Runner Reich Running Blog at FastRunningBlog.Com http://reich.fastrunningblog.com/ Tue, 30 May 2017 01:20:45 FeedCreator 1.7.2 Tue, May 23, 2017 http://reich.fastrunningblog.com/blog-05-23-2017.html <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Workout</caption> <tbody> <tr> <td>Push Ups</td> <td>Sit Ups</td> <td>Side Leg Lifts</td> <td>Clam Shells</td> <td>Toe Raises</td> <td>Squats</td> </tr> <tr> <td>40</td> <td>40</td> <td>40</td> <td>40</td> <td>40</td> <td>40</td> </tr> </tbody> </table> <p>PM: Core Workout</p> <p>Just had a Small Core Workout today, becasue I didn&#39;t have much time. Tomorrow I should be running again.</p> Tue, 23 May 2017 06:00:00 Mon, May 22, 2017 http://reich.fastrunningblog.com/blog-05-22-2017.html <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Strengthening</caption> <tbody> <tr> <td>Push Ups</td> <td>Sit Ups</td> <td>Toe Raises</td> <td>Squats</td> <td>Side Leg Lifts</td> <td>Clam Shells</td> </tr> <tr> <td>40</td> <td>40</td> <td>60</td> <td>40</td> <td>40</td> <td>40</td> </tr> </tbody> </table> <p>PM: 8.5 miles + Core Workout and Leg Strengthening</p> <p>Ran a lonely 8.5 miles in 60 min, averaging a 7:10 mile pace. Afterwards I ran 6 striders. Later in the night I did a core workout with some leg strengthening. Kept it relativly easy so that I can build it up.</p> Mon, 22 May 2017 06:00:00 Sat, May 20, 2017 http://reich.fastrunningblog.com/blog-05-20-2017.html <p>PM: 4 miles</p> <p>4 miles up the legendary Flight Park. It was a really cool, REALLY REALLY hard course, but it&#39;s one of my favorites.</p> Sat, 20 May 2017 06:00:00 Fri, May 19, 2017 http://reich.fastrunningblog.com/blog-05-19-2017.html <p>PM: 4 X 4 State</p> <p>Had a good first run with the boys. We ran a 3:36.78, placing 3rd in our heat, but 15th overall meaning we didn&#39;t qualify for Finals. I think one of the biggest reasons why we didn&#39;t qualify was because this was the first time we had run as a team. If we had done it the whole season, I think that we could&#39;ve qualified for finals and hopefully next year I will be able to do it again. My split for the 4 X 4 was a :53.</p> Fri, 19 May 2017 06:00:00 Thu, May 18, 2017 http://reich.fastrunningblog.com/blog-05-18-2017.html <p>PM: Less than 1 mile</p> <p>Went out to the track, ran 2 warm up laps, stretched, ran a build up and then went home.</p> Thu, 18 May 2017 06:00:00 Wed, May 17, 2017 http://reich.fastrunningblog.com/blog-05-17-2017.html <p>PM: Less than 1 mile</p> <p>Same thing as yesterday except for less</p> Wed, 17 May 2017 06:00:00 Tue, May 16, 2017 http://reich.fastrunningblog.com/blog-05-16-2017.html <p>PM: Less than 1 mile</p> <p>Sprinters do nothing for workouts. So I&#39;m training with them for the 4 X 4 for state and all we did was practice hand offs and then run a fast 200 M.</p> Tue, 16 May 2017 06:00:00 Mon, May 15, 2017 http://reich.fastrunningblog.com/blog-05-15-2017.html <p>PM: 3 miles</p> <p>Ran 30 min really slow, because they asked me to be on the 4 X 4 team at state, which is really exciting.</p> Mon, 15 May 2017 06:00:00 Sat, May 13, 2017 http://reich.fastrunningblog.com/blog-05-13-2017.html <p>No running today. I&#39;m taking a week long break between track season and cross country training. I&#39;ll be back running on the 22nd. For now, just core workouts.</p> Sat, 13 May 2017 06:00:00 Fri, May 12, 2017 http://reich.fastrunningblog.com/blog-05-12-2017.html <p>PM: 6 miles</p> <p>&nbsp;6 easy miles with Zach and Ian.</p> Fri, 12 May 2017 06:00:00 Thu, May 11, 2017 http://reich.fastrunningblog.com/blog-05-11-2017.html <p>PM: Day 2 of Region VII</p> <p>Today&#39;s race didn&#39;t go as planned</p> <p>To start, it was really really hot and also I wasn&#39;t in a fast heat that was going to be able to push me. Anyways, I started out and clocked a 71 for my first lap which was way too fast so I slowed it down and came in at a 2:30 on my second lap which was right on pace. My 3rd lap was 3:50, 5 sec too slow so I pick up my pace. Because I had no one to pace with I naturally began to slow down. I tried hard to push and pick the pace up, but I ended up running a 10:29.00. That&#39;s what you get when you miss some track meets, but I did win my heat.