Rick's Running Running Blog at FastRunningBlog.Com http://ricksgiving.fastrunningblog.com/ Sat, 21 Jan 2017 22:47:04 FeedCreator 1.7.2 Wed, Jan 18, 2017 http://ricksgiving.fastrunningblog.com/blog-01-18-2017.html <p>Good run, pretty cold, a little tight. &nbsp;Didn&#39;t feel too tired from yesterday&#39;s workout. &nbsp;Stretching?</p> Wed, 18 Jan 2017 07:00:00 Tue, Jan 17, 2017 http://ricksgiving.fastrunningblog.com/blog-01-17-2017.html <p>Really long fartlek today on the track. &nbsp;My legs started getting tired from the flats towards the end. Stretched really well before and after, did core and weights. &nbsp;</p> Tue, 17 Jan 2017 07:00:00 Mon, Jan 16, 2017 http://ricksgiving.fastrunningblog.com/blog-01-16-2017.html <p>My legs weren&#39;t that tired, but I still ran slow and short on mileage. &nbsp;I procrastinated until midday (last day of break?) and then I felt crunched on time. &nbsp;Didn&#39;t stretch today. &nbsp;I also need to start getting the volume up and and ramping up the intensity/sense of urgency. &nbsp;</p> Mon, 16 Jan 2017 07:00:00 Sun, Jan 15, 2017 http://ricksgiving.fastrunningblog.com/blog-01-15-2017.html <p>Draconia LR. &nbsp;I started out really slow for the first couple miles to work my way into it, sped up, but then got tired towards the end again. &nbsp;The run wasn&#39;t that hard, but my quads are a bit sore. &nbsp;Average 5:54. &nbsp;</p> Sun, 15 Jan 2017 07:00:00 Sat, Jan 14, 2017 http://ricksgiving.fastrunningblog.com/blog-01-14-2017.html Sat, 14 Jan 2017 07:00:00 Fri, Jan 13, 2017 http://ricksgiving.fastrunningblog.com/blog-01-13-2017.html <p>Had some 1ks today and I felt really good throughout. &nbsp;I was a little tired going in but I felt pretty good in the workout. &nbsp;Core, weights, and stretching&nbsp;afterwards. &nbsp;</p> Fri, 13 Jan 2017 07:00:00 Thu, Jan 12, 2017 http://ricksgiving.fastrunningblog.com/blog-01-12-2017.html <p>Easy aerobic run. &nbsp;My legs were tired, but not as tired as I thought they were going to be. &nbsp;</p> Thu, 12 Jan 2017 07:00:00 Wed, Jan 11, 2017 http://ricksgiving.fastrunningblog.com/blog-01-11-2017.html <p>We had a mid-d this morning and my legs got tired towards the end from yesterday&#39;s workout. &nbsp;I&#39;ve got to get recovered before the long repeats on Friday and the LR on Sunday. &nbsp;I stretched afterward. &nbsp;</p> Wed, 11 Jan 2017 07:00:00 Tue, Jan 10, 2017 http://ricksgiving.fastrunningblog.com/blog-01-10-2017.html <p>Did a 3k spec workout today. &nbsp;I felt alright, but I&#39;m still pretty sore from the long run. &nbsp;I did core, weights, stretching afterwards.&nbsp;</p> Tue, 10 Jan 2017 07:00:00 Mon, Jan 09, 2017 http://ricksgiving.fastrunningblog.com/blog-01-09-2017.html <p>Easy run with some strides. &nbsp;I felt pretty tired today so I ran really slow. &nbsp;Stretched afterwards. &nbsp;</p> Mon, 09 Jan 2017 07:00:00 Sun, Jan 08, 2017 http://ricksgiving.fastrunningblog.com/blog-01-08-2017.html <p>Good long run today at big T, maybe a little tired from Friday&#39;s workout. &nbsp;I was working much harder on the snow than on the roads (compared to everyone else). &nbsp;The snowy hills really killed me. &nbsp;Stretched afterward. &nbsp;</p> Sun, 08 Jan 2017 07:00:00 Sat, Jan 07, 2017 http://ricksgiving.fastrunningblog.com/blog-01-07-2017.html Sat, 07 Jan 2017 07:00:00 Fri, Jan 06, 2017 http://ricksgiving.fastrunningblog.com/blog-01-06-2017.html <p>I had a really good, fast track session today. &nbsp;I&#39;m definitely getting used to the speeds I&#39;ll need for the 1500. &nbsp;I did