IndianRunner Running Blog at FastRunningBlog.Com http://kenny.fastrunningblog.com/ Wed, 28 Jun 2017 00:58:19 FeedCreator 1.7.2 Tue, Jun 27, 2017 http://kenny.fastrunningblog.com/blog-06-27-2017.html <p>PM- I was super lazy today. Eugene told me last night that he was going to the golf course for some 1k repeats. Scheduled to workout at 5am, my alarm went off at 4. I have no excuses, just pure laziness. Even though I didn&#39;t go run the 1k repeats I still wanted to get something in today. I did a 4 mile progression tempo. I did not have exact paces set for each mile, I just went off of effort. Splits were consistent except for the first one. 5:48, 6:18, 6:02, 5:56. Felt good even thought the first one was a little too fast starting out. Once again sorry Eugene for being lazy and missing the workout this morning.</p> Tue, 27 Jun 2017 06:00:00 Mon, Jun 26, 2017 http://kenny.fastrunningblog.com/blog-06-26-2017.html <p>AM- 6 miles easy at Legacy. 7:27 average pace.</p> <p>PM- 4.5 mile shakeout. Very hot out.</p> Mon, 26 Jun 2017 06:00:00 Sun, Jun 25, 2017 http://kenny.fastrunningblog.com/blog-06-25-2017.html <p>AM- 6 miles with strides and core. Legs were very heavy today after yesterdays workout.</p> <p>PM- 4 miles easy.</p> Sun, 25 Jun 2017 06:00:00 Sat, Jun 24, 2017 http://kenny.fastrunningblog.com/blog-06-24-2017.html <p>AM- Solid workout today. Met up with Eugene today to do the workout that he had done just previously. He was there to keep me motivated/get my splits. It helped a lot to have him there to push me when I may not have been super strong mentally. Workout was 16x400m with a 200m recovery between each. I wasn&#39;t exactly sure what to think of the 200m rest, just cause I am not used to that short of rest between intervals. After about 5-6 in, I finally started to feel a good rhythm on the pace. Averaged about 78-79 on all of them. It may not sound very impressive, but I am happy with it, just because it is a lot of speed work. Cooldown at the park afterward with Eugene, and then a little bit more solo. &quot;Another one in the bag&quot;, as Mo Farah would say. Thanks for joining me Eugene for a solid session.</p> Sat, 24 Jun 2017 06:00:00 Fri, Jun 23, 2017 http://kenny.fastrunningblog.com/blog-06-23-2017.html <p>AM- 7 miles easy. Pretty tired from Lagoon yesterday. Didn&#39;t get home until like 1:00. Eugene we gotta catch up for a workout sometime next week no matter the time haha. Tomorrow I&#39;m gonna do some 400s to start the weekend off right.</p> Fri, 23 Jun 2017 06:00:00 Wed, Jun 21, 2017 http://kenny.fastrunningblog.com/blog-06-21-2017.html <p>AM- 3 miles plus some solid lifting today. Did 8 sets of 10 unbroken power cleans. First time cleaning in a long time while doing any sort of lifting, so it felt really good to get that in today.</p> <p>PM- 5 miles. It was about 93 degrees outside while on this run, so the pace was slower, 7:33 average. Going to lagoon tomorrow, so it should be a fun day.</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 http://kenny.fastrunningblog.com/blog-06-20-2017.html <p>AM- Original plan for today was to go to the track and do some 400 strides today, but football had taken over again. So instead I went to Legacy Park to do some running. 2 mile warmup at around 6:50 pace then did 4x400 strides in 73,73,74,71. My interval training is starting to feel better, and that I took a few days off last week helped with fresh legs today. Did 3 miles after with the last mile in 6:04. Felt really easy and smooth today. Gonna go for a double today, and do a run later tonight.&nbsp;</p> <p>PM- 4 miles plus core&nbsp;</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://kenny.fastrunningblog.com/blog-06-19-2017.html <p>AM- 3 miles very slow. My jaw felt weird, and I thought that I was going to have to go just 2 miles today. I think that I will be able to try some more tomorrow, but I don&#39;t want to push anything too hard right now. One good thing that came out of this last week of having lots of rest was now my legs are fresher than ever. The only reason I went slow was my jaw, other than that I felt like going low 6&#39;s for 5-6 miles. Sadly this week will probably be a very low mileage week.