my makeup may be flaking Running Blog at FastRunningBlog.Com http://fiddy.fastrunningblog.com/ Sat, 21 Oct 2017 18:49:53 FeedCreator 1.7.2 Fri, Oct 20, 2017 http://fiddy.fastrunningblog.com/blog-10-20-2017.html <p>4 by 940m (on beltline): down, up, down up</p> <p>3:08, 3:19, 3:03, 3:13</p> <p>90 seconds rest between each rep.</p> <p>Then 4 by rhino hill: 36.8, 36.3, 36.1, 35.4&nbsp;&nbsp;</p> Fri, 20 Oct 2017 06:00:00 Thu, Oct 19, 2017 http://fiddy.fastrunningblog.com/blog-10-19-2017.html Thu, 19 Oct 2017 06:00:00 Wed, Oct 18, 2017 http://fiddy.fastrunningblog.com/blog-10-18-2017.html <p>AM 8.4</p> <p>PM 5.4</p> <p>Finally starting to feel good again. Don&#39;t know if it&#39;s cooler weather or having some high mileage weeks under mybelt.</p> Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://fiddy.fastrunningblog.com/blog-10-17-2017.html <p>AM 3.8 mile tempo in 23:11 (6:06 pace)</p> <p>Up beltline/freedom in 14:57 (9:12, 5:45 splits) then down freedom trail in 8:14.</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://fiddy.fastrunningblog.com/blog-10-16-2017.html Mon, 16 Oct 2017 06:00:00 Sun, Oct 15, 2017 http://fiddy.fastrunningblog.com/blog-10-15-2017.html Sun, 15 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://fiddy.fastrunningblog.com/blog-10-14-2017.html <p>2 by 2miles up and down the baseline (actually 1.93 miles)</p> <p>up in 11:40 (6:03, 5:43 adj)</p> <p>3 mins break</p> <p>down in (5:38, 5:46 adj)</p> <p>4 by northwoods hill in (40.1, 38.1, 39.6, 38.5)</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://fiddy.fastrunningblog.com/blog-10-13-2017.html Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://fiddy.fastrunningblog.com/blog-10-12-2017.html <table border="1" cellpadding="1" cellspacing="1" style="background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">Dist</td> <td style="font-size: 14px;">Time</td> <td style="font-size: 14px;">Pace</td> <td style="font-size: 14px;">xDist</td> <td style="font-size: 14px;">xPace</td> </tr> <tr> <td style="font-size: 14px;">1.70</td> <td style="font-size: 14px;">11:25</td> <td style="font-size: 14px;">6:43</td> <td style="font-size: 14px;">1.88</td> <td style="font-size: 14px;">6:04</td> </tr> <tr> <td style="font-size: 14px;">2.45</td> <td style="font-size: 14px;">15:43</td> <td style="font-size: 14px;">6:25</td> <td style="font-size: 14px;">2.58</td> <td style="font-size: 14px;">6:06</td> </tr> <tr> <td style="font-size: 14px;">1.14</td> <td style="font-size: 14px;">7:19</td> <td style="font-size: 14px;">6:25</td> <td style="font-size: 14px;">1.16</td> <td style="font-size: 14px;">6:18</td> </tr> <tr> <td style="font-size: 14px;">1.93</td> <td style="font-size: 14px;">11:56</td> <td style="font-size: 14px;">6:11</td> <td style="font-size: 14px;">1.89</td> <td style="font-size: 14px;">6:19</td> </tr> <tr> <td style="font-size: 14px;">2.85</td> <td style="font-size: 14px;">17:45</td> <td style="font-size: 14px;">6:14</td> <td style="font-size: 14px;">2.94</td> <td style="font-size: 14px;">6:02</td> </tr> <tr> <td style="font-size: 14px;">10.07</td> <td style="font-size: 14px;">1:04:08</td> <td style="font-size: 14px;">6:22</td> <td style="font-size: 14px;">10.45</td> <td style="font-size: 14px;">6:08</td> </tr> </tbody> </table> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://fiddy.fastrunningblog.com/blog-10-11-2017.html Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://fiddy.fastrunningblog.com/blog-10-10-2017.html <p>4 by mile in 5:49 avg</p> <p>Dew point of 73 this morning, and I felt terrible. Also&nbsp;still out of shape from injury.</p> <p>First uphill 0.82 in 4:54 (5:58 pace). Then 90 seconds rest and 1 mile up in 5:50. These first two splits were about what I expected, but I could feel the heat getting to me. Barely managed a downhill mile in 5:31, which is still ok. The wheels fell off on the last one, but I at least got it under six minuted (5:59).</p> <p>Then did 4 by rhino hill for the first time in a while 38.8, 39.0, 36.7, 35.6. The four mile cooldown to work was bark.