Turn your rut into a groove. Running Blog at FastRunningBlog.Com http://vis.fastrunningblog.com/ Tue, 28 Mar 2017 23:17:10 FeedCreator 1.7.2 Tue, Mar 28, 2017 http://vis.fastrunningblog.com/blog-03-28-2017.html <p>am--3 Harts/Bench/Harts. Chilly but nice. RHR--49.</p> <p>pm--7.5 Combo Workout (3x 85-sec. hills and 4x 800 at 8k pace). It was tough in a fun way today. The group rocked it together. Erged 1k after.</p> Tue, 28 Mar 2017 06:00:00 Mon, Mar 27, 2017 http://vis.fastrunningblog.com/blog-03-27-2017.html <p>am--9.5 Foremaster/Hospital/River Trail Long Run w/ 1, 2, 1, 2, 1 pickups. The morning felt pretty good. The girls were in great spirits. RHR--49.&nbsp;</p> <p>pm--2.25 Usual Sandstone barefoot stuff. It was a little chilly out.&nbsp;</p> Mon, 27 Mar 2017 06:00:00 Sat, Mar 25, 2017 http://vis.fastrunningblog.com/blog-03-25-2017.html <p>pm--5.5 Ran a bit when I got home from the PV Invite. Nothing special. My achilles/PF (not sure which at the moment, but it probably doesn&#39;t matter since they&#39;re all part of the same chain of action) is bugging. I&#39;ll do some rehabbing. Erged for 3k after. RHR--59.&nbsp;</p> Sat, 25 Mar 2017 06:00:00 Fri, Mar 24, 2017 http://vis.fastrunningblog.com/blog-03-24-2017.html <p>am--5 Ran up near The Canyons. My heel took a while longer to loosen up this morning. Invite today. Here&#39;s to hoping it&#39;s a great one. RHR--59.&nbsp;</p> Fri, 24 Mar 2017 06:00:00 Thu, Mar 23, 2017 http://vis.fastrunningblog.com/blog-03-23-2017.html <p>am--3 Harts/Weight/Harts. Good morning run w/ only a threat of a drizzle. RHR--50.&nbsp;</p> <p>pm--5.75 Starbucks w/ 4x 200 accelerations. It was windy but nice w/ some sprinkles. Erged 1k when I got home.&nbsp;</p> Thu, 23 Mar 2017 06:00:00 Wed, Mar 22, 2017 http://vis.fastrunningblog.com/blog-03-22-2017.html <p>am--4.5 DI/Neighborhood Bushes+. Warm morning, beat legs, and good company makes for a decent start to the day. RHR--54.&nbsp;</p> <p>pm--5.75 Green Springs w/ 6x striders. Felt pretty flat and fatigued still, but the legs still move.&nbsp;</p> Wed, 22 Mar 2017 06:00:00 Tue, Mar 21, 2017 http://vis.fastrunningblog.com/blog-03-21-2017.html <p>am--3 Harts/Weights-/Harts. Nice morning. I love the darker mornings. Temps are getting warmer. RHR--50.&nbsp;</p> <p>pm--7.75 8k-pace workout (4x 1200 w/ 4:15-4:30 recovery). Nice, hard workout. I love working w/ these brave PV Track kids. They&#39;re ready to run greatly. Also erged 2k when I got home.&nbsp;</p> Tue, 21 Mar 2017 06:00:00 Mon, Mar 20, 2017 http://vis.fastrunningblog.com/blog-03-20-2017.html <p>am--9.5 Long Run mostly on the Sullivan Trail w/ pick-ups. The run came early, but it was fantastic. It was good to be back w/ the group. High RHR (61) this morning.&nbsp;</p> <p>pm--2.25 Grass loops at Sandstone. I felt a little dead in the legs this afternoon.&nbsp;</p> Mon, 20 Mar 2017 06:00:00 Sat, Mar 18, 2017 http://vis.fastrunningblog.com/blog-03-18-2017.html <p>am--7 Some progressive miles w/ 2k on the erg. The week started out badly, as far as running goes, but being back in the routine salvaged things. Rowing might be the salvation for my aging body. I think I&#39;ll hit it up 3-5 times a week. RHR--50.</p> Sat, 18 Mar 2017 06:00:00 Fri, Mar 17, 2017 http://vis.fastrunningblog.com/blog-03-17-2017.html <p>am--11 Big 8k (in more than one way) workout. I did this on the grass at the SC Rugby field. The field isn&#39;t flat like a track, but I needed a softer surface today. The workout went well. Although, it took some real focus on the 1ks and the last few repeats. (The workout was 4x (1000, 400, and 600 at 8k pace w/ equal recovery).) What a workout. I&#39;m beat. Finished up w/ 4x striders. It&#39;s good to be back to the routine.&nbsp;Happy St. Patrick&#39;s Day. RHR--50.&nbsp;</p> <p>pm--4 Of all the days to double. I did anyway and erged 1k after. I also realized that the workout this morning was a misreading. Only the 1000s were supposed to be repeated. That made for an extra 3k. Maybe, I&#39;ll chalk it up as a big boy workout.&nbsp;</p> <p>I finished another book--<em>The Obstacle is the Way</em> by Ryan Holiday. It&#39;s a book based heavily on Stoicism. (There is a great video on YouTube about this book.)&nbsp;There are&nbsp;a lot of concepts that really resonate with me in the book and stories about Lincoln, Washington, Grant, Gandhi,&nbsp;Steve Jobs, etc. On the other hand, I cringe when there&#39;s a mention of a hedge fund manager or the author refers to Stoicism as an &quot;operating system.