Dallin's Awesome Blog Running Blog at FastRunningBlog.Com http://dalpal.fastrunningblog.com/ Thu, 27 Jul 2017 18:44:04 FeedCreator 1.7.2 Tue, Jul 25, 2017 http://dalpal.fastrunningblog.com/blog-07-25-2017.html <p>Ran a mile warm up and then cross trained with my nest for 50 minutes. Lifted single leg RDL&#39;s, push up rows, pull ups, and speed squats. Finished with abs and hips. Rolled a bit and I think my achilles is doing alright :)</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://dalpal.fastrunningblog.com/blog-07-24-2017.html <p>Wasn&#39;t exactly sure what the workout was today and I was nervous from a long car ride yesterday and not a lot of food or water. It was a latter 200, 400, 800, 1600, 800, 400, and 200 meters. My goal was to hit everything at sub 5 pace. 0:36, 1:14, 2:27, 4:59, 2:20, 1:06, 0:28! This was a pretty ideal workout for me, I was really happy with it :) Shoutout to Chuck for pacing and pushing me! I needed it.</p> Mon, 24 Jul 2017 06:00:00 Sat, Jul 22, 2017 http://dalpal.fastrunningblog.com/blog-07-22-2017.html <p>It was just short of a 10k. Super long and muddy grass for most of the course, that made it hard! I finished 2nd overall, losing to a 20 year old junior running in college, so I felt okay! I put a good gap on Nathaniel knowing his 800m was faster so he could out kick me if he was close. Averaged a 5:59 so it was a good start being under 6 :) my achilles still hurt so I didn&#39;t finish out to 10 miles, just biked another 4.2</p> Sat, 22 Jul 2017 06:00:00 Fri, Jul 21, 2017 http://dalpal.fastrunningblog.com/blog-07-21-2017.html <p>Decided just to bike. My Dad wanted me to go 75 miles with him, yeah right&#128514; He compromised at 25. But, I didn&#39;t want to be sore for tomorrow. So, 15 it was!</p> Fri, 21 Jul 2017 06:00:00 Thu, Jul 20, 2017 http://dalpal.fastrunningblog.com/blog-07-20-2017.html <p>Ran up jail trail and did 2 miles on the grass! Good day but my achilles is killing me...</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 http://dalpal.fastrunningblog.com/blog-07-19-2017.html <p>6 minute test today! The goal was 5 laps or 2000m. This would be a 4:48 mile pace. I ended up just shy coming in at a 4:51 mile and getting 1989m! It&#39;s ok tho, I can wait til next time we run it to become a legend&#128521; Abs, hips, and push ups.</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 http://dalpal.fastrunningblog.com/blog-07-18-2017.html <p>Nice recovery today. My achilles/solious isn&#39;t doing too hot! Stayed at the back of the group because why not? Lifted (toes to bar, step ups, and butterflies), abs, hips, ice bath, and some rolling! Gotta feel good for the 6 minute test tomorrow&#128527;</p> Tue, 18 Jul 2017 06:00:00 Mon, Jul 17, 2017 http://dalpal.fastrunningblog.com/blog-07-17-2017.html <p>Had a dentist appointment and missed practice. So, with Bryn&#39;s help, I ran the kicker at around 10 am by myself. I PR&#39;d by 1 second but I did not feel so good! It gets real hot real fast in the summer.</p> Mon, 17 Jul 2017 06:00:00 Sat, Jul 15, 2017 http://dalpal.fastrunningblog.com/blog-07-15-2017.html <p>AM: Tried running at my high adventure camp. No trails so it was back and forth, up and down a hill. Not fun. 1 mile.</p> <p>PM: Berry Loop, berry dehydrated, berry rushed! Had something to get to so I did 7.5 miles at a 6:28 pace then did abs.</p> <p>PPM: After some activities and lots of ice cream, finished up 2.5 at a calmer pace and barely finished before midnight.</p> Sat, 15 Jul 2017 06:00:00 Fri, Jul 14, 2017 http://dalpal.fastrunningblog.com/blog-07-14-2017.html <p>Mile repeats weren&#39;t the best times but it&#39;s a start! 