IndianRunner Running Blog at FastRunningBlog.Com http://kenny.fastrunningblog.com/ Sat, 16 Dec 2017 19:06:16 FeedCreator 1.7.2 Sat, Dec 16, 2017 http://kenny.fastrunningblog.com/blog-12-16-2017.html <p>AM- 10.5 miles solo through Maesar, up Maine, and back. 7:21 average. Felt but it is cold and dry right now. Overall a good week for some solid miles!</p> Sat, 16 Dec 2017 07:00:00 Fri, Dec 15, 2017 http://kenny.fastrunningblog.com/blog-12-15-2017.html <p>AM- 8.5 miles at the rec center. 7:30 average. Did some core and stretching afterward.</p> Fri, 15 Dec 2017 07:00:00 Thu, Dec 14, 2017 http://kenny.fastrunningblog.com/blog-12-14-2017.html <p>PM- 10.5 miles starting at the rec center and up through Maesar then back to the rec center. Last 4 miles average 6:42, so right around marathon pace. Felt really good.</p> Thu, 14 Dec 2017 07:00:00 Wed, Dec 13, 2017 http://kenny.fastrunningblog.com/blog-12-13-2017.html <p>AM- 4.5 easy after BIO final. I feel like I did pretty, and it was easier than most of mid-term tests all semester haha!</p> <p>PM- 2 mile warmup, then did a 3 mile tempo in 17:52. Haven&#39;t really done a lot of workouts lately, so it felt good to go fast. Didn&#39;t feel to hard of a tempo. 2 mile cooldown and some stretcing afterward. Been getting in some solid mileage this week!</p> Wed, 13 Dec 2017 07:00:00 Tue, Dec 12, 2017 http://kenny.fastrunningblog.com/blog-12-12-2017.html <p>AM- 4.5 miles easy. 7:27 average.&nbsp;</p> <p>PM- 8 miles on Quail Brook and Maine. Felt warmer than normal tonight.</p> Tue, 12 Dec 2017 07:00:00 Mon, Dec 11, 2017 http://kenny.fastrunningblog.com/blog-12-11-2017.html <p>AM- 4.5 miles easy on the TM. I took Saturday off and the legs actually felt really good today. Maybe I should start taking one day a weeks off from total activity.</p> <p>PM- 6 miles easy at Legacy Park. Legs were nice and loose during this run. 7:14 average pace.</p> Mon, 11 Dec 2017 07:00:00 Sun, Dec 10, 2017 http://kenny.fastrunningblog.com/blog-12-10-2017.html <p>PM- 3 mile shakeout after getting home from Salt Lake.&nbsp;</p> Sun, 10 Dec 2017 07:00:00 Fri, Dec 08, 2017 http://kenny.fastrunningblog.com/blog-12-08-2017.html <p>AM- 45 minutes on the assault bike. Legs felt pretty good.</p> <p>PM- 13 mile medium long run with Ty. 7:32 average pace. It was a really good run. Kept everything easy until the last mile, which was a 5:40. Not super cold for an evening in December.</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 http://kenny.fastrunningblog.com/blog-12-07-2017.html <p>AM- 9 miles with Ty over by the Rec Center. Cold morning, so we started out doing some of it inside on the track and then finished outside. Only 9 degrees this morning. Last couple of miles felt pretty easy at 6:40 pace.</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 http://kenny.fastrunningblog.com/blog-12-06-2017.html <p>AM- 8.5 miles just before noon. Really haven&#39;t had a lot of time to run, because of studying for finals and such. Still got in a good run today, felt a lot more comfortable during the second half of this run.</p> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 http://kenny.fastrunningblog.com/blog-12-05-2017.html <p>AM- 18 miles on the assault bike. Legs were stiff afterward.</p> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 http://kenny.fastrunningblog.com/blog-12-04-2017.html <p>No running today</p> Mon, 04 Dec 2017 07:00:00 Sun, Dec 03, 2017 http://kenny.fastrunningblog.com/blog-12-03-2017.html <p>AM- Been kind of slacking on the blog lately. 5 miles this morning. Cloudy day outside.</p> <p>PM- Tonight I did possibly the hardest crossfit workout I have done for a while. It was practically similar to one that I have done in the past but more volume. The workout was: 4 rounds of 50-40-30-20-10 reps of double under jump ropes, with 10 burpees in between each. My shoulders were totally fried by the end of this and I was breathing really hard from the burpees. Had a lot of lactic acid during most of it as well. Overall a really good workout to improve Vo2 max and endurance strength.