IndianRunner Running Blog at FastRunningBlog.Com http://kenny.fastrunningblog.com/ Tue, 21 Jan 2020 01:34:43 FeedCreator 1.7.2 Sat, Jan 18, 2020 http://kenny.fastrunningblog.com/blog-01-18-2020.html <p>AM- Triple metcon this morning.</p> <p>10 minute warmup assault bike</p> <p>Workout #1:</p> <p>20 minute amrap:</p> <p>400m run</p> <p>20 situps</p> <p>20 body weight squats</p> <p>Rest 2-3 minute</p> <p>Workout #2:</p> <p>10 rounds of:</p> <p>10 box jumps</p> <p>10 burpees</p> <p>45 second rest</p> <p>Rest 2-3 minutes</p> <p>2x 15 minutes assault bike (steady/tempo)</p> <p>10 minute cooldown assault bike</p> <p>I could have ran this morning, but I was just feeling like doing a longer endurance burner, like this one. The box jumps and burpees definitely got the heart rate up!</p> <p>PM- 3.1 mile shakeout on a nice and sunny afternoon!</p> Sat, 18 Jan 2020 07:00:00 Fri, Jan 17, 2020 http://kenny.fastrunningblog.com/blog-01-17-2020.html <p>AM- 5.5 recovery miles on the treadmill. 8:34 average. Legs a little heavy from yesterday&#39;s workout.</p> Fri, 17 Jan 2020 07:00:00 Thu, Jan 16, 2020 http://kenny.fastrunningblog.com/blog-01-16-2020.html <p>AM- Double Crossfit metcon this morning.</p> <p>Workout #1:</p> <p>For Time:</p> <p>50-40-30-20-10</p> <p>Double Unders</p> <p>Weighted Dumbell Situps 20lbs.</p> <p>3 Minute Rest</p> <p>20 rounds of:</p> <p>1 minute assault bike (fast)</p> <p>10 box step-ups</p> <p>Cooldown: 200 cals (21 minutes)</p> <p>I really like doing this workout. I think that the box step-ups and bike sprints help to strengthen the quads. Got the heart rate up as well.</p> Thu, 16 Jan 2020 07:00:00 Wed, Jan 15, 2020 http://kenny.fastrunningblog.com/blog-01-15-2020.html <p>AM- 6.5 recovery miles on the treadmill.&nbsp;</p> Wed, 15 Jan 2020 07:00:00 Tue, Jan 14, 2020 http://kenny.fastrunningblog.com/blog-01-14-2020.html <p>AM- Treadmill workout this morning. Warmup, 10x 2 minutes on/off, cooldown. Weightlifting afterwards (power cleans, squats, and pullups). Afterwards came home and snowblowed the backyard. Pretty handy little machine to help get the snow out of the way.</p> <p>PM- 4 mile shakeout on the home treadmill. Kind of tired now.</p> Tue, 14 Jan 2020 07:00:00 Mon, Jan 13, 2020 http://kenny.fastrunningblog.com/blog-01-13-2020.html <p>AM- 10.5 slow miles from Vernal Park. It snowed a bit last night, so I was slipping around every now and then.</p> <p>PM- 4.3 miles on the TM. Core and stretching afterwards. College Football Championship tonight, Go Clemson!</p> Mon, 13 Jan 2020 07:00:00 Sat, Jan 11, 2020 http://kenny.fastrunningblog.com/blog-01-11-2020.html <p>AM- Late morning on the rec center track. Pretty slow running, but I don&#39;t know how accurate the watch is for pacing on the track. I have been implementing some dietary changes this week. Mostly whole food and plant based diet, consisting of fruits and vegetables, and I have to say I feel great doing so. Haven&#39;t really had any meat and very little dairy over the past week. I have also cut out processed foods this week as well, with the acception of rice cakes as a snack every now and then.&nbsp;</p> Sat, 11 Jan 2020 07:00:00 Fri, Jan 10, 2020 http://kenny.fastrunningblog.com/blog-01-10-2020.html <p>AM- 60 minutes easy on the treadmill. Recoverying a bit from yesterday&#39;s workout. Legs felt kind of heavy after the box step ups and assault bike.