Blog Running Blog at FastRunningBlog.Com http://rjwoodsy.fastrunningblog.com/ Sun, 25 Aug 2019 15:02:43 FeedCreator 1.7.2 Sat, May 26, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-26-2007.html <p>10 miles 61:13</p> <p>Gainesville Trails</p> <p>I went up to UF to watch the East Track and Field Regional Championships and joing the NC State guys for a Saturday morning run.&nbsp; I went 10 miles in a really nice forest which gave constant shade on a cool Saturday morning.&nbsp; It was nice running with people as Chris Seaton, Wes Smith, John Crews, and Chris Kollar provided what might be my first running companions of 2007.&nbsp; </p> Sat, 26 May 2007 06:00:00 Fri, May 25, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-25-2007.html <p>13 miles 78:16</p> <p>Daytona Sidewalks</p> <p>I got in another semi-long run going 13 miles on my normal 13 loop.&nbsp; There's no way I could have handled looping around the baseball field again and the foot is feeling really good.&nbsp; My stomach got all jacked up in this run so with the fatigue and dehydration I was left lying motionless on my living room floor for close to 30 minutes after completion of the run.&nbsp; </p> Fri, 25 May 2007 06:00:00 Thu, May 24, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-24-2007.html <p>12 miles</p> <p>Daytona Sidewalks</p> <p>I did my good ole reliable fartlek run on 1-2-3-4-5-5-4-3-2-1 min with 1/2 of the previous interval for recovery.&nbsp; I spent the majority of it looping around the baseball field on the softer cinder surface.&nbsp; It was long for me but I felt pretty good.&nbsp; The weather was pretty cool for around here but I still was drenched in sweat afterwards.&nbsp; </p> Thu, 24 May 2007 06:00:00 Wed, May 23, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-23-2007.html <p>10 miles 60:16</p> <p>Daytona Sidewalks</p> <p>I went out for another 10 miler along the sidewalks of Daytona.&nbsp; It was a pretty nice day out for late May in Florida.&nbsp; High's were in the low to mid 80's for the second day in a row (and what will be for the next 4 or 5 days).&nbsp; All in all it was quite nice out.</p> Wed, 23 May 2007 06:00:00 Tue, May 22, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-22-2007.html <p>Aguajog</p> <p>I did 45 minutes of aquajogging today.&nbsp; I was going to do the bike as well but it seems as though I've been sluggish lately so I opted against the bike.</p> Tue, 22 May 2007 06:00:00 Mon, May 21, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-21-2007.html <p>9 miles</p> <p>Embry-Riddle Track</p> <p>Today's workout was 400's.&nbsp; Specifically 9x400m with 2:30 recovery.&nbsp; It did not go well.&nbsp; Actually, it was ok, but I was slow on a lot of it and even early on I felt bad.&nbsp; The whole thing felt like a struggle.&nbsp; It didn't help that it was really hot and windy out.&nbsp; Pace was supposed to be 58 but the workout ended up going 57.8, 58.7, 59.3, 58.6, 60.0, 60.1, 61.0, 60.2, 60.6.&nbsp; I added the decimals because too many of them were pointlow which drove me nuts.&nbsp; </p> Mon, 21 May 2007 06:00:00 Sun, May 20, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-20-2007.html <p>10 miles 60:25</p> <p>Daytona Sidewalks</p> <p>Again, I'm writing this a week later and I can't recall anything at all about this run.&nbsp; Apparently though this is when I changed out my shoes for a new pair.&nbsp; Love the Mizunos.</p> Sun, 20 May 2007 06:00:00 Sat, May 19, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-19-2007.html <p>13 miles 79:20</p> <p>Daytona Sidewalks</p> <p>After making note of my lack of long runs early in the week, coach Hopfe and I decided that it would be good to get in a longer effort.&nbsp; I typically would not consider 13 miles a long run but it felt long today and my lack of endurance strength was again made evident reaffirming my notions to axe the 5k and stick with the mile.&nbsp; Also, in order to keep the foot feeling good I did about half of my run looping around a ~1/2 loop around a baseball field on a cinder type surface.&nbsp; That got old before I even completed a loop but for soft surfaces it was the only option.&nbsp; </p> Sat, 19 May 2007 06:00:00 Fri, May 18, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-18-2007.html <p>11 miles</p> <p>Embry Riddle</p> <p>Today was a lactic threshold workout of 2X3 miles with there to be a slight increase in the middle mile (~10sec).