IndianRunner Running Blog at FastRunningBlog.Com http://kenny.fastrunningblog.com/ Sun, 22 Oct 2017 05:34:40 FeedCreator 1.7.2 Sat, Oct 21, 2017 http://kenny.fastrunningblog.com/blog-10-21-2017.html <p>AM- 14 miles 6:38 average. Roughly what I hope is marathon pace, as long as I don&#39;t bonk when getting up to 20 miles. Haha. Felt really good and with minimal effort.</p> Sat, 21 Oct 2017 06:00:00 Fri, Oct 20, 2017 http://kenny.fastrunningblog.com/blog-10-20-2017.html <p>AM- 7 miles on the Provo River Trail. Out in the Provo/Orem area for doctors appointments</p> Fri, 20 Oct 2017 06:00:00 Thu, Oct 19, 2017 http://kenny.fastrunningblog.com/blog-10-19-2017.html <p>AM- 4 miles of speed changes plus core work</p> Thu, 19 Oct 2017 06:00:00 Wed, Oct 18, 2017 http://kenny.fastrunningblog.com/blog-10-18-2017.html <p>PM- This week is my off week from mostly a regular mileage week, but this evening I was craving a short run. 3 miles out by the golf course. Beautiful day out. Did some core work afterward</p> Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://kenny.fastrunningblog.com/blog-10-17-2017.html <p>PM- Short trail run over past Red Fleet by the Dinosaur Tracks. Legs felt great</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://kenny.fastrunningblog.com/blog-10-16-2017.html <p>AM- 40 minutes on the assault bike. Plus some pushups and situps.</p> Mon, 16 Oct 2017 06:00:00 Sun, Oct 15, 2017 http://kenny.fastrunningblog.com/blog-10-15-2017.html <p>Went for a walk with the dog after some Pre Cal homework. I am surprisingly not sore at all.</p> Sun, 15 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://kenny.fastrunningblog.com/blog-10-14-2017.html <p>AM- RACE: The day before the race, I kept looking at the weather, and it said that it was suppose to be raining with some snow flurries combine. I was prepared for cold temperatures, but not as cold as the ones that occurred in this race. Woke up at about 5:30, ate some breakfast, and got on the bus. Got up to the start, and wind chills were about 19 degrees and there was a fresh blanket of snow. Perfect haha!! Super cold and hard to really stay comfortable at the starting line for about an hour. We set off and there was ice on most parts of the roads, so I had to be careful in the first 2 miles of the race. I hit alot of 5:50s after the first 2 miles, and they felt really good and not very hard. My fastest mile of the race was 5:38, which I was happy about. Surge and draft was my main race strategy for this race, and it worked quite well for me. Just kept working my way up to top 3. Had a couple of rough stops as far as effort level, but they came and left for the most part. Finished with a good kick in the last 400, and felt good when I was done. Got 3rd out of 1,250 runners, which was exciting. Cooldown for about a half mile afterward to release some of the tension from the race. I am not sore at all, but the training block that I have done for the last few months is over, and I think I will take a couple of days off just to reflect on this last cycle. I don&#39;t know what my next goal is, but I will find something. Overall very happy with this race, and getting a new PR for the half. All I can say is, &quot;If you don&#39;t rule your mind; it will rule you&quot;. -Eliud Kipchoge</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://kenny.fastrunningblog.com/blog-10-13-2017.html <p>AM- 4 miles easy plus strides and drills. Excited for tomorrow&nbsp;</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://kenny.fastrunningblog.com/blog-10-12-2017.html <p>AM- 5 miles easy 7:20 average. Did a couple of strides and drills afterward</p> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://kenny.fastrunningblog.com/blog-10-11-2017.html <p>AM- 5&nbsp;miles 7:18 average.&nbsp;</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://kenny.fastrunningblog.com/blog-10-10-2017.html <p>AM- 5.5 easy 7:01 average. Really starting to get chilly in the mornings.&nbsp;</p> <p>PM- 4.5 mile tempo. Averaged 5:57. Not too bad. Felt really quite easy. Cooldown to 12 for the day</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://kenny.fastrunningblog.com/blog-10-09-2017.html <p>PM- Easy 4. Pretty much an off deay for me today, because I was pretty tired from yesterday&#39;s workout and this week is a taper from higher mileage.</p> Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 http://kenny.fastrunningblog.com/blog-10-08-2017.html <p>AM- 6 miles easy 7:09 average.&nbsp;</p> <p>PM- Mile warmup, then 2 rounds of 150 double unders and 50 burpees. This workout has been somewhat of a bench mark workout for me, because I have done it so many times and haven&#39;t been able to break 12 minutes on it. Finally broke it and got 11:48. I wasn&#39;t even super spent after it either, so I think I could have gone faster. 3 mile cooldown out towards the church. Good day!</p> Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://kenny.fastrunningblog.com/blog-10-07-2017.html <p>AM- 13 miles 6:43&nbsp;average pace, then a mile jog cooldown. My longer runs have been starting to feel really good lately. Another solid 70 mile week.</p> <p>PM- 2 miles consisting of short sprints and strides mostly.</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://kenny.fastrunningblog.com/blog-10-06-2017.html <p>AM- 4 mile shakeout 7:05 average. Leading up to next weekends Haunted Half Marathon I will be doing some shorter quicker repeats Monday and Wednesday, then I will taper a couple of days for the race. I&#39;m excited for this half marathon. Hoping for a top 5-10 finish. Good luck to everyone in the St. George Marathon tomorrow!!