</p> <p>PM- 5.3 miles out to Naples and back. 7:38 average. Felt really good!</p> Fri, 10 Jan 2020 07:00:00 Thu, Jan 09, 2020 http://kenny.fastrunningblog.com/blog-01-09-2020.html <p>AM- Crossfit workout this morning.&nbsp;</p> <p>Workout #1:</p> <p>For Time:</p> <p>50-40-30-20-10</p> <p>Double Unders&nbsp;</p> <p>Weighted Dumbell Situps 20lbs.</p> <p>3 Minute Rest</p> <p>Workout #2</p> <p>20 rounds of:</p> <p>1 minute assault bike</p> <p>10 box step ups</p> <p>Cooldown: 20 minutes easy assault bike</p> <p>Workout #1 Time: 10:50</p> <p>Didn&#39;t time the second part of the workout. Did this same one a week or two ago, but felt really strong on this one today!</p> Thu, 09 Jan 2020 07:00:00 Wed, Jan 08, 2020 http://kenny.fastrunningblog.com/blog-01-08-2020.html <p>AM- 10.5 miles on the treadmill. Looks like this month is going to be pretty chilly!</p> Wed, 08 Jan 2020 07:00:00 Tue, Jan 07, 2020 http://kenny.fastrunningblog.com/blog-01-07-2020.html <p>AM- 10k from Aggie. 7:45 average. Cold and a bit breezy out this morning, but always feel better to get a good run in.</p> <p>PM- 4.3 on the rec center track. Core work afterward. It was busy tonight, must be the New Year&#39;s resolutions.</p> Tue, 07 Jan 2020 07:00:00 Mon, Jan 06, 2020 http://kenny.fastrunningblog.com/blog-01-06-2020.html <p>PM- 5 miles on the treadmill. 8:12 average. First day of spring semester. I had a good Christmas break, but I am glad to get back to the grind of school and a somewhat busy schedule.</p> Mon, 06 Jan 2020 07:00:00 Sat, Jan 04, 2020 http://kenny.fastrunningblog.com/blog-01-04-2020.html <p>AM- 5 miles on the treadmill, followed by a short core finisher.</p> <p>For Time:</p> <p>50-40-30-20-10</p> <p>Double Unders</p> <p>Weighted Dumbell Situps 20 lbs.</p> <p>Time: 11:01</p> Sat, 04 Jan 2020 07:00:00 Fri, Jan 03, 2020 http://kenny.fastrunningblog.com/blog-01-03-2020.html <p>AM- 4.5 shakeout on the TM.</p> <p>Later AM- 10k from Vernal Park.&nbsp;</p> Fri, 03 Jan 2020 07:00:00 Thu, Jan 02, 2020 http://kenny.fastrunningblog.com/blog-01-02-2020.html <p>AM- Another morning of 10k easy. 8:19 average. Might double later today, but I will see how I am feeling.&nbsp;</p> <p>PM- 4.3 mile shakeout. 8:21 average. There is a hill going towards Diamond Mountain that I would really like to try some short hill repeats on, but there is quite a bit of traffic out there and the hill is somewhat blind. I guess I will probably go with Yellow Hill instead when I try some hill repeats.</p> Thu, 02 Jan 2020 07:00:00 Wed, Jan 01, 2020 http://kenny.fastrunningblog.com/blog-01-01-2020.html <p>AM- 10k easy. 8:42 average. Always good to start out the new year with a run!</p> Wed, 01 Jan 2020 07:00:00 Tue, Dec 31, 2019 http://kenny.fastrunningblog.com/blog-12-31-2019.html <p>AM- Would have ran outside for the last run of the year, but it was pretty chilly out this morning, so I just went with the treadmill this morning and still had a decent medium long run! It is crazy to think that this year is already over. 2019 brought many high and low points for me throughout the year. I ran three marathons, one of which was my first marathon major at Chicago, and I also ran what I consider one of the hardest challenges I have ever done and that was the 40 mile Death Race in the middle of July! I have some big goals in 2020 that I really want to accomplish throughout the year! #1: Run