I am one with the levee and the levee with me Running Blog at FastRunningBlog.Com http://cannonball.fastrunningblog.com/ Wed, 19 Sep 2018 06:00:17 FeedCreator 1.7.2 Tue, Sep 18, 2018 http://cannonball.fastrunningblog.com/blog-09-18-2018.html <p>AM - 13 easy, 7:20 avg.</p> <p>PM - 4 easy, no watch.</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://cannonball.fastrunningblog.com/blog-09-17-2018.html <p>12 w/ 4 @ MP (~5:58) in 80&deg;F + 79&deg;F dew point. Did not feel good. Trying to grind it out till the air dries up a bit. Tried out my new Flyknit Streaks with a positive impression. My right foot is still falling asleep in them, so I&#39;ll have to play with the lacing.</p> Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://cannonball.fastrunningblog.com/blog-09-16-2018.html <p>Day off.</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://cannonball.fastrunningblog.com/blog-09-15-2018.html <p>12 easy (7:30). Lower right leg feeling a little sore, but so far no flares. Letting it cool off after the mountain running undoubtedly stressed it pretty well. No evening run, so the week was lower volume than I&#39;d have liked.</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://cannonball.fastrunningblog.com/blog-09-14-2018.html <p>Only managed 6 before my flight back home. No evening run. 7:34 avg.</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://cannonball.fastrunningblog.com/blog-09-13-2018.html <p>AM - Met up with Paul again and ran the other way on Poudre. Had a nice chat about family and kids and ideas on raising kids in the modern world. 10 in 6:55 avg.</p> <p>PM - Drove out to Rocky Mountain National Park and parked at the Bear Lake trailhead. I ran a big loop hitting a few of the nearby lakes. Nymph, Dream, and Emerald first, then doubled back to Haiyaha and The Loch before finishing with a loop around Bear. Gorgeous. Goind was slow, and I climbed from 9500 feet up to 10,200. Climbing + altitude + rocky trails = slow running + high heartrate. 9 miles in 10:32 average by my Garmin. I think the 1:35 on my feet was worth about 13&nbsp;miles on flat lands</p> Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://cannonball.fastrunningblog.com/blog-09-12-2018.html <p>AM - 10 easy (6:58 avg) on Poudre and Timberline.</p> <p>PM - 10 moderate (8:52 avg) on Devil&#39;s Backbone trail system just outside Loveland. Pace was slow due to bad footing in stretches and then running out of light towards the end. I brought my headlamp but left it in the car since I thought I&#39;d be done before it was totally dark. Mistake. Took a spill in the last mile and cut my hand up pretty good. Beautiful run, though, and there were some stretches that were very enjoyable.</p> Wed, 12 Sep 2018 06:00:00 Tue, Sep 11, 2018 http://cannonball.fastrunningblog.com/blog-09-11-2018.html <p>AM - I flew in to Fort Collins last night for a week long training class, so of course I reached out to Paul to do a run or two together. We met at the Timberline and Poudre trailhead and ran a brisk 7 in ~7:05 avg. It was a pleasant run in good company.&nbsp;</p> <p>I was worried about my leg as it was painful all through my travels yesterday. Walking down to my car this morning also brought on sharp pains. But once we got moving it was like I never had an injury. Incredible. I put ice on it back in the hotel and I&#39;ve been pain free all day.</p> <p>PM - Added 6 in 6:52 avg. It&#39;s incredible to run away from the oppressive air of New Orleans. I need to move to the mountains. Also, no pain again. I&#39;m cautiously optimistic.