I Can Do Hard Things Running Blog at FastRunningBlog.Com http://Toby.fastrunningblog.com/ Mon, 23 Oct 2017 03:48:08 FeedCreator 1.7.2 Sat, Oct 21, 2017 http://Toby.fastrunningblog.com/blog-10-21-2017.html <p>Another Camp Kara run up the canyon. &nbsp;I ran with Adam Goucher on the way down. &nbsp;It was super fun to chat with him.</p> <p>TT: &nbsp;42:08. AP: 9:21</p> Sat, 21 Oct 2017 06:00:00 Fri, Oct 20, 2017 http://Toby.fastrunningblog.com/blog-10-20-2017.html <p>2 mile run to Potts Field at UC</p> <p>4x400 with partner (1:44, 1:40, 1:39, 1:39)</p> <p>2 mile run back to hotel</p> <p>&nbsp;</p> <p>Camp Kara is the best!</p> Fri, 20 Oct 2017 06:00:00 Wed, Oct 18, 2017 http://Toby.fastrunningblog.com/blog-10-18-2017.html <p>Corner Canyon south for 2.5--then north for 2.5. &nbsp;TT: &nbsp;1:57:26 AP:&nbsp;11:34. Elevation: 2044</p> <p>It was a very beautiful sunny morning and the trails were covered in brightly covered leaves! &nbsp;I was huffing and puffing those climbs. &nbsp;Will they ever be easier? &nbsp;Ha! &nbsp;</p> <p>ITB bugged all yesterday and the first few miles, but then it chilled out!</p> <p>3x</p> <p>Trx crunch</p> <p>Walking lunges</p> <p>Trx side plank drop</p> <p>Deadlift</p> <p>Trx side crunch</p> <p>Calf raises</p> <p>C&#39;s</p> <p>LLL</p> <p>Up/downs on Bosu</p> Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://Toby.fastrunningblog.com/blog-10-17-2017.html <p>45 minutes step mill</p> <p>3x</p> <p>chest press</p> <p>butterfly</p> <p>seated row</p> <p>skull crusher</p> <p>&nbsp;</p> <p>2x ITB rehab</p> <p>bohemian lunge</p> <p>LLL with band</p> <p>clam shell with band</p> <p>bridge (single leg)</p> <p>side hip bridge</p> <p>side step with band</p> <p>pistle squat</p> <p>hip hike</p> <p>donkey kicks</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://Toby.fastrunningblog.com/blog-10-16-2017.html <p>MCT - very creaky the first few miles. &nbsp;I went a lot faster than I thought. &nbsp;</p> <p>TT: &nbsp;53:06, AP: &nbsp;8:50</p> <p>9:50, 9:10, 8:46, 8:39, 8:21, 8:13</p> <p>3x</p> <p>squat</p> <p>squat to front lunge</p> <p>hammie rollout</p> <p>bicep to shoulder press</p> <p>&nbsp;</p> <p>side lunge</p> <p>front lunge to single leg squat</p> <p>dead lift</p> <p>paper plates</p> <p>trx row</p> <p>&nbsp;</p> Mon, 16 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://Toby.fastrunningblog.com/blog-10-14-2017.html <p>Pine Hollow-Heber Lookout with Karen. &nbsp;It was cold, windy, and snowy. &nbsp;</p> <p>TT: &nbsp;1:19. AP: &nbsp;20:44. Elevation: 1100 ft</p> <p>ITB started to bug. &nbsp;Very sore from lifting.</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://Toby.fastrunningblog.com/blog-10-13-2017.html <p>Timp Overlook (at the summit of the Alpine Loop) with Wendy. &nbsp;TT: &nbsp;1:08 &nbsp;AP: &nbsp;20:44 &nbsp;Elevation: &nbsp;800 feet &nbsp;Started at 8000 feet.</p> <p>I felt very rusty and full of cobwebs. &nbsp;I was also sucking wind at 8000 feet. &nbsp;It felt good to get outside and see the colors.</p> <p>3x</p> <p>squat</p> <p>squat to front lunge</p> <p>hammie rollout</p> <p>side lunge</p> <p>front lunge to single leg squat</p> <p>dead lift</p> <p>paper plates</p> <p>trx row</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://Toby.fastrunningblog.com/blog-10-12-2017.html <p>I&#39;ve done absolutely nothing since the marathon. &nbsp;I&#39;m going in for a LASIK consultation today. &nbsp;I haven&#39;t been able to wear my contacts since Saturday. &nbsp;It&#39;s been a good excuse to be lazy.</p> <p>I hope I&#39;m a candidate to get my eyes fixed.</p> Thu, 12 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://Toby.fastrunningblog.com/blog-10-07-2017.html <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;">&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I ran the 2011 St George marathon as my very first marathon and had a horrible experience. &nbsp;It was my first 26.2 mile distance, it was hot, and everyone said it was all downhill. &nbsp;It took me 6 years to run it again.