Hurdle the Dead, Trample the Weak Running Blog at FastRunningBlog.Com Thu, 23 Nov 2017 22:20:56 FeedCreator 1.7.2 Mon, Nov 20, 2017 <p>I don&#39;t think I will be running today. I got in a pretty bad accident today on my way to lunch.</p> <p>I was going southbound on 700 East in between 11400 South and 12300 South in front of the Trax station when the light turned red and I began to slow down. Apparently the guy behind me didn&#39;t see me stop and he rear ended me pretty hard. When he hit me the my head flew backwards and went through the back windshield and completely shattered it. Most of the damage was done to his car.</p> <p>So far the only thing wrong with my car is my shattered back windshield, and the bumper. I&#39;m lucky to have an old truck because it was made with a real steel bumper and that bumper&nbsp;saved my car from further damage and possibly me from any other damage as well.</p> <p>I got everything worked out with the police and his insurance is going to have to pay for it so I got my a new windsheild and bumper.</p> <p>Just to be sure I don&#39;t have a concussion, I won&#39;t be running today.</p> <p>&nbsp;</p> <p>Update:</p> <p>I went to the hospital and they they said I was fine and had a mild concussion. I stayed there for 2 hours so that they could watch me but in the end they said that I would be okay. The doctor also said that I could return to running tommorrow if I felt okay so we will see how that goes.</p> <p><img alt="My back windshield" src=";ik=8726174ca1&amp;view=att&amp;th=15fdaf0004fba97a&amp;attid=0.1&amp;disp=safe&amp;realattid=1584615037074407424-local0&amp;zw" style="float: left; width: 240px; height: 400px;" /></p> <p><img alt="Another photo of my windshield" src=";ik=8726174ca1&amp;view=att&amp;th=15fdaef79b20fbf7&amp;attid=0.1&amp;disp=safe&amp;realattid=1584615014876053504-local0&amp;zw" style="width: 240px; height: 400px;" /></p> <p><img alt="My &quot;damaged&quot; bumper that saved my car" src=";ik=8726174ca1&amp;view=att&amp;th=15fdaf0004fba97a&amp;attid=0.2&amp;disp=safe&amp;realattid=1584615037074407424-local1&amp;zw" style="width: 480px; height: 288px;" /><img alt="The other persons car" src=";ik=8726174ca1&amp;view=att&amp;th=15fdaef79b20fbf7&amp;attid=0.2&amp;disp=safe&amp;realattid=1584615014876053504-local1&amp;zw" style="width: 480px; height: 292px;" /></p> Mon, 20 Nov 2017 07:00:00 Sat, Nov 18, 2017 <p>PM: 10 miles</p> <p>Ran 10 milese of just hills.</p> <p>So by Alta there is a a couple of neighborhoods next to eachother that all have a hill in them and so I ran up and down those hills for 10 miles. I included the strava workout so you guys can get a better idea of what I did. Anyway it was a lot harder than I thought it was going to be, but I liked it.</p> <p>I finally got new shoes so my knees will stop hurting. I got two pairs so that I can switch them out and give one pair a break for a day. I got the Saucony Grid Phantom and the Saucony Grid Cohesion 10. Can&#39;t wait to get running in them on Monday.</p> <p><iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="" width="590"></iframe></p> Sat, 18 Nov 2017 07:00:00 Thu, Nov 16, 2017 <p>PM: 8 miles</p> <p>8 miles easy with Ian in about 60 min.