I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Sat, 18 Aug 2018 21:29:19 FeedCreator 1.7.2 Sat, Aug 18, 2018 http://Toby.fastrunningblog.com/blog-08-18-2018.html <p>I has no mojo this morning. &nbsp;This lack of mojo is becoming more common. &nbsp;Ward 5k with Abby. &nbsp;Then I ran back and found Tim and Georgia.</p> Sat, 18 Aug 2018 06:00:00 Fri, Aug 17, 2018 http://Toby.fastrunningblog.com/blog-08-17-2018.html <p>TT: &nbsp;54:15. AP: &nbsp;8:54. 6 miles with Heather on MCT. &nbsp;Ran&nbsp;on&nbsp;TM till I hit 8 miles.</p> Fri, 17 Aug 2018 06:00:00 Wed, Aug 15, 2018 http://Toby.fastrunningblog.com/blog-08-15-2018.html <p>TT: &nbsp;45:39. AP: &nbsp;8:38 &mdash;5 mile MCT loop finishing by the pioneer house. &nbsp;Strides. &nbsp;Ran with Georgia for 1 mile.</p> <p>Finished on the home TM to get 8 miles.</p> Wed, 15 Aug 2018 06:00:00 Mon, Aug 13, 2018 http://Toby.fastrunningblog.com/blog-08-13-2018.html <p>10.7 with Janice on the MCT TT: &nbsp;1:36:46 AP: 9:04</p> <p>1.3 on the home TM</p> <p>It&rsquo;s getting darker later and later. &nbsp;Felt alright this morning. &nbsp;Legs just slightly heavy and couldn&rsquo;t quite get the turnover I wanted. &nbsp;But I didn&rsquo;t feel like death (like on several runs last week).</p> Mon, 13 Aug 2018 06:00:00 Sat, Aug 11, 2018 http://Toby.fastrunningblog.com/blog-08-11-2018.html <p>4.3 miles on the road TT: 37:48. AP: 8:47&ndash;9:24, 8:44, 8:28, 8:22, 2:48</p> <p>1.3 miles on the TM</p> <p>It was still crazy smoky today, so I shortened my run. &nbsp;I threw in lots of strides. &nbsp;The first two strides were very uncomfortable....breathing hard, stride off, legs heavy. &nbsp;But things eventually fell into place. &nbsp;I really see the benefits of doing them. &nbsp;Bonus ....I didn&rsquo;t aggravate my hamstring. &nbsp;Side note....I wore my custom inserts in my shoes to see if it would help my shin splints/PF. &nbsp;It helped. &nbsp;</p> <p>2x</p> <p>Squat</p> <p>Bohemian lunge</p> <p>Lll</p> <p>Planks</p> <p>Fire hydrant kick outs&nbsp;</p> <p>Calf raises</p> <p>Dead lifts&nbsp;</p> Sat, 11 Aug 2018 06:00:00 Fri, Aug 10, 2018 http://Toby.fastrunningblog.com/blog-08-10-2018.html <p>Ughhh...this was BAD.&nbsp; Like really bad.&nbsp; I almost called home for a ride several times.&nbsp; I walked a lot.&nbsp; The fire smoke is SO bad.&nbsp; And it was crazy hot.&nbsp; 5-6 more weeks of hotness, then it will start to cool down.&nbsp; I&#39;ve felt bad all day (head ache and runny nose).</p> <p>Most people get seasonal depression in January/February in Utah.&nbsp; I get mine in August.&nbsp; Mid July-Mid September make me depressed.</p> <p>The first 4 miles were with Heather and I struggled.&nbsp; Last 1.6 miles on the TM.&nbsp; Silo road up to elementary school to LP hwy to SR 92 to 100 east to golf course to 700 n.</p> <p>TT:&nbsp; 1:41:49&nbsp; AP:&nbsp; 9:49 (10.40 miles)&nbsp; soooooo many walk breaks.</p> Fri, 10 Aug 2018 06:00:00 Wed, Aug 08, 2018 http://Toby.fastrunningblog.com/blog-08-08-2018.html <p>MCT with Janice - 8 mile loop.&nbsp; She was recovering from her 100k on Saturday.&nbsp; My calves and feet were tight and achy.</p> <p>TT:&nbsp; 1:16:53&nbsp; AP:&nbsp; 9:09</p> <p>2x</p> <p>bohemian lunges</p> <p>LLL</p> <p>firehydrant kick outs</p> <p>calf raises</p> <p>planks</p> <p>push ups</p> Wed, 08 Aug 2018 06:00:00 Mon, Aug 06, 2018 http://Toby.fastrunningblog.com/blog-08-06-2018.html <p>55 degrees MCT&nbsp; TT:&nbsp; 55:14&nbsp; AP:&nbsp; 9:01----9:57, 9:25, 8:56, 8:43, 8:39, 8:23, 1:08</p> <p>I&#39;m feeling kinda rusty after spending last weekend at Trek.&nbsp;&nbsp;</p> Mon, 06 Aug 2018 06:00:00 Wed, Aug 01, 2018 http://Toby.fastrunningblog.com/blog-08-01-2018.html <p>8.4 miles with Janice. MCT loop. 75 degrees when we started. &nbsp;Ughhhh. &nbsp;TT: &nbsp;1:17:48. AP: 9:18</p> <p>1.6 miles of walking/running on the TM when I got home.</p> Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 http://Toby.fastrunningblog.com/blog-07-31-2018.html <p>9 mile loop with an out/back. TT: &nbsp;1:41:30. AP: &nbsp;9:43</p> <p>1.5 miles on the home TM to make 12 miles.</p> <p>&nbsp;</p> <p>We are going on trek later this week, so I&rsquo;m trying to get as many runs in as possible before I go. &nbsp;But my legs were heavy today. &nbsp;And I&rsquo;m tired.</p> Tue, 31 Jul 2018 06:00:00 Mon, Jul 30, 2018 http://Toby.fastrunningblog.com/blog-07-30-2018.html <p>There was nothing good about this run.