IndianRunner Running Blog at FastRunningBlog.Com Fri, 28 Apr 2017 08:00:59 FeedCreator 1.7.2 Thu, Apr 27, 2017 <p>PM- Mile warmup then did my speed workout. The workout was 3x 1 mile with 3 minute recovery between each. The goal was to hit half marathon pace or faster. Since I haven&#39;t done much speed it felt a little off but still felt pretty good and consistent. Hit 5:55,5;49, and 5:52. After the mile repeats I did 20x&nbsp;I really would like to make this my goal pace for the half marathon this summer or fall. Cooldown to 6 for the day. Gonna do the Constitution Park 5k on Saturday so that should be fun.&nbsp;</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 <p>PM- 4 miles easy. 7:15 pace. Hoping for a good workout tomorrow. So I decided to take today easier.</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 <p>PM- 5 miles easy followed by some good cross training and core work.</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 <p>PM- Decided to up the mileage today, and probably for the next few weeks because of the marathon coming up. I don&#39;t feel like I am in as good of shape right now as last fall. But feel capable of running some respectible times for the 5k and half this summer. Today I just did 10 miles at 7:18 pace.</p> Mon, 24 Apr 2017 06:00:00 Sat, Apr 22, 2017 <p>AM- Decided to sign up for a little 5k to end our amazing trip to D.C. The competition was very limited second place guy ran like a 20. Was hoping for some better competition but overall it was still a fun race and a pretty good course despite the fact that there were tourists everywhere, and I had to cut into the grass several times haha. Tried to just keep the tempo up as much as I could by myself. It honestly felt more like a workout than a race.&nbsp;</p> Sat, 22 Apr 2017 06:00:00 Fri, Apr 21, 2017 <p>AM- 5 miles easy at 7:30 pace on the treadmill. Doing a 5k in the morning around the national mall which should be fun</p> Fri, 21 Apr 2017 06:00:00 Thu, Apr 20, 2017 <p>AM- 5 miles easy in the morning. Then we biked to Mount Vernon today. It was about a 12 mile bike ride through the Washington Trsil by the Potomac River. Really some beautiful areas out here I could definitely live in Virginia.&nbsp;</p> Thu, 20 Apr 2017 06:00:00 Wed, Apr 19, 2017 <p>5 miles easy on the treadmill. Average pace was 7:22. Felt good to run cause it&#39;s been a few days. Went to the White House, Fords Theater, and the Capital building today. Fun times sadly did not see Trump.</p> Wed, 19 Apr 2017 06:00:00 Tue, Apr 18, 2017 <p>AM- 200 burpees followed by some sit-ups and push-ups in the hotel room. Shoulders are getting tired of trying to do this much volume on burpees so I may run tomorrow.</p> Tue, 18 Apr 2017 06:00:00 Mon, Apr 17, 2017 <p>AM- 200 burpees with some planks at the end. Went to the Smithsonian and all of the national mall today. Probably ended up walking close to 6 mikes today so that&#39;s good haha</p> Mon, 17 Apr 2017 06:00:00 Sun, Apr 16, 2017 <p>200 burpees in 14:55. Pretty good workout so I might just end up doing this for a few days then a few TM runs for the week.</p> Sun, 16 Apr 2017 06:00:00 Sat, Apr 15, 2017 <p>Got to D.C. today. Big city so I probably won&#39;t be running much outside could easily get lost or something. Did some core today though.</p> Sat, 15 Apr 2017 06:00:00 Fri, Apr 14, 2017 <p>AM- 40 minute assault bike intervals.</p> <p>PM- 3 mile shakeout at the hotel. Foot feels really good. Went to Park City and got some better more stable trainers. They feel amazing on my feet, so hopefully it will help prevent injury.&nbsp;</p> Fri, 14 Apr 2017 06:00:00 Thu, Apr 13, 2017 <p>PM- 5 miles easy right after 4th hour then headed right home to get all ready for the trip. My foot started to hurt after about 3 miles. I probably won&#39;t be running during the break which may help my foot heal up and have time to rest. Average pace 7:12</p> Thu, 13 Apr 2017 06:00:00 Wed, Apr 12, 2017 <p>PM- Had a eye doctor appointment, so I wasn&#39;t able to go to practice today. I probably won&#39;t be going tomorrow because we are getting all packed for spring break trip. Still got in a really good rowing workout, 15 x 500m with a 1 minute plank between sets. Then did 3 miles easy around the golf course. Surprisingly the foot felt better today.</p> Wed, 12 Apr 2017 06:00:00 Tue, Apr 11, 2017 <p>PM- 5 miles easy down Main. Foot actually felt really good, but I am still not going to try speed cause that is what caused the injury to get worse about a week ago. I also want to be able to do the Ogden Marathon at the end of May, so I don&#39;t want to take alot of risks.