</p> <table border="1" cellpadding="1" cellspacing="1" style="font-family: sans-serif; background-color: rgb(240, 240, 160);"> <tbody> <tr> <td style="font-size: 14px;">Date</td> <td style="font-size: 14px;">&nbsp;Rest</td> <td style="font-size: 14px;">&nbsp;1</td> <td style="font-size: 14px;">2</td> <td style="font-size: 14px;">3</td> <td style="font-size: 14px;">4</td> <td style="font-size: 14px;">Avg</td> </tr> <tr> <td style="font-size: 14px;">8/29/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">6:07</td> <td style="font-size: 14px;">5:49</td> <td style="font-size: 14px;">6:09</td> <td style="font-size: 14px;">5:55</td> </tr> <tr> <td style="font-size: 14px;">9/5/15</td> <td style="font-size: 14px;">5 mins</td> <td style="font-size: 14px;">5:39</td> <td style="font-size: 14px;">5:53</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:52</td> <td style="font-size: 14px;">5:44.5</td> </tr> <tr> <td style="font-size: 14px;">9/19/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:57</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:53</td> <td style="font-size: 14px;">5:45.3</td> </tr> <tr> <td style="font-size: 14px;">9/26/15</td> <td style="font-size: 14px;">5 mins</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">6:08</td> <td style="font-size: 14px;">5:40</td> <td style="font-size: 14px;">6:07</td> <td style="font-size: 14px;">5:55</td> </tr> <tr> <td style="font-size: 14px;">12/19/15</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:41</td> <td style="font-size: 14px;">5:56</td> <td style="font-size: 14px;">5:49</td> </tr> <tr> <td style="font-size: 14px;">2/20/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:30</td> <td style="font-size: 14px;">6:05</td> <td style="font-size: 14px;">5:33</td> <td style="font-size: 14px;">6:02</td> <td style="font-size: 14px;">5:47.5</td> </tr> <tr> <td style="font-size: 14px;">3/13/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:30</td> <td style="font-size: 14px;">6:17</td> <td style="font-size: 14px;">5:59</td> <td style="font-size: 14px;">6:45</td> <td style="font-size: 14px;">6:07.8</td> </tr> <tr> <td style="font-size: 14px;">4/7/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:43</td> <td style="font-size: 14px;">6:05</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:58</td> <td style="font-size: 14px;">5:50.5</td> </tr> <tr> <td style="font-size: 14px;">4/28/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:54</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:51</td> <td style="font-size: 14px;">5:42.5</td> </tr> <tr> <td style="font-size: 14px;">5/7/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:29</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">5:21</td> <td style="font-size: 14px;">5:41</td> <td style="font-size: 14px;"><strong>5:34</strong></td> </tr> <tr> <td style="font-size: 14px;">5/27/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:49</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:42</td> <td style="font-size: 14px;">5:39.3</td> </tr> <tr> <td style="font-size: 14px;">6/4/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:29</td> <td style="font-size: 14px;">5:52</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">6:04</td> <td style="font-size: 14px;">5:44.8</td> </tr> <tr> <td style="font-size: 14px;">6/16/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:45</td> <td style="font-size: 14px;">5:32</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:39.3</td> </tr> <tr> <td style="font-size: 14px;">6/25/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:36</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:26</td> <td style="font-size: 14px;">5:39</td> <td style="font-size: 14px;">5:36.2</td> </tr> <tr> <td style="font-size: 14px;">7/21/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:40.5</td> </tr> <tr> <td style="font-size: 14px;">8/11/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:25</td> <td style="font-size: 14px;">5:47</td> <td style="font-size: 14px;">5:23</td> <td style="font-size: 14px;">5:48</td> <td style="font-size: 14px;">5:35.8</td> </tr> <tr> <td style="font-size: 14px;">9/1/16</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;"><strong>5:24</strong></td> <td style="font-size: 14px;">5:47</td> <td style="font-size: 14px;">5:22</td> <td style="font-size: 14px;">5:43</td> <td style="font-size: 14px;">5:34</td> </tr> <tr> <td style="font-size: 