Turn your rut into a groove. Running Blog at FastRunningBlog.Com http://vis.fastrunningblog.com/ Mon, 18 Dec 2017 09:16:27 FeedCreator 1.7.2 Sat, Dec 16, 2017 http://vis.fastrunningblog.com/blog-12-16-2017.html <p>pm&mdash;5.75 Good run w/ 1k on the erg after. Decent weekly mileage for singles.</p> Sat, 16 Dec 2017 07:00:00 Fri, Dec 15, 2017 http://vis.fastrunningblog.com/blog-12-15-2017.html <p>pm&mdash;6.25 Full Green Valley loop. I try to keep the gait smooth, but the pace wasn&rsquo;t there. &nbsp;No worries. It&rsquo;s an easy run just building miles again. RHR&mdash;54.</p> Fri, 15 Dec 2017 07:00:00 Thu, Dec 14, 2017 http://vis.fastrunningblog.com/blog-12-14-2017.html <p>pm--6.5 Tready Work. After a 20-min. warm-up, I did some pick-ups--7x 1 min. from light tempo down to tempo, 4x 90 sec. at tempo for :60 and mid-6&#39;s for :30, and, finally 4x 30 sec. from mid-6&#39;s down to low-6&#39;s. Cooled for about a mile. It was nice to get the legs moving. My breathing wasn&#39;t forced, and I was able to stay pretty calm and loose at those paces. Nice stuff. RHR--53.&nbsp;</p> Thu, 14 Dec 2017 07:00:00 Wed, Dec 13, 2017 http://vis.fastrunningblog.com/blog-12-13-2017.html <p>pm--9 Big Looping up by The Canyons and over by my gpa&#39;s old corrals--there&#39;s a park there now. I&#39;ve been trying to ease into runs and go by feel throughout the run. Tonight felt nice. On a side note, the fitbit claims that 100% of my run is at peak heart rate. Whatevs. The thing is jacked. RHR--52.&nbsp;</p> <p>I finished the 2nd installment of the Foundation series--<em>Foundation and Empire</em>. Isaac Asimov is topnotch sci-fi. These authors have amazing minds, and I get a kick out of sci-fi. It&#39;s a win-win. I&#39;ll probably dive into the final book in the original series in the next week or so.&nbsp;</p> Wed, 13 Dec 2017 07:00:00 Tue, Dec 12, 2017 http://vis.fastrunningblog.com/blog-12-12-2017.html <p>pm--6.5 Some easy running to build something aerobically. I remember that I love moving for and finding a slow rhythm. RHR--52.&nbsp;</p> Tue, 12 Dec 2017 07:00:00 Mon, Dec 11, 2017 http://vis.fastrunningblog.com/blog-12-11-2017.html <p>pm--6.25 Green Valley Loop. Nice chill in the air. I felt like I got into a nice flow. The pace was a little slower than I thought it was, but I always have a steady rise in pace as the run progresses. That&#39;s good. RHR--52.&nbsp;</p> <p>Yesterday, I finished another book&mdash;<em>Well-Behaved Women Seldom Make History&nbsp;</em>by Laurel Thatcher-Ulrich. It was recommended by one of my most masculine friends. The author works wonders with seemingly small stories. This book is framed around three historical women and their questions about a woman&rsquo;s place in the world. Side note, the author is a Mormon Feminist.&nbsp;</p> Mon, 11 Dec 2017 07:00:00 Sat, Dec 09, 2017 http://vis.fastrunningblog.com/blog-12-09-2017.html <p>am--8 Variation on the morning route. I was privileged to run in the winter garb--gloves, beanie, tights, etc.--and loved it. My aches felt better today, at least back to normal. Peppyish by the end. RHR--52.&nbsp;</p> Sat, 09 Dec 2017 07:00:00 Fri, Dec 08, 2017 http://vis.fastrunningblog.com/blog-12-08-2017.html <p>pm&mdash;3.25 I intended on running more, but my calf/knee and heel were more painful than the&rsquo;ve been in months. So I opted out at 3.</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 http://vis.fastrunningblog.com/blog-12-07-2017.html <p>pm&mdash;6 Tready miles, progressing a tad bit until the end. Felt good. The thing I like about the treadmill is that it&rsquo;s easier to hold form at slightly slower paces. RHR&mdash;59.</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 http://vis.fastrunningblog.com/blog-12-06-2017.html <p>pm--7 Harmons out-and-back. I decided to take a few days off this week to heal up and not think about running. The first was more successful than the second. Monday or Tuesday, I came across a journal from&nbsp;NAU&#39;s championship run this year. Here&#39;s a link:&nbsp;https://view.publitas.com/p222-16027/back-to-back-a-season-with-the-nau-mens-cross-country-team/page/1. It really it an interesting read and, surely, it got me out the door this afternoon. It&#39;s funny how a few days off can make the first mile or two back feel like work, but I eventually got into a groove. Good to be back. RHR--48.&nbsp;</p> <p>&nbsp;</p> Wed, 06 Dec 2017 07:00:00 Sat, Dec 02, 2017 http://vis.fastrunningblog.com/blog-12-02-2017.html <p>pm&mdash;7 Nice run through the hood and under the super moon. RHR&mdash;54.</p> <p>I just finished&nbsp;<em>Foundation</em>&nbsp;by Isaac Asimov. It was an intriguing read. Not sure if i&rsquo;m a&nbsp;sci-go nut or have just found the high-level stuff right off the bat.</p> Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 http://vis.fastrunningblog.com/blog-12-01-2017.html <p>am&mdash;5 Solid morning run in the visibly cold air. I actually like running in the cold. RHR&mdash;48.</p> <p>pm&mdash;4 Easy miles to try and get some juice back.</p> Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 http://vis.fastrunningblog.com/blog-11-30-2017.html <p>pm&mdash;4.5 As we started on our run, some yahoos yelled, &ldquo;35 minutes on the track!