5:19, 5:21, and 5:21. Shoutout to Bryn for cooling down with me and Parker/Mike for kind of helping me in the workout! Biked 4 miles, abs, hips, and push ups.</p> Fri, 14 Jul 2017 06:00:00 Thu, Jul 13, 2017 http://dalpal.fastrunningblog.com/blog-07-13-2017.html <p>Recovery run felt really good. Had some good talks with James! What a guy. Lifted weights, abs, hips, and like 1.5 miles of biking&#128514;</p> Thu, 13 Jul 2017 06:00:00 Wed, Jul 12, 2017 http://dalpal.fastrunningblog.com/blog-07-12-2017.html <p>My legs were dead from yesterday. But after some easing into it, my easy pace went well! In fact, I stayed in the middle of my range and didn&#39;t hit a single minute outside my range :) Biked 4 miles, abs, hips, and push ups.</p> Wed, 12 Jul 2017 06:00:00 Tue, Jul 11, 2017 http://dalpal.fastrunningblog.com/blog-07-11-2017.html <p>Just a warmup mile then a cross train day. I didn&#39;t want to use a stationary bike (not to mention there weren&#39;t any available) so I did abs, hips, lifted (single leg dead lifts, pull ups, push up rows, and speed squats), and then went 23.5 miles on the bike with a friend in my ward!</p> Tue, 11 Jul 2017 06:00:00 Mon, Jul 10, 2017 http://dalpal.fastrunningblog.com/blog-07-10-2017.html <p>Whistle hills this morning. 3x15-20-25 second hill sprints. Random people would beat me on different reps and then fell off on other reps so I got 2nd or 3rd just about every one&#128514; I was fine with it though. I felt consistent and I gave it a lot. Felt rather sick after! Biked 4 miles and I finally planked again today! Just on my hands... my arm is still pretty destroyed.</p> Mon, 10 Jul 2017 06:00:00 Sat, Jul 08, 2017 http://dalpal.fastrunningblog.com/blog-07-08-2017.html <p>Nice run with Collin today. Shoutout to him for coming early with me! We started out at a relaxed pace and slowly worked down and boy it felt SO GOOD! Averaged just barely under 7:00 minute miles. No biking, still a struggle. Did do abs, hips, and push ups.</p> Sat, 08 Jul 2017 06:00:00 Fri, Jul 07, 2017 http://dalpal.fastrunningblog.com/blog-07-07-2017.html <p>&nbsp;</p> <p>I had a steady state run and I was pretty nervous. I didn&#39;t want to feel strong at first and then die off. Also, I tried to use the bathroom before and after the warm up but had no such luck so I knew I was in trouble.</p> <p>First mile I was breathing heavy. But, my legs were still moving and I focused on that. I came through at 5:41.96. I didn&#39;t look at my watch, just kept going. Mile 2 was 5:42.43. On the 3rd mile is when the bathroom hit but I tried to just ignore it, 5:38.11. Start of the last half mile I saw a bathroom and gave in. Afterwards I gave a good kick and hit 2:31.10 for that half mile and averaged a 5:35 for the run!</p> <p>This steady state was much better than any others I&#39;ve had. I was proud of my consistency and for my negative split 3rd mile and a good kick. Next time I hope to not have to worry about using the restroom and not be so nervous!</p> <p>Abs, hips, and push ups are still a struggle but I&#39;m finding ways to do them still.</p> Fri, 07 Jul 2017 06:00:00 Thu, Jul 06, 2017 http://dalpal.fastrunningblog.com/blog-07-06-2017.html <p>Abs, hips, and weights (single leg squats, running arms, RDL&#39;s, and push up rows) were all a struggle with scrapes everywhere. Then an easy 12 miler on the bike!</p> Thu, 06 Jul 2017 06:00:00 Wed, Jul 05, 2017 http://dalpal.fastrunningblog.com/blog-07-05-2017.html <p>Boy was today a rough day... Easy pace never felt so hard. For 6 miles of it I struggled to get in the range. My 7th mile was somehow under the range&#129300; Averaged a 6:43. Abs, hips, and push ups. Then, my brother in law took me mountain biking. I wrecked so bad in the first 400 meters... I hurt everywhere&#128514; But, I sucked it up and finished a 12 mile ride!