Run Till You Drop!! Running Blog at FastRunningBlog.Com http://jaserun.fastrunningblog.com/ Tue, 19 Feb 2019 23:58:04 FeedCreator 1.7.2 Fri, Aug 08, 2014 http://jaserun.fastrunningblog.com/blog-08-08-2014.html <p>Easy 5 miles. I heard there was a treadmill competition and the winner wins a Paris France trip. I want to win so I decided to go short today and do my best tomorrow. I was going to go 12 today and 16 tomorrow but that got changed very quick.</p> Fri, 08 Aug 2014 06:00:00 Thu, Aug 07, 2014 http://jaserun.fastrunningblog.com/blog-08-07-2014.html <p>I was going to wake up early and do a 8 mile tempo but I was tired so I decided to sleep in. After I got home from work I decided to do a fartlek type of a run and get some speed in.</p> <p>I warmed up for a few miles then I did 6 pushes. The push consisted of going 4 min hard and then 2 min easy then 4 min hard again getting to a total of 6. My 4 min pushes were between 5 and 5:10 pace. I felt pretty good, they were hard but I pushed myself almost as hard as I could.</p> <p>My cool down was a few miles.</p> <p>Total of 10 miles for the day</p> Thu, 07 Aug 2014 06:00:00 Wed, Aug 06, 2014 http://jaserun.fastrunningblog.com/blog-08-06-2014.html <p>Estes Park</p> <p>I ran up the road to the YMCA in Estes Park Colorado. It is around 7000 feet and I was able to run on the trails so that made it much more exciting than the road I normally run on.</p> <p>I am getting into better shape but I hope my speed starts to come around. Easy run today.</p> Wed, 06 Aug 2014 06:00:00 Tue, Aug 05, 2014 http://jaserun.fastrunningblog.com/blog-08-05-2014.html <p>I ran 12.5 miles today. Easy 5 miles warm-up then I did hill repeats up at the YMCA in Estes Park. The repeats were 200 meters in length. I did 8 and was between 30 and 35. They seemed very difficult it was pretty steep and the elevation might have gotten to me.</p> <p>I iced in the river after run. I played ultimate frisbee for about an hour and I was running the entire time so prob another mile or so of running.</p> Tue, 05 Aug 2014 06:00:00 Mon, Aug 04, 2014 http://jaserun.fastrunningblog.com/blog-08-04-2014.html <p>In Estes Park today for a few days for a family reunion. Easy 8 miles as I ran up the road. Great to have some rain today and enjoy a new area to run in.</p> Mon, 04 Aug 2014 06:00:00 Sat, Aug 02, 2014 http://jaserun.fastrunningblog.com/blog-08-02-2014.html <p>I was in Fort Collins today. I was able to convince my dad to ride his bike with me as I ran. I ran 14 miles today. I felt great it was suprising to me how good I felt. On the way back I decided to throw in a surge for a mile and I went 5:23. I averaged 6:24 pace for the entire run which made me very happy. The longer runs are my weakness right now so it shows that I am making slow progress.</p> Sat, 02 Aug 2014 06:00:00 Fri, Aug 01, 2014 http://jaserun.fastrunningblog.com/blog-08-01-2014.html <p>Easy 6.5 miles. I ran with my sister in Fort Collins and her stomach was giving her problems so we had to go slow and we ran at 10 at night so we did not go very far.</p> Fri, 01 Aug 2014 06:00:00 Thu, Jul 31, 2014 http://jaserun.fastrunningblog.com/blog-07-31-2014.html <p>10 miles and averaged 6:40 pace. I had to wake up early and run before we left to go to Colorado for a family reunion. Felt really good, I hope that I continue to make progress towards faster runs that feel easy and comfortable.</p> Thu, 31 Jul 2014 06:00:00 Wed, Jul 30, 2014 http://jaserun.fastrunningblog.com/blog-07-30-2014.html <p>Easy 8 miles today nothing special.</p> Wed, 30 Jul 2014 06:00:00 Tue, Jul 29, 2014 http://jaserun.fastrunningblog.com/blog-07-29-2014.html <p>I met up with Jon and Ben to run the 8 mile tempo course in Ogden. We ran a 3 mile warm-up then got started on the beast.</p> <p>My miles were 5:31, 5:35, 5:32, 5:33, 5:39, 5:33, 5:38, 5:29</p> <p>I started out a little quick but then settled in to a solid pace. Ben came up about mile and half and we ran together up until mile 3 and then ben had to stop to go to the bathroom. I stayed strong and realized that I struggle with the miles 2 through 4 and that is where I shut down mentally. If I run with someone during those miles or realize those are crucial and I need to push through those then I will improve and get faster.</p> <p>I averaged 5:34 pace for the entire tempo run. I was very happy with this performance. I am slowly getting faster and more fit.</p> <p>We ran a mile and half cool down then I decided to do hill repeats. I have been reading a few different things that elite runners do and I read that mixing up 2 different speed runs brings great benefits. I ran 3 200 meter hill repeats and than another one down the hill. The repeats were 32, 35, 37. They were not fast but I was going as fast as I could. I know they will help, I will continue to mix things up to see what helps me to improve the most.