&nbsp; It was a pretty hot out which probably, definately, pushed me over the lactic threshold.&nbsp; I did the first 3 miles completely on the track in 15:11 (5:06, 4:58, 5:07) but it got really old quick and by the end I was feeling like I crossed lactic trhreshold.&nbsp; I took 2 min recovery then decided to do the next interval going around the fields.&nbsp; I ran 15 min looping around the fields and up the hill.&nbsp; It was just an estimate and was, I'm sure, short of 3 miles but I was glad I got off the track and did the lactic work based on feel and not a track time.&nbsp; I felt ok today, considering the heat, and felt pretty good once I was off the track.</p> Fri, 18 May 2007 06:00:00 Thu, May 17, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-17-2007.html <p>10 miles 59:44</p> <p>Daytona Sidewalks</p> <p>I went for my normal 10 mile run on the sidewalks of Daytona Beach, Florida.&nbsp; I'm writing this a week and a half after I did this run and I can't remember anything about this run.&nbsp; </p> Thu, 17 May 2007 06:00:00 Wed, May 16, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-16-2007.html <p>AM Aqua Jog 45 min</p> <p>After 6 days in a row of running the foot still felt good but the aching in it was increasing slightly so it was good to get a day off of it.</p> <p>PM Exercise Bike</p> <p>I rode for 30 minutes goind 12.82 miles and burning 878 calories</p> Wed, 16 May 2007 06:00:00 Tue, May 15, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-15-2007.html <p>9 miles</p> <p>Embry-Riddle Track</p> <p>The plan was to go 4X1600 but it was quite clear early that I wasn't on it today.&nbsp; The 2nd 1600 was slow and after that I was forced to shorten the workout up to 1200m and then 800m.&nbsp; Times were 4:32, 4:40, 3:32, 2:13.&nbsp; the 2:13 at the end was fast and encouraging but it was also just about all I had in me.&nbsp; I think the lack of long runs and base work over the past couple of months due to the plantar fasciitis is showing up in my struggles in longer workouts.&nbsp; I had intended on racing a 5k on June 2nd but I think it's pretty clear that that lack of strength would be magnified in a 5k thus I'm now going to be entering myself in the 1 mile that weekend.&nbsp; </p> Tue, 15 May 2007 06:00:00 Mon, May 14, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-14-2007.html <p>10 miles 59:32</p> <p>Daytona Sidewalks</p> <p>Long day of travel. Ran 10 miles and am ready for bed.&nbsp; Felt pretty good, I haven't been sore from the race.&nbsp; The plantar feels great but my 4th metatarsal aches a little.&nbsp; Nothing though really worth mentioning.&nbsp; </p> Mon, 14 May 2007 06:00:00 Sun, May 13, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-13-2007.html <p>10 miles 61:34</p> <p>Nashville Sidewalks</p> <p>I had a late flight out of Nashville (4pm) so I took my time getting up in the morning, having breakfast, some starbucks, and then eventually going for a run.&nbsp; I went straight out, through Vanderbilt's campus, through Belmont's campus, and eventually past the Tennessee State Fair.&nbsp; It was a pleasant run.&nbsp; I went out 31 min then headed back the way I came.&nbsp; I got lost for a bit by the state fair which could have been a disaster but I figured it out quickly.&nbsp; I had a layover in DC and missed my connection leaving my on my college roomate's couch which incidentally is the same couch I purchased used from Heleig Meyers in Boone in 1999 for $200.&nbsp; It was disgusting then, got worse through college, and now was unbearable.&nbsp; I miss that couch.</p> Sun, 13 May 2007 06:00:00 Sat, May 12, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-12-2007.html <p>Nashville High Performance Twilight Meet II</p> <p>1500m - 3:47.44 10th place</p> <p>This was my first legit shot at racing since I raced a mile back in February in Daytona.&nbsp; It was a really good 1500m field on a really fast track on a warm night which was a nice temperature for the distance.&nbsp; The race went out quick over the first 100 meters with the rabbit fighting to get in the lead.&nbsp; I was coming from an outside position as I was the highest seed in the race.&nbsp; It set me up well to get in good position early, around 5th, but it also set me up to run the first curve in lane 2.&nbsp; Coming off the turn though I quickly settled in against the rail in 5th position and settled into a groove.&nbsp; We went through the first 400m in 59.