&quot; Nevertheless, I enjoyed the book even though Holiday seems to be still developing the skills to communicate his message.&nbsp;These young authors, like Holiday, who proclaim a way to live life leave me curious. How do they gain so much wisdom so quickly? Perhaps, I need to read his more recent book, <em>Ego is the Enemy</em>, because my ego seems to be prowling.&nbsp;</p> Fri, 17 Mar 2017 06:00:00 Thu, Mar 16, 2017 http://vis.fastrunningblog.com/blog-03-16-2017.html <p>am--3 Heading back to the promised land today. This run is me hoping for a double. RHR--55.</p> Thu, 16 Mar 2017 06:00:00 Wed, Mar 15, 2017 http://vis.fastrunningblog.com/blog-03-15-2017.html <p>pm--7 Nothing fancy. I can&#39;t wait to get back to my routine. I&#39;m a creature of habit.</p> Wed, 15 Mar 2017 06:00:00 Mon, Mar 13, 2017 http://vis.fastrunningblog.com/blog-03-13-2017.html <p>pm--5 Just some miles on the Tready. I figured I wanted to stay out of the sun after being in it all day and because it&#39;s nothing but sidewalk around the most magical place on earth. The treadmill didn&#39;t feel any softer than I imagine the sidewalk would.&nbsp;</p> <p>On another note, I finished 2 more books: <em>The 17 Indisputable Laws of&nbsp;</em><em>Teamwork</em> by John C. Maxwell and <em>Lennon Remembers</em>&nbsp;by Jann S. Wenner. The first is great. I can&#39;t wait to use some of the ideas. The second is raw Lennon, sometimes laugh-out-loud funny, sometimes despicable, sometimes just what I thought he was.&nbsp;</p> Mon, 13 Mar 2017 06:00:00 Sat, Mar 11, 2017 http://vis.fastrunningblog.com/blog-03-11-2017.html <p>am--9 Canyons/Huntington meandering. I felt pretty good on the run. I love to finish these Saturday runs feeling spent, and I did. The morning was beautiful. The track meet was great. It gave kids a chance to get their feet wet in competition again. RHR--52.&nbsp;</p> Sat, 11 Mar 2017 07:00:00 Fri, Mar 10, 2017 http://vis.fastrunningblog.com/blog-03-10-2017.html <p>am--6.5 DI/Neighborhood Bushes/Extended StG Running Center Loop. Nice morning. I could feel the week in my legs by the end of the run. First meet today. Hooray. RHR--51.&nbsp;</p> Fri, 10 Mar 2017 07:00:00 Thu, Mar 09, 2017 http://vis.fastrunningblog.com/blog-03-09-2017.html <p>am--3.75 DI/Weights (Lite)/Harts+. Beautiful morning. I love the sunrises the last few days. Too bad we have to shift back to darkness on Sunday. RHR--51.&nbsp;</p> <p>pm--5.25 Green Springs. I could do this run everyday. It was nice and warm out, and with the first meet coming tomorrow, I couldn&#39;t stop talking. I&#39;m sure some wish I would just chill once in a while. Oh well.&nbsp;</p> Thu, 09 Mar 2017 07:00:00 Wed, Mar 08, 2017 http://vis.fastrunningblog.com/blog-03-08-2017.html <p>am--7.75 Morning Workout (2x 1200, 2x (2x 400 and 600) w/ 4x race-pace striders) All of the repeats were at 8k pace. The workout felt good. We had a tight group that really pushes together. This is a good way to start a day--faster, fitter, stronger. RHR--56.&nbsp;</p> <p>pm--2.25 DI+. Easy run, and I needed it after this morning.&nbsp;</p> Wed, 08 Mar 2017 07:00:00 Tue, Mar 07, 2017 http://vis.fastrunningblog.com/blog-03-07-2017.html <p>am--3.75 DI/Weights (Lite)/Harts+. Nice run this morning. RHR--49.&nbsp;</p> <p>pm--6 Middleton. Really good group in the beautiful weather. At times, the pace was brisk, but, overall, things were right where they should be. I&#39;m getting excited to see the kids race this weekend.&nbsp;</p> Tue, 07 Mar 2017 07:00:00 Mon, Mar 06, 2017 http://vis.fastrunningblog.com/blog-03-06-2017.html <p>am--9.5 Long run from hospital to Sunrise w/ pick-ups. Pretty much all of our pick-ups were uphill and felt awesome. Golden crew. RHR--52.</p> <p>pm--2.25 Grass loops at Sandstone. Nothing major.&nbsp;</p> <p>I finished another book yesterday. George Saunders wrote <em>Lincoln in the Bardo&nbsp;</em>when he learned that Lincoln went to the sepulchre where his son was laid to rest and pulled him out of his coffin to hold him. This was the night of the funeral, more tender than crazy. Most of the novel takes place in between this life and the next, in limbo.</p> <p>One of the best parts of the book is watching the disembodied spirits enter Lincoln to try and influence his thoughts. In the end they become aware of his innermost thoughts. A particularly moving scene happens when most of the spirits jump into Lincoln to turn him around. The unity of purpose they share brings great things to pass. It&#39;s a nice passage on the effects of teamwork.