Going Long Running Blog at FastRunningBlog.Com http://theotokos.fastrunningblog.com/ Fri, 22 Nov 2019 03:08:24 FeedCreator 1.7.2 Thu, Nov 21, 2019 http://theotokos.fastrunningblog.com/blog-11-21-2019.html <p>Treadmill recovery run; 9:50 pace.</p> Thu, 21 Nov 2019 07:00:00 Wed, Nov 20, 2019 http://theotokos.fastrunningblog.com/blog-11-20-2019.html <p>Tempo Pace&nbsp;Workout on the treadmill.&nbsp; 8 miles at Marathon Pace; 7:52/mile.</p> <p>X-ray shows no stress fracture in my left foot, which is good news.&nbsp; Hurts most of the time, but I guess it&#39;s just something I&#39;ll have to live with.</p> Wed, 20 Nov 2019 07:00:00 Mon, Nov 18, 2019 http://theotokos.fastrunningblog.com/blog-11-18-2019.html <p>Speedwork on the treadmill.</p> <p>6 x 800&#39;s @ 6:40 pace with 400 recoveries.</p> <p>No change in the pain level in my left foot.&nbsp; That is to say, it hurts, but doesn&#39;t seem to be getting any worse.&nbsp; Or better.&nbsp; X-ray results should be in this week.</p> Mon, 18 Nov 2019 07:00:00 Sun, Nov 17, 2019 http://theotokos.fastrunningblog.com/blog-11-17-2019.html <p>Treadmill; 9:50 pace.</p> Sun, 17 Nov 2019 07:00:00 Sat, Nov 16, 2019 http://theotokos.fastrunningblog.com/blog-11-16-2019.html <p>Treadmill; 8:56 pace.&nbsp; 10 weeks to A1A.</p> Sat, 16 Nov 2019 07:00:00 Fri, Nov 15, 2019 http://theotokos.fastrunningblog.com/blog-11-15-2019.html <p>Treadmill recovery run; 8:56 pace.</p> Fri, 15 Nov 2019 07:00:00 Thu, Nov 14, 2019 http://theotokos.fastrunningblog.com/blog-11-14-2019.html <p>Treadmill.&nbsp; Easy run; 9:50 pace.</p> Thu, 14 Nov 2019 07:00:00 Wed, Nov 13, 2019 http://theotokos.fastrunningblog.com/blog-11-13-2019.html <p>Marathon Pace Tempo Run on the treadmill.</p> <p>7 miles at 7:52 pace.</p> Wed, 13 Nov 2019 07:00:00 Mon, Nov 11, 2019 http://theotokos.fastrunningblog.com/blog-11-11-2019.html <p>Speedwork on the treadmill.</p> <p>3 x 1 mile repeats at 6:40 pace with 500 recoveries.&nbsp;&nbsp;</p> <p>Probably the strongest I&#39;ve felt doing speedwork in a while.</p> Mon, 11 Nov 2019 07:00:00 Sun, Nov 10, 2019 http://theotokos.fastrunningblog.com/blog-11-10-2019.html <p>Goodwill Drive; 9:09 pace.</p> <p>Steady snowfall.&nbsp; The trees were heavy laden with snow.&nbsp; Very picturesque.</p> <p>I tried to run in tire tracks, but there were sections where nobody had driven yet, so my feet were pretty icy by the time I got home.</p> <p>&nbsp;</p> <p>&nbsp;</p> Sun, 10 Nov 2019 07:00:00 Sat, Nov 09, 2019 http://theotokos.fastrunningblog.com/blog-11-09-2019.html <p>Long run on the treadmill; 8:27 pace.</p> <p>Got a prescription for a strong anti-inflammatory cream to use on my left foot.&nbsp; Time to get off the ibuprofin before it rots my stomach.</p> Sat, 09 Nov 2019 07:00:00 Fri, Nov 08, 2019 http://theotokos.fastrunningblog.com/blog-11-08-2019.html <p>Goodwill Road; 8:50 pace.&nbsp; Same conditions as yesterday, minus the hoarfrost.&nbsp; And I did wear the balaclava, which helped.&nbsp;</p> <p>Oh, also running with my new (as of yesterday) Biolite 330 headlamp.&nbsp; A LOT better than what I had been using.</p> <p>Saw my doctor yesterday and she is sending me for x-rays of my foot later today.&nbsp; Time to find out for sure if it really is arthritis and not a stress fracture.</p> Fri, 08 Nov 2019 07:00:00 Thu, Nov 07, 2019 http://theotokos.fastrunningblog.com/blog-11-07-2019.html <p>I took it outside and am glad I did.