The Long Run Running Blog at FastRunningBlog.Com Fri, 19 Jan 2018 23:59:07 FeedCreator 1.7.2 Fri, Jan 19, 2018 <p>5.43 mi, 51:49, 9:32 avg</p> <p>Ran with Joe and Jamie in the neighborhood on the usual t-shaped route.&nbsp; It was still cold this morning but was a few degrees above freezing rather than a few degrees below like yesterday.&nbsp; My legs have finally been feeling better.&nbsp; Maybe it has been just the right amount of cut back while not skipping runs and adding some more strength/mobility and a little bit better warm ups.&nbsp; &nbsp;Whatever the reason, it&#39;s nice to have a run where nothing is bothering me (knee tweak from last Wednesday is getting close to being finished).</p> <p>Pull-ups: Jacob&#39;s routine 5 front facing, 5 rear, 5 switch grip, 5 switch grip other way</p> <p>Push-ups: 35 &quot;perfect push-ups&quot;&nbsp;</p> Fri, 19 Jan 2018 07:00:00 Thu, Jan 18, 2018 <p>4.41 mi, 41:05, 9:19</p> <p>Well, it finally happened, below freezing weather.&nbsp; Car thermometer said 28 degrees.&nbsp; I put off starting while it was still dark out so I wasn&#39;t running in the cold and dark.&nbsp; Put on two shirts (tight short sleeve and MCM long sleeve shirt), hat, gloves, and shorts.&nbsp; Wasn&#39;t too bad except for the fingers on my left hand.&nbsp; It was clear and sunny so that was nice.&nbsp; &nbsp;Ran from my house to the last neighborhood in Fox Hollow area before getting to Little Road.&nbsp; Not a bad run at all.</p> Thu, 18 Jan 2018 07:00:00 Wed, Jan 17, 2018 <p>6.01 mi, 58:28, 9:43 avg</p> <p>Ran with Jamie in the neighborhood for 5.4 miles as well as Joe for the first 1.5 miles.&nbsp; Got back home and ran Stella for another 0.6 miles.</p> <p>3x25 push-ups and 3x10 pull-ups</p> Wed, 17 Jan 2018 07:00:00 Tue, Jan 16, 2018 <p>2.67 mi, 23:57, 8:58 avg</p> <p>Very short run consisting of 1 mile (out and back to the gate), then running up and down the street at various distances with slow on the way out and picking it up on the way back.&nbsp; Just switching things up a bit.</p> Tue, 16 Jan 2018 07:00:00 Mon, Jan 15, 2018 <p>6.05 mi, 1:00:21, 9:59 avg</p> <p>Ran with Jamie in the neighborhood starting at 6:30.&nbsp; No Joe this morning.&nbsp; Mid 40&#39;s for the temp, a little bit chilly.&nbsp; Day off so got back in bed for another 45 minutes.</p> <p>Jessica&#39;s kids were over, so I did my pull-ups with Jacob and did his routine: 5 palms forward, 5 palms back, 5 swtich grip, then 5 more with switch grip reversed.</p> Mon, 15 Jan 2018 07:00:00 Sat, Jan 13, 2018 <p>11.65 mi, 1:45:10, 9:02 avg</p> <p>Ran from my house with intention of doing 10 miles.&nbsp; Ran to SR54 and up Starkey Blvd.&nbsp; It was low 50&#39;s and a little bit breezy.&nbsp; First mile was typically slow (at about 11:00 pace) with the feeling that I&#39;d never get faster again. But then was in the 9:00&#39;s and eventually below 9:00.&nbsp; Ran to Diane&#39;s house where she still had some water set out, chatted with her for a bit before heading back.&nbsp; I felt better as the miles went on but only aerobically - feeling a bit stiff, like it was holding me back from going faster so I just went with it.</p> <p>Not the fastest run but not the slowest, but definitely the longest run on 2018 so far!</p> Sat, 13 Jan 2018 07:00:00 Fri, Jan 12, 2018 <p>3.4 mi, 33:10, 9:45</p> <p>Daisy&#39;s birthday run.&nbsp; I haven&#39;t run at 5:30 on Friday morning for a long time.&nbsp; It wasn&#39;t so bad.&nbsp; She was just doing 3.4 miles for her 34th birthday.&nbsp; Also there were Evan and Yvonne.