&nbsp;</p> <p>I would recommend this book to anyone who could navigate the structure and can stomach some of the dark underbelly of mortal existence.&nbsp;</p> <p>&nbsp;</p> Mon, 06 Mar 2017 07:00:00 Sat, Mar 04, 2017 http://vis.fastrunningblog.com/blog-03-04-2017.html <p>am--10.75 Cemetery Loop. I saw some runners from the Dirty Hurty and from Lake-to-Lake but no one I knew, except Decker in the event truck. About then, I had started into my tempo. The pace was hovering around 7:00 for most of the 35 minutes of the sesh. Nothing like stretching the legs w/ a little Genius on the earbuds. Felt nice and beat by the end. I love these runs. RHR--50.&nbsp;</p> <p>I finished another book today, Herman Melville&#39;s posthumous novella&nbsp;<em>Billy Budd</em>. The titular character is a innocent sacrifice in a time of mutiny paranoia. I would say he&#39;s Christlike if it weren&#39;t for the fatal forehead punch he delivers to a misguided soul.</p> Sat, 04 Mar 2017 07:00:00 Fri, Mar 03, 2017 http://vis.fastrunningblog.com/blog-03-03-2017.html <p>am--4.25 A little around the school/Wells Fargo/StG RC Loop. I had to loosed up my back before the kids came to run. Things loosened up pretty quickly. Just a word for running; no matter how I feel, a run in the morning makes the day better. RHR--56.&nbsp;</p> <p>pm--5.75 Green Springs via the double churches. It was warm, but no adverse effects. My back feels a lot better. (Last night my wife helped me realign my back.)</p> Fri, 03 Mar 2017 07:00:00 Thu, Mar 02, 2017 http://vis.fastrunningblog.com/blog-03-02-2017.html <p>am--3.5 DI/Weights/Harts. Weights weren&#39;t as successful because my SI joint felt like it was going to be mad at me if I did anything resembling serious lifting. I did do some bench and bar-only squatting. Cold morning. RHR--52.&nbsp;</p> <p>pm--5 Warm and cool w/ the girls. We had some cool things happening w/ our 800/1500m time trials. Back is progressively tightening throughout the day.&nbsp;</p> Thu, 02 Mar 2017 07:00:00 Wed, Mar 01, 2017 http://vis.fastrunningblog.com/blog-03-01-2017.html <p>am--5.25 Harts/Wells Fargo/StG RC Loop. Felt purty good this morning. For some reason, I was all-around beat down yesterday. My heart rate this morning showed that. RHR--56.&nbsp;</p> <p>pm--4.5 A run when I got home. It was the last day of decath events today. I thoroughly enjoyed watching kids do well, some in events they had never tried and others in their signature event. Most of all, I love seeing kids latch on to an event and really find ways to own the event.&nbsp;</p> Wed, 01 Mar 2017 07:00:00 Tue, Feb 28, 2017 http://vis.fastrunningblog.com/blog-02-28-2017.html <p>am--4 DI/Weights/Harts+. Fine morning. I&#39;m lifting more each week, which feels good but also makes me anxious about my SI joint. I didn&#39;t run in the afternoon because we were timing kids.&nbsp;</p> <p>I did finish another book during a long day of ACT stuff. <em>Why Die?</em> is Graem Sims&#39; bio of Percy &quot;Only the fit are fearless&quot; Cerutty. What an interesting guy. He was curious and crazy and innovative and egotistical. Bill Aris claims that Cerutty&#39;s work &nbsp;is the foundation of what he does with his FM kids. That&#39;s what initially intrigued me about Percy, but his vision of athletics and life keeps me digging for more:&nbsp;</p> <p>&quot;Many of their talks focused on the development of the Christ Consciousness in Elliott. Cerutty believed that the pain experienced in training and competition acted as a purifier, and that by accepting it and using it, rather than resisting it, a man might come to understand Christ&#39;s sacrifice, and develop more compassion as a result. The subsequent miracles would be wrought on the race track. Athletics, while requiring a degree of selfishness in an individual, would ultimately uplift mankind&quot; (190).&nbsp;</p> <p>Good stuff. The thinkers that influenced Cerutty--Alexis Carrel and his book <em>Man the Unknown</em>, George Hackenschmidt and his book <em>Physical Strength and How I Acquired It</em>, Arthur Newton and his book <em>Running</em>, and, finally, Jiddu Krishnamurti--give me some more rabbit holes to explore. If you can get your hands on the book, it&#39;s worth the read.&nbsp;</p> Tue, 28 Feb 2017 07:00:00