I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Mon, 26 Aug 2019 03:24:15 FeedCreator 1.7.2 Sat, Aug 10, 2019 http://Toby.fastrunningblog.com/blog-08-10-2019.html <p>TT: &nbsp;1:00:17. AP: &nbsp;9:56 - MCT</p> <p>I could feel the heavy eating and lack of exercise at girls camp. &nbsp;Super stiff and creaky.</p> Sat, 10 Aug 2019 06:00:00 Thu, Aug 08, 2019 http://Toby.fastrunningblog.com/blog-08-08-2019.html <p>TT: &nbsp;36:54. AP: &nbsp;10:55 - 7719 feet elevation</p> <p>Run around Legacy Lake with Abby at girls camp. &nbsp;I could totally feel that elevation.</p> Thu, 08 Aug 2019 06:00:00 Tue, Aug 06, 2019 http://Toby.fastrunningblog.com/blog-08-06-2019.html <p>Easy 2 mile hike around Legacy Lake at Heber Valley Camp. &nbsp;Beautiful!</p> Tue, 06 Aug 2019 06:00:00 Mon, Aug 05, 2019 http://Toby.fastrunningblog.com/blog-08-05-2019.html <p>TT: &nbsp;38:29. AP: &nbsp;8:40</p> <p>8x400 (1:55, 1:53, 1:52, 1:51, 1:49, 1:49, 1:48, 1:48) - 1:50 average</p> <p>Felt alright, but slower than last week. &nbsp;STressed about leaving for girls camp</p> Mon, 05 Aug 2019 06:00:00 Sat, Aug 03, 2019 http://Toby.fastrunningblog.com/blog-08-03-2019.html <p>TT: &nbsp;52:12 AP: 10:07--MCT</p> <p>Ran into Tam on my way back. &nbsp;yoga</p> Sat, 03 Aug 2019 06:00:00 Fri, Aug 02, 2019 http://Toby.fastrunningblog.com/blog-08-02-2019.html <p>TT: &nbsp;1:00:13. AP: &nbsp;10:22. Discovery park loop</p> <p>Super stiff and creaky. &nbsp;Should&#39;ve gone slower because my HR was high.</p> <p>3x</p> <p>KB squat</p> <p>KB side lunge</p> <p>KB SL DL</p> <p>LLL</p> <p>trx pull up</p> Fri, 02 Aug 2019 06:00:00 Thu, Aug 01, 2019 http://Toby.fastrunningblog.com/blog-08-01-2019.html <p>TT: &nbsp;1:32:42 AP: 9:22 - JRP with Karen and it felt surprisingly good!</p> <p>3x</p> <p>trx lunge</p> <p>trx DL</p> <p>trx crunch</p> <p>trx side plank up/down</p> <p>trx pull up</p> <p>hammie roll out</p> <p>bicep curl</p> <p>shoulder press</p> <p>skull crusher</p> <p>lateral/front raise</p> Thu, 01 Aug 2019 06:00:00 Tue, Jul 30, 2019 http://Toby.fastrunningblog.com/blog-07-30-2019.html <p>TT: &nbsp;31:41 AP: 10:32&ndash;new route straight through new neighborhood. &nbsp;We were at Lagoon yesterday and I was so tired this morning. &nbsp;So I started later and it was HOT! &nbsp;But I felt alright.</p> <p>&nbsp;</p> <p>3x</p> <p>Trx w, bicep, tricep, t&nbsp;</p> <p>Shoulder press</p> <p>Bar triceps</p> <p>Bicep curl</p> <p>Skull crusher</p> <p>Lateral/front raise</p> <p>Upright row</p> Tue, 30 Jul 2019 06:00:00 Mon, Jul 29, 2019 http://Toby.fastrunningblog.com/blog-07-29-2019.html <p>TT: &nbsp;43:17. AP: &nbsp;8:38 - 400&#39;s on the LP track with Janice. &nbsp;It&#39;s been since 2014 that I&#39;ve done speed work on the track. &nbsp;I didn&#39;t sleep well last night because I was nervous. &nbsp;I&#39;ve been having serious thoughts regarding my running. &nbsp;I&#39;m wondering if my time is over...if I need to focus my efforts on other things. &nbsp;But Janice texted, so I thought I would go. &nbsp;I had NO expectations. &nbsp;I was just going to run hard, but not all out.&nbsp;</p> <p>I&#39;m feeling happy about this experience. &nbsp;My times are SO MUCH slower than in 2014 (1:30&#39;s). &nbsp;But I have a starting point and I don&#39;t feel injuryish.</p> <p>1 mile WU - 8:48</p> <p>6x400 (200 RI)</p> <p>1:45, 1:52, 1:48, 1:50, 1:49, 1:49 (hard, but not death. &nbsp;Could&#39;ve done more)</p> <p>CD till I hit 5 miles</p> <p>3x</p> <p>squat</p> <p>eccentric hammie</p> <p>RDL</p> <p>60/60/60</p> <p>foam roller abs</p> <p>side lunges</p> <p>1x hip work</p> <p>LLL</p> <p>clam</p> <p>feet together clam</p> <p>firehydrant</p> <p>donkey kick</p> <p>penguins</p> <p>russian twists</p> <p>bicycles</p> <p>supine marching</p> Mon, 29 Jul 2019 06:00:00 Fri, Jul 26, 2019 http://Toby.fastrunningblog.com/blog-07-26-2019.html <p>TT: &nbsp;1:22:26 AP: 9:52&ndash;MCT loop</p> <p>Meh...hot and muggy. &nbsp;I&rsquo;m so abnormally slow right now.