&nbsp; Run felt nice.&nbsp; We had two headlamps for the group so that was ok, too.</p> <p>As we finished up, I saw Thomas starting his run and said hi.</p> <p>Drove back home and got another hour of sleep.</p> <p>Pull-ups: 9-9-12, push-ups: 2x25, and some dumbbell curls</p> Fri, 12 Jan 2018 07:00:00 Thu, Jan 11, 2018 <p>2.3 mi, 20:20, 8:51 avg</p> <p>I kept this run short and fun.&nbsp; Knee was feeling funny still from yesterday, but fortunately it does not hurt to run on it (just walking).&nbsp; I ran out to the gate and back to get in one mile, then I did random short distances up and down the street while waiting for Jessica to get ready so I could say bye to her.&nbsp; On my last return trip I picked up the pace and and did the last 0.3 miles at 6:37 pace.</p> Thu, 11 Jan 2018 07:00:00 Wed, Jan 10, 2018 <p>3.4 mi, 30:49, 9:03 avg</p> <p>Did two neighborhood loops, the first loop always seems really far even though it is only 1.7 miles, the second loop feels much shorter.&nbsp; This was one of my basic runs in 2006 when training for Disney Marathon and Hal Higdon&#39;s beginning marathon plan had a lot of 3 mile runs in the early stages.&nbsp;&nbsp;</p> <p>I borrowed my sons Newton running shoes which he hasn&#39;t worn for a while.&nbsp; Seemed to give my legs a little new life as my short easy run seemed like less effort than a short supposedly easy run that feels slow and clunky.&nbsp; Unfortunately, my knee was hurting later in the day, not horribly but enough to be a warning.</p> Wed, 10 Jan 2018 07:00:00 Tue, Jan 09, 2018 <p>5.1 mi, 46:15, 9:04 avg</p> <p>Ran a little bit farther than yesterday and felt much better also.&nbsp; Did one loop in the neighborhood and then out and back to Little Road via Fox Hollow, nice 63 degrees morning.</p> <p>Pull-ups: 9-9-13, push-ups: 2x25</p> Tue, 09 Jan 2018 07:00:00 Mon, Jan 08, 2018 <p>3.23 mi, 29:44, 9:12 avg</p> <p>Just a short, solo run.&nbsp; Legs felt pretty bad, nothing seriously wrong, just dead.&nbsp; Thought that taking the weekend off would help, but it did not.&nbsp; I started to cap off the run with some strides, but bagged it after the first one.&nbsp; I&#39;ll try again later in the week.</p> Mon, 08 Jan 2018 07:00:00 Fri, Jan 05, 2018 <p>5.73 mi, 56:11, 9:48 avg</p> <p>First run of the new year!&nbsp; Ran with Joe and Jamie in the neighborhood.&nbsp; Was feeling a bit behind but didn&#39;t do too badly considering the missed days running and the jet lag.&nbsp; It was cold enough that just a few degrees colder and I might have worn long pants for the run.&nbsp; But, with high 30&#39;s I was fine in shorts, long sleeve shirt and hat.</p> Fri, 05 Jan 2018 07:00:00 Fri, Dec 29, 2017 <p>2.019 mi, 18:00, 8:55 avg</p> <p>Short run on the treadmill after getting to the hotel in Jerusalem.&nbsp; I was just trying to get in my steps but felt a little bit better than I had so I kept on moving up the speed.&nbsp; Treadmill was in kilometers so I ran to 3.25 by the time I made it to 18 minutes.&nbsp; This would be my last run from 2017.&nbsp; I was at least getting in my steps each day, usually around 16,000 per day due to sightseeing and some added extra walking here and there.</p> <p>I have much to write about on this trip.&nbsp; After Tel Aviv we toured some cities and sites along the coast - Jaffa, Caeserea, Acre, an old British internment camp from pre-1948, and then stayed in Haifa for one night.