</p> <p>In the 800 M I ran a 2:11.92. My body was completely wiped out from my previous 3 races, but I managed to finish strong and I did my best</p> <p>This track season has been rough for me, coming off of an IT band injury and missing some meets. In the mile, I started at 5:11 (BYU Indoor Invite) and finished with a 4:41 (BYU Outdoor Invite). In the 2 mile, I started with a 10:40 (Alpha Invite) and ended with a 10:29.00 (Region VII). Not the amount of progression I wanted to see, but it just means that I have to push myself harder this summer.</p> Thu, 11 May 2017 06:00:00 Wed, May 10, 2017 http://reich.fastrunningblog.com/blog-05-10-2017.html <p>PM: Day 1 of Region VII</p> <p>I had a really good race today.</p> <p>I started with a 2 mile warm up and up then stretched. I really wanted to break 4:40 today but we had some really fast wind so I knew that it was going to be hard if I do it. The race started out and I made an early move. About 100 M in the race I joined the leading pack. Coming out of the wind I slowed it down just a notch because I knew that I had went to hard through the head wind and wanted to recover using the tailwind down the straightaway. My first lap was a 69, which meant I was on track to achieving my goal. My second lap I told myself that I had to stay strong and not let the wind get to me and so I went hard into that head wind so that I wouldn&#39;t lose a lot of momentum. Coming around my second lap I began to be boxed in by a mountain view runner and Ian and the person in front of me was slowing down which meant that I had to slow down with him, so I made a quick decision and made a really risky move. I slowed down just enough to let Ian take a small lead, and then I went all the way out into lane 3 and really pushed the pace to get ahead of the group. Coming onto the last 500 M of the race I was stride for stride with the leader and I had two choices. I could use him as a wind breaker and try to out kick him, or I could go for glory&nbsp;and take the lead and I went for glory. At the 400 M mark I began to really push myself because I knew that I had to run hard in the head wind and hard once I got out, so I tried to create some distance between me and the second guy. Once I was halfway through the head wind, I ran as hard as I could, leaving nothing on the track and I ended up running a 4:42.85, winning my heat, getting 10th overall and almost scoring for Alta. If it wasn&#39;t for the wind I knew for sure that I could break a 4:40, but I&#39;ll take what I can get. I was really happy with the way I raced and the way I moved throughout the race. Next time, I would have gotten out faster so that I wouldn&#39;t have to use the energy to make a move so early in the race.</p> <p>Later I ran the 800 M leg of the 1600 M sprint relay, and got 5th. I feel like in that race I could have kicked harder, earlier and maybe gotten us closer to the 4th place team.</p> <p>Tomorrow I race the 3200 M and maybe the 800 M (I looked it up and they will let you run 4 events). My goal for the 3200 M is to hit a 5:00 mile for my first mile and then race the second. In the 800 I want to PR.</p> Wed, 10 May 2017 06:00:00 Tue, May 09, 2017 http://reich.fastrunningblog.com/blog-05-09-2017.html <p>PM: 2 miles</p> <p>2 easy miles today. I have region tomorrow and some goals I have are break 4:40 in the 1600 M and PR in the 800 M.</p> Tue, 09 May 2017 06:00:00 Mon, May 08, 2017 http://reich.fastrunningblog.com/blog-05-08-2017.html <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> </tr> <tr> <td>69 sec</td> <td>69 sec</td> <td>70 sec</td> <td>69 sec</td> <td>68 sec</td> <td>62 sec</td> </tr> </tbody> </table> <p>PM: 4.5 miles</p> <p>Had a good pacing workout today. Ran 6 X 400 M @ 1600 M race pace. I was able to hit all the splits and finish hard.</p> Mon, 08 May 2017 06:00:00 Sat, May 06, 2017 http://reich.fastrunningblog.com/blog-05-06-2017.html <p>AM: BYU Invitational</p> <p>PM: 7 miles</p> <p>Had pretty good race today. I warmed up with a 2 mile run and strechted. Last night and this morning I was feeling kinda sick and so I was kinda worried about how the race was going to go.</p> <p>When the gun went off everyone (as usual) took it out really fast and I had to tell meself to reel it in and to stick with your pace, so I started out in&nbsp;the back of the pack. My first lap was a 69 (which is really fast for being in the back) and I kinda slowed down on my second lap coming in at 2:19 (a 70 sec lap). From there I picked it up. When I hit the 600 M mark I began moving from pack to pack. Once I hit the 500 M mark I began my kick and I ran the last 400 M as hard as I could. I ended up catching up to the second pack, which I was happy about, but I didn&#39;t break 4:40 which was the ultimate goal.