Bret Running Blog at FastRunningBlog.Com http://Bret.fastrunningblog.com/ Sat, 22 Sep 2018 13:25:19 FeedCreator 1.7.2 Sat, Sep 22, 2018 http://Bret.fastrunningblog.com/blog-09-22-2018.html <p>AM - 12 miles this morning early along the Schuylkill River Trail from Manayunk into Philly and back.&nbsp; Felt terrible.&nbsp;</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://Bret.fastrunningblog.com/blog-09-21-2018.html <p>PM - 5 miles in Philadelphia from Delaney&#39;s new place in Manayunk - along the Schuylkill River Trail.</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://Bret.fastrunningblog.com/blog-09-20-2018.html <p>AM - 5k with Finn before a road trip to move Delaney up to Philadelphia today. &nbsp;</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://Bret.fastrunningblog.com/blog-09-19-2018.html <p>PM - 5 miles on the treadmill at lunch.&nbsp;</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://Bret.fastrunningblog.com/blog-09-18-2018.html <p>AM - in NYC for a business meeting today - 8 miles along the Hudson River. Really humid - felt difficult even though I was creeping along. &nbsp;</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://Bret.fastrunningblog.com/blog-09-17-2018.html <p>AM - 4 easy miles on the treadmill. &nbsp;Wasn&#39;t feeling it today.&nbsp;</p> Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://Bret.fastrunningblog.com/blog-09-16-2018.html <p>PM - 14.25 miles on the treadmill. &nbsp;</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://Bret.fastrunningblog.com/blog-09-15-2018.html <p>AM - just under 7 miles with Dan and Finn early as Dan&rsquo;s daughter had a cross country meet at Milton High School this morning - which is a big invitational that I would have liked to attend- but have another commitment this morning. &nbsp;He sent me photos.&nbsp;</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://Bret.fastrunningblog.com/blog-09-14-2018.html <p>PM - late 4 miles with Finn on the golf course after work. &nbsp;</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://Bret.fastrunningblog.com/blog-09-13-2018.html <p>AM - 5k with Finn before work - as he would not allow me to NOT&nbsp;take him for a run. &nbsp;</p> <p>PM - treadmill tempo - 6.25 miles at MP - which on this treadmill was 6:47 pace - which I really don&#39;t believe, but whatever. &nbsp;HR remained in the high 140&#39;s which was a high tempo effort but not quite to where I would expect it in a raceday situation. &nbsp;I was not hugely motivated for the workout today - but felt very solid in the effort. &nbsp;Had I been more motivated, I may have possibly pushed the pace more to increase the HR. &nbsp;1.5 mile warm up and short cool down. &nbsp;</p> <p>Think I will do one more decent workout and a long run on this cycle, before resting up.&nbsp;</p> Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://Bret.fastrunningblog.com/blog-09-12-2018.html <p>PM - pressed for time on a busy day - just 3 miles on the treadmill. &nbsp;</p> Wed, 12 Sep 2018 06:00:00 Tue, Sep 11, 2018 http://Bret.fastrunningblog.com/blog-09-11-2018.html <p>AM - 5k with Finn before work this morning because he really needed to get out and exercise. &nbsp;</p> <p>PM - treadmill workout 2 x 2 miles @ HM pace - which was 6:40 per mile on this treadmill today - with an 800 rest. &nbsp;1.5 mile warm up and 1 mile cool down. &nbsp;Probably stretching the idea that this was HM pace (perhaps 10k) but things went well and I felt much better than I did yesterday. &nbsp;</p> <p>&nbsp;</p> Tue, 11 Sep 2018 06:00:00 Mon, Sep 10, 2018 http://Bret.fastrunningblog.com/blog-09-10-2018.html <p>PM - 5 miles on the treadmill at lunchtime. &nbsp;Felt really off. &nbsp;It may have been because I took yesterday as a rest day - and having not taken a day off for more than 3 weeks - body &nbsp;is used to running and not resting. &nbsp;Hope things reset for tomorrow. &nbsp;</p> Mon, 10 Sep 2018 06:00:00 Sun, Sep 09, 2018 http://Bret.fastrunningblog.com/blog-09-09-2018.html <p>No running today. &nbsp;Too busy with family and church things. &nbsp;Plus I think I needed a break from running.</p> Sun, 09 Sep 2018 06:00:00 Sat, Sep 08, 2018 http://Bret.fastrunningblog.com/blog-09-08-2018.html <p>AM - &nbsp;4.15 miles with Dan and Finn. &nbsp;Was planning a long run which I may do later -but when someone calls and wants to run - I rarely say no. &nbsp;So when Dan asked - I simply changed plans to do whatever he had time for. &nbsp;He runs quite quickly out of the blocks - and it was very warm and humid. &nbsp;Had a nice chat on the old golf course.