the Boston Marathon and potentially run a personal best in the marathon at that race. #2: Get a 4.0 GPA in one of my college semesters in 2020. #3: Manage my type 1 diabetes to the best of my ability, and maintain a good a1c. #4: If I run the Death Race again, try to get as close to 100 miles in the race as possible. #5: Continue to enjoy life, explore new places, and continue to embrace running as much as possible. Anyways, long post but I am very thankful for everyone that has been apart of my life over the past year and decade. I hope everyone has had great experiences in life over 2019, and even greater ones in 2020!</p> Tue, 31 Dec 2019 07:00:00 Mon, Dec 30, 2019 http://kenny.fastrunningblog.com/blog-12-30-2019.html <p>AM- 8.5 on the rec center track. I used my garmin during this run, and I don&#39;t know how accurate it was, but I will just go with what it said. Played a few games of basketball afterward.</p> Mon, 30 Dec 2019 07:00:00 Sun, Dec 29, 2019 http://kenny.fastrunningblog.com/blog-12-29-2019.html <p>AM- 4 miles on the TM. 2 degrees out this morning.</p> <p>PM- 5 miles out to Naples and back. Felt pretty good considering how cold it was today. I did wear my winter coat and tights though.</p> Sun, 29 Dec 2019 07:00:00 Sat, Dec 28, 2019 http://kenny.fastrunningblog.com/blog-12-28-2019.html <p>AM- Double crossfit workout this morning.&nbsp;</p> <p>Workout #1:</p> <p>For Time:</p> <p>50-40-30-20-10</p> <p>Double Unders</p> <p>Weighted Dumbell Situps</p> <p>Rest 3 minutes</p> <p>20 rounds for time:</p> <p>1 minute assault bike sprin</p> <p>10 box step ups</p> <p>20 minute assault bike cooldown</p> <p>Workout #1 time: 11:37</p> <p>Workout #2 time: 45:22</p> <p>Overall two really good workouts today. I am counting this for at least 3 miles. Felt strong throughout!</p> <p>&nbsp;</p> Sat, 28 Dec 2019 07:00:00 Fri, Dec 27, 2019 http://kenny.fastrunningblog.com/blog-12-27-2019.html <p>AM- 8.5 miles on the TM. 7:36 average. Kind of did it as a progression run starting at 8 minute pace, and finished the last mile in 7:00 flat.&nbsp;</p> Fri, 27 Dec 2019 07:00:00 Thu, Dec 26, 2019 http://kenny.fastrunningblog.com/blog-12-26-2019.html <p>AM- 10.5 miles on snowy and mostly slushy roads.&nbsp;</p> Thu, 26 Dec 2019 07:00:00 Wed, Dec 25, 2019 http://kenny.fastrunningblog.com/blog-12-25-2019.html <p>AM- Woke up to a white Christmas! 4 miles around the neighborhood. I decided to wear muck boots, because I don&#39;t really have any running shoes that have good traction. Still a beautiful morning for a run! Merry Christmas fellow bloggers!</p> Wed, 25 Dec 2019 07:00:00 Tue, Dec 24, 2019 http://kenny.fastrunningblog.com/blog-12-24-2019.html <p>AM- 10.5 miles from Aggie. 7:53 average. Somewhat cloudy and some light flurries.</p> Tue, 24 Dec 2019 07:00:00 Mon, Dec 23, 2019 http://kenny.fastrunningblog.com/blog-12-23-2019.html <p>AM- Easy 10k out to Naples and back.&nbsp;</p> <p>PM- 4.3 miles over by the rec center while my dad was at PT. 7:42 average.</p> Mon, 23 Dec 2019 07:00:00 Sun, Dec 22, 2019 http://kenny.fastrunningblog.com/blog-12-22-2019.html <p>AM- 3 mile walk/jog.&nbsp;</p> Sun, 22 Dec 2019 07:00:00 Wed, Dec 18, 2019 http://kenny.fastrunningblog.com/blog-12-18-2019.html <p>AM- Late morning run on the treadmill. Back at it after taking Monday and Tuesday off. It is getting colder here in Vernal.</p> Wed, 18 Dec 2019 07:00:00