Kilometer Killer Running Blog at FastRunningBlog.Com Tue, 20 Mar 2018 07:32:01 FeedCreator 1.7.2 Sat, Feb 17, 2018 <p>AM over 40:00; 7:11 pace</p> <p>It was a little chilly this morning, but I felt like I needed to get another 40 in. I just went to Green Springs and did a flip. Again, my knee was feeling a little gnarly, especially when I started running after stopping at a stoplight. I&rsquo;ll have to ice a little and do some good stretching.&nbsp;</p> <p>I opened my mission call last night. I&rsquo;ll be serving in Santiago, Chile. I&rsquo;m freakin stoked!</p> Sat, 17 Feb 2018 07:00:00 Fri, Feb 16, 2018 <p>AM over 24:48; 7:26 pace</p> <p>PM over 39:24; 7:34 pace&nbsp;</p> <p>First day back in a few days. I felt alright, but my knees feels pretty bad near the end of runs. Sure hope it gets better.&nbsp;</p> Fri, 16 Feb 2018 07:00:00 Wed, Feb 07, 2018 <p>AM over 25:12; 7:42 pace</p> <p>PM over 1:04:27; 7:34 pace; beast and feast; 6x striders&nbsp;</p> <p>Two pretty slow runs today. My leg hurt quite a bit in the morning, but it got better throughout the day. Afternoon was a hilly run around green springs. The beast and feasts are feeling better and better, so they must be working. Overall, good day.&nbsp;</p> Wed, 07 Feb 2018 07:00:00 Mon, Feb 05, 2018 <p>PM over 1:30:00; 6:59 pace</p> <p>Freakin dang good long run for me, especially considering I was unsure about my calf. It went by pretty fast because I told my prom tragedy on the way out. We did the river trail, which I have absolutely hated in the past; it wasn&rsquo;t too bad today. I had some pretty good tempo reps- 3x4 min. easy tempo, 1x10 min. tempo, 1x5 min. CV w/ 3 min. recovery. I&rsquo;m pretty tired right now, but I put in some good work today&nbsp;</p> Mon, 05 Feb 2018 07:00:00 Sat, Feb 03, 2018 <p>AM over 20:00; 6:53 pace&nbsp;</p> <p>Started running and the same place as yesterday started hurting. Just did a quick 20.&nbsp;</p> Sat, 03 Feb 2018 07:00:00 Fri, Feb 02, 2018 <p>PM over 1:03:03; 7:00 pace; 4x striders&nbsp;</p> <p>Quite a quality run this afternoon. We went east on the river trail and nearly got to the dam road before flipping. We had two or three miles under 7 minute pace, setting up a good negative split. It didn&rsquo;t really feel fast at all. The little group of us were talking about various things, which helped the run go by quickly. Even though it was a nice run, I had a little pain in the medial, anterior portion of my calf muscles. I&rsquo;ll need to apply some ice. Overall, good day of running. Wish me luck at prom tomorrow ;)</p> Fri, 02 Feb 2018 07:00:00 Thu, Feb 01, 2018 <p>AM over 14:47; 7:23 pace; weights- Deadlift 3x5 of 185; Bench 3x5 of 95; Squat 3x5 of 205; Thrust 3x5 of 115</p> <p>PM over 53:01; a good pace; 6 minute test; hill circuits&nbsp;</p> <p>Dang good day for my personal running progress. My 6 minute test was a success with a nice 1910. I stuck it in pretty good, but I just need to run like a man the last two minutes; it&rsquo;ll be a good day when I do that. Hill circuits were pretty cheese and felt quite nice. Overall, good day of running.&nbsp;</p> <p>#ripmolly</p> Thu, 01 Feb 2018 07:00:00 Wed, Jan 31, 2018 <p>PM over 47:00; 7:13 pace; beast and feast</p> <p>Just a good, quality run around green springs. We played a dope trivia game with some answers being Betty Friedan, the magic tree house, and puppies. That&rsquo;s pretty much it.&nbsp;</p> Wed, 31 Jan 2018 07:00:00 Tue, Jan 30, 2018 <p>AM over 15:00; 7:30 pace; weights- Bench 3x5 of 95; Deadlift 3x5 of 185; Squat 3x5 of 205; Thrust 3x5 of 115</p> <p>PM over 47:27; 8:14 pace</p> <p>Some more good lifting. I can feel my self getting stronger, and it feels good. Did a trail this afternoon out in the red cliffs. We did T-bone with the Pioneer Hills/Rim loop. It was a pretty sucky trail, and I think the rest of the team would agree. Overall, good day for running.