Once a runner Running Blog at FastRunningBlog.Com http://MFW.fastrunningblog.com/ Sat, 19 Jan 2019 20:30:04 FeedCreator 1.7.2 Fri, Jan 18, 2019 http://MFW.fastrunningblog.com/blog-01-18-2019.html <p>Good steady run on the mill. Dialed it back after I reached 7.3 mph to keep the leg moving, but going back up to 7.4 didn&#39;t bother it much. Decided to ease off at the end bc of 2 more intense days in a row though.</p> Fri, 18 Jan 2019 07:00:00 Thu, Jan 17, 2019 http://MFW.fastrunningblog.com/blog-01-17-2019.html <p>Realfit. Did 2:00 hard, 2:00 recovery again. Like a quarter+ workout!</p> Thu, 17 Jan 2019 07:00:00 Wed, Jan 16, 2019 http://MFW.fastrunningblog.com/blog-01-16-2019.html <p>Good to run after a day in the car and meetings. Warmed up 1.5, ran a progressive from 7.7 mph -&gt; 8.2 mph, going +.1 mph every 1/3 mile. Wd 1/2. Not all easy, but happy I was able to run pretty strong for a sub-7:30 mill mile at long last.</p> Wed, 16 Jan 2019 07:00:00 Mon, Jan 14, 2019 http://MFW.fastrunningblog.com/blog-01-14-2019.html <p>Ran steady on the mill. Left leg had some issues toward the end but overall a pretty good run.</p> Mon, 14 Jan 2019 07:00:00 Sun, Jan 13, 2019 http://MFW.fastrunningblog.com/blog-01-13-2019.html <p>Treadclimb 50 minutes</p> Sun, 13 Jan 2019 07:00:00 Sat, Jan 12, 2019 http://MFW.fastrunningblog.com/blog-01-12-2019.html <p>Treadclimb :35</p> Sat, 12 Jan 2019 07:00:00 Fri, Jan 11, 2019 http://MFW.fastrunningblog.com/blog-01-11-2019.html <p>Progressive, went up to 7.2 then back down again as I&#39;d tried on Monday. Works well for the leg, so I was able to slog on a little farther than before. My right heel is sore now, will have to monitor. These Kayanos are still holding up well, but their mileage/age may make me switch to the Dynamis soon.</p> Fri, 11 Jan 2019 07:00:00 Thu, Jan 10, 2019 http://MFW.fastrunningblog.com/blog-01-10-2019.html <p>Part of Realfit. Had 2:00 at 85%, 2:00 down to 70% HR. Got it up to 102% based on age, so will need to tweak the settings! Used it as a good opportunity to run some hard quarters, reached 6:58 pace on the last one, my first time sub-7 on the mill since the vertigo hit.</p> Thu, 10 Jan 2019 07:00:00 Tue, Jan 08, 2019 http://MFW.fastrunningblog.com/blog-01-08-2019.html <p>Realfit class. Ran 1.26 miles in 10 minutes, then a short warmdown. Plus some upper body stuff. Yikes!<br /> &nbsp;</p> Tue, 08 Jan 2019 07:00:00 Mon, Jan 07, 2019 http://MFW.fastrunningblog.com/blog-01-07-2019.html <p>Feel much better but leg was wonky today. Did a progressive/pullback, moving up to 7 mph, down to 6.6, then up to 7.3 before finishing at 6.9. It helps to take a little pressure off the leg from time to time.<br /> &nbsp;</p> Mon, 07 Jan 2019 07:00:00 Sat, Jan 05, 2019 http://MFW.fastrunningblog.com/blog-01-05-2019.html <p>:35 treadclimb. Felt like death.</p> Sat, 05 Jan 2019 07:00:00 Fri, Jan 04, 2019 http://MFW.fastrunningblog.com/blog-01-04-2019.html <p>Warmed up :15 minutes, ran 8 x 1:00 hard, 1:00 recovery, progressive ending at 7:03 pace, warmed down a bit. Felt OK, better as the workout went along actually.