Checking the Tank Running Blog at FastRunningBlog.Com Wed, 18 Oct 2017 16:23:43 FeedCreator 1.7.2 Tue, Oct 17, 2017 <p>On the road for work in Henderson, KY. Found a gem of a bike path... that doesn&#39;t allow bikes! KY hills and curves abound. Part of it was along the Ohio river so nice scenery. Ran the classic. 10 Mile warm and then intervals. 6x3 min with 2 min active recoveries. Despite the hills I hit pace (Sub10k) all 6 intervals.&nbsp;</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 <p>AM - Early 4:30 run. Slow and 43&ordm;</p> <p>7 Hour drive for work.&nbsp;</p> <p>Food/5 Hour audit&nbsp;</p> <p>3 Hour Drive</p> <p>Hotel. 4.1 on Treadmill.&nbsp;</p> Mon, 16 Oct 2017 06:00:00 Sun, Oct 15, 2017 <p>AM- Early. Woke up early unexpectedly so I went out for a short recovery run.&nbsp;</p> <p>Aftertoon after chuch- 5.75, Sugarcreek trails. Lots of hills, took it easy.&nbsp;</p> Sun, 15 Oct 2017 06:00:00 Sat, Oct 14, 2017 <p>AM- Started cool, ended a little warm. Lots of people out walking dogs, biking, running. Ran from Fishburg over the dam in Taylorsville, to tadmor, to underpass to Kyle park. 3 Mile warmup then 16 MP Miles. As a reference for me BQ pace&nbsp;is 7:49. To actually get in pace is around 7:40. So my 16 miles were at 7:35 AP. Then 1 mile cool down. The encouraging part is I still had gas in the tank at the end of 20. I am tired sure, but knowing I had more in me was a mental boost. Race is 4 weeks from today. I have lots of travel starting Monday for about 12 days. I will have to be very creative the keep my miles up.&nbsp;</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 <p>AM- Cooler 8.25 Miles through shullgate around big block. Suprisingly my legs felt &#39;OK&#39; which I of course was happy about.&nbsp;</p> <p>PM- Sunny and nice, but warm. 6 easy. Some punk kids wanted to race me. I kept my pace slow and they gave up quick enough. Amazing how fast they are for 50 meters and then give up. :p&nbsp;</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 <p>AM- Cooler and misty/foggy run. 8 Recovery.&nbsp;</p> <p>PM- Bike path was hopping tonight. Nice night for a run. 6 Easy but my legs woke up 3 miles in. That was nice for sure.&nbsp;</p> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 <p>AM- 66&ordm; 100% humidity. 8 Hours of 100% humid and no rain is heavy air. Don&#39;t get me wrong - you guys in FL, GA &amp; TX have it worse I am sure - but it&#39;s heavy.</p> <p>&nbsp;<s>6x1</s>&nbsp;5x1 Mile repeats. Very tired/sore legs this morning, maybe I went to fast on the trails last night or its just the trials of miles.... miles of trials...&nbsp;I dunno. First 3 miles on rolling hills were hitting pace&nbsp;<em>(6:55, 6:54, 6:56)</em>&nbsp;despite not being flat so that was a mental boost. Mile 4 was 85% uphill and gut check, it was all I could do to hold a MP mile. Mile 5 was trashed legs after that hill. I got under MP and just over 1/2 MP but thats it so I scrapped repeat 6. Overall satisfied with the run and back to work.&nbsp;</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 <p>AM- 59&ordm; cooler weather is back for a day and I like it! 8.25 around the big block through shullgate. A few friendly dog walkers. 11x30 striders in the middle.&nbsp;</p> <p>PM- 77&ordm; Sugarcreek trails. Some of my favorite to run. Challenging loops, but took them kinda slow. 6.5 miles.&nbsp;</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 <p>AM- 6 miles, warm/humid</p> <p>PM- 6 more.... very busy day.&nbsp;</p> Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 <p>Sugarcreek trails, 4 easy miles. Would have done more, but busy Sunday!</p> Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 <p>AM- 72&deg; and went from cloudy to sunny half way through. The humidity and dew point were not very oppressive so that was in my favor despite it being too warm and wet for me. Lots of bikers out today as I did a different route today.&nbsp;</p> <p>20 Miles. Underpass to county line to Kyle Park to Troy to the golf course and back. 2 Mile warm up and then 7 miles subMP, 2 mile cool down and then intervals. 11x 540m (roughly 1/3 of a mile) with 60 second active recoveries. Woof. That was challenging. That left me with a little under 4 mile cool down to wrap things up. If you want to see something really impressive, check Rhetts blog.&nbsp;</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 <p>AM- 65&deg; yet 100% humidity so it was &#39;cool&#39; enough, but heavy air and wet. 8.75 with some quick striders. steady run.&nbsp;</p> <p>Afternoon- 76&deg; 6 more easy, then back to the grind.