Otherside Running Blog at FastRunningBlog.Com http://cannonball.fastrunningblog.com/ Wed, 23 Aug 2017 21:08:35 FeedCreator 1.7.2 Wed, Aug 23, 2017 http://cannonball.fastrunningblog.com/blog-08-23-2017.html <p>AM - 9 easy</p> <p>PM - 6 easy w/ Rylie.</p> Wed, 23 Aug 2017 06:00:00 Tue, Aug 22, 2017 http://cannonball.fastrunningblog.com/blog-08-22-2017.html <p>2 warmup, 7 miles @ MP, 1 down. I ordered a new pair of Lunaracers and was stoked they arrived yesterday. They&#39;re my favorite tempo shoe of all time. I&#39;d been using the Hyperspeeds, but I&#39;m much more comfortable having a little more padding underfoot with how frequently I&#39;ve been in, and will continue to be in,&nbsp;flats.</p> <p><strong>5:54, 5:54, 5:47, 6:00&nbsp;</strong>(including turnaround),&nbsp;<strong>5:55, 5:54, 5:50&nbsp;</strong>for a 5:54 avg.</p> <p>81 degrees with 77F dew point. I handled the humidity much better than last week, which I attribute to convincing myself to embrace the discomfort ahead of time. I love these longer tempos, and the fitness is starting to come around little by little.&nbsp;</p> <p>I registered for a low-key 5k on Sept 9, which is going to be perfect timing for my training schedule. I am&nbsp;<em>really</em>&nbsp;looking forward to it.</p> Tue, 22 Aug 2017 06:00:00 Mon, Aug 21, 2017 http://cannonball.fastrunningblog.com/blog-08-21-2017.html <p>9 easy</p> Mon, 21 Aug 2017 06:00:00 Sun, Aug 20, 2017 http://cannonball.fastrunningblog.com/blog-08-20-2017.html <p>17 miles, 7:11 avg. 80 degrees with a 78F dew point.</p> Sun, 20 Aug 2017 06:00:00 Sat, Aug 19, 2017 http://cannonball.fastrunningblog.com/blog-08-19-2017.html <p>AM - I slept funny last night and my neck is killing me. I went and did my track workout, but I struggled. Felt like my legs wouldn&#39;t cooperate with what I was telling them to do.</p> <p>4x200m, 4x400m, 4x200, 2:1 time rests</p> <p>33.5, 34.5, 35.2, 33.8</p> <p>70.0, 68.9, 67.8, 68.4</p> <p>33.8, 33.9, 34.2, 33.9</p> <p>PM - 4 easy through a thunderstorm. The rain was nice, but there were a couple lightning strikes close enough that there was no delay to the thunder. Had to get off the levee and run along the street.</p> Sat, 19 Aug 2017 06:00:00 Fri, Aug 18, 2017 http://cannonball.fastrunningblog.com/blog-08-18-2017.html <p>9 easy</p> Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://cannonball.fastrunningblog.com/blog-08-17-2017.html <p>AM - 3 x mile @ threshold w/ 1:00 rests.&nbsp;<strong>5:27, 5:24, 5:28.</strong>&nbsp;3 min rest then 2 x 35s sprints. Conditions were 80F/77F dew point.</p> <p>This felt awesome. Same workout as last week, but I used last week as more of a rust buster. This one I was targeting 5:30 to see how it felt, and coming through a little quicker was just fine.</p> <p>PM - I would call it 6 easy, but it was so hot and humid I&#39;ll just call it 6 hard, very slow miles.</p> Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://cannonball.fastrunningblog.com/blog-08-16-2017.html <p>AM - 9 easy</p> <p>PM - 6 w/ Rylie</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://cannonball.fastrunningblog.com/blog-08-15-2017.html <p>6 miles @ MP, goal was to start at 6:00 for the first 4 and drop to 5:45 the last 2. I struggled with the humidity this morning (80F air / 79F dew point), so it ended up a 6:10 avg for the 6 miles. Splits of 6:09, 6:08, 6:06, 6:01, 6:20, 6:11. Totally fell asleep on the 5th mile.</p> <p>2x35s sprints following the run.</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://cannonball.fastrunningblog.com/blog-08-14-2017.html <p>9 easy, 7:22 avg</p> Mon, 14 Aug 2017 06:00:00 Sun, Aug 13, 2017 http://cannonball.fastrunningblog.com/blog-08-13-2017.html <p>17 miles on the levee. 7:12 avg, last 12 around 7:00 avg. 79F/78 dew point. Hip was sore but never flared like in the past few days.