&nbsp; I shouldn&#39;t have EVEN attempted another speed work session since I did one on Saturday.&nbsp; I know better than that.&nbsp; But I did and now my hamstring is crazy tight.</p> <p>6x800 on MCT</p> <p>3:48, 3:54, 3:59, 3:59, 3:54, 4:06&nbsp; Those times are SO much slower than they should&#39;ve been.&nbsp; oh well.&nbsp; I&#39;m not going to fret.&nbsp;&nbsp;</p> <p>8 miles total.&nbsp; Then off to Lagoon....ugh....</p> Mon, 30 Jul 2018 06:00:00 Sat, Jul 28, 2018 http://Toby.fastrunningblog.com/blog-07-28-2018.html <p> <style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--> </style> </p> <p>Drinking fountain sprints today.&nbsp; The faster I went, the more my stomach revolted.&nbsp; Glad that one is over.&nbsp; Fastest times today.&nbsp; Hooray for improvement!</p> <p>Ran 2 cool down miles around the Timp Half finish and watched Janae run in.</p> <p>TT:&nbsp; 57:02&nbsp; AP:&nbsp; 8:26</p> <p>&nbsp;</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 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-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6/4/18 - 57 degrees&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6/4/18 - 57 degrees</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6/15/18 - 57 degrees&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6/15/18 - 57 degrees</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;7/2/18 - 57 degrees&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">7/2/18 - 57 degrees</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;7/21/18 - 70 degrees&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">7/21/18 - 70 degrees</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;7/28/18-70 degrees&quot;}" style="border-right-color: transparent; overflow: visible; padding: 2px 3px; vertical-align: bottom;"> <div style="white-space:nowrap;overflow:hidden;position:relative;width:196px;left:3px;"> <div style="float:left;">7/28/18-70 degrees</div> </div> </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)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">DF #1 to DF #2 (red sign to rock pile)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;5:43 (.70) (8:11)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">5:43 (.70) (8:11)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:41 (.86) (7:48)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:41 (.86) (7:48)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:27 (.87) (7:26)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:27 (.87) (7:26)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:30 (.87) (7:34)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:30 (.87) (7:34)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:23 (.87) (7:20)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:23 (.87) (7:20)</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;DF #2 to DF #1&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">DF #2 to DF #1</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;7:04 (.90) (7:52)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">7:04 (.90) (7:52)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:40 (.87) (7:42)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:40 (.87) (7:42)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:29 (.87) (7:30)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:29 (.87) (7:30)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:37 (.87) (7:40)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:37 (.87) (7:40)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;6:26 (.87) (7:25)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">6:26 (.87) (7:25)</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&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Murdock Dr tp Pumpkin Truck Light</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;3:32 (.46) (7:40)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:32 (.46) (7:40)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:30 (.46) (7:36)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:30 (.46) (7:36)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:31 (.47) (7:34)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:31 (.47) (7:34)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:26 (.46) (7:28)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:26 (.46) (7:28)</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fire Hydrant to Temple Light&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Fire