core, weights, stretching afterwards. &nbsp;</p> Fri, 06 Jan 2017 07:00:00 Thu, Jan 05, 2017 http://ricksgiving.fastrunningblog.com/blog-01-05-2017.html <p>First day back in Colorado. &nbsp;The weather was terrible and the ice trekkers I used were heavy, but I still think we ran 6:30-45s. &nbsp;Stretched afterwards. &nbsp;</p> Thu, 05 Jan 2017 07:00:00 Wed, Jan 04, 2017 http://ricksgiving.fastrunningblog.com/blog-01-04-2017.html <p>Had to rush the run today to get on an airplane. &nbsp;It was cold and windy but I think I ran pretty quick. &nbsp;</p> Wed, 04 Jan 2017 07:00:00 Tue, Jan 03, 2017 http://ricksgiving.fastrunningblog.com/blog-01-03-2017.html <p>Easy run, felt really good and didn&#39;t have any achilles pain. &nbsp;Did core, some strength exercises, and stretched afterward. &nbsp;</p> Tue, 03 Jan 2017 07:00:00 Mon, Jan 02, 2017 http://ricksgiving.fastrunningblog.com/blog-01-02-2017.html <p>I did a farlek and felt pretty good. &nbsp;Only felt my achilles slightly. &nbsp;I stretched afterwards. &nbsp;</p> Mon, 02 Jan 2017 07:00:00 Sun, Jan 01, 2017 http://ricksgiving.fastrunningblog.com/blog-01-01-2017.html <p>Today I ran pretty slow because I was sore and my achilles was pretty tight. My achilles started out great on the roads for the first 3 miles, but it really tightened up when I got to the park. &nbsp;The trail at the&nbsp;park is hard packed gravel and sand, and the park was pretty windy; &nbsp;maybe these factors affected my achilles. &nbsp;During the last 3 miles back on the road, my achilles loosened up again and I ended with no pain, &nbsp;Maybe I should stay on harder surfaces the next couple of days with my achilles because that seems to help. &nbsp;Stretched afterwards. &nbsp;</p> Sun, 01 Jan 2017 07:00:00 Sat, Dec 31, 2016 http://ricksgiving.fastrunningblog.com/blog-12-31-2016.html <p>Today I did my long run in a park next to the ocean. &nbsp;It was pretty windy and there were a lot of people, but the park was really nice. &nbsp;My right achilles really acted up today- both the inside and outside felt really tight (especially the outside). &nbsp;I&nbsp;tried some eccentric exercises a couple times and those helped a little bit. &nbsp;It loosened up the last 5 miles or so and I felt really good. &nbsp;Afterwards it tightened up again, but I used a lacrosse ball (with motion) and that worked out a lot of the tightness in my calf, which was pulling on my achilles. &nbsp;I rolled and stretched after the workout. &nbsp;</p> Sat, 31 Dec 2016 07:00:00 Fri, Dec 30, 2016 http://ricksgiving.fastrunningblog.com/blog-12-30-2016.html <p>I flew to New York today and ran in Waveny Park in New Canaan, CT. &nbsp;I&#39;ve got to remember that location because it was a really good 3 mi. loop. &nbsp;The inside of my right achilles was a little bit tight; my hammys and calves were also a little bit tight and sore. &nbsp;Once I warmed up though, I felt really good and a ran a little faster at the end. &nbsp;</p> Fri, 30 Dec 2016 07:00:00 Thu, Dec 29, 2016 http://ricksgiving.fastrunningblog.com/blog-12-29-2016.html <p>Did a speed workout, my left hip is still tight but it felt pretty good in the workout. &nbsp;My calves were tight after the workout as well, so maybe I&#39;ll need to roll out some more. &nbsp;I did core and weights after the workout, and a little bit of stretching (not a lot). &nbsp;</p> Thu, 29 Dec 2016 07:00:00 Wed, Dec 28, 2016 http://ricksgiving.fastrunningblog.com/blog-12-28-2016.html <p>My back was a little sore and tight at the start of today from the workout yesterday,&nbsp;but