</p> Sun, 13 Aug 2017 06:00:00 Sat, Aug 12, 2017 http://cannonball.fastrunningblog.com/blog-08-12-2017.html <p>AM - 4x200m, 4x400m, 4x200m at City Park w/ 2:1 time rests. 85F air / 79F dew point</p> <p>34.2, 34.8, 34.8, 33.8</p> <p>68.2, 68.9, 68.9, 69.9</p> <p>33.4, 33.4, 32.8, 33.1</p> <p>Hip was bothering me on the warmup, but once again as I got into the workout the pain disappeared.</p> <p>PM - 4 easy</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 http://cannonball.fastrunningblog.com/blog-08-11-2017.html <p>8 easy</p> Fri, 11 Aug 2017 06:00:00 Thu, Aug 10, 2017 http://cannonball.fastrunningblog.com/blog-08-10-2017.html <p>AM - 3 x 1 cruise miles w/ 1:00 rests @ threshold pace. Since it&#39;s very early in the training cycle I opted to not shoot for a set pace, but to run by feel.&nbsp;</p> <p><strong>5:34, 5:41, 5:40</strong></p> <p>A little on the slow side, but that&#39;s okay. Conditions were 82F/80F dew point. That&#39;s the highest humidity I&#39;ve seen so far this summer.</p> <p>Finished with 2 x 35s sprints.</p> <p>My right hip is continuing to give me problems at slower paces. On my warmup it seemed like it wanted to seize. I&#39;m continuing to work on it, but it might cause me some problems if I can&#39;t get a handle on it.</p> <p>PM - 5 easy</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 http://cannonball.fastrunningblog.com/blog-08-09-2017.html <p>8 easy</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 http://cannonball.fastrunningblog.com/blog-08-08-2017.html <p>AM - 6 mile MP tempo, goal was first 4 at 6:00, last 2 at 5:45.</p> <p>Splits: 6:04, 5:56, 6:00, 6:00, 5:46, 5:43</p> <p>2 x 35s sprints</p> <p>2 mile warmup, 1 down</p> <p>Uneventful compared to last week, considering there was no lightning. Conditions were about the same as they&#39;ve been, 79F air and 76F dew point. My shoes and socks were saturated just after 3 miles.</p> <p>PM - 5 easy</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 http://cannonball.fastrunningblog.com/blog-08-07-2017.html <p>8 easy</p> Mon, 07 Aug 2017 06:00:00 Sun, Aug 06, 2017 http://cannonball.fastrunningblog.com/blog-08-06-2017.html <p>16 miles, 7:32 avg. I felt a little worn out and didn&#39;t push the pace. My right hip was complaining a bit, I&#39;ll have to keep an eye on that.</p> Sun, 06 Aug 2017 06:00:00 Sat, Aug 05, 2017 http://cannonball.fastrunningblog.com/blog-08-05-2017.html <p>AM - R-pace session at City Park. 4x200m, 2x400m, 4x200, all 2:1 timed rests.&nbsp;</p> <p>First 4x200m: 32.8-34.1</p> <p>2x400m: 66.9, 67.5</p> <p>Last 4x200m: 33.2-33.8</p> <p>I&#39;m starting a gradual buildup in volume for the Saturday session. The 400s hurt a lot, and I&#39;m looking forward to embracing more of the same. It was super muggy at 80F air/ 78F dew point. I couldn&#39;t help being amazed at how much sweat my body is capable of producing. I was running in lane 3, and by the end of the session it looked like a rain cloud had done a lap around the track.</p> <p>PM - 4 easy to cap off a great week of training.</p> Sat, 05 Aug 2017 06:00:00 Fri, Aug 04, 2017 http://cannonball.fastrunningblog.com/blog-08-04-2017.html <p>7.5 super easy with a friend who was in town. I met him on St. Charles and we ran down the trolley tracks, did a loop of Audobon Park and ran back. I added a mile from there. First time on this run and it was pretty cool. Also first run in my new Rides -- there is no shoe I love more than these at the moment.&nbsp;</p> Fri, 04 Aug 2017 06:00:00 Thu, Aug 03, 2017 http://cannonball.fastrunningblog.com/blog-08-03-2017.html <p>AM - 6 mile MP tempo, starting at 6:00 pace and dropping down the last 2 miles. The temps were cool! 74F/73F dew point, and it was drizzling when I left the house. It was breezy, about 10 mph sustained, but I&#39;m happy to take it with the cooler weather. It&#39;s a rare treat in August.