rest in power kobe bryant Running Blog at FastRunningBlog.Com Fri, 21 Feb 2020 08:15:14 FeedCreator 1.7.2 Thu, Feb 20, 2020 <p>AM - 5 on the treadmill. knee had a very fast turnaround after that post-work run yesterday. i&rsquo;m sure it&rsquo;s not gonna vanish by tomorrow or anything, but better than it feeling way worse.</p> <p>decided to take the rest of the week off to let the knee(hopefully) heal up fully. it&#39;s been getting better basically every week, but it&#39;s still present enough that it puts a pretty hard cap on my training where i&#39;m limited to about 60% of what i&#39;d be doing without the issue. 60% being 100-110 miles a week just shows i&#39;m in great shape right now :) so i decided i&#39;d rather just get back to 100% sooner by taking a little more time off than later by constantly training and getting a little stronger day-by-day. i can hear the bloggers thinking &quot;about time he has some gd&nbsp;sense&quot;. gonna go do some upper body/hips/core at the gym in a minute, then take it easy until sunday</p> <p>oh also, the past 35 weeks(from the start of my 13 week 100+ mile streak in mid-june to last week) i&#39;ve run at least 100 miles 20 of those weeks, averaging 122 those 20&nbsp;weeks. so i guess that&#39;ll make me sleep a little better at night in place of the exhaustion from running.</p> <p>sotd: the champ - ghostface killah. this song gets me hype as hell</p> Thu, 20 Feb 2020 07:00:00 Wed, Feb 19, 2020 <p>AM - 5. slept in again</p> <p>AM2 - 15. same pace as yesterday&#39;s 15, but felt way easier. very happy about that. could have gone for 20 but decided to try for 10 after work instead</p> <p>PM - 2 after work. would have been fine for 10 if i rested but working 5 hours on your feet isn&#39;t recovery, at least when you&#39;re actually nursing something. this knee is driving me absolutely mad</p> Wed, 19 Feb 2020 07:00:00 Tue, Feb 18, 2020 <p>AM - 5. slept in on accident</p> <p>AM2 - 15. took a lot out of me but that&#39;s the feeling i live for. max HR for the run was 130, my resting HR is 34 and i&#39;m under 160 pounds for the first time since november. not in killer running shape yet but those numbers say i&#39;m close to breaking through to that kind of shape again</p> <p>PM - 5. another storm is rolling in to continue what told me was &ldquo;one of the south&rsquo;s wettest February&rsquo;s so only gave myself about 4 hours of recovery between runs. i&rsquo;m not in 4-a-day shape but that&rsquo;s the recovery i&rsquo;d give myself between those runs so at least it isn&rsquo;t a foreign concept. actually felt really good with that in mind; def could have gone longer</p> <p>SOTD: walk alone - the roots</p> Tue, 18 Feb 2020 07:00:00 Mon, Feb 17, 2020 <p>AM - 5. felt pretty good. first time i&rsquo;ve woken up at 4am feeling like i woke up naturally</p> <p>AM2 - another 5</p> <p>PM - off. stomach was absolutely killing me by the end of my shift, i can barely stand straight. should be good to go tomorrow, even if it&rsquo;ll all be in rain.</p> Mon, 17 Feb 2020 07:00:00 Sun, Feb 16, 2020 <p>5 after work. started feeling good the last mile; probably because i saw my future wife</p> <p>sotd: since i left you - the avalanches&nbsp;</p> Sun, 16 Feb 2020 07:00:00 Sat, Feb 15, 2020 <p>9. could have been a better past 7 days, but the tempo makes up for the sub-par mileage. how jaded i&#39;ve become where 104 miles is a bad week;&nbsp;i swear that 200-mile week ruined mileage perspective for me. anyway hopefully the knee gets better because if it hadn&#39;t rained and i hadn&#39;t re-aggravated the knee running the opposite way this week definitely would have been at least a 140-mile one</p> <p>on a happier note(and also surely jinxing myself(referencing a jinx jinxes the jinx, nullifying it(or that jinxes the jinx of the jinx, ad infinitum))), if i can average more than 115 the next two weeks i&#39;ll beat my monthly mileage PR on the shortest month of the year(EDIT: i meant 165 miles per week. i love a good challenge). also i saw a guy on my run that looked EXACTLY like DMX, i asked him where the hood where the hood where the hood at and he didn&#39;t have the answer though so i don&#39;t think it was him</p> Sat, 15 Feb 2020 07:00:00 Fri, Feb 14, 2020 <p>AM - 5 miles. very cold and very windy.