How Far in One Day? Running Blog at FastRunningBlog.Com Tue, 18 Dec 2018 12:23:38 FeedCreator 1.7.2 Tue, Dec 18, 2018 <p>Back outside.&nbsp; Frigid!&nbsp; Goodwill Road; 8:40 pace.</p> Tue, 18 Dec 2018 07:00:00 Mon, Dec 17, 2018 <p>I decided to take it outside for today&#39;s long run; 8:30 pace on Radar Road.</p> <p>It was a bit cool at -2C/28F with a stiff north wind, a touch icy, and a bit snowy.&nbsp; But it felt SO good to get off the treadmill.</p> Mon, 17 Dec 2018 07:00:00 Sun, Dec 16, 2018 <p>Treadmill; 8:86 pace.</p> <p>Stunning hoar frost this morning.&nbsp; Best I&#39;ve ever seen.&nbsp; My drive to the Skead Church was amazing.</p> Sun, 16 Dec 2018 07:00:00 Sat, Dec 15, 2018 <p>Treadmill; slow, steady pace of 9:50/mile.</p> <p>My knee really stiffens up overnight, but most of the pain/stiffness is gone by about mile 3.&nbsp;&nbsp;</p> <p>The good news is, I only lost 15 miles of easy running this week.&nbsp;&nbsp;</p> Sat, 15 Dec 2018 07:00:00 Fri, Dec 14, 2018 <p>Treadmill:&nbsp; 10 miles at Marathon pace; 7:52/mile.</p> <p>Foam rolling:&nbsp; still not fun, but going at it 3x/day.</p> <p>Knee:&nbsp; up and down.&nbsp; Achy at start of run; felt better as I went.</p> Fri, 14 Dec 2018 07:00:00 Wed, Dec 12, 2018 <p>My right knee was not happy yesterday after my run.&nbsp; And it was still achy this morning.&nbsp; So, I figured I&#39;d skip the faster work and go with just a slow treadmill run to see what happened.</p> <p>After 3 slow miles, things seemed to loosen up, so I attempted my &quot;strength&quot; pace workout, which was 3 miles at 7:39 pace.&nbsp; That went okay, so I took a recovery mile and then another 3 miles at 7:39 pace.&nbsp; Didn&#39;t seem to be a big problem.</p> <p>Afterwards, I foam rolled right away.&nbsp; OUCH!&nbsp; I am sore everywhere.&nbsp; It was torture.&nbsp; IT band, quads, hamstrings and calves.&nbsp; However, after that self-inflicted torture, the knee felt fine.&nbsp;&nbsp;</p> <p>&nbsp;</p> Wed, 12 Dec 2018 07:00:00 Tue, Dec 11, 2018 <p>Easy treadmill run; 9:50 pace.&nbsp; This was a &#39;show me&#39; run.</p> <p>I took off the previous 2 days (supposed to run 10 miles each day), because of my right knee.&nbsp; It was really stiff/sore after Saturday&#39;s run.&nbsp; And got worse on Sunday.&nbsp; Monday, no better.&nbsp; I think I pinpointed the problem, though, and can fix it.</p> <p>One of my least favourite activities is foam rolling, and so I often skip it.&nbsp; Very often.&nbsp; Okay, I rarely do it.&nbsp; Well, at my age, and especially at peak mileage, I can&#39;t afford to skip it.&nbsp; I had noticed during my last few monthly massages that they were hurting more and more.&nbsp; I am REALLY tight and knotted.&nbsp; I think that all led to the knee issue.&nbsp; According to my therapist, the only leg part that is NOT terribly knotted are my shins.&nbsp; And they are still bad, she said.</p> <p>I know I have moderate arthritis in both knees, as per my physician and x-rays.&nbsp; But I can and need to manage it with better stretching/foam rolling.</p> <p>Anyway, after yesterday&#39;s torture session massage therapy, I committed myself to foam rolling at least once a day - preferably twice.&nbsp; And, after yesterday&#39;s massage/torture session, and 3 tortuous sessions of foam rolling, today&#39;s run was not too bad.&nbsp; Hopefully that theme continues.&nbsp; Not the torture part ... I&#39;m hoping it hurts less and less the more I do it.&nbsp; We&#39;ll see.</p> Tue, 11 Dec 2018 07:00:00 Sat, Dec 08, 2018 <p>Tempo workout.&nbsp; 9 miles at 7:52 pace.</p> <p>My right knee has been stiff lately and was feeling a bit wonky during the last half of the run.&nbsp; I&#39;ll have to keep my attention on it in case I need to adjust my training.</p> Sat, 08 Dec 2018 07:00:00 Fri, Dec 07, 2018 <p>It was -30C/-22F with the windchill this morning; I decided to take my easy run to the treadmill.</p> <p>Set it at 8:56 pace and stayed warm!</p> Fri, 07 Dec 2018 07:00:00 Wed, Dec 05, 2018 <p>Strength work on the treadmill this morning.</p> <p>3 x 2 mile repeats @ 7:39 pace with 800 recoveries.</p> <p>All systems are go!&nbsp;</p> Wed, 05 Dec 2018 07:00:00 Tue, Dec 04, 2018 <p>Goodwill Route; 8:45 pace.&nbsp; Wow, was it cold!&nbsp; Just -17C/2F.&nbsp; Good thing there was very little wind.</p> Tue, 04 Dec 2018 07:00:00 Mon, Dec 03, 2018 <p>Long run on the treadmill; 8:27 pace.