&nbsp; It seemed brisk early but I settled in well.&nbsp; No one was fighting for position over the next bit of the race and we settled into 60 second pace going through the 800m in 1:59.&nbsp; Coming around with 500m to go I was still tucked in the same spot but I was feeling ambitious and started to make a move to go around the pack of 4 I was tightly riding.&nbsp; I got around 1 guy, pulled up on the shoulder of another, but was held off and tucked back into 4th position going through with a lap to go in 2:44.&nbsp; I spent that last of my reserves on that silly little move with 1.3rd of the race remaining and began to fall off of the lead pack of 3.&nbsp; I felt like I was running really tight and could tell I had slowed up significantly.&nbsp; I kept waiting for someone else to pass me.&nbsp; This gradual falling off of the pace continued with no one passing me until there was 100m to go in the race.&nbsp; Then everyone passed me.&nbsp; Literally everyone.&nbsp; I went from 4th to 10th and could do nothing to stop it.&nbsp; I ran a 63 last lap which isn't too bad considering it was a &quot;rig&quot; situation.&nbsp; Also it's encouraging for future races as the last lap will get drastically better from race to race.&nbsp; The winning time was 3:41 with 3rd place being 3:42.&nbsp; The second pack which ate me up with 100m to go was from 3:45 to 3:47 (I was within .1 from 9th and the back of that pack).&nbsp; It was overall a good race back and show's a lot of room for simple improvements.&nbsp; I think had I relaxed and tried to tuck in behind the lead 3 I could have stolen maybe another 100m with the leaders which could have had a big impact on my finish.&nbsp; I need to be more patient in future races.&nbsp; I think my next race will be back in Nashville in 3 weeks for thier next meet.&nbsp; It's got prize money in the 5k so I'm in.&nbsp; </p> Sat, 12 May 2007 06:00:00 Fri, May 11, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-11-2007.html <p>4 miles 25:11</p> <p>Pre-Race 4 miles</p> <p>I did my normal pre race out and back from my apartment.&nbsp; I still didn't feel all that fresh but it was a long day.&nbsp; Friday's are my only day of classes so I had to get up early for those, cram in a run, then drive up to Jacksonville to fly to Nashville.&nbsp; I'm exhausted just thinking about it.&nbsp; But it's so much better traveling the day before an evening race because you can sit and relax all day on race day.&nbsp; I'm think this race can go well for me.</p> Fri, 11 May 2007 06:00:00 Thu, May 10, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-10-2007.html <p>8 miles</p> <p>Daytona Sidewalks</p> <p>Ran 6 miles in 37:11 then went to the track and did a mile of staights and curves then a mile cool down.&nbsp; I felt kind of flat today and definately didn't feel fast doing the strides.&nbsp; At least the air was clear today and it was quite nice out for a run with the overcast sky and strong breeze.&nbsp; Very unDaytona in Mayish.</p> Thu, 10 May 2007 06:00:00 Wed, May 09, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-09-2007.html <p>Aqua Jog</p> <p>I was going to do my usual pre race workout of a 2 mile threshold run and strides but the smoke was really bad today so I went to the pool for more aqua jogging instead.&nbsp; I did an aquajog workout of 12X1min with 1 min recovery.&nbsp; At that time span I could really get after it.&nbsp; After 6 of them my pulse was 156 and after the 12th it was 200.&nbsp; A very solid workout.</p> Wed, 09 May 2007 06:00:00 Tue, May 08, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-08-2007.html <p>AM Aqua Jog</p> <p>I did 45 minutes of aquajogging this morning.&nbsp; It was glorious.</p> <p>PM Bike</p> <p>Rode on the bike for 30 min doing the usual 5 min pickup.&nbsp; I kept my heart rate above 140 the whole time and hovered around 160 the last 10 min.&nbsp; I traveled 12.90 miles and burned 884 calories.&nbsp; Or so it says.</p> Tue, 08 May 2007 06:00:00 Mon, May 07, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-07-2007.html <p>10 miles 59:58</p> <p>Daytona Sidewalks</p> <p>Did a solid 10 miler today.&nbsp; The weather was incredible, the smoke was gone, and I felt pretty good.&nbsp; I had intended on taking today as a recovery day either in the pool or on the bike but the foot feels great and the weather was too perfect to not get outside.