IndianRunner Running Blog at FastRunningBlog.Com http://kenny.fastrunningblog.com/ Sat, 19 Aug 2017 01:25:33 FeedCreator 1.7.2 Fri, Aug 18, 2017 http://kenny.fastrunningblog.com/blog-08-18-2017.html <p>AM- 7 miles on Diamond Mountain. Felt pretty good, even though there were a couple of hills that killed me haha. Last mile in 6:08</p> Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://kenny.fastrunningblog.com/blog-08-17-2017.html <p>AM- 6 mile easy recovery run. First few miles were pretty slow then started to pick it up. Last 2 miles were under 7.</p> Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://kenny.fastrunningblog.com/blog-08-16-2017.html <p>AM- 4 miles easy. Legs felt pretty good even though the workout yesterday was not super great as far as how I felt. But I looked back on my splits yesterday of the fartlek and I was at .98 at 5 minutes. So I hit a good 5:05-5:10 for that mile.&nbsp;</p> <p>PM- 5 miles during lunch break.</p> <p>Did another 2 miles plus 4x200m strides.&nbsp;</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://kenny.fastrunningblog.com/blog-08-15-2017.html <p>AM- 4 mile shakeout. Did a couple of 200m pickups. Workout planned for tonight</p> <p>PM- Did a fartlek type workout tonight. After about a half mile warmup did 5-4-3-2-1 minutes hard with equal recovery jog between each. Paces were all at around 5k goal pace. Didn&#39;t feel the greatest on this one. Mile cooldown afterward.</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://kenny.fastrunningblog.com/blog-08-14-2017.html <p>AM- 3.5 mile warmup, then lifting and core</p> <p>PM- 6.5 miles right after it poured rain. Love the smell of rain and the cool temps it brings. Didn&#39;t think that I would run 3 miles of one of my easier days on the track, but I actually liked it.&nbsp;</p> Mon, 14 Aug 2017 06:00:00 Sun, Aug 13, 2017 http://kenny.fastrunningblog.com/blog-08-13-2017.html <p>PM- 3 mile shakeout. Felt good</p> Sun, 13 Aug 2017 06:00:00 Sat, Aug 12, 2017 http://kenny.fastrunningblog.com/blog-08-12-2017.html <p>AM- 5 miles easy on Maine and down Naples.&nbsp;</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 http://kenny.fastrunningblog.com/blog-08-11-2017.html <p>AM- 4 miles easy from the house to the pilot station and back. Legs felt a little sluggish the first mile, but then they started to loosen up.</p> <p>PM- cross training plus core</p> <p>&nbsp;</p> Fri, 11 Aug 2017 06:00:00 Thu, Aug 10, 2017 http://kenny.fastrunningblog.com/blog-08-10-2017.html <p>AM- Did 7 easy miles on the Brush Creek Trail. 7:42 average. Did drills and strides afterward. Gonna try to do my longer run for the week tomorrow, because I will be very busy on Saturday morning.</p> <p>Noon- Did a 2 mile shakeout.</p> <p>PM- So I guess that my long run got moved to today instead of tomorrow haha. Did long efforts of hill repeats with Clayton with some easy mileage in between. Legs surprisely are not super dead, but I am sure that I will feel it tomorrow haha.</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 http://kenny.fastrunningblog.com/blog-08-09-2017.html <p>AM- 3.5 on Maine. 7:35 average.</p> <p>Lunch run 4 miles easy.</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 http://kenny.fastrunningblog.com/blog-08-08-2017.html <p>AM- 3 mile shakeout. Gonna do a workout later tonight</p> <p>PM- Solid workout this afternoon. Mile warmup, then did 2x2miles at half marathon goal pace or faster. 11:54 for the first one, then 12:06 for the second one. The effort on these today felt quite easy compared to other tempos I have done.&nbsp;Cooldown to 10 for the day.&nbsp;</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 http://kenny.fastrunningblog.com/blog-08-07-2017.html <p>AM- 4 miles easy. 7:21 average + Core work</p> <p>PM- 3 mile shakeout during lunch.</p> Mon, 07 Aug 2017 06:00:00 Sat, Aug 05, 2017 http://kenny.fastrunningblog.com/blog-08-05-2017.html <p>AM- Rowed a 5k this morning. My average pace per mile on it was a 7:12. Rowing is alot harder to go faster than running haha. Did core work afterward.