Bret Jardine Running Blog at FastRunningBlog.Com Wed, 24 Jan 2018 04:17:24 FeedCreator 1.7.2 Tue, Jan 23, 2018 <p>AM - 5k with Finn before work. &nbsp;Did some indoor rowing afterwards.</p> <p>PM - lunchtime treadmill workout 10 x 300 w/ a 100 meter rest. &nbsp;Good solid effort for leg turn over. &nbsp;Most were at 5:25 pace. &nbsp;</p> Tue, 23 Jan 2018 07:00:00 Mon, Jan 22, 2018 <p>AM - just under 3 miles this morning with Finn before work.</p> <p>Long workday with no opportunities for a second run today.&nbsp;</p> Mon, 22 Jan 2018 07:00:00 Sun, Jan 21, 2018 <p>PM - 4.25 easy miles with Finn and Riley on the former golf course on a really nice afternoon.&nbsp;</p> Sun, 21 Jan 2018 07:00:00 Sat, Jan 20, 2018 <p>Milton High School Boys Lacrosse Team 5k Fundraiser.</p> <p>Had a decent race today.&nbsp; Local race - not a big crowd, perhaps less than 100 participants.&nbsp;&nbsp;</p> <p>Pre-race warm up - felt bad.&nbsp; Temps were cool, but not bad.&nbsp; May have gotten to nearly 40 degrees by the time of the start, which was a really nice/civilized&nbsp;11 am.&nbsp;&nbsp;</p> <p>Did not ascertain much in the way of obvious fast runners except for one.&nbsp; He looked to be a high school cross country athlete.&nbsp;&nbsp;Race course map was non-existent.&nbsp; I figured out much of the course during my warm-up.&nbsp; As we stood awaiting the start, I asked a runner next to me if he knew the course, and he described it as if he&#39;d run the race before.&nbsp; He appeared to be in my age division, and shot out quickly at the start - so I decided I would have to keep him close.&nbsp; The race had several&nbsp;of high school lacrosse team players (both boys and girls) who were bunched-up and goofing around in the first 600 meters.&nbsp; When we came to an early U-turn, I was in 6th place.&nbsp; The fast runner that noticed at the start had already gapped the field by 150 meters.&nbsp;&nbsp;</p> <p>Gradually, I began to settle in and pick-off each of the runners in front of me.&nbsp; By the first mile split I was in 3rd place and tucked in behind the 2nd place runner who looked to be high school age.&nbsp; There was some wind that I allowed him to block, but I noticed he was weaker than me on the uphills, but faster than me on the downhills.&nbsp; Once I could see the turn-around at 2 miles and shouted some encouragement to the first place runner, I moved past the second place runner and headed back uphill.&nbsp; With a half mile left to go, I could not hear anyone behind me, and I could not see the first place runner ahead - so I was essentially running a time trial to finish up.&nbsp;&nbsp;</p> <p>So - 2nd place overall, and first place in Masters.&nbsp; The winner was 18 years old.&nbsp; Did not post his time, but I suspect it was below 18 mins.</p> <p>I was pleased with my first two splits:&nbsp; 6:18 and 6:21.&nbsp; Third mile split was slower at 6:59 but my perceived effort felt about the same - so I attribute the slow down to the long hill and essentially running by myself for the whole of that mile.&nbsp; I finished strong with a split of 6:14 per mile according to my watch for the last .1&nbsp; My average pace was 6:33.</p> <p>Overall I was happy with this. I competed well and with the exception of the 3rd mile split, I would have been extremely satisfied with the effort.&nbsp;&nbsp;</p> Sat, 20 Jan 2018 07:00:00 Fri, Jan 19, 2018 <p>PM - 4 miles easy after work.