</p> Fri, 04 Jan 2019 07:00:00 Thu, Jan 03, 2019 http://MFW.fastrunningblog.com/blog-01-03-2019.html <p>Spinning :45</p> Thu, 03 Jan 2019 07:00:00 Wed, Jan 02, 2019 http://MFW.fastrunningblog.com/blog-01-02-2019.html <p>Disappointed that my hip kicked in pretty hard, and otherwise a meh run. Progressed to 7.3 mph but had to back off, then built back up to 7.3 mph before warming down. Leg felt very challenged above 7.1 both times.</p> Wed, 02 Jan 2019 07:00:00 Tue, Jan 01, 2019 http://MFW.fastrunningblog.com/blog-01-01-2019.html <p>:50 treadclimb. Will give myself .5 mile credits for tc days this year so I can keep track of these workouts, which are related to running, but quickly delete them out from actual running miles if I so choose.</p> Tue, 01 Jan 2019 07:00:00 Mon, Dec 31, 2018 http://MFW.fastrunningblog.com/blog-12-31-2018.html <p>Treadclimb both weekend days, :45 Saturday and :35 Sunday.</p> <p>Ran WHP today with S. Nice 35-degree afternoon. A bit of ice, but not bad most places.</p> Mon, 31 Dec 2018 07:00:00 Fri, Dec 28, 2018 http://MFW.fastrunningblog.com/blog-12-28-2018.html <p>Regular mill run. Ended at 8:06 pace.</p> Fri, 28 Dec 2018 07:00:00 Thu, Dec 27, 2018 http://MFW.fastrunningblog.com/blog-12-27-2018.html <p>Took Xmas off, did a good :50 on the treadclimber yesterday. Today, finally a good mill run. Warmed up 1.5, ran 6 x 1/4 w 1/4 recovery. Pace was still slow but a lot better, built from 7.7 to 8.2 mph and was able to stay smooth. Good workout but didn&#39;t kill me.&nbsp;</p> Thu, 27 Dec 2018 07:00:00 Mon, Dec 24, 2018 http://MFW.fastrunningblog.com/blog-12-24-2018.html <p>V good EL run. Hit faster paces than Saturday at much lower HRs. Two miles under 8:00 without straining, after weeks of that feeling like a sprint on the mill. Pleased. Did a :35 treadclimb on Sunday.</p> Mon, 24 Dec 2018 07:00:00 Sat, Dec 22, 2018 http://MFW.fastrunningblog.com/blog-12-22-2018.html <p>WHP. Warm, breezy, but no rain. Tried to run relaxed but it felt hard. Lungs are tight--is that part of the reason the mill runs have been so crappy? Still hit decent paces, with quickest mile 8:10 and an average in the 8:20s.</p> Sat, 22 Dec 2018 07:00:00 Fri, Dec 21, 2018 http://MFW.fastrunningblog.com/blog-12-21-2018.html <p>&quot;Tempo&quot; run. Sigh. Ran 1.5 miles wu slow, then 1/2 mile at 7.6mph, 1/2 mile at 7.7 and .13 mile at 7.8 then had to back off. Ran a quarter recovery, then .36 miles at 7.7, quarter recovery, .34 miles at 7.7, then wd .35.</p> Fri, 21 Dec 2018 07:00:00 Thu, Dec 20, 2018 http://MFW.fastrunningblog.com/blog-12-20-2018.html <p>Ran v slow after moderate :12 row. Feeling unsteady with vertigo again, darn it.</p> Thu, 20 Dec 2018 07:00:00 Wed, Dec 19, 2018 http://MFW.fastrunningblog.com/blog-12-19-2018.html <p>Slow wu for 1.75 mi, feeling off, then 8 x 1:00 fast w 1:00 recovery--started slow (7.5) but got up to 8.2 mph still feeling pretty strong, so progress. Short wd.</p> Wed, 19 Dec 2018 07:00:00 Tue, Dec 18, 2018 http://MFW.fastrunningblog.com/blog-12-18-2018.html <p>Better than yesterday. Which isn&#39;t saying much.</p> Tue, 18 Dec 2018 07:00:00