</p> Tue, 11 Sep 2018 06:00:00 Mon, Sep 10, 2018 http://cannonball.fastrunningblog.com/blog-09-10-2018.html <p>2 miles into my run my lower right leg flared. I stopped and streched it and massaged it and managed to hobble home. Didn&#39;t see this coming, and hopefully it will respond to treatment like it did before. On the bright side, my hammy feels 100%.</p> Mon, 10 Sep 2018 06:00:00 Sun, Sep 09, 2018 http://cannonball.fastrunningblog.com/blog-09-09-2018.html <p>6 easy, no watch.</p> Sun, 09 Sep 2018 06:00:00 Sat, Sep 08, 2018 http://cannonball.fastrunningblog.com/blog-09-08-2018.html <p>AM - 16 in 7:05 avg, last 9 or so in the 6:45-6:55 range. Hamstring at 95%. Almost perfect aside from a few minor twinges.</p> <p>PM - 6 easy, no watch. Started very slow and tender and warmed into it. Estimating 7:30 avg. New mileage PR of 104 for the week (previous 101).</p> Sat, 08 Sep 2018 06:00:00 Fri, Sep 07, 2018 http://cannonball.fastrunningblog.com/blog-09-07-2018.html <p>13 in 7:21 avg. Hammy felt great to start, twingy in the middle miles, and great in the final miles. Progress. Pulling the plug on the 5k tomorrow, however. I think I need another week of rehab.</p> Fri, 07 Sep 2018 06:00:00 Thu, Sep 06, 2018 http://cannonball.fastrunningblog.com/blog-09-06-2018.html <p>13 easy. Felt a little better this morning. No pain in lower right leg. Some twinges in left hammy/hip. I worked on it last night with the massage ball and stick. Also have been wearing a hammy wrap through the day.</p> Thu, 06 Sep 2018 06:00:00 Wed, Sep 05, 2018 http://cannonball.fastrunningblog.com/blog-09-05-2018.html <p>AM - 10 easy, 7:44 avg. I had hill sprints on the schedule but scrapped it due to hamstring concerns. I called it &quot;tightness&quot; and &quot;signs of sciatica&quot; last Friday, but its persistence makes me think I&nbsp;have a minor pull. It&#39;s also become more localized to mid-hammy and not so much in the lower hip like I was feeling before. No idea how I might have strained it last week since all my running was slow, and I took Thursday off before I felt it on my Friday run. I want to push through, but at this point in training it seems prudent to take caution.</p> <p>Also felt the lower right leg when I woke up. No pain during my run. Just seems like all the aches and pains are stacking up.</p> <p>PM - 6 easy, I think the avg was around 7:40.</p> Wed, 05 Sep 2018 06:00:00 Tue, Sep 04, 2018 http://cannonball.fastrunningblog.com/blog-09-04-2018.html <p>12 recovery in 8:07 avg. Didn&#39;t plan to run so slow, but I never warmed into this one. Felt like a struggle the whole way.</p> Tue, 04 Sep 2018 06:00:00 Mon, Sep 03, 2018 http://cannonball.fastrunningblog.com/blog-09-03-2018.html <p>AM - 4 x 1 mile on the levee w/ 1:00 rest. Warm/humid, typical summer weather, though temps and dew point have dropped a couple of degrees this week. I had no expectations for this since it&#39;s the first threshold workout of this cycle. I had a ~10 mph breeze out of the east that I ran into for rep #2. I didn&#39;t check splits and after rep #1, so everything from there was by feel. The wind demolished me. I ran the rest with the wind.</p> <p>5:18</p> <p>5:41</p> <p>5:20</p> <p>5:22</p> <p>I&#39;m pretty thrilled that 5:20 was the pace that I gravitated towards. If it&#39;s real and not wind-induced, then this is a great place to be at this point in the cycle. 20 weeks to Houston.</p> <p>PM - 6 easy, no watch. 7:15-7:20&nbsp;estimated avg.</p> Mon, 03 Sep 2018 06:00:00 Sun, Sep 02, 2018 http://cannonball.fastrunningblog.com/blog-09-02-2018.html <p>10 recovery miles. No watch, estimating 7:45 avg.</p> Sun, 02 Sep 2018 06:00:00 Sat, Sep 01, 2018 http://cannonball.fastrunningblog.com/blog-09-01-2018.html <p>AM - 16 miles in 6:38 avg. Still being careful with my right leg, so I didn&#39;t lower the pace as far as I would have liked. But everything is feeling good in the leg. Despite the lack of quality and a couple of missed days, this turned out to be an okay week.