14px;">4/6/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:35</td> <td style="font-size: 14px;">5:55</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">5:44</td> <td style="font-size: 14px;">5:42</td> </tr> <tr> <td style="font-size: 14px;">5/12/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">5:33</td> <td style="font-size: 14px;">5:42</td> <td style="font-size: 14px;">5:27</td> <td style="font-size: 14px;">5:38</td> <td style="font-size: 14px;">5:35</td> </tr> <tr> <td style="font-size: 14px;">8/24/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">4:39</td> <td style="font-size: 14px;"><strong>5:35</strong></td> <td style="font-size: 14px;"><strong>5:14</strong></td> <td style="font-size: 14px;"><a href="https://www.youtube.com/watch?v=CEjU9KVABao"><strong>5:27</strong></a></td> <td style="font-size: 14px;"><strong>5:29</strong></td> </tr> <tr> <td style="font-size: 14px;">10/10/17</td> <td style="font-size: 14px;">90 secs</td> <td style="font-size: 14px;">4:54</td> <td style="font-size: 14px;">5:50</td> <td style="font-size: 14px;">5:31</td> <td style="font-size: 14px;">5:59</td> <td style="font-size: 14px;">5:49.5</td> </tr> </tbody> </table> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://fiddy.fastrunningblog.com/blog-10-09-2017.html Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 http://fiddy.fastrunningblog.com/blog-10-08-2017.html Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://fiddy.fastrunningblog.com/blog-10-07-2017.html <p>Surprisingly muggy day, which limited me a little. I did a 4.85 mile tempo on the beltline in 29:22 (6:03 pace).&nbsp;</p> <p>Splits: 15:19 up (9:28,5:51) and 14:03 down (5:30, 8:33)</p> <p>Afterwards I was pretty tired. I was originally going to do some more hard running, but I was concerned about cramping up. Instead, I did some plyos on the grass and then about 6 by 100m hard strides.</p> <p>On August 28th I did 2by 4.85 in 29:34, 29:35.&nbsp;</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://fiddy.fastrunningblog.com/blog-10-06-2017.html Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://fiddy.fastrunningblog.com/blog-10-05-2017.html <p>Originally planned on 10miles tempo but then scaled it back to 8.5 as I&#39;ve been sore all week. Thankful that I did because I was pretty beat after this one.</p> <table border="1" cellpadding="1" cellspacing="1" style="background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">Dist</td> <td style="font-size: 14px;">Time</td> <td style="font-size: 14px;">Pace</td> <td style="font-size: 14px;">xDist</td> <td style="font-size: 14px;">xPace</td> </tr> <tr> <td style="font-size: 14px;">2.85</td> <td style="font-size: 14px;">18:02</td> <td style="font-size: 14px;">6:20</td> <td style="font-size: 14px;">2.99</td> <td style="font-size: 14px;">6:02</td> </tr> <tr> <td style="font-size: 14px;">1.93</td> <td style="font-size: 14px;">12:38</td> <td style="font-size: 14px;">6:33</td> <td style="font-size: 14px;">2.08</td> <td style="font-size: 14px;">6:04</td> </tr> <tr> <td style="font-size: 14px;">1.14</td> <td style="font-size: 14px;">7:32</td> <td style="font-size: 14px;">6:36</td> <td style="font-size: 14px;">1.19</td> <td style="font-size: 14px;">6:20</td> </tr> <tr> <td style="font-size: 14px;">2.54</td> <td style="font-size: 14px;">16:12</td> <td style="font-size: 14px;">6:23</td> <td style="font-size: 14px;">2.53</td> <td style="font-size: 14px;">6:24</td> </tr> <tr> <td style="font-size: 14px;"><strong>8.46</strong></td> <td style="font-size: 14px;"><strong>54:25</strong></td> <td style="font-size: 14px;"><strong>6:26</strong></td> <td style="font-size: 14px;"><strong>8.79</strong></td> <td style="font-size: 14px;"><strong>6:11</strong></td> </tr> </tbody> </table> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://fiddy.fastrunningblog.com/blog-10-04-2017.html <p>Terribly sore today.</p> Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://fiddy.fastrunningblog.com/blog-10-03-2017.html <p>Wacky workout. Actually not that bad. Was very sore afterwards. The conditions were nice, but it was also darker than the last few times I attempted this workout. That really makes a difference on the second mile rep, I think.