</p> <p>AM2 - another 5. not gonna run again until after work on saturday to let the knee feel good again and hit next week hard. hips after</p> Fri, 14 Feb 2020 07:00:00 Thu, Feb 13, 2020 <p>AM - 5. windy and wet. was starting to get into it the last 10 minutes</p> <p>AM2 - 10. after reading that running laps the same direction&nbsp;constantly can lead to the knee issue i had, i started doing them clockwise instead. tried doing it counterclockwise again last night, and my knee was a little sore when i woke up. gonna keep running clockwise so i don&#39;t think it&#39;ll be an issue, but it&#39;s annoying knowing that the problem&nbsp;is still there, albeit avoidable. only did 10 to play it safe</p> Thu, 13 Feb 2020 07:00:00 Wed, Feb 12, 2020 <p>AM - 5 easy. finally woke up at 3:30 again! the first morning is always the hardest</p> <p>AM2 - 20 miles! getting this done makes these last 3 weeks of training irrelevant because i finally feel like myself again. wasn&#39;t 100% sure i&#39;d make it all the way at the start but i lucked out with it being one of those runs where you feel like you can run forever. well, almost forever. hit a brick wall right as i began mile 20&nbsp;that made that last mile feel longer than the 19 before it combined. probably wouldn&#39;t have dealt with that if i wasn&#39;t constantly having to jump and sprint through puddles, two and a half hours of that tires you out a bit. very happy my body held up with getting 25 miles in before 10am, i wouldn&#39;t even care if i was too tired to get my post-work run in. i&#39;d sure like to though</p> <p>PM - 5 after work. wanted to go longer but did something as rare as a total solar eclipse and showed restraint</p> <p>sotd: this old house is all i have - against all logic</p> Wed, 12 Feb 2020 07:00:00 Tue, Feb 11, 2020 <p>AM - 5 + core &amp; hips. slept through the alarm and was a bit sore from yesterday so decided just to do a shakeout this morning and get my shoes wet this evening. i&rsquo;m already sick of the treadmill running, no way i could do even half my normal mileage on one consistently.</p> <p>PM - off. started raining super hard so i knew the flooding wouldn&rsquo;t stop until the next morning, and as much as i love running, i hate running on treadmills more. if you couldn&rsquo;t tell already</p> Tue, 11 Feb 2020 07:00:00 Mon, Feb 10, 2020 <p>AM - 5. the storms tuscaloosa is supposed to suffer through all week were just starting to roll in. a drizzle during my shakeout turned into heavier rain on my drive home, and 30 minutes later it was raining hard enough that flooding started. guess it&#39;s a treadmill day.</p> <p>AM2 - 9-mile progression on the treadmill at a slight incline. ran the first 5 in 31:30, the next 3 in 18:00, and decided my original plan of 5 miles at 9.5 mph, 5 at 10 mph, 5 at 10.5 mph would probably go out the window at about 11 miles, so swung for the fences&nbsp;instead for a 4:57 final mile. 54:27 total time. not the same as running it out on the grass but i&#39;m happy with it. cooldown for 15, man those post-tempo cooldowns feel long.</p> <p>PM - 5 after work. probably my most taxing 5-hour shift to date, i&#39;m happy i got out to the gym and while i think i could have done 15 easy outside 5 is all i could mentally handle on the treadmill. i honestly think people who enjoy treadmill running should be locked up. vote eugene for president 2036 so we can make that dream a reality&nbsp;</p> <p>sotd: long gone lonesome blues - hank williams</p> Mon, 10 Feb 2020 07:00:00 Sun, Feb 09, 2020 <p>PM - 10. slow. felt okay. i think if i had tripled both days this weekend my legs would have recovered more;&nbsp;at least i&#39;ll get a nice paycheck.</p> Sun, 09 Feb 2020 07:00:00 Sat, Feb 08, 2020 <p>PM &nbsp;- ~15&nbsp;after work. watch was nearly dead so just ran for a tad over 2 hours, long enough that even on a bad day i&#39;d have hit 15 miles at least 5 minutes before i stopped.</p> <p>so happy to be back to triple digits!!</p> Sat, 08 Feb 2020 07:00:00 Fri, Feb 07, 2020 <p>AM - 5. it was snowing this morning!</p> <p>PM - 12. ran the first 4 breaking in the zoom fly&#39;s. no cap,&nbsp;if i was forced at gunpoint tomorrow to race a half-marathon in those or birkenstocks i&#39;d choose the sandals. most uncomfortable shoes i&#39;ve ever ran in by a mile(no pun intended). i&#39;ll give them the benefit of the doubt since i was running on grass and i assume they&#39;re meant for the roads and give them a second chance on the next tempo run i do. with that being said, best i&#39;ve felt on a 12 this week.