it is definitely much better than Sunday. &nbsp;At the beginning I felt like I was running leaning forward; I was having trouble getting my torso to remain strait&nbsp;while also keeping my normal back kick. &nbsp;4.5&nbsp;miles in I did a hip flexor stretch and that really helped- I straitened up, I sped up, and I felt like I was exerting less effort. &nbsp;</p> Wed, 28 Dec 2016 07:00:00 Tue, Dec 27, 2016 http://ricksgiving.fastrunningblog.com/blog-12-27-2016.html <p>Pretty good tempo, probably started out a little slow. &nbsp;Last mile or two felt really good though. &nbsp;The left side of my back/hip is still sore/tight from the strides on Sunday. &nbsp;I did weights, core, rolling&nbsp;afterwards. &nbsp;Skipped stretching because my muscles were tight after I drove home from the Spire track (50 min) and because I don&#39;t want to mess with my back/hip. &nbsp;</p> Tue, 27 Dec 2016 07:00:00 Mon, Dec 26, 2016 http://ricksgiving.fastrunningblog.com/blog-12-26-2016.html <p>My tweaked back isn&#39;t very bad; I did a couple of strides today, and sat on a lacrosse ball which seemed to help. &nbsp;My legs feel pretty good overall. &nbsp;</p> Mon, 26 Dec 2016 07:00:00 Sun, Dec 25, 2016 http://ricksgiving.fastrunningblog.com/blog-12-25-2016.html <p>Ran 8 on Christmas and did some strides. &nbsp;I think I tweaked something in my back on the strides. &nbsp;Stretched and rolled afterwards. &nbsp;</p> Sun, 25 Dec 2016 07:00:00 Sat, Dec 24, 2016 http://ricksgiving.fastrunningblog.com/blog-12-24-2016.html <p>I&#39;m still a little sore from my mid distance, but much better than yesterday. &nbsp;I ran my long run today so I can run easy tomorrow. &nbsp;I rolled and streched afterwards (hammy flexiblity getting better). &nbsp;Good week of training.&nbsp;</p> Sat, 24 Dec 2016 07:00:00 Fri, Dec 23, 2016 http://ricksgiving.fastrunningblog.com/blog-12-23-2016.html <p>Really sore from yesterday&#39;s workout and I didn&#39;t get enough sleep, nor did I roll out and stretch. &nbsp;</p> Fri, 23 Dec 2016 07:00:00 Thu, Dec 22, 2016 http://ricksgiving.fastrunningblog.com/blog-12-22-2016.html <p>It was cold in Cleveland and I didn&#39;t feel like doing my mid d on ice. &nbsp;I think the treadmill was tilted up a few degrees, because even if I didn&#39;t elevate the treatmill, the pace was really hard. &nbsp;Maybe I&#39;m eating too much chocolate. &nbsp;Core, weights, stretching, rolling after the run. &nbsp;</p> Thu, 22 Dec 2016 07:00:00 Wed, Dec 21, 2016 http://ricksgiving.fastrunningblog.com/blog-12-21-2016.html <p>Woke up really tired, but felt better throughout the day. &nbsp;I&#39;m sore from yesterday&#39;s workout, but not terrible. &nbsp;My feet are tight from the running. &nbsp;I rolled out and stretched after the run. &nbsp;</p> Wed, 21 Dec 2016 07:00:00 Tue, Dec 20, 2016 http://ricksgiving.fastrunningblog.com/blog-12-20-2016.html <p>Woke up REALLY tired and still sore from the long run. &nbsp;I ran it at Spire Institute, which has a 300m indoor track with 90-100m turns. &nbsp;I think maybe I wasn&#39;t starting and stopping in the right place; I felt like I was cruising but the times didn&#39;t match up. &nbsp;I&#39;m probably just a little husky&nbsp;and&nbsp;out of shape. &nbsp;I did core, weights, stretching, rolling afterwards. &nbsp;</p> Tue, 20 Dec 2016 07:00:00 Mon, Dec 19, 2016 http://ricksgiving.fastrunningblog.com/blog-12-19-2016.html <p>Woke up tired and a bit sore, but felt much better as the day progressed. &nbsp;Ran pretty quick for an easy day. &nbsp;</p> Mon, 19 Dec 2016 07:00:00