</p> <table border="1" cellpadding="1" cellspacing="1" style="background-color: rgb(240, 240, 160); width: 500px;"> <tbody> <tr> <td style="font-size: 14px;">Distance</td> <td style="font-size: 14px;">Adj Dist</td> <td style="font-size: 14px;">Time</td> <td style="font-size: 14px;">&nbsp;Pace</td> <td style="font-size: 14px;">Adj Pace</td> <td style="font-size: 14px;">Previous Best</td> </tr> <tr> <td style="font-size: 14px;">1.1</td> <td style="font-size: 14px;">1.18</td> <td style="font-size: 14px;">6:43.9</td> <td style="font-size: 14px;">6:07</td> <td style="font-size: 14px;">5:42</td> <td style="font-size: 14px;">6:23.6</td> </tr> <tr> <td style="font-size: 14px;">.14</td> <td style="font-size: 14px;">.17</td> <td style="font-size: 14px;">0:45.8</td> <td style="font-size: 14px;">5:27</td> <td style="font-size: 14px;">4:29</td> <td style="font-size: 14px;">43.8</td> </tr> <tr> <td style="font-size: 14px;">.48</td> <td style="font-size: 14px;">.54</td> <td style="font-size: 14px;">2:47.1</td> <td style="font-size: 14px;">5:48</td> <td style="font-size: 14px;">5:09</td> <td style="font-size: 14px;">2:41.3</td> </tr> <tr> <td style="font-size: 14px;">.2</td> <td style="font-size: 14px;">.23</td> <td style="font-size: 14px;">1:06.9</td> <td style="font-size: 14px;">5:34</td> <td style="font-size: 14px;">4:51</td> <td style="font-size: 14px;">1:05.9</td> </tr> <tr> <td style="font-size: 14px;">.46</td> <td style="font-size: 14px;">.46</td> <td style="font-size: 14px;">2:23.1</td> <td style="font-size: 14px;">5:11</td> <td style="font-size: 14px;">5:11</td> <td style="font-size: 14px;">2:18.6</td> </tr> <tr> <td style="font-size: 14px;">1.12</td> <td style="font-size: 14px;">1.06</td> <td style="font-size: 14px;">6:07.1</td> <td style="font-size: 14px;">5:28</td> <td style="font-size: 14px;">5:46</td> <td style="font-size: 14px;">5:45</td> </tr> <tr> <td style="font-size: 14px;">.16</td> <td style="font-size: 14px;">.17</td> <td style="font-size: 14px;">48.3</td> <td style="font-size: 14px;">5:02</td> <td style="font-size: 14px;">4:44</td> <td style="font-size: 14px;">42.9</td> </tr> </tbody> </table> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://fiddy.fastrunningblog.com/blog-10-02-2017.html Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 http://fiddy.fastrunningblog.com/blog-10-01-2017.html Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://fiddy.fastrunningblog.com/blog-09-30-2017.html <p>2 by 2 miles in 12:06, 12:04 with 3:00 rest.</p> <p>Then 4 by 180m hill repeats in 39.6, 38.4, 36.9, 37.1</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://fiddy.fastrunningblog.com/blog-09-29-2017.html Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://fiddy.fastrunningblog.com/blog-09-28-2017.html <p>AM 8.4</p> <p>PM 2.8</p> <p>Felt very tired after workout yesterday.</p> Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://fiddy.fastrunningblog.com/blog-09-27-2017.html <p>Track workout at Emory</p> <p>4 by 800 in 2:45,2:45,2:46,2:48 (90 seconds rest between each one)</p> <p>4 by 200 in 36.2, 34.7,34.7,34.2 w/200 jog in between</p> Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://fiddy.fastrunningblog.com/blog-09-26-2017.html Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://fiddy.fastrunningblog.com/blog-09-25-2017.html <p>AM 2.8</p> <p>PM 5.4</p> <p>Both on roads. Knee feels ok.</p> Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 http://fiddy.fastrunningblog.com/blog-09-24-2017.html <p>Including 5.5 miles on the track at 6:50 pace.</p> Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://fiddy.fastrunningblog.com/blog-09-23-2017.html <p>3.3 miles running to and from gym.</p> <p>10 miles cycling in 28:50</p> <p>Weights</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://fiddy.fastrunningblog.com/blog-09-22-2017.html <p>4.15 miles on outdoor track at Emory (15 laps in lane 7) at 7:03 pace.</p> <p>Plus some more miles running to and from Emory.</p> Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://fiddy.fastrunningblog.com/blog-09-21-2017.html <p>3 miles in indoor track in about 20 mins + weights</p> Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 http://fiddy.fastrunningblog.com/blog-09-20-2017.html <p>4 on elliptical+3 on treadmill</p> Wed, 20 Sep 2017 06:00:00