&nbsp; There was a hoar frost that turned everything white.&nbsp; As the sun rose, the trees turned golden.&nbsp; And once it was fully risen, everything sparkled like diamonds.&nbsp; Gorgeous.</p> <p>The roads, however, were covered with ice; had to really be careful.</p> <p>And it was cold - had to wear mitts instead of gloves.&nbsp; I should have worn a balaclava.</p> <p>-11C/12F with a bit of a breeze.</p> <p>8:44 pace.</p> Thu, 07 Nov 2019 07:00:00 Wed, Nov 06, 2019 http://theotokos.fastrunningblog.com/blog-11-06-2019.html <p>Seven mile Tempo (Marathon Pace) on the treadmill.&nbsp; 7:52/mile.</p> <p>Since I&#39;m inside anyway, I&#39;m taking advantage of the opportunity to heat adapt to Florida running; I&#39;ve turned up the heat in my exercise room.&nbsp; Not much I can do to mimic high humidity, but even this should help.</p> Wed, 06 Nov 2019 07:00:00 Mon, Nov 04, 2019 http://theotokos.fastrunningblog.com/blog-11-04-2019.html <p>I had really hoped to get to the end of my speedwork section of training with all the workouts on the track.&nbsp; That would have been the end of November.&nbsp; But the track is covered in snow, and the white stuff is still falling, so to the treadmill I turned.&nbsp; Big advantage, of course, is running even splits.</p> <p>Today was a Step Speed Workout:&nbsp; 400 - 800 - 1200 - 1600 - 1200 - 800 - 400, all with 400 recoveries.</p> <p>I ran all the sections at a 6:40/mile pace.</p> <p>&nbsp;</p> <p>&nbsp;</p> Mon, 04 Nov 2019 07:00:00 Sun, Nov 03, 2019 http://theotokos.fastrunningblog.com/blog-11-03-2019.html <p>Goodwill Drive; 8:46 pace.</p> <p>Decided to risk the run outside, since Sunday morning traffic is not too bad.-4C/26F with very little wind.&nbsp; The road was narrow because of the snow, and varied from snow covered to ice covered to ice patches to bare.&nbsp; All in all, it was doable as long as I was careful with the ice.</p> <p>The extra hour means it is not pitch black when I start, and the sun was just rising as I finished.</p> Sun, 03 Nov 2019 06:00:00 Sat, Nov 02, 2019 http://theotokos.fastrunningblog.com/blog-11-02-2019.html <p>More snow.&nbsp; Over 10 inches in the last day or so.&nbsp; And it&#39;s still falling.&nbsp; Ah well.&nbsp; I put my snow tires on my truck yesterday.</p> <p>Back to the treadmill; 8:56 pace.</p> Sat, 02 Nov 2019 06:00:00 Fri, Nov 01, 2019 http://theotokos.fastrunningblog.com/blog-11-01-2019.html <p>Our first major dump of snow.&nbsp; Just over 7.5 inches by midnight, and more came after that.&nbsp;&nbsp;</p> <p>I debated running outside, but in the end opted for the safety of the treadmill.&nbsp; I think a good decision.</p> <p>8:56/mile pace.&nbsp;&nbsp;</p> <p>On the plus side, my splits will always be even, I won&#39;t slip or fall, I won&#39;t get hit by a car, and I can run in temperatures that mimic closely those I&#39;ll have in Fort Lauderdale in January.&nbsp; Silver linings.</p> Fri, 01 Nov 2019 06:00:00 Thu, Oct 31, 2019 http://theotokos.fastrunningblog.com/blog-10-31-2019.html <p>Goodwill Drive; 8:52 easy pace.</p> <p>Snow.&nbsp; Then sleet.&nbsp; Nothing heavy enough to stay on the ground, but that may very well change tonight.</p> Thu, 31 Oct 2019 06:00:00 Wed, Oct 30, 2019 http://theotokos.fastrunningblog.com/blog-10-30-2019.html <p>Tempo Run.&nbsp; Goodwill Drive.&nbsp; 7 miles at an average pace of 7:47.&nbsp; All seven splits were pretty close to that.