Relentless Running Blog at FastRunningBlog.Com Tue, 12 Dec 2017 12:50:42 FeedCreator 1.7.2 Mon, Dec 11, 2017 <p>AM - 3 Twix.&nbsp; Abs and then a little shorter run with the dog.&nbsp; I need to get up just 5 minutes earlier to get everything I want to do in - I&#39;ve started an attempt to learn Spanish and while I don&#39;t have practice in the morning, I&#39;ve been using some time there to practice.&nbsp; Some of the basic stuff I learned back in school is coming back, but other stuff is a lot harder and will take time.&nbsp; The goal is to have enough vocab that by the summer, I can find some way to start working on conversational stuff.&nbsp; We&#39;ll see how it goes.&nbsp; I don&#39;t know why the urge hit, but hopefully I&#39;ll stick with it.&nbsp; I kind of like the challenge of learning.&nbsp; Run was good, a little slower than usual lately, but a 172 cadence.&nbsp; (Pace blue 194)</p> <p>afternoon - 11.25 River Trail. Ran the same route home as last Monday on the Trail to Nowhere, Mosquito, then Sullivan and home. Another solid paced run at sub 6:45 and a solid 168 cadence. My own zing for running is coming along as well. Temps are off the wall; not to brag, but I ran shirtless again. (Peg black33 461.75)</p> Mon, 11 Dec 2017 07:00:00 Sat, Dec 09, 2017 <p>morning - 10 Sand Hill in reverse. Got out a bit later this morning and enjoyed a nice run in the desert. Longest run for Twix in quite some time. &nbsp;She felt it at the end and we finished the last two around 6:20. Was able to run sans a shirt. Got back in time to watch the boys race at Foot Locker (will go watch the girls replay now). I&rsquo;ll say this - although here will always be enough good people to make FL a great race, NXN is where the true champs go now (yes, I know Claudia is amazing, but the best are at Nike, especially on the boys side). (Sense 344.75)</p> <p>Good first week without the team. Sometimes it&rsquo;s hard to run w/o them. They inspire me.&nbsp;</p> <p>Goals for next week: keep on trying to push my limits. Keep working on cadence.&nbsp;</p> Sat, 09 Dec 2017 07:00:00 Fri, Dec 08, 2017 <p>AM - 4 Twix.&nbsp; Abs and then run with Twix.&nbsp; Hammy felt no worse for the wear this morning.&nbsp; (Pace blue 191)</p> <p>afternoon - 8.25 Sullivan. Ran home from school via the Sullivan loop. For how tired&nbsp;I feel, and how blah the runs feel lately, the paces have beennslick. &nbsp;6:35 today. (Boston&nbsp;246)</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 <p>AM - abs and walk with both dogs.&nbsp;</p> <p>afternoon - 6 PV.&nbsp; Ran grass loops on the back field while the jav throwers did their thing.&nbsp; Right hammy was a bit more painful than the last couple weeks, probably from yesterday.&nbsp; (Cumulus 372)</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 <p>AM - 4 Twix. Abs and run with the dog.&nbsp; A little better than yesterday.&nbsp; (Pace blue 187)</p> <p>afternoon - 7.75 Track/home.&nbsp; Warmed up on DI and then planned on doing some mile reps and running home.&nbsp; The repeats were tougher than I imagined.&nbsp; Not a pain tough (&#39;cause I wasn&#39;t going fast enough), but more of a mental toughness that I don&#39;t have.&nbsp; It was hard to try and run fast on a track lap after lap and keep in it mentally.&nbsp; I only did two at 5:46 and then :39 with 3 minute recovery.&nbsp; Next time I&#39;ll build on it.&nbsp; Run home was good and the pace was solid.&nbsp; (Peg green 218.5)</p> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 <p>AM - abs and walk with Twix.</p> <p>afternoon - 6 Parkway.&nbsp; Ran home via the Parkway.&nbsp; Prety tired, so I kept it at 6.&nbsp; Have kind of developed a plan for myself and my running.&nbsp; Pretty much will be less mileage on days like this (usually singles) and try and hit a couple decent workouts (longer run, tempo, intervals) per week.&nbsp; Even not feeling zippy, ave was just under 7:00 and STP was at 168.&nbsp; The good sign of that is that my running is transitioning - if on a tired, worn down day I can still be near my 170 goal, I actually am making that my normal strider rate, not just something I can only do when feeling quick.&nbsp; (Peg grey 525.5)</p> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 <p>AM - 4 Twix.&nbsp; Abs. Twix has been acting weird since we got back from Cali, so I wasn&#39;t sure how she&#39;d run this morning.&nbsp; She did well, however, and it was a good and chilly run.&nbsp; All the leaves have finally fallen with the cold and winds last night.&nbsp; She didn&#39;t want to step in them and would jump over all of them.