&nbsp; The next day we drove across the county to a hotel located on a kibbutz near the board with Lebanon, staying there for two nights and going on a jeep tour of Golan Heights, stopping at a winery for a tasting, driving up a mountain with a view of Syria, and then driving down towards Jerusalem via the Sea of Galilee (in the town of Tiberias there were signs up for the Tiberias marathon coming up on the weekend -if only I could have stayed!).&nbsp; Drove past a sign for the sight of the sermon on the mount.&nbsp; There were many sights like this but it was often a blur since there was only so much time to stop at so many places.&nbsp;</p> Fri, 29 Dec 2017 07:00:00 Tue, Dec 26, 2017 <p>3.16 mi, 30:28, 9:38</p> <p>Ran along the water in Tel Aviv starting from the hotel, heading south until I ran out of sidewalk then turned around, ran past the hotel a little bit so I&#39;d get at least three miles in.&nbsp; Weather was much nice this morning with the sea calm.</p> <p>Later that morning we would visit Yafo (or Jaffa) which is now actually part of Tel Aviv-Yafo but was originally a separate city and the only city when Tel Aviv was just sand dunes near the water about 1908.&nbsp; In Yafo there was a big statue of a whale to represent the whale that swallowed Jonah because he got on a ship at Jaffa instead of going to Ninevah.&nbsp; If asked today to go to Ninevah or board a ship from Jaffa I&#39;d most likely choose the cruise from Jaffah (just being honest).&nbsp;</p> Tue, 26 Dec 2017 07:00:00 Mon, Dec 25, 2017 <p>1.27 mi, 15:33, 12:14 avg</p> <p>Ran along the shore in Tel Aviv near the hotel.&nbsp; The wind was strong and waves were crashing over the seawall.&nbsp; Tour guide said this was pretty rare for around here.&nbsp; I was going to run at least three miles, but I ran into Jessica so I stopped my run and walked with here for a while before returning to the hotel.</p> <p>Merry Christmas and Happy Birthday to Jessica.&nbsp; We would have a little celebration for her after dinner with a candle, a card and gift I had packed, a card that her kids made and cards and gifts from her parents and sisters.</p> Mon, 25 Dec 2017 07:00:00 Thu, Dec 21, 2017 <p>5.21 mi, 47:49, 9:10 avg</p> <p>Late entry (1/4/18) - this turned out to be my last run for the year in 2017 in the US.&nbsp; Nice 73 degree weather, solo out and back run from my house to Trinity Blvd via Robert Trent Jones Pkwy, ran along the grassy shoulder for a bit to around the entrance to the preserve.</p> Thu, 21 Dec 2017 07:00:00 Wed, Dec 20, 2017 <p>7.15 mi, 1:05:56, 9:13 avg</p> <p>First part of my run was with Joe and Jamie, meeting about 7:15, we did just under 5.5 miles together.&nbsp; Then got Stella, walked her a bit and then ran from the park to the gate and back to the house (I&#39;ve been slacking on running her).&nbsp; My legs pretty much did not feel great again.</p> <p>So, I decided to try some strides to see if some short bursts of speed could help.&nbsp; I think I did eventually loosen up a little bit but was having trouble going very fast.&nbsp; After finishing 4 of them (25 seconds each), I wanted to get under 6:00 pace, I failed on the 5th and 6th one.&nbsp; I was only going to do 5 but then I decided I&#39;d just keep trying until I hit the pace.&nbsp; Finally ran the 7th try in 5:49 pace.</p> <p>Push-ups: 68</p> Wed, 20 Dec 2017 07:00:00 Tue, Dec 19, 2017 <p>3.18 mi, 32:50, 10:19 avg</p> <p>Since I successfully made it to 2,000 miles, I saw that the next milestone was 2017 miles for 2017 in 2017, so did a shorter run to reach that.&nbsp; Still have a few more runs for the year, will see what I can fit in while traveling.</p> Tue, 19 Dec 2017 07:00:00