</p> <p>PM- 3 miles easy shakeout. 7:20 average</p> <p>Later did a 2 mile shakeout. It was still pretty hot out at 8pm</p> Sat, 05 Aug 2017 06:00:00 Fri, Aug 04, 2017 http://kenny.fastrunningblog.com/blog-08-04-2017.html <p>AM- Crossfit workout: 12 rounds of 1 lap running around the gym then pushups, dumbell squats and burpees. Felt good to do something different to get some aerobic work.</p> <p>PM- 2.5 mile easy shakeout. 6:48 average</p> <p>Later in the evening did another 2 miles.</p> Fri, 04 Aug 2017 06:00:00 Thu, Aug 03, 2017 http://kenny.fastrunningblog.com/blog-08-03-2017.html <p>AM- Did the assault bike for about 50 minutes then did some a couple of strides.</p> <p>PM- Crossfit workout: Double unders, plank, and some snatches at about 65% of max. Got a new record on double unders today, 176.</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 http://kenny.fastrunningblog.com/blog-08-02-2017.html <p>PM- A little bit of speed session with Eugene. 2 mile warmup, 3x800m with about a 3-4 minute recovery between each. Hit all of them in around 2:40 to 2:45. Felt pretty easy. Cooldown to 6. Big S/O to Eugene for doing several good workouts with me this summer and good luck to him in Alabama. #rolltide</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 http://kenny.fastrunningblog.com/blog-08-01-2017.html <p>AM- 4 mile easy shakeout. 7:21 average</p> <p>PM- Did some core and crossfit conditioning stuff. I feel like I have gotten stronger in some of those areas. Except muscle ups haha. I need to do those more often.</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 http://kenny.fastrunningblog.com/blog-07-31-2017.html <p>PM- 3 miles easy. 6:54 average. Went fishing this morning with the fam. Had a good time. Might be going to South Fork on Wednesday to fish which should be fun.</p> Mon, 31 Jul 2017 06:00:00 Sun, Jul 30, 2017 http://kenny.fastrunningblog.com/blog-07-30-2017.html <p>AM- No running just did some nice biking around Vernal and then up towards the Buckskin hills and back. Rode for about an hour. Fun stuff.</p> <p>PM- Even though I have been taking some easy down time from a training cycle this last week. I still want to keep my speed. I did 10x1 minute shuttle sprints. They are alot harder than I thought they would be, and it was fun to sprint. Sometimes the most effective workouts are the simplest ones.</p> Sun, 30 Jul 2017 06:00:00 Sat, Jul 29, 2017 http://kenny.fastrunningblog.com/blog-07-29-2017.html <p>AM- 5 miles easy 7:02 average pace. Felt really good, but my quads are a little sore from the weights that I did two days ago. Might be starting up my new training cycle on Monday, but I haven&#39;t decided yet.</p> <p>&nbsp;</p> Sat, 29 Jul 2017 06:00:00 Fri, Jul 28, 2017 http://kenny.fastrunningblog.com/blog-07-28-2017.html <p>AM- 2.5 easy shakeout run. 7:04 average pace. I am going to run a 5k tonight that is in donation for a type 1 diabetic kid, that is in need for a alert dog for when his blood sugar drops too low. Since I have type 1 diabetes, it should be a fun thing for me to support him in. By letting him know that he can accomplish anything he wants to, even though he has t1d.</p> <p>PM- Not going to put this 5k in as a race report just cause it wasn&#39;t much of a race. Took first by about 4 minutes. Idk what the time was, but I am guessing it was a mid 19. Felt really easy, but it was for a good cause. I talked to the people about type 1 diabetes for a little while, had some good conversations with them.</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 http://kenny.fastrunningblog.com/blog-07-27-2017.html <p>AM- 3 mile shakeout run 7:04 average</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 http://kenny.fastrunningblog.com/blog-07-26-2017.html <p>AM- Crossfit workout this morning. Did 3 rounds of 150 double unders and 5 minutes of a hard effort on the assault bike.