</p> <p>There was a little lightning over the city right at first, but it was infrequent and many miles away. I hit mile 1 in <strong>6:01</strong>&nbsp;and mile 2 in <b>6:07</b>. Just as I was approaching it, the bridge got struck by a flash that seemed to fill the entire sky overhead. I was at my turnaround and was happy to head the other direction.&nbsp;I made mile 3 in <strong>6:08</strong>, and then things started to get crazy. First the rain hit. I was instantly soaked. The wind was in my face and I was getting lashed by the rain, and I couldn&#39;t see much. Then the lightning intensified. The thunderhead seemed to move directly overhead, and flashes were frequent and intense and CLOSE. It was surreal. I thought it wise to get to lower ground, so I ran down the levee to the adjacent road and followed that as long as possible. I missed my 4-mile split.&nbsp;</p> <p>I hit the end of the road and stopped. I had to either get back on the levee or try to wait out the storm, and it was a 3/4 mile stretch before I could get off the levee again. There seemed to be a break in the lightning, so I made a run for it. It seemed like no sooner had I made the decision before there was just flash after flash after flash. Up close and in my face, hardly any time between strikes and booms. Adrenaline pumping, I made it to the other end and dropped down to the road.&nbsp;<strong>5:45</strong>&nbsp;for mile 5.&nbsp;</p> <p>I could enjoy the scene a little better from lower ground, but I still kept my foot on the gas. The storm continued, but I made mile 6 in&nbsp;<strong>5:35</strong>&nbsp;for an average pace of&nbsp;<strong>5:57.</strong>&nbsp;The tempo finished at my front door and I didn&#39;t bother with a cooldown and headed striaght inside. 35:42 final time.</p> <p>PM - 4 easy w/ Rylie.</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 http://cannonball.fastrunningblog.com/blog-08-02-2017.html <p>AM - 8 easy</p> <p>PM - 5 w/ Rylie</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 http://cannonball.fastrunningblog.com/blog-08-01-2017.html <p>8 x levee sprints (~40s).</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 http://cannonball.fastrunningblog.com/blog-07-31-2017.html <p>8 easy</p> Mon, 31 Jul 2017 06:00:00 Sun, Jul 30, 2017 http://cannonball.fastrunningblog.com/blog-07-30-2017.html <p>16 miles on the levee, 7:07 avg. Started at 7:46 and 7:21 and then stayed right around 7:00 pace. 80F w/ 72F dew point. That drop in dew point made the run bearable.</p> Sun, 30 Jul 2017 06:00:00 Sat, Jul 29, 2017 http://cannonball.fastrunningblog.com/blog-07-29-2017.html <p>AM - Headed to City Park for 8x200m on the track.&nbsp;</p> <p>34.0, 34.1, 33.7, 33.1, 33.5, 33.7, 34.0, 32.8</p> <p>82F with a 78F dew point. It felt good to be on the track. I&#39;m slower than I want to be right now, but I suppose that&#39;s the point of doing these.</p> <p>PM - 4 easy</p> Sat, 29 Jul 2017 06:00:00 Fri, Jul 28, 2017 http://cannonball.fastrunningblog.com/blog-07-28-2017.html <p>8 easy</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 http://cannonball.fastrunningblog.com/blog-07-27-2017.html <p>8 easy</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 http://cannonball.fastrunningblog.com/blog-07-26-2017.html <p>AM - 4 miles @ MP. Shooting for 6:00 -- splits were 6:08, 6:04, 6:07, 5:46. <strong>6:02 avg</strong>.</p> <p>Swampy conditions, 82&deg;F air and 79&deg;F dew point, but I felt better after half way and the 5:46 was a surprise. This one felt like how a short MP tempo should feel. Finished with 2x35s fast.</p> <p>PM - 5 easy w/ Rylie.</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 http://cannonball.fastrunningblog.com/blog-07-25-2017.html <p>8 easy</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://cannonball.fastrunningblog.com/blog-07-24-2017.html <p>8 easy</p> Mon, 24 Jul 2017 06:00:00 Sun, Jul 23, 2017 http://cannonball.fastrunningblog.com/blog-07-23-2017.html <p>10 easy</p> Sun, 23 Jul 2017 06:00:00