;9:12 MCT</p> <p>9:49, 9:44, 9:21, 9:32, 9:22, 9:18, 9:14, 9:03, 9:05, 8:45, 8:42, 8:35</p> <p>Ran the first 2 miles with Tim. &nbsp;Made a big effort to go slower. &nbsp;Getting hot.</p> Sat, 26 May 2018 06:00:00 Fri, May 25, 2018 http://Toby.fastrunningblog.com/blog-05-25-2018.html <p>Heather and Jeanine and our 5 mile loop. &nbsp;Lots of talk about races for the next year. &nbsp;</p> <p>TT: &nbsp;43:32. AP: 8:42&mdash;-8:32, 8:40, 8:33, 8:50, 8:55&ndash;we need to work on our fly and die :/</p> <p>&nbsp;</p> <p>2 miles @ 10:00 on the home TM afterwards&nbsp;</p> Fri, 25 May 2018 06:00:00 Wed, May 23, 2018 http://Toby.fastrunningblog.com/blog-05-23-2018.html <p>Another Wednesday morning with Janice on the MCT. &nbsp;Same pace as last week, but felt lots easier. &nbsp;Wore arch support and calf sleeves....massage today.</p> <p>TT: &nbsp;1:34:26 &nbsp;AP: &nbsp;8:50 (9:17, 9:10, 8:46, 8:51, 8:48, 8:40, 8:53, 8:58, 8:34, 8:36, 5:47)</p> <p>3x</p> <p>Butterfly</p> <p>Seated row</p> <p>Skull crusher</p> <p>single leg overhead press</p> <p>front raise</p> <p>bicep curl</p> <p>tricep kick bakcs</p> <p>TRX delt pull</p> <p>triangles</p> <p>1x</p> <p>LLL</p> <p>Adductor hold</p> <p>Fire hydrant kickouts</p> <p>Calf raises</p> Wed, 23 May 2018 06:00:00 Mon, May 21, 2018 http://Toby.fastrunningblog.com/blog-05-21-2018.html <p>TT: &nbsp;59:39. AP: &nbsp;8:31</p> <p>1 mile warm up</p> <p>3x 1600 with 800 RI (@6.5mph)</p> <p>***7.5mph (8:00)</p> <p>7.5-7.6mph (7:53-8:00)</p> <p>7.6mph (7:53)***</p> <p>&nbsp;</p> <p>2x800@7.6mph (7:53)</p> <p>RI .25@6.5</p> <p>Cool down till hit 7 miles</p> <p>Shin splints in left inside lower leg--lots of stretching, calf raises and icing.</p> <p>&nbsp;</p> <p>1x</p> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Donkey&nbsp;kicks</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">LLL</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Bridges</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Squats</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Adductor holds&nbsp;</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">&nbsp;</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Calf raises</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">SL DL</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Plank</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Clams</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Fire hydrant kick outs</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">&nbsp;</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Row</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Shoulder press</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Bicep curl</div> <div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px;">Tricep dips</div> Mon, 21 May 2018 06:00:00