</p> <p>PM - 6 easy, no watch.</p> Sat, 01 Sep 2018 06:00:00 Fri, Aug 31, 2018 http://cannonball.fastrunningblog.com/blog-08-31-2018.html <p>12 in 7:02 avg. Quicker pace was fine aside from some tightness in my left hammy. Signs of sciatica as well. Lower right leg held up without pain.</p> Fri, 31 Aug 2018 06:00:00 Thu, Aug 30, 2018 http://cannonball.fastrunningblog.com/blog-08-30-2018.html <p>Unplanned day off. Decided to take a day of rest of the leg and make sure things are right.</p> Thu, 30 Aug 2018 06:00:00 Wed, Aug 29, 2018 http://cannonball.fastrunningblog.com/blog-08-29-2018.html <p>12 easy, 7:24 avg. No pain. Starting to feel confident in my leg. May try something faster tomorrow.</p> Wed, 29 Aug 2018 06:00:00 Tue, Aug 28, 2018 http://cannonball.fastrunningblog.com/blog-08-28-2018.html <p>AM - 12 easy, 7:40 avg. I scraped and iced last night. I was a little sore getting out of bed, but zero pain on the run, then a little bit tender walking into work.</p> <p>PM - 6 easy, no watch, no pain.</p> Tue, 28 Aug 2018 06:00:00 Mon, Aug 27, 2018 http://cannonball.fastrunningblog.com/blog-08-27-2018.html <p>12 easy, 7:44 avg. I have a sporadic&nbsp;lower leg pain that has surfaced in the last week and become frequent enough that I&#39;m concerned. Fast running seems to aggravate it and easy running is painless. So nothing more than easy running until I feel like it&#39;s under control.</p> <p>Trying to diagnose through Google, it looks like posterior tibial tendonitis, though the symptoms aren&#39;t a perfect match.&nbsp;</p> Mon, 27 Aug 2018 06:00:00 Sat, Aug 25, 2018 http://cannonball.fastrunningblog.com/blog-08-25-2018.html <p>AM - Progression run. 16 in 6:26 avg. Started late and cooked in the sun. Had to back off in mile 12 until the sun went back behind a cloud. Dew point was 75, and temps went from 82-88 through the run.</p> <p>8:00, 6:57, 6:36, 6:23, 6:19, 6:20, 6:12, 6:03, 6:03, 6:01, 6:03, 6:10, 6:20, 6:58, 6:26, 6:03.</p> <p>PM - 4 recovery. No watch, but slow.</p> Sat, 25 Aug 2018 06:00:00 Fri, Aug 24, 2018 http://cannonball.fastrunningblog.com/blog-08-24-2018.html <p>12 recovery in 7:44 avg. Got a break in the weather with a dew point in the low-70s for a change.</p> Fri, 24 Aug 2018 06:00:00 Thu, Aug 23, 2018 http://cannonball.fastrunningblog.com/blog-08-23-2018.html <p>9 easy w/ 6 strides. 6:55 avg. I came down sick yesterday evening, which explains why yesterday&#39;s run didn&#39;t go so hot. But I felt relatively okay in today&#39;s heat.</p> Thu, 23 Aug 2018 06:00:00 Wed, Aug 22, 2018 http://cannonball.fastrunningblog.com/blog-08-22-2018.html <p>AM - 3 WU, 6 @ 5:58&nbsp;avg, 4 x 200m sprints, CD to 12. I told my body to shoot for 5:40 effort, and it gave me 5:53 and 5:51 the first 2 miles. I opted not to force the pace and just cruise. Felt fine aerobically. Legs are feeling the bump in miles.</p> <p>5:53, 5:51, 6:02, 6:02, 5:58, 6:02.</p> <p>PM - 6 stroller miles w/ Rylie. 7:20 avg.</p> Wed, 22 Aug 2018 06:00:00 Tue, Aug 21, 2018 http://cannonball.fastrunningblog.com/blog-08-21-2018.html <p>12 easy + 8 strides. 7:30 avg.</p> Tue, 21 Aug 2018 06:00:00 Mon, Aug 20, 2018 http://cannonball.fastrunningblog.com/blog-08-20-2018.html <p>AM - 12 in 6:59 avg.</p> <p>PM - 6 in 7:20.</p> Mon, 20 Aug 2018 06:00:00 Sun, Aug 19, 2018 http://cannonball.fastrunningblog.com/blog-08-19-2018.html <p>8 recovery, no watch.</p> Sun, 19 Aug 2018 06:00:00 Sat, Aug 18, 2018 http://cannonball.fastrunningblog.com/blog-08-18-2018.html <p>3 WU, 10 miles at 5:56 avg, 3 CD. Typical hot/muggy morning at 80F/77F.</p> <p>6:07, 6:00, 5:51, 5:55, 5:55, 5:58, 6:00, 5:51, 5:54, 5:45</p> Sat, 18 Aug 2018 06:00:00