</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 http://kenny.fastrunningblog.com/blog-07-25-2017.html <p>AM- 3.5 mile shakeout 7:08 average. Felt good, I think that I am going to start doing more drills and strides to keep the legs loose after my runs.&nbsp;</p> <p>PM- I&#39;ve decided after today, I am going to take the next few days off of running and start a new cycle next week on Monday. I am excited for a few fall races, but I still may do another 5k this Friday that is in support for type 1 diabetes, which should be fun. Other than that I will start a new cycle for some more racing in the fall. Did 5 miles in the rain tonight, very nice and cool for once.&nbsp;</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://kenny.fastrunningblog.com/blog-07-24-2017.html <p>RACE- Awsome race and day overall today!! Woke up at 4am cause the race started at 6am. Jogged up to the starting line, and did about a 2 mile warmup total. Did a couple strides and headed over to the start. While on the starting line I saw quite a few people that I had seen before. Saw a few BYU guys, Sasha, and several people I knew. I was wearing my USA singlet today, and Jared Ward said&nbsp;that he liked my jersey. We got talking before the race and he wanted to pace with me. I didn&#39;t look at splits or the distance the entire race. Just had Jared pace me. When I finished I felt as though I could have gone much quicker and had more left in the tank. It&#39;s all good though, this was my first 10k so I didn&#39;t want to blow up the first few miles. Fun race, I think I&#39;ll do it again next summer if I can. I don&#39;t have a race for a while that I really care about so I will mostly be training and getting stronget</p> Mon, 24 Jul 2017 06:00:00 Sun, Jul 23, 2017 http://kenny.fastrunningblog.com/blog-07-23-2017.html <p>No running today. Resting up for Deseret tomorrow.</p> Sun, 23 Jul 2017 06:00:00 Sat, Jul 22, 2017 http://kenny.fastrunningblog.com/blog-07-22-2017.html <p>AM- 2 miles at an easier pace, then did 2 miles at 6:13/mile. Did 2 more miles barefoot on the grass. Haven&#39;t done many barefoot miles in my lifetime, but they feel pretty good. Headed to Salt Lake tomorrow for Deseret News 10k. Excited about the race and to see what I can do. I have never raced an actual 10k before, so this will be a good race to put on my bucket list.</p> Sat, 22 Jul 2017 06:00:00 Fri, Jul 21, 2017 http://kenny.fastrunningblog.com/blog-07-21-2017.html <p>AM- 3.5 miles easy. 7:22 average pace. A few quick strides afterward.</p> <p>PM- 4.5 Miles in the afternoon. Took it at about 6:10 average for the last 1.5 Felt good</p> Fri, 21 Jul 2017 06:00:00 Thu, Jul 20, 2017 http://kenny.fastrunningblog.com/blog-07-20-2017.html <p>AM- 5 miles easy 7:17 average. I am actually not very heavy legged after yesterday&#39;s speed work. I&#39;ll try to do more later tonight.</p> <p>PM- 3 mile shakeout during lunch, up on Diamond.</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 http://kenny.fastrunningblog.com/blog-07-19-2017.html <p>AM- Woke up at 4am this morning to go helped my dad up on the mountain. Coming back down, Eugene hit me up for a specified 10k workout at race pace and faster. Mile warmup, then 6x1000m with 200m/400m recovery. Progressively they got faster starting at about 3:40 and cutting down to 3:18 for the last one. Felt really good after the first few and Eugene jumped in on the last 1000m rep which made the effort seem alot easier than running them alone. 1000m are really tough doing them solo. 5x400m after the k&#39;s. Mostly just strided out on those. Cooled down afterward.</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 http://kenny.fastrunningblog.com/blog-07-18-2017.html <p>AM- 4 miles easy</p> <p>PM- 5 miles out by quail brook then up towards Main Street and back down. Nice overcast for the afternoon</p> Tue, 18 Jul 2017 06:00:00