&nbsp;</p> <p>PM - long run with a fast finish on the treadmill - last 3.5 miles between 7:15 and 7:30 pace. &nbsp;</p> Sat, 08 Sep 2018 06:00:00 Fri, Sep 07, 2018 http://Bret.fastrunningblog.com/blog-09-07-2018.html <p>PM - 2.25 miles with Finn outside to give him some exercise but not getting him overheated because it is still quite warm outside&nbsp;- and then 5 more on the treadmill.</p> Fri, 07 Sep 2018 06:00:00 Thu, Sep 06, 2018 http://Bret.fastrunningblog.com/blog-09-06-2018.html <p>AM - 5k with Finn before work, very slowly.&nbsp;</p> <p>PM - lunchtime - 6 miles outside. &nbsp;Thought about doing some type of workout, but I am still a bit flat from Tuesday&#39;s workout. &nbsp;</p> Thu, 06 Sep 2018 06:00:00 Wed, Sep 05, 2018 http://Bret.fastrunningblog.com/blog-09-05-2018.html <p>PM - 5 miles recovery effort on the treadmill at lunch. &nbsp;Really flat today. &nbsp;</p> Wed, 05 Sep 2018 06:00:00 Tue, Sep 04, 2018 http://Bret.fastrunningblog.com/blog-09-04-2018.html <p>PM - lunchtime - Yasso&#39;s 800&#39;s on the treadmill. &nbsp;10 x 800 @ 3:04 average with a ~3 min recovery. &nbsp;I started out at 3:10 and gradually moved down each rep until the last one which was at 2:58. &nbsp;These were appropriately difficult. &nbsp;I was pleased with how I felt and how these went. &nbsp;</p> Tue, 04 Sep 2018 06:00:00 Mon, Sep 03, 2018 http://Bret.fastrunningblog.com/blog-09-03-2018.html <p>PM - 7 easy treadmill miles.&nbsp;</p> Mon, 03 Sep 2018 06:00:00 Sun, Sep 02, 2018 http://Bret.fastrunningblog.com/blog-09-02-2018.html <p>PM - 5 miles with Finn at sunset. &nbsp;</p> Sun, 02 Sep 2018 06:00:00 Sat, Sep 01, 2018 http://Bret.fastrunningblog.com/blog-09-01-2018.html <p>PM - long run 20 miles. &nbsp;I did the first 2 miles outside with Finn to give him some exercise and then went inside to do the rest on the treadmill because of the hot and humid conditions outdoors. &nbsp;Felt very good. &nbsp;&nbsp;</p> Sat, 01 Sep 2018 06:00:00 Fri, Aug 31, 2018 http://Bret.fastrunningblog.com/blog-08-31-2018.html <p>PM - outdoor run late afternoon with Finn - who did not really did not do that well in the heat and humidity, which honestly was not that bad in my opinion - but it seemed to really affect him.&nbsp;&nbsp;</p> Fri, 31 Aug 2018 06:00:00 Thu, Aug 30, 2018 http://Bret.fastrunningblog.com/blog-08-30-2018.html <p>AM - 5k with Finn in the neighborhood before work.</p> <p>PM - treadmill workout - 6 miles at MP which on this treadmill was 7:03 pace - as I tried to get my HR to be around 153 (to correlate to J. Daniels tables for pace/HRR for my perceived fitness). &nbsp;On Daniels tables I should have been doing this at 7:28 pace for my HR to be at 153 - but that pace was too slow on this treadmill. &nbsp;Although my HR was where I wanted it to be, and this was a solid workout, I did not feel great - like it felt a little more difficult than it was based on the HR. &nbsp;</p> Thu, 30 Aug 2018 06:00:00 Wed, Aug 29, 2018 http://Bret.fastrunningblog.com/blog-08-29-2018.html <p>PM - just under 6 miles on the treadmill at lunchtime at a recovery pace effort.&nbsp;</p> Wed, 29 Aug 2018 06:00:00 Tue, Aug 28, 2018 http://Bret.fastrunningblog.com/blog-08-28-2018.html <p>PM - treadmill workout - 6 x 1 mile @ HM pace (7:08) with a 200 rest. &nbsp;Good workout - though I don&#39;t know if I properly estimated my HM pace because my HR should have been higher to get the intended training effect. &nbsp;It felt like a solid workout though.&nbsp;</p> Tue, 28 Aug 2018 06:00:00 Mon, Aug 27, 2018 http://Bret.fastrunningblog.com/blog-08-27-2018.html <p>PM - 7 miles on the treadmill - easy pace. &nbsp;Felt really off for the first 30 mins - but actually felt refreshed by the end. &nbsp;Good recovery effort.&nbsp;</p> Mon, 27 Aug 2018 06:00:00 Sun, Aug 26, 2018 http://Bret.fastrunningblog.com/blog-08-26-2018.html <p>PM - 4.25 miles with Finn in the early evening. Legs felt a bit fatigued from yesterday. &nbsp;</p> Sun, 26 Aug 2018 06:00:00 Sat, Aug 25, 2018 http://Bret.fastrunningblog.com/blog-08-25-2018.html <p>PM - long run on the Forsyth Trail. &nbsp;It was warm and I went out at midday - but much of it is shaded. &nbsp;Good run.&nbsp;</p> Sat, 25 Aug 2018 06:00:00 Fri, Aug 24, 2018 http://Bret.fastrunningblog.com/blog-08-24-2018.html <p>PM - 5 miles easy with Finn on the golf course. &nbsp;</p> Fri, 24 Aug 2018 06:00:00 Thu, Aug 23, 2018 http://Bret.fastrunningblog.com/blog-08-23-2018.html <p>AM - 5k with Finn before work.</p> <p>PM - treadmill tempo. &nbsp;15 min warm up then 30 mins at threshold ~ 6:49 pace. &nbsp;10 min cool down. &nbsp;Solid effort. &nbsp;I seem to be in a groove with my workouts lately - and recovering well too. &nbsp;Knock wood. &nbsp;</p> Thu, 23 Aug 2018 06:00:00 Wed, Aug 22, 2018 http://Bret.fastrunningblog.com/blog-08-22-2018.html <p>PM - 5 miles easy recovery on the treadmill. &nbsp;</p> Wed, 22 Aug 2018 06:00:00