</p> Tue, 29 Jul 2014 06:00:00 Mon, Jul 28, 2014 http://jaserun.fastrunningblog.com/blog-07-28-2014.html <p>Easy 10 miles</p> Mon, 28 Jul 2014 06:00:00 Sat, Jul 26, 2014 http://jaserun.fastrunningblog.com/blog-07-26-2014.html <p>Today I was still feeling pretty sore. THe downhill pounding got to my legs more than it ever has I feel. Partly because I do not train on downhills the other due to me not being fit and use to long runs.</p> <p>Easy 6 miles pushing the stoller.</p> Sat, 26 Jul 2014 06:00:00 Fri, Jul 25, 2014 http://jaserun.fastrunningblog.com/blog-07-25-2014.html <p>I am feeling really tight and sore after yesterdays half so I decided to bike instead of run. I road biked for 9 miles and went pretty fast. I finished it in 28 minutes. I am not in very good shape at all right now. I thought I was, but once I was in the half my legs were struggling. I need more longer runs to get back to where I use to be. I have not done very many long runs in the past month or two mainly short runs. Speed and long tempo&#39;s will help greatly as well.</p> Fri, 25 Jul 2014 06:00:00 Wed, Jul 23, 2014 http://jaserun.fastrunningblog.com/blog-07-23-2014.html <p>Easy 4 miler legs are feeling weird as I have not ran much lately. That means I am either going to run good or bad. I need to make a plan instead of just deciding what to do the day before.</p> Wed, 23 Jul 2014 06:00:00 Tue, Jul 22, 2014 http://jaserun.fastrunningblog.com/blog-07-22-2014.html <p>Easy 6 miles trying to save the legs for the half on Thursday.</p> Tue, 22 Jul 2014 06:00:00 Mon, Jul 21, 2014 http://jaserun.fastrunningblog.com/blog-07-21-2014.html <p>Easy 8 miles on the trail it was a hot one.</p> Mon, 21 Jul 2014 06:00:00 Fri, Jul 18, 2014 http://jaserun.fastrunningblog.com/blog-07-18-2014.html <p>I ran from our house to the In-Laws on the trail. It was a 7 miler in the hot sun about 4pm. We went wakeboarding after I arrived. I crashed a few times and the body was feelign pretty sore. I hope my body wakes up and does not hurt tomorrow for the race.</p> Fri, 18 Jul 2014 06:00:00 Thu, Jul 17, 2014 http://jaserun.fastrunningblog.com/blog-07-17-2014.html <p>A solid 12 miler with the family. I took it nice and slow. Legs still get pretty tired on runs like this. These runs should be easy and not taxing on the body. Much work to do!!</p> Thu, 17 Jul 2014 06:00:00 Wed, Jul 16, 2014 http://jaserun.fastrunningblog.com/blog-07-16-2014.html <p>AM-</p> <p>Warm up for 2 miles</p> <p>The goal was to do 4x 1 mile Repeats with 90 sec rest</p> <p>1. 5:09</p> <p>2: 5:08</p> <p>3. 5:07</p> <p>4. 5:06</p> <p>These are much harder to do alone. I usually run them with Bret or Riley. I felt pretty good but I did jump around on pace.</p> <p>Cool Down for a mile</p> <p>PM- 4 miles pushing my baby and my wife rode her new bike, It makes time go by faster having people with you</p> <p>&nbsp;</p> Wed, 16 Jul 2014 06:00:00 Tue, Jul 15, 2014 http://jaserun.fastrunningblog.com/blog-07-15-2014.html <p>Easy 8 miler</p> <p>Finally feel like I am getting back into decent shape. I started at 6:38 pace and last mile was 6:17 and it was about 90 degrees outside so that was a positive.</p> Tue, 15 Jul 2014 06:00:00 Mon, Jul 14, 2014 http://jaserun.fastrunningblog.com/blog-07-14-2014.html <p>Easy 8 miler on the trail by my house, feeling pretty good. Trying to save my legs for Saturdays 5k</p> Mon, 14 Jul 2014 06:00:00 Sat, Jul 12, 2014 http://jaserun.fastrunningblog.com/blog-07-12-2014.html <p>Easy 7 miles along Lake Shore Front in Chicago. It was a great rainy run loved it, humid but did not feel super hot. Calves feel a little tired from yesterday&#39;s workout.</p> Sat, 12 Jul 2014 06:00:00 Fri, Jul 11, 2014 http://jaserun.fastrunningblog.com/blog-07-11-2014.html <p>I warmed up for a few miles then started a sweet workout,</p> <p>The goal was to do 800&#39;s and make them very quality and fast.</p> <p>I ran one at 4:48 pace and took a 3 min rest. I realized that was too much so after the first one I changed to 2 min rest. I ended up dong 5 800&#39;s and was between 4:48 -4:50 pace&nbsp;on every single one. I feel that I am slowly getting fit I just hope it shows when I race. If I really do want to improve I need to start doing some super hard workouts and pushing myself to my limits. This will be difficult but I know it will be worth it.</p> Fri, 11 Jul 2014 06:00:00 Thu, Jul 10, 2014 http://jaserun.fastrunningblog.com/blog-07-10-2014.html <p>Easy 8 miles on the trail by my house</p> Thu, 10 Jul 2014 06:00:00 Wed, Jul 09, 2014 http://jaserun.fastrunningblog.com/blog-07-09-2014.html <p>3 mile warm-up</p> <p>8 mile tempo with Bret at 21st Pond</p> <p>1st 5:27, 5:29, 5:36, 5:40, 5:47, 5:45, 5:43, 5:29</p> <p>Overall time of 45 min</p> <p>I felt pretty good today. Bret&nbsp;and I ran at about 6 AM. My mileage has not been good at all the past few weeks so I was worried about todays workout. I am very happy with how it went and I am glad I could still make my last mile very quality.</p> <p>2 mile cool down</p> Wed, 09 Jul 2014 06:00:00 Tue, Jul 08, 2014 http://jaserun.fastrunningblog.com/blog-07-08-2014.html <p>I ran an easy 6 miles in 95 degree weather it was very hot today</p> Tue, 08 Jul 2014 06:00:00