</p> Tue, 11 Apr 2017 06:00:00 Mon, Apr 10, 2017 <p>PM- Zero running today still doing my best to treat the foot injury. Maybe I will get in some easy miles tomorrow.</p> <p>Did a hard 40 minutes on the assault bike</p> Mon, 10 Apr 2017 06:00:00 Sun, Apr 09, 2017 <p>4.5 miles of rowing then 20 minute intervals on the assault bike.&nbsp;</p> Sun, 09 Apr 2017 06:00:00 Sat, Apr 08, 2017 <p>Even though it may seem like biking might not do alot. It really does keep you in shape when you do the assault bike. It is alot harder than just a regular stationary bike. Did 45 minute intervals on the assault bike.</p> Sat, 08 Apr 2017 06:00:00 Fri, Apr 07, 2017 <p>Got some dry needling done today, and it really definitely hurt a lot. Hopefully everything that the physical therapist told me to do will help. I am going to be wearing KT tape for quite a while and doing lots of different types of stretches and roll outs on my foot that they showed me.</p> Fri, 07 Apr 2017 06:00:00 Thu, Apr 06, 2017 <p>No running for the next few days or even weeks. My plantar fasciitis needs to be healed for the rest of the year. Did 30 minutes on the assault bike</p> Thu, 06 Apr 2017 06:00:00 Wed, Apr 05, 2017 <p>PM- Speed workout today. Mile warmup, then we did 2-600&#39;s, 3-400&#39;s, 5-200&#39;s, and 5-100&#39;s. Felt really good to go faster in a while. Foot felt good until the the last couple of 100&#39;s and it started to flare up a little bit. Hopefully it starts feeling better tomorrow. Getting the acupuncture on Friday, so that should be good.</p> Wed, 05 Apr 2017 06:00:00 Tue, Apr 04, 2017 <p>PM- Did 5 easy miles before practice average pace 7:22. Then did a mile warmup then 2 more miles on the track at 6:53 average. Did 6- 60m strides afterwards.</p> Tue, 04 Apr 2017 06:00:00 Mon, Apr 03, 2017 <p>PM- Did some core work and several laps for my workout today. Was going to do a distance run but I need more speed at this point in the season</p> Mon, 03 Apr 2017 06:00:00 Sun, Apr 02, 2017 <p>PM- 5 miles. My foot was feeling good today. I was able to keep a 6:30 average pace for the run with no foot pain so that is a good sign. Did some stride outs afterward</p> Sun, 02 Apr 2017 06:00:00 Sat, Apr 01, 2017 <p>AM- 7 miles down Main and by Naples. Foot felt good, so hopefully it recovers really good this weekend and all of next week. I really want to be able to run in our home meet. Average pace 7:22</p> <p>PM- 4 miles easy out to the golf course and back. My foot has started to ease up quite a bit so I might try some speed or something on Monday or even do something hard tomorrow if I am feeling up to it. 7:15 average pace</p> <p>&nbsp;</p> Sat, 01 Apr 2017 06:00:00 Fri, Mar 31, 2017 <p>PM- 6 miles after school. Felt pretty good as far as my injury goes. Kept the pace pretty easy, 7:19 average Might do a little bit more tonight, depending on the weather</p> <p>&nbsp;</p> Fri, 31 Mar 2017 06:00:00 Thu, Mar 30, 2017 <p>AM- 5 miles easy around the golf course. My foot really didn&#39;t feel too bad for the morning run. Average pace 7:08</p> <p>PM- Mile warmup, then 3 miles easy. My foot didn&#39;t really feel as good for this run, but it was tolerable. The physical therapy appointment was pushed back to next Friday instead of this Friday.</p> Thu, 30 Mar 2017 06:00:00 Wed, Mar 29, 2017 <p>PM- Did 3.5 easy right after school. My foot really wasn&#39;t bothering too bad expect when I got done with the run. Average pace 6:58. Probably not going to go to the UVU Invite this weekend.&nbsp;</p> <p>Went to practice mile warmup then did 2 laps then 100 bicycles, 2 laps then 50 squats, 2 laps then 100 situps, 2 laps then 2 minute plank. Cooldown with Kedric 2 miles. It was a good workout, but my plantar fasciitis started to kick in during the 2 mile cooldown and it is really tender. Gonna take it easy tomorrow and see how it feels, and I am really going to roll it out with the tennis ball until I go to Park City for the acupuncture.</p> Wed, 29 Mar 2017 06:00:00 Tue, Mar 28, 2017 <p>PM- Tried a run after school and my foot actually didn&#39;t feel too bad considering how it felt yesterday. I still took the pace way easy. Like 8:15 average.</p> Tue, 28 Mar 2017 06:00:00 Mon, Mar 27, 2017 <p>AM- 3 miles easy. Foot has been bothering me when I pick up the cadence.</p> <p>PM- Did another 3 miles with Quinn. Afterward I tried some strides and my foot really started to get stiff. I don&#39;t think I will be going to the meet tomorrow.</p> Mon, 27 Mar 2017 06:00:00