</p> Mon, 19 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://kenny.fastrunningblog.com/blog-06-14-2017.html <p>AM- 40 minutes of assault bike. Surpisingly my mouth felt pretty good considering I got my wisdom teeth out 3 days ago. Don&#39;t know if I will run tomorrow, just because sometimes jumping around makes my jaw feel weird. I should definitely be back running by Monday though.</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 http://kenny.fastrunningblog.com/blog-06-13-2017.html <p>AM- Woke up this morning feeling pretty trashed. Had to wake up at 3:30 to go to the mountain for a bit. Didn&#39;t really have a ton of motivation to do a workout when I got back, but I still was determined to get something good in today. Went up to the track when I got home, and saw that there was a bunch of football players doing laps and such around the track. I then went down to the walking park and did my workout there instead. After a good warmup, started the workout. 8x400m with a 1 minute rest. The first two were right around what I wanted, but I could feel some of that lactic acid. 76,74. Next two felt a lot better, 73,75. The rest were all around that pace. 72,73,73,74. Good workout. Would have like to have worked out with Eugene and Clayton, but yah gotta do what yah gotta do. Cooldown to 8 for the morning.</p> <p>PM- 6.5 miles at what was suppose to be an easy run, but ended up being a little faster. Average pace 6:38. Last mile felt great with a 6:12. Getting my wisdom teeth out tomorrow, so won&#39;t be able to run for a few days.</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://kenny.fastrunningblog.com/blog-06-12-2017.html <p>AM- 5 miles before it actually turned into a tornado outside haha. Felt good.</p> <p>PM- 3 mile shakeout at my Grandma&#39;s house. Felt smooth except for the 60 mph winds that were going on nonstop. Had a good time hanging out with the fam today.</p> Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 http://kenny.fastrunningblog.com/blog-06-11-2017.html <p>PM- 5 miles. My family is here from Montana and New Mexico so I don&#39;t know how much I will get in within the next two days. But gonna do a track workout with Eugene on Tuesday, so that should be good.</p> Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 http://kenny.fastrunningblog.com/blog-06-10-2017.html <p>AM- 4 miles easy with strides and some core. Legs felt kinda heavy after the workout from yesterday, but after about 2 miles they loosened up some. Gonna maybe try to do a crossfit workout later.</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 http://kenny.fastrunningblog.com/blog-06-09-2017.html <p>AM- Awsome workout with Eugene this morning. Met up at the track and did a solid warmup, then the workout was 5x600, 5x200. My goal pace was to hold 75-80 seconds for the first 400 and keep it for the last 200. Was hoping to keep up with Eugene for most of the repeats but he got me by like 8-10 seconds each repeat. On the 200s I felt more like I was striding out than anything else. I want to try to get faster on these track workouts so I can do well in my 10k debut at Deseret. And keep up with Eugene Nathaniel Grindle III. Haha!!! Overall good training session today.</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 http://kenny.fastrunningblog.com/blog-06-08-2017.html <p>AM- 3 mile shakeout. 7:27 average</p> <p>PM- 5 miles easy. Felt really good, except for the heat</p> Thu, 08 Jun 2017 06:00:00 Wed, Jun 07, 2017 http://kenny.fastrunningblog.com/blog-06-07-2017.html <p>AM- 7 miles with strides and drills afterward. Went hiking with Clayton, Todd, and Jake afterward. It was a good time. Afterward went up to te cabin and shot some prairie dogs, then we saw a badger. They are really rare to see, so we were pretty excited.</p> Wed, 07 Jun 2017 06:00:00 Tue, Jun 06, 2017 http://kenny.fastrunningblog.com/blog-06-06-2017.html <p>AM- Tempo Tuesday. Mile warmup then started my tempo run which was planned to be run at 6:00-6:15 pace until the last mile and try to go sub 6. Felt sluggish the first mile running only a 6:29. Then started to pick up the pace. 6:12, 6;06, 6:11, 5:57. Was pretty tired after this especially doing it alone. Happy with the effort though, and an overall good pace for a tempo. Cool down to get to 7. Gonna try and do a shakeout for my lunch break. I&#39;ll take it slower cause of the tempo.