&nbsp; Planning to try to race tomorrow.&nbsp;</p> Fri, 19 Jan 2018 07:00:00 Thu, Jan 18, 2018 <p>AM - 2 miles on the treadmill followed by 2000 meters of indoor rowing.&nbsp; Stretching foam rolling, push-ups and sit-ups.&nbsp; Started into work but could not get up the hill out of the neighborhood due to the icy road. 14 degrees.&nbsp;</p> <p>Probably about time that the city of Atlanta realizes that it needs to incorporate winter weather services - such as road clearing / treating as with most major cities in the US.&nbsp; We&#39;ve been here 4 winters and every year we have &quot;snow days&quot; that in most cold weather locations, would have had little impact.</p> <p>PM - 5.5 miles on the former golf course (soon to be passive greenspace and trails) with Finn. &nbsp; &nbsp;It is still about 50% covered with thin layer of snow and ice. (There was actually a &quot;golfer&quot; on the second hole walking with a bag - using the &quot;free&quot; track before it transitions from a golf course - but I imagine it was a challenge to find his ball when it landed in the snow). &nbsp;It warmed to 31 degrees by lunchtime and the sun was out - and I could not face another indoor treadmill run. &nbsp;Finn was estatic with the activity. &nbsp;</p> Thu, 18 Jan 2018 07:00:00 Wed, Jan 17, 2018 <p>AM - 2 miles on the treadmill and 2000 meters of indoor rowing.&nbsp; My office closed today due to weather.&nbsp; Got about 1.5 inches of snow and the temp&nbsp;with the windchill this morning at my house is -2.</p> <p>PM - crosstraining 45 mins on the indoor bike - 14.5 miles just under 20 mph.&nbsp;&nbsp;</p> Wed, 17 Jan 2018 07:00:00 Tue, Jan 16, 2018 <p>AM - 2 miles on the treadmill early - followed by some indoor rowing and stretching/rolling.</p> <p>PM - 4 miles on the treadmill late after dinner - needed to squeeze some miles in on a busy day.</p> Tue, 16 Jan 2018 07:00:00 Mon, Jan 15, 2018 <p>AM - 2.5 miles on the golf course with Finn.</p> <p>PM - Treadmill workout 13 x 200 with a 300 rest.&nbsp; The day off yesterday was just what I needed.&nbsp; Felt very good today.&nbsp; &nbsp;All of the reps were between 39-41 seconds.&nbsp; Don&#39;t think I could have gone much faster without really being concerned with falling off.&nbsp;</p> Mon, 15 Jan 2018 07:00:00 Sun, Jan 14, 2018 <p>Complete day of rest.&nbsp; First day off since November.&nbsp; Legs and mental attitude told me it was time.</p> Sun, 14 Jan 2018 07:00:00 Sat, Jan 13, 2018 <p>AM - 45 mins on the indoor bike - 13.6 miles decent effort.&nbsp;</p> <p>PM - 5 miles slowly on the treadmill. &nbsp;Tired from the traveling this week. &nbsp;</p> Sat, 13 Jan 2018 07:00:00 Fri, Jan 12, 2018 <p>AM - just a couple of miles before heading to the airport&nbsp;</p> Fri, 12 Jan 2018 07:00:00 Thu, Jan 11, 2018 <p>AM - a little over 2 miles easy shakeout in Miami before meetings and golf.</p> <p>PM - just less than 8 miles from the hotel across the bridge to Key Biscayne and back. &nbsp;Legs felt a little weak but otherwise I felt very good. &nbsp;</p> Thu, 11 Jan 2018 07:00:00 Wed, Jan 10, 2018 <p>AM - 2 miles very early on the treadmill before a flight for work.</p> <p>PM - 6 miles on the streets of Miami; here on business for a couple of days.&nbsp;</p> Wed, 10 Jan 2018 07:00:00 Tue, Jan 09, 2018 <p>AM - 2.5 miles outdoors (!) with Finn in the cool fog/mist before work. &nbsp;Legs and body were sore / fatigued from yesterday&#39;s workout - but Finn really needed to get outside for some exercise.