</p> <p>sotd: no woman, no cry - bob marley &amp; the wailers</p> Fri, 07 Feb 2020 07:00:00 Thu, Feb 06, 2020 <p>AM - 5 on the treadmill. stormed something crazy all night and morning. wasn&#39;t sure on the incline to offset the fact that treadmill running is easier than real running so set it to 1.0, also find it very hard to run on a treadmill mentally so kept speeding up the pace every couple of minutes by 0.3-0.5 mph to make it more exciting, started at 8.0 and ended at 11.0. felt good once the pace got in 5-minute territory.</p> <p>PM - 12 easy. cold and raining, everyone&#39;s favorite running weather.</p> <p>SOTD: mahogany - lil wayne</p> Thu, 06 Feb 2020 07:00:00 Wed, Feb 05, 2020 <p>AM - 5 easy. put it off for a few hours because the quads seem a little more sore than the day before. it&#39;s not like i ran 27 miles in 12 hours or anything :) so it looks like a &quot;two steps forward, one step back&quot; scenario. i think i can do 5 miles early in the morning and 12 in the evening no problem right now, but with the quad soreness&nbsp;i think adding that third run in between could be detrimental. so, i&#39;ll probably just do the 17 mile days until friday, 10 miles after work on the weekend, and try adding that 3rd run next week. might skip tonight&#39;s 12 just to let the legs heal up a bit from yesterday.</p> Wed, 05 Feb 2020 07:00:00 Tue, Feb 04, 2020 <p>AM - 5. slept in so gonna get a little less recovery if i&#39;m tripling like i hope to.</p> <p>Noon - 10. legs having been sore after last night&#39;s 12, first mile or two felt like i&#39;d be lucky to get the average pace under 8 minutes but i started thinking about the next couple of months of training, and before i knew it i felt really good. not just good as in &quot;my last 2 weeks were 20 and 60 miles so i&#39;m not in the best shape&quot; good either, just felt great. was cruising those last 30 minutes or so.</p> <p>PM - 12 in the rain. quads still sore, so just easy running letting the miles rack up.</p> Tue, 04 Feb 2020 07:00:00 Mon, Feb 03, 2020 <p>AM - 5. it&#39;s the precipice of&nbsp;spring in the south so a lot of rain on the horizon, so probably a lot of treadmill running on the horizon too.&nbsp;</p> <p>PM - 12. ran without music and had this(<a href=""></a>) going on in a loop in my head the last 6 miles</p> <p>sotd: born under punches(the heat goes on) - talking heads</p> Mon, 03 Feb 2020 07:00:00 Sun, Feb 02, 2020 <p>PM - 10 after work. legs were tired from another 10-hour shift, plus working 8 of the past 9 days, but i get the next two days off and the added bonus was this was the first time i&#39;ve felt like myself in over two weeks.</p> <p>also huge shoutout to Sunbeam Xpress Heat because their heating pad broke 4 days after i bought it. wouldn&#39;t have been worth getting if i shoplifted it</p> Sun, 02 Feb 2020 07:00:00 Sat, Feb 01, 2020 <p>PM - 10 miles after a 10-hour shift. knee felt... like it was pretending to feel good so i&#39;d say it felt good and get sucker-punched.&nbsp;ha! subversion</p> Sat, 01 Feb 2020 07:00:00 Fri, Jan 31, 2020 <p>AM - 2, then hips and glutes. was gonna do 5, knee wasn&#39;t sore but thought it might be around mile 3 so i drove to the gym, planning on doing weights for the IT band area to loosen up then another 3 on the treadmill. glutes made it a lot worse, but it feels a bit better a few minutes later.&nbsp;</p> <p>PM - 4. knee felt fine. wanted to do 10 but was exhausted from work and figured if i can do 10 after work tomorrow i&#39;ll have done a 60 mile week and likely proved to myself i can increase the workload, but i&#39;ll need to be super anal about recovery the next couple of weeks. or it&#39;ll sucker-punch me again because as AZ said on illmatic...</p> Fri, 31 Jan 2020 07:00:00 Thu, Jan 30, 2020 <p>AM - 5 easy. felt good. splits were 7:09, 7:15, 7:22, 7:15, 7:09</p> <p>PM - 10 after work. was completely exhausted by the end of the shift and thought i&#39;d tap out at 2 but i willed myself to 5 and after that i just took it mile by mile until i hit 10. knee seems fine, guess we&#39;ll see if it has another sucker-punch up it&#39;s patella for me</p> Thu, 30 Jan 2020 07:00:00 Wed, Jan 29, 2020 <p>AM - gym for core, hips and glutes + a mile on the treadmill. no knee issue which surprised me but with the past 10 days of it i&#39;m not singing kumbaya&nbsp;or anything. should be good to run after work though, might try going farther than 5</p> <p>PM - 6 after work. wanted to do 9 after a couple miles of no issue but thought a smaller dub would be smarter than a riskier one. put off stretching for a bit by getting groceries first but i also bought a heating pad so i&rsquo;d say it evens out for today, and