</p> <p>3x</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Foam roller abs</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Squat with ball</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Triangles with band</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Hammie rollout</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Walking lunge</span></p> Fri, 26 Jul 2019 06:00:00 Thu, Jul 25, 2019 http://Toby.fastrunningblog.com/blog-07-25-2019.html <p>Yoga</p> Thu, 25 Jul 2019 06:00:00 Wed, Jul 24, 2019 http://Toby.fastrunningblog.com/blog-07-24-2019.html <p>TT: 57:48. AP: &nbsp;9:58 --Discovery Park/Evergreen Park loop</p> <p>SO HOT! &nbsp;I had a few walk breaks during mile 5. &nbsp;SWEATY!</p> Wed, 24 Jul 2019 06:00:00 Tue, Jul 23, 2019 http://Toby.fastrunningblog.com/blog-07-23-2019.html <p>TT: &nbsp;29:23 AP: &nbsp;9:57</p> <p>SO hot...blah! &nbsp;I was not feeling any motivation this morning! &nbsp;I had a chirpractor adjustment last week. &nbsp;My ACL knee locked up again.</p> <p>3x</p> <p>side lunge with slider</p> <p>back lunge with slider</p> <p>SL DL</p> <p>Ball obliques</p> <p>LLL</p> Tue, 23 Jul 2019 06:00:00 Mon, Jul 22, 2019 http://Toby.fastrunningblog.com/blog-07-22-2019.html <p>TT: &nbsp;1:01:25 AP: 9:35 &mdash;golf course loop</p> <p>Janice canceled, so I ran later and it was warm. &nbsp;I didn&rsquo;t feel like I was going to die.</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">3x</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Squat</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Side half plank with clam</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">SL bridge</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Adductor pulses</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Foam roller abs</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Hip hikes</span></p> Mon, 22 Jul 2019 06:00:00 Sat, Jul 20, 2019 http://Toby.fastrunningblog.com/blog-07-20-2019.html <p>TT: &nbsp;57:26 AP: 9:33</p> <p>I ran before, during and after Abby&rsquo;s Steel Days 5k. &nbsp;She ran a PR today-22:17!!!! &nbsp;So proud of her.</p> <p>I however felt like crap. &nbsp;High hamstring bugging.</p> Sat, 20 Jul 2019 06:00:00 Fri, Jul 19, 2019 http://Toby.fastrunningblog.com/blog-07-19-2019.html <p>TT: 1:10:26 &nbsp;AP: 10:03</p> <p>Golf course-100 east. &nbsp;I felt so clunky and had to put out so much effort for such a slow AP.</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">3x</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Foam roller abs</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Hip hikes on stairs</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Side lunge with slider</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Glute squeeze with ball and Superman&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Bohemian&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">100 crunches&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">100 bridges&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Adductor squeeze</span></p> Fri, 19 Jul 2019 06:00:00 Wed, Jul 17, 2019 http://Toby.fastrunningblog.com/blog-07-17-2019.html <p>TT: &nbsp;39:37 AP: &nbsp;9:13&mdash;10:04, 9:16, 8:51, 8:22, 3:01&nbsp;Pumpkin truck loop</p> <p>I was feeling slightly stressed last night and this morning, so I was grateful that I was able to run this morning. &nbsp;Through in some surges down silo road and down pioneer house road.