&nbsp; (Peg blue 563.25)</p> <p>afternoon - 10.75 Sullivan River.&nbsp; Ran home from school via the Trail to Nowhere and linked up to the River Trail, past Sullivan and home.&nbsp; This is a long run for me nowdays.&nbsp; The pace was solid throughout.&nbsp; Nothing over 7:00 and averaged 6:35.&nbsp; Cadence was 169.&nbsp; Goal will be to hit 170 on a 10+ miler and bring the shorter runs above 170.&nbsp; (Boston 237.25)</p> Mon, 04 Dec 2017 07:00:00 Sat, Dec 02, 2017 <p>morning - 5 Mt. SAC. Ran a bit during the races.&nbsp; (Peg green 210.75)</p> Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 <p>AM - 6 Parkway.&nbsp; Ran the Parkway in reverse with Twix before heading out to Cali.&nbsp; Abs.&nbsp; (Boston 226.5)</p> <p>evening - 3 Mt. SAC. Ran the course with Ry and Py.&nbsp; Don&#39;t like the change, but it is what it is.&nbsp; (Peg green 205.75)</p> Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 <p>AM - 4 Twix.&nbsp; Abs and then a cooler run with Twix.&nbsp; Felt pretty good today.&nbsp; The past two mornings SPM has been back to 170.&nbsp; Now the goal will be to push above that a little.&nbsp; (Boston 220.5)</p> <p>afternoon - 7.5 Home.&nbsp; Ran somewhere and then home in some shoe.</p> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 <p>AM - 4 Twix.&nbsp; Abs and a run with the dog.&nbsp; Looks like this will be my only run today; have a track coaches meeting after school.&nbsp; (Peg black33 450.5)</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 <p>AM - walk with the dogs and abs.&nbsp;</p> <p>afternoon - 7.75 GS/DogPound. Short run with the surviving team and then home via DogPound. A little tired from the quicker runs yesterday. More core work. (Pace blue 183)</p> <p>&nbsp;</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 <p>AM - 11.75 Twix/River Run. Abs and then a bit with Twix. Then on the River Trail with Alex and Logan. Good quick run, AP under 7:00, and cadence at 169 (better than the end of last week, but want over 170). Small crew; most of the team is off, but a few are running FL, so it&rsquo;s weird that they didn&rsquo;t show this morning. Rolled after. (Boston 216.5)</p> <p>afternoon - 5.5 Parkway. Ran home from school the back way on the Parkway. Used the wind to hit a pretty good pace of sub 6:30. (Peg grey 519.5)</p> Mon, 27 Nov 2017 07:00:00 Sat, Nov 25, 2017 <p>AM - 8.25 Dimple Dell. Got out a little earlier this morning and watched the lights over the city and sun rise over the mountains. Really pretty stuff. Dropped down into the creek bed and ran the single track. It&rsquo;s all a good experience and Twix really loves it. Even though it was a little cooler, I was still over dressed with a long sleeve and no gloves. The transition of my running in the past two years was a big thought on my mind this weekend &nbsp;probably because I used to use a weekend like this to crank out 20+ mile days with workouts and such. Now I&rsquo;m just content getting out and enjoying a few moments of peace, reflection, and contentment. &nbsp;Although life is always a battle, for now I am in a good place. Thanks to all those (people, things, and ideas) that help me get and stay there. (Peg green 202.75)</p> <p>Goals for next week: help the final few kids racing do really well down at FootLocker.</p> <p>&nbsp;</p> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 <p>morning - 6.25 Dimple Dell. Ran Rylee and Pyper&rsquo;s workout with them. We took Molly around the block and then extended with Twix. It was 4x4min 5K pace. They did good. We altered Py&rsquo;s workout a little and she did much better on the 2nd half, and Ry pushed good and hard. As a dad and coach, my whole goal with her is to build her confidence back up through focusing on a positive attitude about life. It was fun running with them. (Peg green 194.5)</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 <p>morning - 8.25 Dimple Dell. Good run in the gully with Twix. Many of the trails had new wood chips; it was like running on clouds. Still not feeling super zesty, but I enjoyed it a lot. The temps were amazing. Extra abs since I didn&rsquo;t get them in yesterday. (Peg green 188.25)</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 <p>morning - 8.5 North Desert. Kinda worn down a bit, but a run in the desert is always good. Finished up with a bit on the Dirt Mile - won&rsquo;t be long until it is gone. I&rsquo;ve run a lot of long, hard miles up there. I want to be a Transcendentalist. (Boston 204.75)</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 <p>AM - 9 Parkway/AC.&nbsp; Ran the Parkway with Twix and then AC with the team.