</p> <p>PM- 2 miles consisting of all kinds of sprints. Did 4x100m, 4x200m, 4x100m. Most of these were striding out, but some were at a fairly fast sprint</p> Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://kenny.fastrunningblog.com/blog-10-05-2017.html <p>AM- 8.5 easy out towards the Buckskin Hills. 7:26 average. Felt great!</p> <p>PM- 2 mile shakeout with the dog. Legs are sore from the squats yesterday.</p> Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://kenny.fastrunningblog.com/blog-10-04-2017.html <p>PM- After classes, I had some extra time to get in some good strength and some mileage. Did 9 miles with dumbell squats, situps, and double unders at the end of the workout. This is pretty much the perfect time of year for running in my opinion. Even in the heat of the day, it is nice cool weather.</p> Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://kenny.fastrunningblog.com/blog-10-03-2017.html <p>AM- 5 miles easy</p> <p>PM- Mile warmup then 4x1 mile @ threshold pace w/ 1:30 recovery in between. Hit 6:02, 5:58, 5:56, 5:57. Felt good, except for the first one, because legs were not quite warmed up.</p> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://kenny.fastrunningblog.com/blog-10-02-2017.html <p>AM- 8 miles on the TM. Actually wasn&#39;t too boring today.</p> Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 http://kenny.fastrunningblog.com/blog-10-01-2017.html <p>AM- 5.5 miles + Core&nbsp;</p> <p>PM- 6 miles 7:17 average pace&nbsp;in my new Nike Zoom Vaporfly 4%. They felt amazing, like you&#39;re running on marshmallows haha!</p> <p>Did a mile worth of strides and some extra core.</p> Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://kenny.fastrunningblog.com/blog-09-30-2017.html <p>AM- 13 miles down by Docks Beach and back through Maine. 6:58 average. Felt really good! Loving this weather. 50 degrees and overcast</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://kenny.fastrunningblog.com/blog-09-29-2017.html <p>AM- 6 miles on Diamond Mt. Road. Did 2x 1 minute pickups.</p> Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://kenny.fastrunningblog.com/blog-09-28-2017.html <p>AM- 7 miles in the nice cool rain.&nbsp;</p> <p>PM- 2 mile shakeout in between classes. Been very busy with my first final exams the last 3 days</p> Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://kenny.fastrunningblog.com/blog-09-27-2017.html <p>AM- Mile warmup then went right into a 3-4 mile tempo. Hit the 3 mile in 17:43. Finished to 3.5 in 20:26. Felt really good.&nbsp;</p> <p>PM- 6.5 miles just around home</p> Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://kenny.fastrunningblog.com/blog-09-26-2017.html <p>AM- 5.5 easy on the highway. Getting chilly mornings.</p> <p>PM- 7 miles on Brush Creek Trail. Felt good and really nice weather</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://kenny.fastrunningblog.com/blog-09-25-2017.html <p>No running today. Went and did an hour walk with the dog.</p> Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 http://kenny.fastrunningblog.com/blog-09-24-2017.html <p>AM- 3 miles easy. Legs actually felt quite good. Very little quad soreness. After reflecting on the race, I do believe that since I have started doing longer runs on the weekends; it has been helping me alot. Low 6 minute pace felt really easy for me yesterday. These next 2 weeks are gonna be a little different, because I have another half in 3 weeks which means I want to have fresh legs still.</p> <p>PM- 4 miles easy. Felt like I had some good pop in my legs. 6:52 average</p> Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://kenny.fastrunningblog.com/blog-09-23-2017.html <p>AM- Race: I decided to run the this race, get a feel for the half marathon distance again. Ty ran the race too, and he wanted me to pace him for a PR (his best half is a 1:28). So I decided to hang with him the first few miles of the race, as long as there was no one in front that I would compete against for the win. First 5&nbsp;miles were 6:36, 6:35, 6:26, 6:21, 6:34. At this point, I decided to start moving up a little bit, and get into a better rhythm. 6:18, 6:15, 6:10, and 6:09 for the next few miles. Ty had lost me by this point in the race, and was back quite a ways so I just kept going. 6:06, 6:11, 6:15, 6:19 for the last 4 miles of the race. Felt really good, even at 6 flat pace, so I figured that I could have ran a 1:19-1:20 if I hadn&#39;t paced Ty for almost the first half of the race. S/O to him for getting a PR. Overall a good race and had some good pancakes afterwards.</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://kenny.fastrunningblog.com/blog-09-22-2017.html <p>AM- 4 mile shakeout. Plus drills and strides.</p> Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://kenny.fastrunningblog.com/blog-09-21-2017.html <p>AM- 3 easy miles then did one mile pickup in 5:58. Cooldown half mile afterward. I&#39;m running the Uintah Half Marathon on Saturday, so I am excited to race. But I haven&#39;t raced since July and my workouts haven&#39;t been great as far as speed goes but we will see how things turn out.</p> <p>PM- 3 miles easy. Legs are feeling good</p> <p>&nbsp;</p> Thu, 21 Sep 2017 06:00:00