&nbsp; I also got in some pullups and even a couple of pushups.&nbsp; This is my 5th day of running in a row logging 46 miles and 2 workouts and the foot feels great.&nbsp; It's a good sign.</p> Mon, 07 May 2007 06:00:00 Sun, May 06, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-06-2007.html <p>Atlantic High School Track</p> <p>I had intended doing 12X400 with short recovery (45 sec) at 60 with 400m recovery after sets of 4.&nbsp; I wanted to get in a workout to simulate the burn from a race which I accomplished but unfortunately the burn came pretty early.&nbsp; I only made it through 7 1/2 doing them in 60, 61, 61, 61; 61, 61, 63.&nbsp; I wanted to get in some more speed though so I did 2x200 in 27 and then called it a day.&nbsp; It was a tough day and I felt like I was fighting very early.&nbsp; </p> Sun, 06 May 2007 06:00:00 Sat, May 05, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-05-2007.html <p>10 miles 58:38</p> <p>Daytona Sidewalks</p> <p>Another sweatfest.&nbsp; Other than the oppressive humidity I felt pretty good again today.&nbsp; The foot feels as good as it's felt since early February.&nbsp; It's a cruel twist though that it is feeling good as the weather is getting nasty.&nbsp; God must hate me.</p> Sat, 05 May 2007 06:00:00 Fri, May 04, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-04-2007.html <p>10 miles 59:07</p> <p>Daytona Sidewalks</p> <p>This was the first run I've been on this year where the humidity was out of control.&nbsp; It just cranked up and it did so without it having rained in quite some time.&nbsp; By about 3 miles I was drenched in sweat.&nbsp; It wasn't ridiculous hot out though...mid to upper 80's...and I was running at dusk so even at times there was a cool breeze.&nbsp; I've got to get used to this though because it's going to be about 5 months before I see a run that doesn't require squiging my shorts afterwords.&nbsp; On a positive note the foot's feeling really well.&nbsp; </p> Fri, 04 May 2007 06:00:00 Thu, May 03, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-03-2007.html <p>8 miles</p> <p>Frostproof High School</p> <p>Traveled well southwest of Orlando to the middle of nowhere to help rabbit Stu, an Embry Riddle runner, To a 5:05 paced 10k.&nbsp; It was an impossible day to do it though as there was smoke in the air from the forests burning in Georgia and it was 96 degrees out.&nbsp; The track was also black which didn't help to cool things either.&nbsp; I planned on running the full 10k at that pace but only went 4 miles in 20:38 (5:08, 5:08, 5:09, 5:11) before calling it.&nbsp; I actually was doing ok with the heat and smoke, but my right hamstring and both calves were a little jacked up from the previous workout on Monday and I didn't want to tear into them with a race in 9 days and 1 more hard workout coming this weekend.&nbsp; Also after 5k Stu fell off of pace so I didn't feel the obligation to continue to battle through the misery.</p> Thu, 03 May 2007 06:00:00 Wed, May 02, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-02-2007.html <p>Aqua Jog</p> <p>I aquajogged for 45 minutes.&nbsp; I was a little beat up so I decided against the eveing ride on Bruno.</p> Wed, 02 May 2007 06:00:00 Tue, May 01, 2007 http://rjwoodsy.fastrunningblog.com/blog-05-01-2007.html <p>Bike</p> <p>I rode the stationary bike (Bruno from now on) for 45 min going 19.00 miles and burning 1324 calories.&nbsp; This is the longest I've rode Bruno so I incorporated 2 5 min pickups in it.&nbsp; I find that after the pickups on Bruno the regular pace gets a lot easier and by the end of my time on Bruno I'm really cranking out the miles.&nbsp; </p> Tue, 01 May 2007 06:00:00 Mon, Apr 30, 2007 http://rjwoodsy.fastrunningblog.com/blog-04-30-2007.html <p>ERAU Track</p> <p>Breakdown 1000's</p> <p>I was back on the track today to do a serious workout.&nbsp; Breakdown 1000's (x's 6) were on the agenda with a 1500m race looming 2 weeks out.&nbsp; I did 2 regular 1000's 3 breakdowns of 500-300-200 and one final regular 1000 with splits of 2:49, 2:48; 75, 45, 30; 74, 45, 30; 75, 46, 29; 2:47.&nbsp; The first 1000's I felt a little flat on but got through them pretty easily.&nbsp; For the breakdowns I felt like I was pushing good but couldn't seem to break through any of them on sub 60 pace.&nbsp; The last 1000m I wasn't sure if I'd be able to make it through but once I got going the 67-68 pace felt pretty easy and even felt like I was going pretty slow.