&nbsp; Abs and rolled after.&nbsp; (Boston 196.25)</p> <p>afternoon - 3.5 DI/Track. Ran thre warm and cool around the Dream Mile. Like usual, some good things and a few not so good. It is not really surprising that the kids that are able to set aside the stupid things of the world and really be Renegades are able to rise up.&nbsp;</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 <p>AM - Twix/AC.&nbsp; Got a little more in with the dog and then a speedy practice.&nbsp; Cadence was 171 this morning.&nbsp; Abs and rolled. (Peg grey 514)</p> <p>afternoon - DogTown.&nbsp; Went over to Bella Vista hill and did a short, but hard (for me) workout of 2 up/down.&nbsp; Then on the way back did a short tempo with a solid pace.&nbsp; (Peg green 180)</p> Mon, 20 Nov 2017 07:00:00 Sat, Nov 18, 2017 <p>AM - 5 Eloy.&nbsp; Five with Vis through the sprawling metropolis of Eloy, Az.&nbsp; Got a lot more in running around yelling for the kids at the race.&nbsp; Like most meets, there were mixed results.&nbsp; One of the tough things of coaching is that you want every kid to get what he/she deserves after all the hard work, but it doesn&#39;t always turn out that way.&nbsp; (Peg black33 446.5)</p> <p>&nbsp;</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 <p>AM - 7.75 Flagstaff. Ran for 30min with Robs and then a bit more with the team. I thought it&nbsp;was going to be cold, but it was plenty warm. (Peg black33 441.5)</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 <p>AM - 6.25 Twix/DI.&nbsp; Twix seemed a bit off this morning, but picked it up as we got going.&nbsp; Hit 169 on spm again.&nbsp; Have been consistently there all week which is good, but can&#39;t quite break into that 170 range.&nbsp; (Boston 187.25)</p> <p>evening - 4 Flagstaff. Maybe not 4, but whatever. 30 mins chill when we got here this evening. (Peg black33 433.75)</p> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 <p>AM - 8.75 Twix/Panorama. Ran with the dog, around school a bit, then with the team. I&rsquo;m&nbsp;just blah. Abs and rolled. (Peg blue 559.25)</p> <p>afternoon - 5 Shoe Run.&nbsp; Pretty chill pace, but a good time.&nbsp; Pres. Ellsworth scared up Alex pretty good when he was about to drop a sandal on the doorstep!&nbsp; That was good stuff.&nbsp; (Peg black33 429.75)</p> Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 <p>AM - 8 Twix/Panorama/DI.&nbsp; A bit with the dog.&nbsp; Then around the ms area after dropping off Ry to drive.&nbsp; And finally a quick 15 minuter with the team.&nbsp; Abs and rolled after.&nbsp; Hammies making a little progress.&nbsp; Ankle hurting less.&nbsp; (Peg grey 506.75)</p> <p>afternoon - 5 PV. Just ran around a bit with the team in warm and cool and such. (Cumulus 366)</p> Tue, 14 Nov 2017 07:00:00 Mon, Nov 13, 2017 <p>AM - 10.25 Twix/Parkway.&nbsp; Abs and then a short run with the dog.&nbsp; Practice was a little shorter today, so we started a little later.&nbsp; But I was worried that my ankle (sprained on one of the stream crossings last Saturday) would hurt too much, so I didn&#39;t run too far with Twix.&nbsp; It actually felt pretty good throughout and really hurts more just sitting around.&nbsp; Run with the guys was good.&nbsp; One of my stronger runs up the big hill of the Parkway.&nbsp; We hit a good solid pace throughout and my spm were quicker than usual.&nbsp; I would like to get it above 170 and today was 169 ave.&nbsp; Rolled after.&nbsp; (Boston 181)</p> Mon, 13 Nov 2017 07:00:00 Sat, Nov 11, 2017 <p>morning - 6&nbsp;Panorama. Ran with Twix around the hs/ms area while Ry was celloing it up. Still had some fast pace in the legs from yesterday. (Cumulus 361) &nbsp;Hit up 5k of rowing and 20 mins of bikin while waiting for Laney&rsquo;s volleyball game &nbsp;</p> <p>afternoon - 15 Hop Valley. Went out to Zion to run this trail I&rsquo;ve always wanted to do. It was brutally beautiful. Didn&rsquo;t help that I got off the trail and ended up ledging myself high above the trail. Luckily made it down after some serious bushwhacking - manzanita and scrub oak are not kind to human flesh. Finally made it off the cliff and got to enjoy possibly the most beautiful place I have ever been. The lighting was absolutely perfect off the red sandstone. On the way back, I was spent. 15 miles in the sand and 3+ hours of slow running will do that to you, but I am very glad I did it. (Sense 334.75)</p> <p>A lot of miles for the old guy this week. But life is good.&nbsp;</p> <p>Goals for this week: the greatest thing would be a Nike birth, but any great run from the kids will be satisfying.&nbsp;</p> Sat, 11 Nov 2017 07:00:00