&nbsp;</p> Tue, 30 Jan 2018 07:00:00 Mon, Jan 29, 2018 <p>PM over 1:20:28; 7:09 pace; tempo reps</p> <p>Good long run for me. It wasn&rsquo;t a super hard workout, but we did take it up turkey farm road. We had 2x 5 minutes at easy tempo, 1x 10 minutes at tempo, and 1x 5 minutes at threshold with 3 minutes recovery between reps. Today was super warm, which I have no problem with. This run just took a little bit of a push and then it started to feel smooth. Overall, good day of running&nbsp;</p> Mon, 29 Jan 2018 07:00:00 Sat, Jan 27, 2018 <p>AM over 55:00; 7:18ish pace</p> <p>Just another treadmill run with a faster second half. Just had to restart the treadmill after 30 minutes. It was a pretty good run. I was going to go 60, but there was a place on the ball of my foot that started to hurt for the last eight minutes or so. I just decided I had probably gotten the work done.&nbsp;</p> Sat, 27 Jan 2018 07:00:00 Fri, Jan 26, 2018 <p>AM over 35:00; 7:00 pace; tempo workout&nbsp;</p> <p>I&rsquo;m up in Salt Lake City for choir and it&rsquo;s freezing, so I thought I&rsquo;d give the treadmill a try since I&rsquo;ve never really done it. It was honestly alright. It felt fast at first, but I slowly got used to it. I will say it was a pretty crappy system because it only let me go 30 minutes with five minutes of &ldquo;cool down.&rdquo; Therefore, I only managed to get 4 complete reps of 4 minutes at tempo with 30 seconds recovery. I made them quality, and got some good form focus, especially in my arms.&nbsp;Overall, it was&nbsp;a decent run.&nbsp;</p> Fri, 26 Jan 2018 07:00:00 Thu, Jan 25, 2018 <p>AM over 14:48; 7:25 pace; weights- Bench 3x5 of 95; Deadlift 3x5 of 165; Squat 3x5 of 195; Thrust 3x5 of 115</p> <p>Not as cold as Tuesday&nbsp;</p> Thu, 25 Jan 2018 07:00:00 Wed, Jan 24, 2018 <p>PM over 55:01; 7:20ish pace; beast and feast; workout on track</p> <p>Really good day of running. The beast and feasts felt really awesome. The workout today was pretty easy, but we still worked smartly and hard. It&rsquo;s the same workout that we&rsquo;ve been doing, but the middle, CV section was one set of 5x 60 seconds&nbsp;rather than two sets of 5x 30 seconds; I honestly liked it a little more. We made each rep the best we could, and that&rsquo;s what running is all about.&nbsp;</p> Wed, 24 Jan 2018 07:00:00 Tue, Jan 23, 2018 <p>AM over 14:22; 7:27 pace; weights- Bench 3x5 of 95, Squat 3x5 of 195; Deadlift 3x5 of 155; Thrust 3x5 of 115</p> <p>Cold as fuh</p> Tue, 23 Jan 2018 07:00:00 Mon, Jan 22, 2018 <p>PM over 1:20:00; 6:57 pace; 1, 2, 1, 3, 1, 3 min. pickups</p> <p>Pretty long day of running, but not a terrible one. We did some beast and feast before our long run. We took it up Pioneer parkway for a bit. I wasn&rsquo;t feeling great and I had to poop for most of the run. I flipped at a little after 40 and did the pickups on the way back. I would say I had a decent negative split but not a great one. Definitely not one of my best long runs, but I made something out of it. I have some ground to make up in the long run department for sure.&nbsp;</p> Mon, 22 Jan 2018 07:00:00 Sat, Jan 20, 2018 <p>PM over 30:02; 7:00 pace</p> <p>Just thought I should get a run in between rehearsal and the concert tonight. It was alright with some wind and moisture. I worked on my arms some more, and that&rsquo;s about it.&nbsp;</p> Sat, 20 Jan 2018 07:00:00 Fri, Jan 19, 2018 <p>PM over 57:31; 7:20ish pace; tempo workout; 6x striders&nbsp;</p> <p>Really good workout for me and the rest of the team. We did 8x 3 minutes at tempo pace w/ 30 seconds of recovery between reps. It took a lot of commitment to get through all 8, but I&rsquo;m very glad I did; it definitely made me a better runner. The short recoveries actually helped because it didn&rsquo;t really give me much time took think before it was time to go again. During the striders, Coach told me something that was pretty helpful for my arm form. It was pretty good to work on that. Overall, good day.&nbsp;</p> Fri, 19 Jan 2018 07:00:00 Thu, Jan 18, 2018 <p>AM over 14:40; 7:20 pace; weights- Bench 3x5 of 85; Deadlift 3x5 of 135; Squat 3x5 of 185; Thrust 3x5 of 115</p> <p>PM over 51:41; 7:35 pace</p> <p>Pretty sucky run to be honest. We had to stop a lot, so it seemed to go on forever. The beast and feasts before the run we&rsquo;re good though.&nbsp;</p> <p>&nbsp;</p> Thu, 18 Jan 2018 07:00:00 Wed, Jan 17, 2018 <p>PM over 56:30; 7:23ish pace; workout on track</p> <p>Just did the same workout as last week, but Jose and I stuck more with the guys ahead of us. I was pretty dang sore, but it didn&rsquo;t make the workout too hard, just a little uncomfortable. I&rsquo;m getting really excited for this season.&nbsp;</p> Wed, 17 Jan 2018 07:00:00