</p> <p>PM- 3 mile shakeout. I guess that the pace wasn&#39;t too slow but was feeling good. 6:52 average&nbsp;</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 http://kenny.fastrunningblog.com/blog-06-05-2017.html <p>AM- 3.5 miles on Diamond Mountain. Nothing crazy just a nice easy 7:23 average pace. Gonna try and do like 6 or 7 tonight. I really like night runs.</p> <p>PM- 3 miles down to the church and back, then another 5 miles in Naples. Felt good except for the heat.Average pace 7:26.</p> Mon, 05 Jun 2017 06:00:00 Sat, Jun 03, 2017 http://kenny.fastrunningblog.com/blog-06-03-2017.html <p>AM- 4 miles easy 7:48 pace.</p> <p>PM- The original plan for tonights workout was to do a 6 or 7 mile tempo with Eugene, but the Relay for Life was doing their walkathon on the track so we decided to go do Yellow Hill Repeats!!! Classic. 2 mile warmup, then did 2 ladders up. Felt pretty good. But definitely not in 5k or 10k shape right now. Hoping to get some more speed in next week and a tempo. Cooldown afterward. Thanks for the workout Eugene. Good times!!!</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 http://kenny.fastrunningblog.com/blog-06-02-2017.html <p>AM- 6 miles easy on Diamond Mountain. Didn&#39;t really do a lot of work just setting the post up for the fencing that we may do next Friday. Average pace 7:15. Perfect running temperatures on the mountain. May do some more tonight, and then tomorrow night I am doing a steady run with Eugene. Should be fun.</p> <p>PM- 2 mile shakeout plus core and crossfit lifting session.&nbsp;</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 http://kenny.fastrunningblog.com/blog-06-01-2017.html <p>AM- 4 miles at 5am before going to the mountain to do some work, and did a little bit of fishing afterward. Really wanted to workout with Eugene tonight but my Grandma needed help with her water system and I just didn&#39;t have time. Going back to the mountain tomorrow to lay fence down and prepare it to be pounded in. Probably will do a run up there after working on the fence. I really like running up there on the dirt roads.</p> <p>&nbsp;</p> Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 http://kenny.fastrunningblog.com/blog-05-31-2017.html <p>AM- 5 miles easy. I am super sore for some reason today. I knew that I would be sore yesterday from Murph, but apparently I am still sore from it today as well. Hopefully I will get loosened up by tomorrow. I probably will do another shakeout tonight.</p> <p>PM- 3 mile shakeout right before lunch. Should&#39;ve waited until night, it is hot out. Average pace 7:12</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 http://kenny.fastrunningblog.com/blog-05-30-2017.html <p>PM- 5 miles easy after a full day of working on the mountain with my dad. We pounded post and put up some fencing. I was somewhat tired after that so I kept the pace pretty slow. Average pace 7:21.</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 http://kenny.fastrunningblog.com/blog-05-29-2017.html <p>PM- Today I did the Crossfit Hero Workout, &quot;Murph&quot;. If any of you don&#39;t know who he is. He led a Navy Seal operation and was killed while sacrificing himself to go get air support. This workout is in honour of all those that gave their lives in battle for our freedom. Mile warmup then the workout was 1 mile run, 100 pullups, 200 pushups, 300 squats, and another 1 mile run. My total time was 57:12 with a weighted vest. Both of my miles were right around 7:30s, so I was pretty happy with it considering the extra weight. I will probably be quite sore tomorrow.</p> Mon, 29 May 2017 06:00:00 Sun, May 28, 2017 http://kenny.fastrunningblog.com/blog-05-28-2017.html <p>AM- 3 miles easy then crossfit workout: 15 rounds of 10 pushups, 20 situps, and 50 jumping jacks. Gonna do more crossfit stuff this week and then begin on some summer running</p> Sun, 28 May 2017 06:00:00