</p> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>400 Splits</caption> <tbody> <tr> <td>1</td> <td>2</td> <td>3</td> <td>4</td> <td>5</td> <td>6</td> <td>7</td> <td>8</td> <td>9</td> <td>10</td> <td>11</td> <td>12</td> </tr> <tr> <td>73 sec</td> <td>70 sec</td> <td>73 sec</td> <td>73 sec</td> <td>73 sec</td> <td>71 sec</td> <td>73 sec</td> <td>72 sec</td> <td>70 sec</td> <td>70 sec</td> <td>69 sec</td> <td>68 sec</td> </tr> </tbody> </table> <p>PM: 6 miles</p> <p>Had an amazing workout today. We ran 12 X 400 M @ 75-70 with 1-2 minutes rest.&nbsp;</p> <p>We started out pretty good, the wind was off and on throughout the workout, but when it was blowing it was blowing hard. We started out 2 min rest between reps for the first 2 reps, 1:30 rest for the next 2 reps, and then 1:15 rest for the rest. We decided that 1:15 rest was good enough to recover enough that each rep was still hard. Ended the workout fast and ran a 1.5 mile cool down.</p> <p>I got my ACT score back today and I got a 30. Super excited about that.</p> Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 <p>PM: 5 miles</p> <p>5 easy miles around the city taking it easy.</p> Tue, 14 Nov 2017 07:00:00 Mon, Nov 13, 2017 <p>PM: 12 miles</p> <p>Ran 12 miles in the gully by running the Gully Long run twice.&nbsp;</p> <p>I&#39;ll be honest, I had a crappy workout today. I started off great and felt awesome but as the run progressed, I began to feel more and more sick. It got to a point where I had to fall back and take my own pace. I finished the 1st loop quite nauseous and began the second. About 2 miles into the second loop, I ran over to the side of the trail and emptied my stomach, then kept going to finish. Felt a little better after that, but was still pretty sick.</p> Mon, 13 Nov 2017 07:00:00 Fri, Nov 10, 2017 <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>1200 Splits</caption> <tbody> <tr> <td>1</td> <td>2</td> <td>3</td> </tr> <tr> <td>3:56</td> <td>4:06</td> <td>3:57</td> </tr> </tbody> </table> <p>PM: 5.75 miles</p> <p>Had a great track workout today. We ran 3 X 1200 M @ race pace without looking at your watch.</p> <p>Felt good to be doing some speed again. We ran the 1st one perfectly, the 2nd one was a little slower because the wind picked up, and the 3rd was good again. I felt good to be working on speed again.</p> Fri, 10 Nov 2017 07:00:00 Thu, Nov 09, 2017 <p>PM: 8 miles</p> <p>Created a new loop in the gully and called it the Gully Longest Run or The Reich. My knee felt a lot better so that is good although I totally forgot to go and get some new shoes. Looks like I&#39;ll have to go tomorrow.</p> Thu, 09 Nov 2017 07:00:00 Wed, Nov 08, 2017 <p>PM: 6 miles</p> <p>I wanted to get 8 miles but my knee started to bug me and it got worse, so I decided to stop at 6.&nbsp;</p> <p>I think the reason my knee hurts is a couple of days ago I stretched it wrong and so I think it is still recovering from that. Also, my shoes have over 1000 miles on them so I&#39;m going to get new shoes tomorrow and that will hopefully help a lot.</p> Wed, 08 Nov 2017 07:00:00 Tue, Nov 07, 2017 <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>200 Splits</caption> <tbody> <tr> <td>1</td> <td>2</td> <td>3</td> <td>4</td> <td>5</td> <td>6</td> <td>7</td> <td>8</td> <td>9</td> <td>10</td> <td>11</td> <td>12</td> </tr> <tr> <td>:41</td> <td>:40</td> <td>:30</td> <td>:38</td> <td>:37</td> <td>:36</td> <td>:35</td> <td>:34</td> <td>:33</td> <td>:32</td> <td>:31</td> <td>:30</td> </tr> </tbody> </table> <p>PM: 7.5 miles</p> <p>Had a pretty easy workout today in my opinion. Ran 4 miles for a warm up and then ran 12 X 200 M starting in the low 40s and ending in the low 30s and then a 2 mile cool down.