</p> <p>PM - lunchtime 3.5 miles - limited lunch hour today - temps were in the low 50&#39;s and completely reasonable. &nbsp;</p> Tue, 09 Jan 2018 07:00:00 Mon, Jan 08, 2018 <p>AM - 3 miles on the treadmill, followed by indoor rowing - 2000 meters.</p> <p>PM - lunchtime - treadmill workout (rainy/freezing rain and in the 30&#39;s) - 5 x 1000&#39;s with 400 rest. &nbsp;Did the first couple at 6:07 and 6:03 pace respectively, then the last three were at 5:56, 5:56 and then 5:50 pace. &nbsp;The treadmill easily switches from kms to miles on the display&nbsp;- which was nice. &nbsp;I had limited time at lunch today - so I had not much time for &nbsp;&nbsp;a cool down. &nbsp;This was clearly the hardest workout based on perceived effort that I have done in months. &nbsp;I really&nbsp;had to concentrate to get the last 400 of the last 2 reps done. &nbsp;Pleased with my progress and how I felt during the workout. &nbsp;</p> Mon, 08 Jan 2018 07:00:00 Sun, Jan 07, 2018 <p>AM - 2 miles on the treadmill and then some indoor rowing and then some stretching followed by push ups and sit ups before church.</p> <p>I ended up not doing anything else today. &nbsp;My dog had me up a few times last night as he was getting sick - so I had a few less&nbsp;hours of sleep than normal.</p> Sun, 07 Jan 2018 07:00:00 Sat, Jan 06, 2018 <p>PM - 12 miles on the treadmill. &nbsp;&nbsp;</p> Sat, 06 Jan 2018 07:00:00 Fri, Jan 05, 2018 <p>AM - 2 miles easy on the treadmill before work.&nbsp; Wind chill was 4.&nbsp; Temp was 15.&nbsp;&nbsp;</p> <p>PM - took Finn out on the golf course for about 4.5 miles when the temperatures got near 30 later in the day.&nbsp;&nbsp;</p> <p>30 mins on the indoor spin bike afterwards</p> Fri, 05 Jan 2018 07:00:00 Thu, Jan 04, 2018 <p>AM - 2 miles on the treadmill followed by 2000 meters of indoor rowing, then some stretching, foam rolling, sit-ups and push-ups.&nbsp;</p> <p>PM - treadmill workout (wind-chill 12&nbsp;degrees at lunchtime) - 10 x ~200 meters with a 2 mile warm up and 1.5 mile cooldown. &nbsp;Hard to properly gauge on a treadmill if these are equivalent of outdoor / track&nbsp;efforts. &nbsp;I suspect it is not - particulary for short reps like these. &nbsp;I am able to get the leg turn-over to keep up with belt, but am I really &quot;driving&quot; the wattage for the pace the same as I would on a track? &nbsp;Anyway - did the first 5 or so at 5:30 pace and moved my way down to 5:10 pace on the last I was in the&nbsp;low 40&#39;s to upper 30&#39;s for splits. &nbsp;When it is a warmer day, I shall compare efforts outside on a track.</p> <p>In any event, I felt solid and strong and like where I am right now running-wise. &nbsp;I&#39;d like to have more volume, but I feel as though I am balancing well-enough to get some quality work in, without injury or too much fatigue. &nbsp;</p> Thu, 04 Jan 2018 07:00:00 Wed, Jan 03, 2018 <p>AM - just under 9 miles of indoor cycling. &nbsp;Legs/feet tired or sore from multiple treadmill days, plus usually weak the 2nd day after a workout. &nbsp;So I opted for low impact.</p> <p>&nbsp;</p> <p>PM - lunchtime treadmill run of 5 miles - still below freezing outside. &nbsp;Not feeling very energetic today. &nbsp;</p> Wed, 03 Jan 2018 07:00:00 Tue, Jan 02, 2018 <p>AM - 2 miles on the treadmill this morning - since it was 10 degrees in my neighborhood at 6 am.