&rdquo; So, we did 35 minutes of track loops. The plus is the pace gets solid without much hindrance.</p> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 http://vis.fastrunningblog.com/blog-11-29-2017.html <p>am--5.25 Tuweap via Serenity. OK morning, but I&#39;m feeling flat. RHR--49.&nbsp;</p> <p>pm&mdash;3.75 Some running while the kids did a short quick workout.</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 http://vis.fastrunningblog.com/blog-11-28-2017.html <p>pm--4.25 Middleton w/ the crew. We started slow--I&#39;m feeling pretty sluggish--but we got going towards the end. RHR--52.&nbsp;</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 http://vis.fastrunningblog.com/blog-11-27-2017.html <p>am--6.25 Green Springs in a pretty chill manner. We had a real skeleton crew this morning. It&#39;s been a long, awesome season. Most are taking a well-deserved break. RHR--50.&nbsp;</p> <p>I finished 2 more books--<em>Great Expectations</em>&nbsp;by Charles Dickens and&nbsp;<em>To Pray &amp; to Love: Conversations on Prayer with the Early Church</em>&nbsp;by Roberta C. Bondi. Maybe, I shouldn&#39;t count Dickens since I read it earlier this year, but I don&#39;t subscribe to the I-only-read-a-book-once school of thought. The satire came through a bit more this time around.&nbsp;</p> <p>The Bondi book is quite fascinating. It is really a treatise on prayer and all that should accompany it. She speaks of prayer being more than the few minutes one might spend with their eyes deliberately closed, calling on God. It includes reflection and a real intent to harmonize our lives with the honest thoughts of our prayers. It&#39;s a real process. I will probably be reading this one again soon. Prayer is an area in which I could really improve.&nbsp;</p> Mon, 27 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://vis.fastrunningblog.com/blog-11-25-2017.html <p>am--5 Easy, easy running w/ 5:00 on the erg after. The legs are still feeling yesterday&#39;s solid effort.&nbsp;I&#39;m in a Dire Straits mood. Go figure. RHR--47.&nbsp;</p> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://vis.fastrunningblog.com/blog-11-24-2017.html <p>pm--8.5 Kidney Loop w/ Lava Cove extension w/ 4x 4-min. intervals at 6:00-6:15 pace w/ equal recovery. This was on the road, so there was some up and down during the intervals. By the time I hit the fourth, my legs were loving the turnover. RHR--57.&nbsp;</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://vis.fastrunningblog.com/blog-11-23-2017.html <p>am&mdash;7 Rim Circuit w/ Tom. Beautiful day w/ some intriguing chatter about mnemonics and native canting/dancing rituals. Happy Thanksgiving. RHR&mdash;51.</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://vis.fastrunningblog.com/blog-11-22-2017.html <p>am--5.75 Barrel Roll in the traditional manner w/ Adam. Decent chat about plant-based living. RHR--50.</p> <p>pm--5.75 Out-and-back to the Canyons. With a little downhill on the way back, I picked up the pace a bit. It felt good. Ran in some Hoka Cliftons tonight. I actually like the cushion, and they still encourage some get-up-and-go.&nbsp;</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://vis.fastrunningblog.com/blog-11-21-2017.html <p>am--3.75 Harts(2x)/Mini-Costco Loop. Good running this morning. RHR--50.&nbsp;</p> <p>pm--3.5 Warm and cool, sanwiched around the dream mile. We had some cool things happen today that tell me our training has really paid dividends. But that only comes when kids are willing to work hard and work for each other. Also got to run w/ Jos. That&#39;s always a treat.&nbsp;</p> <p>I finished&nbsp;<em>In Search of the Old Ones: Exploring the Anasazi World of the Southwest</em>&nbsp;by David Roberts. The topic is fascinating and fairly localized, and Roberts&#39; style is engaging. It was a real treat to read this on the bus as we travelled through Northern and Central Arizona over the weekend. Fortunately, we were able to stop by Montezuma Castle on the trip.&nbsp;</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://vis.fastrunningblog.com/blog-11-20-2017.html <p>am--4 Harts/Bank. Nice morning, and I got to chat w/ some girls about their races on Saturday. It&#39;s fun to pick their brains. RHR--50.</p> <p>pm--7.25 Telegraph w/ 2x hills, up and down push, and 10-min. tempo. Nice group w/ a little push from some underclassmen.&nbsp;</p> Mon, 20 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://vis.fastrunningblog.com/blog-11-18-2017.html <p>am&mdash;5 Gnarly miles through Eloy, hoping to avoid tangling with a Javalina.</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://vis.fastrunningblog.com/blog-11-17-2017.html <p>am&mdash;6 Good run w/ Holt and then the kids in Flagstaff. We&rsquo;re off to Big House, AZ.</p> <p>pm&mdash;3 NXR course run through. Kids are in good spirits.&nbsp;</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://vis.fastrunningblog.com/blog-11-16-2017.html <p>am--5 Nice early morning run around my neighborhood. I felt really fast and smooth this morning. I didn&#39;t have the watch going, or I might go home devastated by my actual pace. RHR--52.&nbsp;</p> <p>pm&mdash;3.5 Short jaunt along Route 66 in Flagstaff. I love this place.</p> Thu, 16 Nov 2017 07:00:00