</p> Wed, 17 Jul 2019 06:00:00 Tue, Jul 16, 2019 http://Toby.fastrunningblog.com/blog-07-16-2019.html <p>RECOVERY</p> <p>TT: &nbsp;41:38. AP: 10:31</p> <p>It was significantly cooler this morning.....hallelujah! &nbsp;I felt stiff and creaky. &nbsp;Shins tight.</p> <p>I won&rsquo;t be able to get as many extras this we as we have family staying with us. &nbsp;Darn it :/</p> <p>Chiropractor adjustment today.</p> Tue, 16 Jul 2019 06:00:00 Mon, Jul 15, 2019 http://Toby.fastrunningblog.com/blog-07-15-2019.html <p>TT: &nbsp;56:01. AP: &nbsp;9:15 &mdash;10:25, 9:20, 8:52, 9:17, 8:47, 8:43 (that 9:27 included a photo stop).</p> <p>Ran with Janice and it was 72 degrees when we started. &nbsp;But I felt great....best I&rsquo;ve felt in awhile. &nbsp;Super pleased with my times!!</p> <p>&nbsp;</p> Mon, 15 Jul 2019 06:00:00 Sat, Jul 13, 2019 http://Toby.fastrunningblog.com/blog-07-13-2019.html <p>TT: &nbsp;43:12 AP: 10:03</p> Sat, 13 Jul 2019 06:00:00 Fri, Jul 12, 2019 http://Toby.fastrunningblog.com/blog-07-12-2019.html <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;">TT: &nbsp;45:22 AP: 9:33</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">JUST RUNNING:)</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">I felt way better today than on Wednesday.&nbsp; I should&rsquo;ve brought water.</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">3x</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Back lunge with slider</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Foam roller abs</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">SL bridge&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Stair jumps</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Tricep bar</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Bicep</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Front/side raise</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Trx tricep</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Trx W</span></p> Fri, 12 Jul 2019 06:00:00 Thu, Jul 11, 2019 http://Toby.fastrunningblog.com/blog-07-11-2019.html <p>STRENGTH and YOGA&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">3x</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Trx squats with bands</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Monster walks&nbsp;</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Walking lunges</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Abductor lifts</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Squat with band and ball</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">SL bridge</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Deals lifts</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Triangles</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica; min-height: 13.8px;">&nbsp;</p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">30 minutes yoga</span></p> Thu, 11 Jul 2019 06:00:00 Wed, Jul 10, 2019 http://Toby.fastrunningblog.com/blog-07-10-2019.html <p>TT: &nbsp;1:06:35 &nbsp;AP: &nbsp;9:30 -- Walmart roundabout loop</p> <p>I wanted to make this a fasterish run, but I was DYING trying to hold a 9:30 pace. &nbsp;Yikes!</p> <p>20 minutes yoga</p> <p>3x</p> <p>chest press</p> <p>skull crusher</p> <p>fly</p> <p>seated row</p> <p>tricep kickback</p> <p>bicep curl</p> <p>shoulder press</p> <p>front/side raise</p> <p>tricep with bar</p> <p>push up</p> <p>standing butterfly</p> Wed, 10 Jul 2019 06:00:00