</p> Sun, 03 Dec 2017 07:00:00 Sat, Dec 02, 2017 http://kenny.fastrunningblog.com/blog-12-02-2017.html <p>AM- 8 miles easy on the TM. 7:30 average pace.</p> Sat, 02 Dec 2017 07:00:00 Thu, Nov 30, 2017 http://kenny.fastrunningblog.com/blog-11-30-2017.html <p>AM- 6 miles easy plus 200m strides. Did this run at the park mostly on grass, and even though there was frost on the ground it was still nice to run on a softer surface for a change.</p> <p>PM- 4 miles with the first 3 miles being up tempo. 6:36 average pace. I feel kinda slow right now and really no spring or bounce in the legs. Probably from Las Vegas Marathon.</p> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 http://kenny.fastrunningblog.com/blog-11-29-2017.html <p>AM- 3 mile shakeout plus several 100m strides. Gonna try and start doing more strides after my easy runs, to help with running economy.</p> <p>PM- 4 miles easy.</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 http://kenny.fastrunningblog.com/blog-11-28-2017.html <p>AM- 30 minute crossfit/strength training.</p> <p>PM- 5 miles easy. Right around 7:30 average. I think sometime this week or the next, I am thinking of doing a mile time trial sometime soon.</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 http://kenny.fastrunningblog.com/blog-11-27-2017.html <p>AM- 60 minutes on the assault bike. Legs were quite stiff afterward.</p> Mon, 27 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://kenny.fastrunningblog.com/blog-11-25-2017.html <p>AM- Did a longer endurance crossfit workout. Mixed with rowing, running, and burpees. It was a long one and I am tired now.</p> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://kenny.fastrunningblog.com/blog-11-24-2017.html <p>AM- 7 miles easy up Maine and down by Naples. Hip didn&#39;t have hardly any pain, but I still am going to be cautious and roll it out everyday.</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://kenny.fastrunningblog.com/blog-11-23-2017.html <p>AM- 13 miles 7:27 average. Most of the run took place out on the Buckskin Hills and then back towards the house. My left hip didn&#39;t hurt during the run, and overall I felt very good. Hope everyone thats on the blog or not has a Happy Thanksgiving!!</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://kenny.fastrunningblog.com/blog-11-22-2017.html <p>AM- Easy 4 shakeout.</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://kenny.fastrunningblog.com/blog-11-21-2017.html <p>AM- 4 miles easy. 6:43 average. Legs felt good but breathing wasn&#39;t feeling super good for this pace. But its ok, cause I am taking some down time from hard training and heavy mileage</p> <p>PM- 3 miles at faster pace. Didn&#39;t start my watch, but it felt pretty quick. Warm day today, I will take 60 degree weather in November anyday of the week.</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://kenny.fastrunningblog.com/blog-11-20-2017.html <p>AM- 2 mile warmup then 13 miles on the assault bike. Took the pace pretty easy on the bike.</p> Mon, 20 Nov 2017 07:00:00 Sun, Nov 19, 2017 http://kenny.fastrunningblog.com/blog-11-19-2017.html <p>AM- 5 miles easy. Hip was hurting really bad whenever I opened it up. Gonna try to roll it out a little bit.</p> Sun, 19 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://kenny.fastrunningblog.com/blog-11-18-2017.html <p>AM- 10.5 easy 7:28 average. Legs were not very tired, but once I got about halfway my hip started to hurt like it did from the marathon. I guess I am not fully recovered from it, but I still had the urged to run today For the next week I will keep the runs shorter for the most part because it is off season from important races.</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://kenny.fastrunningblog.com/blog-11-17-2017.html <p>PM- Went to the gym and rowed a 5k then did some core work which included, planks, pushups, hamstring work, and some mobility. Good stuff.</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://kenny.fastrunningblog.com/blog-11-16-2017.html <p>PM- Did a very long session on the assault bike this evening roughly 25 miles in 1:45. Legs will be tired from this tomorrow for sure.</p> Thu, 16 Nov 2017 07:00:00