&nbsp; It was a good workout though...exactly what I was wanting to see in my progression towards getting back in race shape.</p> Mon, 30 Apr 2007 06:00:00 Sun, Apr 29, 2007 http://rjwoodsy.fastrunningblog.com/blog-04-29-2007.html <p>3 miles 18:34</p> <p>Sidewalks</p> <p>I went for a shorter recovery run.&nbsp; The plantar ached slightly but nothing that was bad.&nbsp; I took it easy on it today going for a run with Ricky and Stroupe who are shells of their former runner selves.&nbsp; </p> Sun, 29 Apr 2007 06:00:00 Sat, Apr 28, 2007 http://rjwoodsy.fastrunningblog.com/blog-04-28-2007.html <p>13 miles 79:05</p> <p>McAlpine Park</p> <p>I went for a&nbsp;long run at McAlpine Park.&nbsp; McAlpine is one of those &quot;holy&quot; places for me to run as it was the site for every major race I cared about in high school.&nbsp; I won a team state title there as a senior and lost a state title my junior year in a tie breaker situation.&nbsp; That loss was in my first season running ever and it really lit a fire in me that I still can't seem to shake.&nbsp; Also at McAlpine I had my first good college xc race coming in 4th at the NC intercollegiate meet as a RS Sophomore in 25:04.&nbsp; And McAlpine also served for one of the biggest running disasters I was involved with the following season at Great American when I superman dove into a tree.&nbsp; They held the race at night and under lights which not too suprisingly turned out to be a bad idea.&nbsp; A bad idea was made even worse when a rain storm blew in knocking out some of the lights on the course.&nbsp; Then came the two duke guys I was a little behind who fell into a ditch and upon rising took my legs out from under me sending me hurling shoulder first into a tree.&nbsp; As I layed in the ditch I kept thinking &quot;I hope I'm hurt enough to not have to finish.&quot;&nbsp; But I wasn't and after a little laying around in a daze I got back up and jogged pathetically in to the finish over the last half of the race.&nbsp; Good ole McAlpine.&nbsp; Anyway, I went for a long run, the first in a while, and felt pretty good.&nbsp; The foot held up very well during the run and felt fine afterwards as well.&nbsp; I ran the 8k course, added on 3 miles on an out and back, then ran the 8k course again.&nbsp; The problem with McAlpine for me is that it gives you markers for every 200 meters.&nbsp; And of course I always check my splits.&nbsp; The first 8k I did a good job of keeping things under control with the fear of the remaining 8 miles lingering in my head.&nbsp; I ran 31:30 for that bit.&nbsp; But things were getting progressively faster and with the last 8k to go I got moving pretty good and ended up running 28:41.&nbsp; It felt good though.&nbsp; </p> Sat, 28 Apr 2007 06:00:00 Fri, Apr 27, 2007 http://rjwoodsy.fastrunningblog.com/blog-04-27-2007.html <p>AM Aqua jogging</p> <p>Did 45 min of aqua jogging.&nbsp; 45 minutes of back and forth over about 40 feet in 11.5 feet of water kicking my legs, pretending to run, in clorine water.&nbsp; </p> <p>PM Exercise Bike</p> <p>Did 30 min on the exercise bike with my favorite little 5 min pickup as always.&nbsp; I went 12.54 miles, burned 860 calories, and tortured my bony butt.&nbsp; </p> Fri, 27 Apr 2007 06:00:00 Thu, Apr 26, 2007 http://rjwoodsy.fastrunningblog.com/blog-04-26-2007.html <p>11 miles</p> <p>ERAU fields and Track</p> <p>I did a 6 mile tempo run today.&nbsp; Well, it was a 30 min tempo that wasn't measured out.&nbsp; I did the first mile on the track though in 5:03.&nbsp;&nbsp;Then I ran over to the fields which I'm sure was much slower cause of the grassy surface and GIANT hill on the side of the 2 fields I made sure to run up every time.&nbsp; From there it was back to the track were I did a little over 3 laps before the 30 min was up.&nbsp; The 3 laps were done in 3:49 which is about 5:05 pace.&nbsp; I then clocked my pulse at 180.&nbsp; It's the first time I've ever checked pulse following a workout so I have no idea what to make of that at this point in time.&nbsp; I felt pretty good though today.&nbsp; It was blazing hot and humid which made the workout much harder than it should have been.&nbsp; The foot felt good the whole way and I never really noticed it, even on the cool down.&nbsp; The last few days have been great getting in a few workouts, getting new mizuno gear, and just feeling like a runner again.</p> Thu, 26 Apr 2007 06:00:00