</span></span></p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">---</span></span></p> <p><span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;">My summer training cycle leading up to the race was just ho-hum. &nbsp;I ran all the miles, but no race specific workouts. &nbsp;My heart wasn&rsquo;t in it. &nbsp;It was also a very hot summer. &nbsp;So I had no real goals for this race other than just to survive.</span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><img alt="IMG_3906.JPG" height="231" src="https://lh4.googleusercontent.com/2YLPIswI0eHxxutxGTqMLaoNEf_Kl5hBdErM2apqZzSo7FrjwQav8KdEv4FY-UEer0I6w56vf1-lbsSshCot_zdygH378QmxunJ8VINGveISam7adVpLUreUu418iqHoSRL69rY1" style="border: none; transform: rotate(0.00rad); -webkit-transform: rotate(0.00rad);" width="309" /></span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I met Smooth, Lowell, and Rachel at the busses. &nbsp;It was so fun to have friends and catch up. &nbsp;The race started 15 minutes late and we were freezing. &nbsp;I lined up at the start line with the 5:00 pacer. &nbsp;I really wanted to start slow (maybe that was too slow). &nbsp;I didn&rsquo;t listen to any music for the first 7 miles. &nbsp;</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><img alt="IMG_3913.JPG" height="238" src="https://lh3.googleusercontent.com/OkkpBvarnCgv0bkkGUKMTt2op3IkfsL52-FXYRipSSu-PwBTvR2zZ3B_hmUOjltOdnBYQtY5DfmIy-VyR6HZtonJOpRfdllqkMnRT6ls_9x641-K_8np3XwA6JJu6fkVA6-q66SY" style="border: none; transform: rotate(0.00rad); -webkit-transform: rotate(0.00rad);" width="318" /></span><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><img alt="IMG_3922.JPG" height="224" src="https://lh4.googleusercontent.com/dbCCU-Qq6FWXCuNzB-t_wTMvlFFWwic4WxikmZxmuH7jSdR0nCmbZr27j97we7NTDFAAxmvKOI3BYN_OJkzOHYtONCiAE5tQ_TiowRQY2AnxI1biCWumfCcg_SWRuweJ21OXT6Fk" style="border: none; transform: rotate(0.00rad); -webkit-transform: rotate(0.00rad);" width="300" /></span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I took my first GU and salt pill at mile 7 (right before Veyo). &nbsp;I forgot how big Veyo was! &nbsp;But I kept my head down and tried to keep my breathing under control. &nbsp;Then came Dameron Valley. &nbsp;</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I turned my music off for awhile and just enjoyed the beauty. &nbsp;It was fun to listen to other people&rsquo;s conversations. &nbsp;The miles just clipped by and I was feeling good. &nbsp;I was surprised by this. &nbsp;At this point in Ogden, I was already to feel labored.</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I was really consistent with my GU&rsquo;s and salt pills. &nbsp;I stopped all caffeine intake for 3 weeks prior to the race. &nbsp;I saved my caffeinated GU&rsquo;s till later in the race. &nbsp;I also took some Advil at mile 18. &nbsp;All of this nutrition planning worked so well.</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">By mile 16, I felt like I could really start to pick up the pace and not have the wheels fall off. &nbsp;I hate the wheels falling off because the tears come and I hate running. &nbsp;I just kept picking up my pace. &nbsp;I stopped once for an icy/hot rub down and once for a potty break. &nbsp;</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">At mile 20, there was a lady that I had been leap-frogging with. &nbsp;She was walking through the aid station. &nbsp;I came up behind and grabbed her arm. &nbsp;I told her I had been following her and she had to keep moving. &nbsp;We ran together for a few miles. &nbsp;We talked a little, but it was just nice to have the company. &nbsp;Eventually, I lost her at another aid station.</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">At mile 23 in 2011, Tim had just finished running a few mils with me. &nbsp;He told me all I had left was a 5K. &nbsp;NO BIG DEAL! &nbsp;I literally thought I was going to die. &nbsp;3 MORE MILES. &nbsp;This year, I just got faster and faster. &nbsp;I have never felt so good during a race. &nbsp;I looked at my watched at saw 8:20&rsquo;s. &nbsp;I&rsquo;ve never run that fast at a marathon finish.