</p> <p>All in the dark.&nbsp; -1C/30F with no wind.</p> <p>Since I&#39;m aiming for a 3:30 marathon, my Tempo Pace should be closer to 8:00, so I&#39;ve not actually been pleased with these faster paces.&nbsp; That is, until it hit me that I&#39;m running in close to ideal conditions.&nbsp; In Fort Lauderdale, it will be on the hot side, and my pace will be slower because of that.</p> <p>So, training 10 seconds/mile faster might not be a bad idea, and my body seems inclined to run that speed anyway, so I think I&#39;ll make the adjustment now in anticipation of a slower pace on race day.</p> Wed, 30 Oct 2019 06:00:00 Mon, Oct 28, 2019 http://theotokos.fastrunningblog.com/blog-10-28-2019.html <p>Speedwork at the track.</p> <p>4 x 1200 repeats with 400 recoveries.&nbsp; Was aiming for something in the 5:05 - 5:10 range.</p> <p>Actual splits were 5:02&nbsp; 5:06&nbsp; 5:01&nbsp; and&nbsp; 5:01.&nbsp; So, I&#39;m pretty happy with that.</p> <p>The first two were blind splits, as it was too dark to see my watch and the back light doesn&#39;t work.&nbsp; So, even just going on feel worked well.</p> Mon, 28 Oct 2019 06:00:00 Sun, Oct 27, 2019 http://theotokos.fastrunningblog.com/blog-10-27-2019.html <p>Goodwill Drive; 8:58 pace.&nbsp;&nbsp;</p> <p>Yucky run.</p> <p>Cold, steady rain with a driving wind.&nbsp; My left foot is screaming in pain.&nbsp; Back to full dose of Ibuprofin and Tylenol.</p> Sun, 27 Oct 2019 06:00:00 Sat, Oct 26, 2019 http://theotokos.fastrunningblog.com/blog-10-26-2019.html <p>Long run on Radar Road; 8:04 average pace.&nbsp; Miles 10 &amp; 11 I ran at Marathon Pace, and I closed with a 7:33 final mile.</p> <p>Cool but gorgeous morning at -2C/29F, clear skies and no wind.</p> Sat, 26 Oct 2019 06:00:00 Fri, Oct 25, 2019 http://theotokos.fastrunningblog.com/blog-10-25-2019.html <p>Goodwill Drive; 8:49 pace.&nbsp; Nice morning for running at -3C/27F and no wind.</p> Fri, 25 Oct 2019 06:00:00 Thu, Oct 24, 2019 http://theotokos.fastrunningblog.com/blog-10-24-2019.html <p>Goodwill Drive; 8:52 pace.&nbsp;&nbsp;</p> <p>The arthritis in my left foot was killing me yesterday.&nbsp; Today,&nbsp; not so bad.&nbsp; Comes and goes, it seems.</p> Thu, 24 Oct 2019 06:00:00 Wed, Oct 23, 2019 http://theotokos.fastrunningblog.com/blog-10-23-2019.html <p>Tempo Marathon Pace; averaged 7:50/mile, with only a few seconds variation either way.</p> <p>I&#39;m okay with this, even though my Marathon Goal (3:30 - which is 5 minutes under my BQ time) is 8:00/mile.&nbsp; I&#39;m close enough, given the normal fluctuations of a Marathon pace.</p> <p>Big car accident, and I had to pick my way through the debris field just a half mile from home.</p> <p>I heard the collision from my house.&nbsp; I started my run and got there maybe 20 minutes later.&nbsp; What a mess!&nbsp; Not sure how they managed to twist themselves up that way, but amazingly, it doesn&#39;t look like anyone was hurt.&nbsp; Not much left of the car, however.&nbsp; And the pickup truck is quite likely a write off too.</p> Wed, 23 Oct 2019 06:00:00 Mon, Oct 21, 2019 http://theotokos.fastrunningblog.com/blog-10-21-2019.html <p>Speedwork at the track.</p> <p>1000 x 5 with 400 recoveries.</p> <p>Goal pace:&nbsp; 4:15 range.</p> <p>Actual splits:&nbsp; 4:20&nbsp; 4:13&nbsp; 4:10&nbsp; 4:08&nbsp; and&nbsp; 4:11</p> <p>I&#39;m happy with those.</p> Mon, 21 Oct 2019 06:00:00