I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Tue, 11 Dec 2018 17:49:32 FeedCreator 1.7.2 Mon, Dec 10, 2018 http://Toby.fastrunningblog.com/blog-12-10-2018.html <p>&nbsp;Up/down LP Hwy. TT: 1:12:17 AP: 9:02 HR: 176</p> <p>3 mile warm up</p> <p>Strides</p> <p>2x2 mile tempo @hm pace (8:28)</p> <p>(8:31, 8:29) (8:21, 8:11)</p> <p>Cool down till I hit 8 miles</p> <p>Hip felt alright, but high hamstring was pulling near the end. &nbsp;</p> <p>PT stuff&nbsp;</p> <p>&nbsp;</p> Mon, 10 Dec 2018 07:00:00 Fri, Dec 07, 2018 http://Toby.fastrunningblog.com/blog-12-07-2018.html <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;">9 mile loop TT: &nbsp;1:26:41 AP: 9:27</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;">5 mile warm up&mdash;2-3 mile tempo @8:10-8:20 (8:14 &amp; 8:17)&mdash;cool down till hit 9 miles</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;">I felt soooooo much better on this run than I have in weeks hip wise!&nbsp; I felt VERY out of shape however.&nbsp; I planned on doing 3 mile tempo, but was DONE at 2 miles.&nbsp; I was breathing SO heavy and my heart rate was crazy high.&nbsp; I&rsquo;m not even discouraged though because I felt SO much better.</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;">On the warm up, I set my Garmin screen to HR to kee the pace slow.&nbsp; I realized that I put my watch over my shirt which messes with the reading.&nbsp; Switched it around mile 3.</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;">Trx single leg lunge</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Single leg dead lift</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Single leg bridge on ball</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">TA march</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">Calf raises</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;">Very tempted to run tomorrow, but I won&rsquo;t :). Cadence: 172</span></p> Fri, 07 Dec 2018 07:00:00 Thu, Dec 06, 2018 http://Toby.fastrunningblog.com/blog-12-06-2018.html <p>I went to a new PT today to get a set of fresh eyes on my running/injury. &nbsp;He did a gait analysis and found several issues...right knee collapsing into left knee...no glute strength.</p> <p>Feeling hopeful.</p> Thu, 06 Dec 2018 07:00:00 Wed, Dec 05, 2018 http://Toby.fastrunningblog.com/blog-12-05-2018.html <p>TT: &nbsp;1:17 AP: 9:52</p> <p>On home TM...horrible run. &nbsp;I hate the TM and should have gone outside. &nbsp;Hip buggy. &nbsp;Grumpy&nbsp;</p> <p>&nbsp;</p> Wed, 05 Dec 2018 07:00:00 Tue, Dec 04, 2018 http://Toby.fastrunningblog.com/blog-12-04-2018.html <p>60 minutes spin bike. &nbsp;30 minutes lifting. &nbsp;Bike butt.</p> <p>PM 50 minutes yoga</p> Tue, 04 Dec 2018 07:00:00 Mon, Dec 03, 2018 http://Toby.fastrunningblog.com/blog-12-03-2018.html <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">3 mile warm up @6.3 (9:31)</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;">4x20 second stride</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;">3 min @ 7.4 (8:06)</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">RI 3:00 @ 6.5</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;">2 min @ 7.4</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">RI 2 min @ 6.5</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;">1 min @7.4</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;">RI 3 minutes @6.5</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;">3 min @7.5 (8:00)/2 min/1 min</span></p> <p style="margin: 0px; font-stretch: normal; font-size: 12px; line-height: normal; font-family: Helvetica;"><span style="font-size: 12pt;">RI @6.5</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;">Cool down @6.5 till hit 8 miles&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;"><span style="font-size: 12pt;">I&rsquo;m not huge fan of running on my TM, but I was nervous about the ice in the dark :/.&nbsp; Took 3 miles to warm up my hip, felt ok...out of shape.</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;">Hip myrtle and foam rolling</span></p> Mon, 03 Dec 2018 07:00:00 Sat, Dec 01, 2018 http://Toby.fastrunningblog.com/blog-12-01-2018.html <p>Silo Road-MCT</p> <p>TT:&nbsp; 46:44&nbsp; AP:&nbsp; 9:20&nbsp; HR:&nbsp; 167</p> <p>9:59, 9:36, 9:33, 8:52, 8:40</p> <p>Hip tight and stiff when I started, but looosened up.</p> <p>Hip myrtle and foam rolling</p> Sat, 01 Dec 2018 07:00:00 Fri, Nov 30, 2018 http://Toby.fastrunningblog.com/blog-11-30-2018.html <p>Up/down LP hwy</p> <p>Hip was tight when I started, but loosened up.</p> <p>TT:&nbsp; 1:16:07&nbsp; AP:&nbsp; 9:30&nbsp; HR:&nbsp; 171</p> <p>9:57, 9:58, 10:00, 9:37, 9:29, 9:05, 8:57, 8:57</p> <p>Hip myrtle and foam rolling</p> Fri, 30 Nov 2018 07:00:00 Wed, Nov 28, 2018 http://Toby.fastrunningblog.com/blog-11-28-2018.html <p>Discovery Park&mdash;Evergreen&nbsp;</p> <p>TT: &nbsp;53:00 AP: 9:08&ndash;9:11, 9:19, 8:55, 9:01, 9:09, 7:22</p> <p>Hip/quad took a little while to warm up, but once it did everything&nbsp;felt good. Very tired today!</p> Wed, 28 Nov 2018 07:00:00 Tue, Nov 27, 2018 http://Toby.fastrunningblog.com/blog-11-27-2018.html <p>20 minutes on spin</p> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Side squats with band</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Wall sit with bands-adductor</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">SL DL</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Bridge</div> <div style="caret-color: rgb(69, 69, 69); color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">Side plank //adductor ball squeeze&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;">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;">Hamstring pull on Trx&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;">Trx crunch&nbsp;</div> Tue, 27 Nov 2018 07:00:00 Mon, Nov 26, 2018 http://Toby.fastrunningblog.com/blog-11-26-2018.html <ol> <li>I&rsquo;ve been doing lots of research on Dr Google. &nbsp;One possible thing that might be adding to my hip flexor pain is extremely tight hamstrings. &nbsp;I&rsquo;ve had Tim work on them for two days and I&rsquo;ve noticed a difference (in addition to my other stretching/rolling/PT stuff). &nbsp;</li> </ol> <p>So I thought I would try another run. &nbsp;3 easy miles on 300 N. &nbsp;Gait still off, but significantly better.</p> <p>TT: 31:47 AP: &nbsp;9:21</p> Mon, 26 Nov 2018 07:00:00 Sat, Nov 24, 2018 http://Toby.fastrunningblog.com/blog-11-24-2018.html <p>Opening day at Snowbird. &nbsp;Skiing was definitely hard on the hip. &nbsp;Walking in ski boots was even harder.