</p> <p>PM - still too cold outside; 8 miles on the treadmill at lunchtime.</p> <p>&nbsp;</p> Tue, 02 Jan 2018 07:00:00 Mon, Jan 01, 2018 <p>AM - 2 miles on the treadmill - followed by some indoor rowing.&nbsp; Really cold out this morning - decided not to venture outside.</p> <p>PM - Tempo effort.&nbsp; I had thought about doing a 5k race this morning at Piedmont Park - but decided that I did not feel like dealing with single digit wind chill temps - so instead I did a 5k effort on the treadmill this afternoon.&nbsp; Started conservatively at 6:58 and gradually worked down to 6:30 pace - with the last .1 was 6:15 pace.&nbsp; Pleased with the HR through much of the workout and how I felt overall.&nbsp;&nbsp;</p> Mon, 01 Jan 2018 07:00:00 Sun, Dec 31, 2017 <p>&nbsp;</p> <p>PM - 4 miles on the treadmill on a cold afternoon. &nbsp;Did 2000 meters of indoor rowing after.&nbsp;</p> <p>Had a decent year of running in 2017. &nbsp;Just over 2200 miles logged; and no serious injuries. &nbsp; I raced the gamut of distances too. My first ultra marathon of 50 miles (symbolic of being age 50); 2 marathons (Berlin and NYC); half marathon (Des News); 5ks amd 10ks and 2 track races at all-comers meets of 3000 and a mile. &nbsp;I ran with friends and ran a few competitively. &nbsp;</p> <p>Looking forward to the New Year - with some additional volume and some new experiences - like my first cross country race since high school. &nbsp;&nbsp;</p> <p>Happy New Year!</p> Sun, 31 Dec 2017 07:00:00 Sat, Dec 30, 2017 <p>AM - just under 6 miles outside with Finn - but it was windy and cold - so I brought him home and then did just a little over 6 miles on the treadmill.&nbsp;</p> Sat, 30 Dec 2017 07:00:00 Fri, Dec 29, 2017 <p>AM - a few miles on the treadmill this morning - a little creaky to start, but overall - not feeling too bad after yesterday&#39;s workout.&nbsp; Did 1000 meters on the indoor rower and some stretching and foam rolling.&nbsp;&nbsp;</p> Fri, 29 Dec 2017 07:00:00 Thu, Dec 28, 2017 <p>AM - 2 miles on the treadmill and then 1000 meters of indoor rowing followed by some stretching and push-ups/sit ups.&nbsp;</p> <p>PM - treadmill workout:&nbsp; 13 x 400 @ VO2 max /threshold with 400 rest.&nbsp; 1.25 mile warm up and .75 miles cool down.&nbsp; Good workout - started out doing 6:31 pace and worked my way down to&nbsp;&nbsp;5:42 pace for the last one.&nbsp; Meant to do 12, but decided to one more for good measure.&nbsp;&nbsp;</p> Thu, 28 Dec 2017 07:00:00 Wed, Dec 27, 2017 <p>AM - 4.25 miles on a mid-morning run with Finn - I seem to be trending faster lately in my easy runs. &nbsp;</p> <p>PM - 5k easy run on the Milton Trail with Riley and Finn.&nbsp;</p> Wed, 27 Dec 2017 07:00:00 Tue, Dec 26, 2017 <p>AM - 2 miles on the treadmill.&nbsp;</p> <p>PM - 6 more miles at the end of the day. &nbsp;Did not feel like going outdoors. &nbsp;</p> Tue, 26 Dec 2017 07:00:00 Mon, Dec 25, 2017 <p>PM - Merry Christmas- 5.5 miles on the golf course with Finn on a rather chilly afternoon - with wind chills in the 20s. &nbsp;&nbsp;</p> Mon, 25 Dec 2017 07:00:00 Sun, Dec 24, 2017 <p>PM - 8 miles with Finn. &nbsp;He crushed the late miles. &nbsp;&nbsp;Nice run. &nbsp;</p> Sun, 24 Dec 2017 07:00:00 Sat, Dec 23, 2017 <p>PM - 7 miles on the treadmill- not feeling it today. &nbsp;</p> Sat, 23 Dec 2017 07:00:00