was the better move for the near future. knee still feels fine but until i can triple again i&rsquo;m not saying i&rsquo;m out of the woods</p> <p>SOTD: moanin&#39; - charles mingus. eye-opening and mind-expanding&nbsp;jazz music</p> Wed, 29 Jan 2020 07:00:00 Tue, Jan 28, 2020 <p>AM - 5 on the turf at 4AM. good ol&rsquo; faithful&nbsp;</p> <p>noon - 2. knee was a bit sore after the morning run; i purposely ran clockwise so my left knee took the most of the weight from 100+&nbsp;turns, just to put a little extra pressure on it. it was a little sore after so i tried some new stretches and found one one that hit the problem right on the money; it made the knee ache a bit but i know it was in a good way because i was finally able to bend my leg the way i said last week without any issue. i knew it&#39;d probably be sore if i didn&#39;t give it a few more hours but i wanted to test my theory that this is a problem that i can just stretch out; it lets me know how to respect it going forward. i was right about it being a little sore, more than the past 3 days but much less than before that. did the stretch, then did the things that normally aggravate it(kicking the leg back, heel-to-posterior stretch) and no issue. jogged around for a little bit more, still no issue. 30 minutes since then, haven&#39;t done my standard post-run stretching or rolling yet... no issue. so either way this is a win, it&#39;s an extra win if i decide to do a night run, but if not i&#39;m still happy with it.</p> Tue, 28 Jan 2020 07:00:00 Mon, Jan 27, 2020 <p>AM - 5. took out my insoles; i get a new pair with every pair of pegasus&rsquo; i purchase(now say it 5 times fast tough guy) because i think the left one shifted and thought it could have something to do with the IT band. not sure if it did or my legs just feel better as they get used to running again but felt good. pretty convinced at this point that i should have just stretched it out instead of took time off, but what&rsquo;s done is done</p> <p>PM - 5. a tiny bit faster with the pace. feels so good to be training again</p> Mon, 27 Jan 2020 07:00:00 Sun, Jan 26, 2020 <p>so cleared the first test by the knee feeling good when i woke up. was gonna do an extra 5 this morning but i was so fired up from actually running again that it took me like 3 hours to&nbsp;fall asleep and i slept in too late to have time before work. it&rsquo;s probably for the best for today.</p> <p>PM - 5 after work + gym for weights. ran with an extremely heavy heart</p> Sun, 26 Jan 2020 07:00:00 Sat, Jan 25, 2020 <p>stretched my IT band during my lunch break and the knee felt really good after, and the &quot;can&#39;t run&quot; depression was getting me down enough that i couldn&#39;t stand to wait any longer and did 5 after work. knee feels fine 30 minutes later. working a 12-hour shift before adds some solidarity to it too. still have a couple of benchmarks to clear before i can stop being paranoid about it; waking up tomorrow and feeling fine will be the first</p> Sat, 25 Jan 2020 07:00:00 Wed, Jan 22, 2020 <p>so about 30 minutes after my PM 10 the left knee started to get sorer(?) and sorer. nothing worse than last friday night, but about on par. its mild enough that i could run on it, but i think it&rsquo;ll get worse. i barely feel it after waking up which is good. i didn&rsquo;t feel it at all after my AM 5, so my two takeaways are 1.) it needs a few more days to fully recover(hopefully just that since 2 days off nearly did the trick) and 2.) i&rsquo;ll probably need to ramp training back up a bit slower. obviously i&rsquo;m frustrated, this isn&rsquo;t the most inopportune time but with about 12 weeks until the 5k i was planning on peaking for, it&rsquo;s not great. i&rsquo;ll take today completely off, cross train and do some upper body lifting thursday and friday and try again on saturday or sunday.&nbsp;</p> Wed, 22 Jan 2020 07:00:00 Tue, Jan 21, 2020 <p>AM - 5. no knee pain! yes!!!!! with it being my first run in under 30 degrees&nbsp;in years, the stiffness from the past few days off was definitely&nbsp;accentuated, but i think some good stretching between this run and the next will probably take care of it</p> <p>PM - 10. felt good, probably the most effortless 10 i&#39;ve ever ran. legs were hurting a little the last 10 minutes or so, but that&#39;s just from not running the last couple of days. even though the AM run went well i knew this was the real test if the knee was okay, i&#39;m so happy to say it is.</p> Tue, 21 Jan 2020 07:00:00