</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">It was so encouraging to see spectators. &nbsp;I knew my family would be coming up soon and I couldn&rsquo;t stop smiling. &nbsp;I was so happy and felt so good. &nbsp;Finally at the finish line, I saw my son and daughter holding up a big sign. &nbsp;I gave them the pump fist and relished the moment. </span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I have never felt this good during a marathon. &nbsp;I&rsquo;m sure starting so slow didn&rsquo;t help my time, but I the wheels didn&rsquo;t come off. &nbsp;The tears were replaced by smiles the entire way. &nbsp;I call that a HUGE success. &nbsp;And my time was pretty good considering my training.</span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><img alt="IMG_6294.JPG" height="281" src="https://lh4.googleusercontent.com/-icn3v8-mC6DsOHcEN0k2IjnJyN_Y1EcUCI9dpfCUO0pRWljQR5uhvWZC7W1xL1Gszm6P-DwUDnqrkySL_i_UeWi0hcK1smXBR_Wm8nn03aHkd3ynBeHW2JTjHQ5JQBjPmfguouF" style="border: none; transform: rotate(0.00rad); -webkit-transform: rotate(0.00rad);" width="375" /></span><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><img alt="fullsizeoutput_23ea.jpeg" height="374" src="https://lh6.googleusercontent.com/APCagbl-i-HpJHC3kQZwc8PVZDJm0alroHskq4Fm7wUrPhCuhTOqvMHKI_K94VFgQnmOpROCDuGmU29hpwOqp3TDcqaEPlfNJe3I-7mE1yl9Ype-nAUc6zAcVNv5c0_U0YBei5Lf" style="border: none; transform: rotate(0.00rad); -webkit-transform: rotate(0.00rad);" width="211" /></span></span></p> <p>&nbsp;</p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TT: &nbsp;4:01:17 &nbsp;AP: &nbsp;9:10</span></span></p> <p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt;"><span id="docs-internal-guid-5bed53cc-112f-1ad6-fd29-89474a71f096"><span style="font-size: 11pt; font-family: Arial; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">9:47, 9:38, 9:02, 8:53, 8:52, 8:47, 8:43, 9:33, 9:33, 9:21, 9:28, 9:25, 9:03, 9:29, 8L52, 9:01, 8:58, 9:42, 9:56, 9:10, 8:55, 9:02, 9:45, 8:18, 8:40, 8:39, 2:36</span></span></p> <div>&nbsp;</div> Sat, 07 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://Toby.fastrunningblog.com/blog-10-04-2017.html <p>3 easy miles on the home TM. &nbsp;Not worth the dirty clothes!</p> Wed, 04 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://Toby.fastrunningblog.com/blog-10-02-2017.html <p>TT: &nbsp;45:23 &nbsp;AP: &nbsp;9:04 &nbsp;300 N to 100 E--first 1.5 miles with Tim.</p> <p>Chilly this morning and I wore gloves. &nbsp;Taper crazy in full swing.</p> Mon, 02 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://Toby.fastrunningblog.com/blog-09-30-2017.html <p>MCT-silo road-pioneer house</p> <p>TT: &nbsp;44:27. AP: &nbsp;8:31--9:15, 8:48, 8:16, 8:09, 3:41 **3:36** 2:38</p> <p>I was really huffing and puffing up temple hill this morning. &nbsp;Quad is feeling better. &nbsp;I&#39;ve been stretching like a crazy person.</p> <p>It was a perfect Utah fall day. &nbsp;Cloudy and brisk with leaves on the ground. &nbsp;Favorite kind of day!</p> <p>&nbsp;</p> Sat, 30 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://Toby.fastrunningblog.com/blog-09-27-2017.html <p>Grove Creek to Battle Creek &nbsp;TT: &nbsp;2:47:17 &nbsp;AP: &nbsp;20:47 &nbsp;Elevation &nbsp;2679</p> <p>Lots of laides this morning and a very easy pace. &nbsp;The leaves weren&#39;t very colorful though.</p> <p>Right quad is VERY sore and tight. &nbsp;Chiro appointment tomorrow. &nbsp;I always assume the worst (hoping it&#39;s not a SF)</p> Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://Toby.fastrunningblog.com/blog-09-26-2017.html <p>45 minutes medium effort on the stepmill</p> <p>3x</p> <p>TRX lunge/dead lift/core</p> <p>TRX side plank/bridge to row/LLL</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://Toby.fastrunningblog.com/blog-09-25-2017.html <p>TT: &nbsp;44:00 &nbsp;AP: &nbsp;8:48 on home TM. &nbsp;5 minute pick ups</p> <p>Everything felt good.</p> <p>I turned our heat on in the house last night because it was in the 30&#39;s. &nbsp;It ran ALL NIGHT LONG. &nbsp;My house was 87 degrees this morning and I had 4 grumpy children. &nbsp;Dumb.</p> Mon, 25 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://Toby.fastrunningblog.com/blog-09-23-2017.html <p>2 mile walk around San Diego after the U2 concert. &nbsp;Very tired</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://Toby.fastrunningblog.com/blog-09-22-2017.html <p>TT: &nbsp;2:10. AP: 9:17 on home TM</p> Fri, 22 Sep 2017 06:00:00