</p> <p>Next time I want to keep the first lap the same, push it harder on the 2nd lap, run my 3rd lap strong, and leave no regrets on my 4th lap. Also I won&#39;t be sick.</p> <p>After the race I went home, mowed some lawns, and ran 7 easy miles.</p> Sat, 06 May 2017 06:00:00 Fri, May 05, 2017 http://reich.fastrunningblog.com/blog-05-05-2017.html <p>PM: 3 miles</p> <p>20 mins trying to get ready for BYU. 6 striders after.</p> Fri, 05 May 2017 06:00:00 Thu, May 04, 2017 http://reich.fastrunningblog.com/blog-05-04-2017.html <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>Splits</caption> <tbody> <tr> <td>800</td> <td>400</td> <td>400</td> <td>400</td> <td>400</td> </tr> <tr> <td>2:24</td> <td>70 sec</td> <td>70 sec</td> <td>69 sec</td> <td>67 sec</td> </tr> </tbody> </table> <p>PM: 5 miles</p> <p>Today we had a great track workout. We ran a 10 min warmup, ran an 800 M @ 2:24 with a 1 min rest and then 4 X 400 M @ 70 sec with a 30 sec rest. I felt strong and finished strong.</p> Thu, 04 May 2017 06:00:00 Wed, May 03, 2017 http://reich.fastrunningblog.com/blog-05-03-2017.html <p>PM: 6 miles</p> <p>We did a fartlek workout today. We had a 10 min easy jog, 20 min of 1 min hard 2 min easy and then 10 min easy. Our average hard pace was 4:45ish</p> Wed, 03 May 2017 06:00:00 Tue, May 02, 2017 http://reich.fastrunningblog.com/blog-05-02-2017.html <p>PM: 6 miles</p> <p>We did something, but I don&#39;t remeber</p> Tue, 02 May 2017 06:00:00 Mon, May 01, 2017 http://reich.fastrunningblog.com/blog-05-01-2017.html <p>PM: 7 miles</p> <p>Well now is the time of year where we lay off of the heavy mileage and fast workouts and begin to taper for Region and State. Just 45 min today. We ran in the Jordan Gully all the way to Jordan High School and back.&nbsp;</p> Mon, 01 May 2017 06:00:00 Sat, Apr 29, 2017 http://reich.fastrunningblog.com/blog-04-29-2017.html <p>AM: Davis Invitational</p> <p>Had a really good race today. I raced the mile and ran a 4:55.66 which is a new PR so I&#39;m really happy about that. Going into the second lap of the race I made a risky move and sped up to catch the leading group and then I was able to keep up with them which helped me get my PR. I also run the DMR (Distance Medley Relay). I was the 800 M anchor and I ran that at about 2:09.6, but we came in 6th for that. Ran 6.5 miles in warm ups and cool downs.</p> Sat, 29 Apr 2017 06:00:00 Fri, Apr 28, 2017 http://reich.fastrunningblog.com/blog-04-28-2017.html <p>PM: 1 mile</p> <p>1 easy mile to get ready for Davis Invite.</p> Fri, 28 Apr 2017 06:00:00 Thu, Apr 27, 2017 http://reich.fastrunningblog.com/blog-04-27-2017.html <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>20 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> <td>13</td> <td>14</td> <td>15</td> <td>16</td> <td>17</td> <td>18</td> <td>19</td> <td>20</td> </tr> <tr> <td>:38</td> <td>:38</td> <td>:37</td> <td>:37</td> <td>:36</td> <td>:35</td> <td>:35</td> <td>:35</td> <td>:34</td> <td>:34</td> <td>:33</td> <td>:33</td> <td>:32</td> <td>:31</td> <td>:31</td> <td>:31</td> <td>:30</td> <td>:30</td> <td>:28</td> <td>:27</td> </tr> </tbody> </table> <p>PM: 7 miles</p> <p>We ran 20 X 200 M starting at 38 secs and ending at 29 sec. 200 M walk jog inbetween.</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 http://reich.fastrunningblog.com/blog-04-26-2017.html <p>PM: 10 miles</p> <p>10 fast miles in the gully. It feels good to be running in the gully again. For whatever reason, the gully is where I can really push my body to the max and show what it can really do. Today I didn&#39;t take it as fast as I did on Monday, but still averaged 6:39 mile pace. In the summer, I want to be able to see what I can really run in there.</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 http://reich.fastrunningblog.com/blog-04-25-2017.html <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> </tr> <tr> <td>72 sec</td> <td>72 sec</td> <td>71 sec</td> <td>72 sec</td> <td>70 sec</td> <td>69 sec</td> <td>69 sec</td> <td>68 sec</td> <td>69 sec</td> <td>61 sec</td> </tr> </tbody> </table> <p>PM: 4.5 miles</p> <p>We ran 10 X 400 M. The 1st 5 were at 72 sec while the last 4 were at 68-69 sec, and the last one was &quot;Banshee Mofo&quot; pace.</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://reich.fastrunningblog.com/blog-04-24-2017.html <p>PM: 9 miles</p> <p>9 fast miles in the gully in the rain.</p> Mon, 24 Apr 2017 06:00:00