</p> Mon, 03 Dec 2018 07:00:00 Sun, Dec 02, 2018 <p>It was supposed to storm all night - major snow accumulations - but I woke up early and there was none.&nbsp; So, I decided to run outside, since I&#39;ll be running long on the treadmill tomorrow.</p> <p>By the time I had my coffee and checked e-mails and changed into my running gear, the heavens had opened up.&nbsp; I ran in major blizzard conditions.&nbsp; Total blindness.&nbsp; After 6 miles of that, I had enough.&nbsp; So I ran my final 2 miles on the treadmill.&nbsp; Pace overall of 8:50/mile.</p> <p>I figured for sure the people in my mission up the road would call to cancel the Mass this morning.&nbsp; It&#39;s my first Sunday service, at 9am.&nbsp; But no call.&nbsp; I called my contact there, and no answer, so I figured it was on.&nbsp; Well, I got about half way there, barely, to the airport, and I turned around to come home.&nbsp; My little truck was not about to go any further on those roads.&nbsp; It is not nice driving.</p> <p>So, I have a bonus hour this morning before my Mass at my home location.&nbsp; I&#39;m guessing a lot of my people won&#39;t make it today.&nbsp; And I wouldn&#39;t blame them.</p> Sun, 02 Dec 2018 07:00:00 Sat, Dec 01, 2018 <p>9 miles at Tempo Pace of 7:52 on the treadmill.</p> Sat, 01 Dec 2018 07:00:00 Fri, Nov 30, 2018 <p>Goodwill Route; 8:30 pace.&nbsp; Gentle snow falling with little wind.</p> Fri, 30 Nov 2018 07:00:00 Wed, Nov 28, 2018 <p>Strength workout on the treadmill.&nbsp; 1.5 miles x 4 with 800 recoveries.&nbsp; 7:39 pace.</p> Wed, 28 Nov 2018 07:00:00 Tue, Nov 27, 2018 <p>Back to the treadmill, in the midst of a good snow squall.&nbsp; Schools shut down.&nbsp; Winter arrived WAY too early this year.</p> <p>8:56 pace.</p> Tue, 27 Nov 2018 07:00:00 Mon, Nov 26, 2018 <p>A repeat of yesterday&#39;s run on Goodwill Drive.&nbsp; This time in daylight.&nbsp; A bit less slippery, and no fall today.&nbsp; 8:23 pace.</p> Mon, 26 Nov 2018 07:00:00 Sun, Nov 25, 2018 <p>Goodwill Route; 8:42 pace.</p> <p>I fell.</p> <p>Shortly after mile 4.&nbsp;</p> <p>The road was slick, as it&#39;s up to 1C/34F and right at the melting point.&nbsp; There was a slight mist falling, which kinda looked weird in the headlamp.&nbsp; As the road was icy, I was running close to the edge where there was a layer of softer snow and, sometimes, bare gravel.</p> <p>Going up a slight incline, it was really icy and I moved closer to the edge.&nbsp; I went down so fast I didn&#39;t know what happened at first.&nbsp; Ended up I tripped over a stump.&nbsp; Fortunately, because it happened so fast, I didn&#39;t have time to tense up.&nbsp; Unfortunately, I fell down to my left, into the ditch, and rolled down it into even deeper snow.&nbsp; It must have looked goofy (or Dopey - I&#39;m training for the Dopey Run, after all), and I was SO grateful nobody was around to see it.&nbsp; No harm done.</p> <p>Since I had to double back 2 miles on this 6 mile route to make up the distance needed, I passed the spot again after the sun came up.&nbsp; It was one, measly, 1 inch stump sticking up a few inches from the ground.&nbsp; Duh.</p> <p>Between the mist, the fall and the puddles I ran through, I was very soaked by the time I was finished.</p> Sun, 25 Nov 2018 07:00:00 Sat, Nov 24, 2018 <p>Tempo workout on the treadmill.&nbsp; 8 miles at 7:52 pace.</p> Sat, 24 Nov 2018 07:00:00 Fri, Nov 23, 2018 <p>Goodwill Route; 8:42 pace.&nbsp; Nice to be outside.&nbsp; Cold wind.&nbsp; Getting warmer, however.&nbsp; All the way up to -9C/15F.&nbsp; We&#39;re finally getting out of the deep freeze, and should be back to seasonal temperatures by tomorrow.</p> <p>The road is hard pack snow with lots of icy sections and a few mushy spots.</p> Fri, 23 Nov 2018 07:00:00 Wed, Nov 21, 2018 <p>Strength run on the treadmill.&nbsp; 6 x 1 mile repeats at 7:39 pace, with 400 recoveries.</p> <p>&nbsp;</p> Wed, 21 Nov 2018 07:00:00 Tue, Nov 20, 2018 <p>Treadmill; 8:56 pace.</p> Tue, 20 Nov 2018 07:00:00 Mon, Nov 19, 2018 <p>Treadmill today; 8:35 pace.&nbsp; Then to my monthly massage to work out all the kinks.</p> Mon, 19 Nov 2018 07:00:00 Sun, Nov 18, 2018 <p>Goodwill Route.&nbsp; 8:37 pace.&nbsp; ICY cold.&nbsp; Crisp?&nbsp; -15C/5F&nbsp; Still, nice to be outside, since there is little traffic on a Sunday morning, the sunrise was awesome and the trees were a brilliant white.</p> Sun, 18 Nov 2018 07:00:00