</p> Sat, 24 Nov 2018 07:00:00 Fri, Nov 23, 2018 http://Toby.fastrunningblog.com/blog-11-23-2018.html <p>Glute activation exercises. &nbsp;Then a walk/run in the TM. &nbsp;Lots of stretching after. &nbsp;Small improvement.</p> Fri, 23 Nov 2018 07:00:00 Thu, Nov 22, 2018 http://Toby.fastrunningblog.com/blog-11-22-2018.html <p>1.5 mile walk while watching Abby run the turkey trot. &nbsp;Still hurting :/</p> Thu, 22 Nov 2018 07:00:00 Mon, Nov 19, 2018 http://Toby.fastrunningblog.com/blog-11-19-2018.html <p>I&rsquo;m having some major hip issues. &nbsp;This makes me sad.</p> Mon, 19 Nov 2018 07:00:00 Sat, Nov 17, 2018 http://Toby.fastrunningblog.com/blog-11-17-2018.html <p>Up silo road - MCT</p> <p>TT:&nbsp; 48:40&nbsp; AP:&nbsp; 10:00</p> <p>Slept in today, but still felt like crap.&nbsp; I got adjusted at the chiropractor yesterday (my hips were WAY off).&nbsp; But my whole hip girdle is still very tight.&nbsp; It felt like I was going to fall over any minute because of the instability.</p> <p>Lots and lots and lots of foam rolling.</p> Sat, 17 Nov 2018 07:00:00 Fri, Nov 16, 2018 http://Toby.fastrunningblog.com/blog-11-16-2018.html <p>4 mile warm up.&nbsp; 4x20 second strides.&nbsp; 2x10 minutes @10k pace (8:00)</p> <p>10 minutes @10k paces:&nbsp;&nbsp;</p> <p>1.0 mile-7:51</p> <p>.28 miles-7:51</p> <p>--</p> <p>1.0 mile-7:46</p> <p>.29 miles-7:44</p> <p>Finished rest of miles till I hit 15 miles.&nbsp; The last 2/3 miles sucked.&nbsp; I REALLY had to use the restroom.&nbsp; I was bored and sick of running.&nbsp; Hip flexor/quad totally bugging, but I went to the chiropractor after my run and I think I&#39;m back in alignment.&nbsp; I can totally feel when things get out of whack and it effects my gait big time.&nbsp;&nbsp;</p> <p>TT: 2:19:37</p> <p>AP:&nbsp; 9:19 (same exact pace as last week).</p> <p>HR:&nbsp; 170</p> Fri, 16 Nov 2018 07:00:00 Thu, Nov 15, 2018 http://Toby.fastrunningblog.com/blog-11-15-2018.html <p>TRX and yoga</p> Thu, 15 Nov 2018 07:00:00 Wed, Nov 14, 2018 http://Toby.fastrunningblog.com/blog-11-14-2018.html <p>TT: &nbsp;59:03. AP: &nbsp;9:50. I had to run before Carter&rsquo;s basketball practice. &nbsp;Soooooo not fun. &nbsp;I&rsquo;m feeling very tired and creeky.</p> <p>300 N-Discovery-Evergreen-HS</p> Wed, 14 Nov 2018 07:00:00 Tue, Nov 13, 2018 http://Toby.fastrunningblog.com/blog-11-13-2018.html <p>3 mile warm up - 4x20 second strides - 10x 45 seconds @5k (7:45) pace - RI 45 seconds - finish till 8 miles</p> <p>45 second paces: &nbsp;7:27, 7:42, 7:27, 7:36, 7:31, 7:31, 7:33, 7:17, 7:24, 7:29</p> <p>TT: &nbsp;1:12:46. AP: &nbsp;9:02</p> <p>LP Hwy</p> Tue, 13 Nov 2018 07:00:00 Mon, Nov 12, 2018 http://Toby.fastrunningblog.com/blog-11-12-2018.html <p>Up temple hill to golf course</p> <p>TT: &nbsp;1:10 AP: &nbsp;10:00 &nbsp;HR: 127 (very excited about this)</p> <p>Easy run with 5x 8 second hill sprints with a full recovery. &nbsp;Quads/glutes and calves are still very sore. &nbsp;Yikes.....Trx really did me in last Thursday.</p> Mon, 12 Nov 2018 07:00:00 Sat, Nov 10, 2018 http://Toby.fastrunningblog.com/blog-11-10-2018.html <p>TT:&nbsp; 49:34&nbsp; AP:&nbsp; 9:54&nbsp; HR:&nbsp; 156</p> <p>Silo Rd-MCT-LP Hwy</p> <p>Easy recovery run.&nbsp; Though I had to hussle at the end to picture up my daughter from XC.&nbsp; It was a treat to run in the daylight/sunshine.</p> Sat, 10 Nov 2018 07:00:00