</p> <p>Was pretty easy to do. We started at 41&nbsp;for our 200s and ended at 30.</p> Tue, 07 Nov 2017 07:00:00 Mon, Nov 06, 2017 <p>PM: 7 miles + hills</p> <p>Ran the gully longer run again. Held an average 6:40 pace.</p> <p>I wasn&#39;t able to run with the rest of the team becaus I lost my truck keys and had to find a ride home so that I could go and get my spare to be able to drive so that was a bummer. But during the run, I was feeling good the whole time, although I did start way to fast and so I had to recover from that, but I did it. It was pretty chilly when I started but it eventually warmed up. It&#39;g getting to that time of year where I actually need to keep my shirt on when I run.</p> <p>While I was finishing up my last couple of miles I saw a couple trying to take a selfie with the gully as the background, so being a good person I slowed down to let them take the photo. Well I could hear her counting down to take the photo, so when she got to 1 shirtless me in short shorts jumped into the photo posed and smiled and then ran off. Hopefully I was able to photobomb them in time. Guess I&#39;ll never know.</p> Mon, 06 Nov 2017 07:00:00 Sat, Nov 04, 2017 <p>PM: 12 miles</p> <p>During the first 3-4 miles I was really tired and couldn&#39;t really focus, but going up Shut up hill really woke me up so then the rest of the run I was fine. Averaged a 6:40 mile.&nbsp;</p> Sat, 04 Nov 2017 06:00:00 Fri, Nov 03, 2017 <p>PM: 6 miles</p> <p>Had a nice easy recovery day and ran 6 miles in lower gully.</p> Fri, 03 Nov 2017 06:00:00 Thu, Nov 02, 2017 <p>PM: 6 miles + hills</p> <p>Ran 6 miles in the gully with 8 X 1 min hills @ race pace.</p> <p>We did the hills first and they were really hard and then we ran the rest of the gully.</p> Thu, 02 Nov 2017 06:00:00 Wed, Nov 01, 2017 <p>PM: 10 miles</p> <p>Ran 10 miles on Porter Rockwell with 12 X 30 sec hard mixed in there.</p> <p>It was a solid run and I felt great the whole time. I was a little challenging towards the end, but overall it was a great workout.</p> <p>100 pushups and 100 abs in the evening.</p> Wed, 01 Nov 2017 06:00:00 Tue, Oct 31, 2017 <p>PM: 7 miles</p> <p>Ran 7 miles in the Gully with Murph and Ian. Feels good to finally be back. This week will probably be just a mile building week.</p> <p>Went to the LAMEST halloween party this year. Instead of all the scary horror movies and what not, we decorated gingerbread house. Now don&#39;t get me wrong, I love to do that, but on Halloween night? I don&#39;t think so. It&#39;s okay though, got a lot of candy so that kinda made up for it.</p> Tue, 31 Oct 2017 06:00:00 Mon, Oct 30, 2017 <p>PM: 8 miles</p> <p>Starting to build up mileage again for the track season. Here are my goals for the season:</p> <p>400 M : 50 seconds</p> <p>800 M: 1:50</p> <p>1600 M : 4:10 - 4:20</p> <p>2K Steeplechase: 6:10</p> <p>3200 M: 9:30</p> <p>If anyone can give me any advice to help me achieve them that would be great.</p> <p>100 pushups and 100 abs later in the night.</p> Mon, 30 Oct 2017 06:00:00 Sat, Oct 28, 2017 <p>Rest week</p> Sat, 28 Oct 2017 06:00:00 Fri, Oct 27, 2017 <p>Rest week</p> Fri, 27 Oct 2017 06:00:00 Thu, Oct 26, 2017 <p>Rest week</p> Thu, 26 Oct 2017 06:00:00 Wed, Oct 25, 2017 <p>Rest Week</p> Wed, 25 Oct 2017 06:00:00 Tue, Oct 24, 2017 <p>Rest week</p> Tue, 24 Oct 2017 06:00:00 Mon, Oct 23, 2017 <p>Rest week</p> Mon, 23 Oct 2017 06:00:00 Sat, Oct 21, 2017 <p>Rest Week</p> Sat, 21 Oct 2017 06:00:00 Fri, Oct 20, 2017 <p>Rest Week</p> Fri, 20 Oct 2017 06:00:00