Hydrant to Temple Light</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;3:33 (.46) (7:46)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:33 (.46) (7:46)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:28 (.46) (7:37)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:28 (.46) (7:37)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:27 (.46) (7:35)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:27 (.46) (7:35)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;3:27 (.46) (7:36)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">3:27 (.46) (7:36)</td> </tr> <tr style="height:21px;"> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Heather's House to Church Light&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">Heather&#39;s House to Church Light</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;2:00 (.27) (7:23)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">2:00 (.27) (7:23)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;2:02 (.28) (7:26)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">2:02 (.28) (7:26)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;1:59 (.27) (7:15)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">1:59 (.27) (7:15)</td> <td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;2:03 (.28) (7:29)&quot;}" style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">2:03 (.28) (7:29)</td> <td style="overflow:hidden;padding:2px 3px 2px 3px;vertical-align:bottom;">&nbsp;</td> </tr> </tbody> </table> Sat, 28 Jul 2018 06:00:00 Wed, Jul 25, 2018 http://Toby.fastrunningblog.com/blog-07-25-2018.html <p>Feeling very hung over from Pioneer Day an Cul-De-Sac of Fire. &nbsp;It was humid and hot. &nbsp;My only goal was was to finish today. Ugh....summer sweaties.</p> <p>LP Hwy-SR 92-Alpine Hwy&mdash;TT: &nbsp;1:39:52. AP: &nbsp;9:26&ndash;10.6 miles</p> <p>1.4 miles on the home TM.</p> Wed, 25 Jul 2018 06:00:00 Tue, Jul 24, 2018 http://Toby.fastrunningblog.com/blog-07-24-2018.html <p>2x</p> <p>Squats</p> <p>Bohemian lunges</p> <p>60/60/60 plank</p> <p>Calf raises&nbsp;</p> <p>Adductor ball holds</p> <p>Fire hydrant kick outs</p> <p>LLL</p> <p>Shoe lace hamstrings</p> Tue, 24 Jul 2018 06:00:00 Mon, Jul 23, 2018 http://Toby.fastrunningblog.com/blog-07-23-2018.html <p>10.6 with Janice on the MCT.&nbsp; TT:&nbsp; 1:31:37&nbsp; AP:&nbsp; 8:38 --I started my watch 1.2 miles late.&nbsp; 8:54, 8:37, 8:33, 8:36, 8:35, 8:33, 8:26, 8:25, 8:21, 3:24 (got overall TT and AP from Janice&#39;s watch).&nbsp;&nbsp;</p> <p>This is our fastest time together!&nbsp; It was definitely hard, but the wheels never came off.&nbsp; Hooray for a small victory once in awhile :)</p> Mon, 23 Jul 2018 06:00:00 Sat, Jul 21, 2018 http://Toby.fastrunningblog.com/blog-07-21-2018.html <p>Dark o&#39;clock this morning before Abby&#39;s 5k.&nbsp; Drinking fountain sprints.</p> <p>#1 to #2 - 6:30</p> <p>#2 to #1 - 6:37 (whoa....I really fell way off here)</p> <p>Murdock to Pumpkin truck - 3:31</p> <p>Fire Hydrant to light - 3:27</p> <p>Heather&#39;s house to home - 2:03</p> <p>I knew my paces would be slightly slower due to the heat and it being pitch dark.&nbsp; These felt incredibly hard.&nbsp; Calves still tight.</p> <p>&nbsp;</p> Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 http://Toby.fastrunningblog.com/blog-07-20-2018.html <p>9 miles on the road. &nbsp;It didn&rsquo;t feel as hot or humid today. &nbsp;I ran by myself. &nbsp;I gave myself permission to go slower and I felt SO much better! &nbsp;And I took a ton of salt pills.</p> <p>Up LP Hwy to SR 92 to Apline Hwy. &nbsp;TT: &nbsp;1:25:46 &nbsp;AP 9:20</p> <p>Pick up cross country kid</p> <p>3 miles on the TM</p> <p>1x</p> <p>Squats</p> <p>Bohemian lunges</p> <p>60/60/60 plank</p> <p>Calf raises&nbsp;</p> <p>Adductor ball holds</p> <p>Fire hydrant kick outs</p> <p>LLL</p> <p>Shoe lace hamstrings</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Fri, 20 Jul 2018 06:00:00 Wed, Jul 18, 2018 http://Toby.fastrunningblog.com/blog-07-18-2018.html <p>MCT run with Janice. &nbsp;TT: &nbsp;1:35:22. AP: &nbsp;8:58&mdash;9:39, 9:23, 8:55, 8:58, 8:46, 8:56, 9:10, 8:49, 8:38, 8:41, 5:18</p> <p>I had my calves scraped and worked on yesterday and I could tell this morning. &nbsp;I rode the struggle bus the entire way. &nbsp;We stopped at every drinking fountain. &nbsp;Every square inch of me was soaked with sweat. &nbsp;HOT!!!!!!</p> Wed, 18 Jul 2018 06:00:00