sub-3 or blow-up trying Running Blog at FastRunningBlog.Com http://redsokx.fastrunningblog.com/ Thu, 14 Dec 2017 19:32:55 FeedCreator 1.7.2 Wed, Dec 13, 2017 http://redsokx.fastrunningblog.com/blog-12-13-2017.html <p>Very cold out (29 degrees). Warmed-up and then did 11 x 800 on a road run. Kept between 6:50-7:10 pace on all of them. Shoes aren&#39;t really broken in, so I was getting a bit of &quot;hot-foot&quot; and felt pretty uncomfortable. 11 miles total.&nbsp;</p> Wed, 13 Dec 2017 07:00:00 Mon, Dec 11, 2017 http://redsokx.fastrunningblog.com/blog-12-11-2017.html <p>Trying6 to get some zip back into my legs. Spent the last 3 weekends stretching my races from 5k to 10k to Half Marathon and now need to focus on leg turnover. Jogged a mile, ran 2 firm (6:40,6:37), jogged a mile, ran another firm (6:31), and jogged the rest of the way home for 8 miles total. 2 months ago my 2-miler was closer to 6:15 pace. So, the endurance in now up and I hope to get the speed back in place over the next 2-3 weeks.&nbsp;</p> Mon, 11 Dec 2017 07:00:00 Sun, Dec 10, 2017 http://redsokx.fastrunningblog.com/blog-12-10-2017.html <p>Got a new shoe. Think it my be my marathon one. Ran 9 slowly.&nbsp;</p> Sun, 10 Dec 2017 07:00:00 Sat, Dec 09, 2017 http://redsokx.fastrunningblog.com/blog-12-09-2017.html <p>Ran a Half Marathan in the snow today. It was the first time I&#39;m run firm beyond 6 consecutive miles in close to a year. I tackled the hills fairly well until mile 10. I was ready to give up, but just grinded my way through the last 3. Probably most proud of doing mile 13 in 7:25. At the top of the hill somewhere on mile 9, I literally stopped, drank 2 cups of gatorade, briefly stretched, and then decided (despite dead legs) to put my head down and complete the race as hard as possible. My goal was to keep 7:30 pace as a strong training run. I came pretty close and on a relatively flat course I would have done it easily. Ran it in just over 1:39 and am pleased w/the effort and building block in my training.</p> Sat, 09 Dec 2017 07:00:00 Fri, Dec 08, 2017 http://redsokx.fastrunningblog.com/blog-12-08-2017.html <p>6 miles easy.&nbsp;</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 http://redsokx.fastrunningblog.com/blog-12-07-2017.html 6 miles easy. Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 http://redsokx.fastrunningblog.com/blog-12-06-2017.html <p>AM- Ran 3 x 800- 3.5 miles total.&nbsp;</p> 7 more in the evening. Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 http://redsokx.fastrunningblog.com/blog-12-05-2017.html <p>Ran 4 x 1 miles @ fast mp. 8 total.&nbsp;</p> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 http://redsokx.fastrunningblog.com/blog-12-04-2017.html <p>Got up early to run. Fighting a nasty cold. Hoping for a solid month in anticipation of running my 1st marathon in 6 years. Low expectations. Just trying to get back into a more consistent routine. Ran 7 slowly.&nbsp;</p> <p>Late afternoon ran another 7, a little quicker.&nbsp;</p> Mon, 04 Dec 2017 07:00:00 Sat, Dec 02, 2017 http://redsokx.fastrunningblog.com/blog-12-02-2017.html <p>3 miles in AM.</p> <p>Joined my wife in a 10k. Not feeling great, so approached it like a firm training run. Very hilly course. Did it in 45:01- pretty much maintained the same pace all the way through. Fairly big race, but not alot of fast runners. My wife and I both placed first in Master&#39;s (40+).&nbsp;</p> Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 http://redsokx.fastrunningblog.com/blog-12-01-2017.html <p>8 miles @ slow marathon pace (7:50-55) and then 3 slow. Feeling kind of sick, so battled through this one.&nbsp;</p> Fri, 01 Dec 2017 07:00:00 Wed, Nov 29, 2017 http://redsokx.fastrunningblog.com/blog-11-29-2017.html <p>8 miles.&nbsp;</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 http://redsokx.fastrunningblog.com/blog-11-28-2017.html <p>8 miles.&nbsp;</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 http://redsokx.fastrunningblog.com/blog-11-27-2017.html <p>8 miles.</p> Mon, 27 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://redsokx.fastrunningblog.com/blog-11-25-2017.html <p>Dropped a 20-miler. Ran the last 2 firm.&nbsp;</p> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://redsokx.fastrunningblog.com/blog-11-24-2017.html <p>6 miles easy.&nbsp;</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://redsokx.fastrunningblog.com/blog-11-23-2017.html <p>Ran a 5k and although this is one of my slowest 5k&#39;s in years, I felt good in that I haven&#39;t run anything this hard since summer. I&#39;ll need to incorporate a little more speed work over the next month to improve my leg turnover. Ended up 3rd in the Masters Division and 22nd overall w/a 21:10. Fairly challenging course and happy to keep under a 7min pace.&nbsp;</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://redsokx.fastrunningblog.com/blog-11-22-2017.html <p>7 miles at a moderate pace.&nbsp;</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://redsokx.fastrunningblog.com/blog-11-21-2017.html <p>6 miles easy.&nbsp;</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://redsokx.fastrunningblog.com/blog-11-20-2017.html <p>8 miles w/a couple sped up a bit.</p> Mon, 20 Nov 2017 07:00:00 Sun, Nov 19, 2017 http://redsokx.fastrunningblog.com/blog-11-19-2017.html <p>4 easy miles.&nbsp;</p> Sun, 19 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://redsokx.fastrunningblog.com/blog-11-18-2017.html <p>14 miles slow.&nbsp;</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://redsokx.fastrunningblog.com/blog-11-17-2017.html <p>6.5 miles easy.</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://redsokx.fastrunningblog.com/blog-11-16-2017.html <p>1 mile warm-up, 3 firm (7:21,7:24,7:00), and then jogged 3 home- 7 total.&nbsp;</p> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 http://redsokx.fastrunningblog.com/blog-11-15-2017.html <p>1 mile warm-up, 6 @ 7:20 pace, stopped to stretch, 3 @ 7:26 pace, stopped to stretch, 2 miles @ 7:24 pace (small break in the middle, so really 2 x 1-mile). Jogged the remaining 2 for 14 total.&nbsp;</p> Wed, 15 Nov 2017 07:00:00 Mon, Nov 13, 2017 http://redsokx.fastrunningblog.com/blog-11-13-2017.html <p>6 miles slowly.&nbsp;</p> Mon, 13 Nov 2017 07:00:00