&nbsp;</p> Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 <p>AM- 68&ordm; 91% very SLOW recovery run. Caught some rain at mile 3 briefly and then mile 7 to the end. Felt nice.&nbsp;</p> <p>PM- 66&ordm; 6 more easy.&nbsp;</p> Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 <p>AM- 67&ordm; Humid, which is OK to run in, but I really got spoiled with those low 50 degree runs. Ran the classic -&nbsp;10 Miles (w/ 2.5 miles @ HMP in the middle) and then intervals. 6x3 Mins w/ 2 min active recoveries. They turns out to be just shy of 1/2 mile intervals, about 725+ meters. These are always tough to pull after after 10 miles, but I hit my goal times all 6 of the intervals.. If I had to describe how I feel after in one word... J-E-L-L-O&nbsp;</p> Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 <p>AM- 53&ordm; and sunny. 8.25 w/11x30s striders around 5-8k pace to stretch the legs.&nbsp;</p> <p>PM- 80&ordm; 6 Easy.&nbsp;</p> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 <p>AM- Wonderful 48&ordm; 8.25 recovery. Big block through shull gate. Pretty quiet morning.&nbsp;</p> <p>PM- 76&ordm; 6 easy on the bike path. A handful of deer as the sun was setting helped keep the pace. A few bikers with annoying flashing lights.&nbsp;</p> Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 <p>After church- Sugarcreek trails. Lots of challenging hills and nice wide trails that go down by the river. I was suprised my legs showed so much life after my yesterday, but it was a most welcome surprise.</p> Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 <p>AM- Solid 50&ordm; and sunny. Great running weather today. At first very quiet and not much going on but about 7 miles in the people came out. Lots of bikers and some runners. Got some encouragement by some walkers and that was nice. Ran from Rip Rap to Triangle to Island to Riverscape in down town Dayton along the river. Under the one bike bath bridge was a guy with a guitar, amp and a groupie. The acoustics were cool, but I would have like something a bit more peppy. 20 miles, 13 at MP. Felt good at the end.</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 <p>AM- 51&ordm; and loving it. 8+ through the Shullgate around the big block. Sunny and glad it is Friday. Should be a nice weekend, girls got theater and might actually get some down time.</p> Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 <p>AM- 53&deg; oh yes the cool front is here :) Easy morning run. Pretty quiet.&nbsp;</p> <p>PM- 70&deg; 4 more to keep loose. A few runners out on the bike path. Zoned out for most the run which is ideal.</p> Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 <p>AM- 66&deg; 90% humidity. Big work meeting today.&nbsp;</p> <p>Luckily I am running it so it will be casual. Cool weather coming tonight!!</p> Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 <p>AM- 63&deg; 6 easy before work, lots to do!</p> <p>PM- 90&deg; looking at the forecast this should be my last run in that hot of temps. 4 easy.</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 <p>AM- 64&deg; and cooler. 8+ easy.&nbsp;</p> <p>PM- 86&ordm; on the bike path. Hot. Saw about 6 deer and less other runners than that. 5+ slow. Big work week, going to have to get creative about runs.</p> Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 <p>slow</p> Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 <p>Hot and humid day to run. All state marathons were run under caution. I did my run well before sunrise. 68&ordm;/95%. I was done by daybreak, but at that point the temps were rising fast.&nbsp;</p> <p>I just took it slow after my busy work week. Saw several deer and a few early morning bikers.&nbsp;</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 <p>AM-70&ordm; /100% humid and sunny skies. Yes 100% and clear. Wet. Did some striders to try and wake up. Somewhat quiet and lots of BIG grasshoppers out today. I mean these aren&#39;t your granddaddy grasshoppers - they were monsters.&nbsp;</p> <p>Good news, after a follow up visit I won&#39;t need a pin or surgery on my wrist. I will deal with pain another 6 weeks, but should be OK. Very thankful.&nbsp;</p> Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 <p>Back home! PM run 82&ordm; easy 8</p> Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 <p>After a full day of work, 6 hours of driving and one large traffic jam... best I could muster is 3</p> Wed, 20 Sep 2017 06:00:00 Tue, Sep 19, 2017 <p>6 on the hotel TM</p> Tue, 19 Sep 2017 06:00:00 Mon, Sep 18, 2017 <p>up eary before travels for work</p> Mon, 18 Sep 2017 06:00:00 Sun, Sep 17, 2017 Sun, 17 Sep 2017 06:00:00