</p> Wed, 05 Jul 2017 06:00:00 Tue, Jul 04, 2017 http://dalpal.fastrunningblog.com/blog-07-04-2017.html <p>Today was a scheduled cross train day. I decided to just go harder on the bike than normal since I bike everyday anyway! So I went 15 miles at 17 mph and fulfilled the required 45 minutes (and then some). Abs, hips, and weights (reverse dips, overhead press, single leg squats, and calf raisers).&nbsp;After getting lots and lots of food yesterday, I feel much&nbsp;better :)</p> Tue, 04 Jul 2017 06:00:00 Mon, Jul 03, 2017 http://dalpal.fastrunningblog.com/blog-07-03-2017.html <p>Did 10x90sec pickups at &quot;Cruise Interval Pace&quot; which I thought was probably race pace?... I guess it&#39;s a little slower than race pace! I averaged 5:05 pace on the pickups which was in range for a 15:00 goal 5k! I didn&#39;t feel very good but I was satisfied with this pace. Abs, hips, push ups, and then I biked around 10 miles at a slow and steady pace! I&#39;m starting to feel sick from so much water and so much working out every day&#128541; It feels&nbsp;like I was high speed on a treadmill and just slipped...</p> Mon, 03 Jul 2017 06:00:00 Sat, Jul 01, 2017 http://dalpal.fastrunningblog.com/blog-07-01-2017.html <p>Started my recovery run at a steady 7:40 pace and negative split down to a 5:49... I didn&#39;t feel great today in my stomach or chest. But, I had a need for speed! I started to head on my bike ride and biffed it, breaking my watch&#128556; Once I calmed down I went on a 10.5 mile bike ride. Abs, hips, and push ups.</p> Sat, 01 Jul 2017 06:00:00 Fri, Jun 30, 2017 http://dalpal.fastrunningblog.com/blog-06-30-2017.html <p>We had a 2.5 mile tempo. I was a little surprised, worried, and excited all at the same time when Ben, Creed, and Satchel were still with Andrew and I&nbsp;at the mile-mile and a half mark! Satchel didn&#39;t hang on much longer after that,&nbsp;and Creed was only doing a 2 mile tempo, but Andrew, Ben, and I all finished together! Our splits were 5:28, 5:34, and 2:47 averaging a 5:32 pace. I&#39;m not very satisfied or content yet, but I have to remind myself it&#39;s still the beginning of my training and speed! Biked 4 miles, abs, hips, and push ups!</p> Fri, 30 Jun 2017 06:00:00 Thu, Jun 29, 2017 http://dalpal.fastrunningblog.com/blog-06-29-2017.html <p>Before practice I did abs and finally got back up to an 8 minute plank!&nbsp;Easy pace run again. I negative split every mile but still only averaged a 6:29. We lifted today with single leg squats, push up rows, face plants, and running arms. After which I did hips, push ups, and biked with Gill. Got about 16.5 miles on the bike! Haven&#39;t really been feeling it mentally lately. The team just feels lonely, I don&#39;t have many friends in or out of practice anymore&#128533;</p> Thu, 29 Jun 2017 06:00:00 Wed, Jun 28, 2017 http://dalpal.fastrunningblog.com/blog-06-28-2017.html <p>Easy pace run went well today. Started out up hill and then came down on the way back! Turned around to help Satchey finish out on pace and got a little bit extra mileage. Biked 4 miles today and got up to 29 mph!</p> Wed, 28 Jun 2017 06:00:00 Tue, Jun 27, 2017 http://dalpal.fastrunningblog.com/blog-06-27-2017.html <p>Thanks for everyone&#39;s support yesterday, I was feeling better today! Good recovery day with some stellar guys, lifted some weights, biked 5.25 miles (took that easy today), and then the usual abs, hips, and push-ups!</p> Tue, 27 Jun 2017 06:00:00 Mon, Jun 26, 2017 http://dalpal.fastrunningblog.com/blog-06-26-2017.html <p>I&#39;m starting to feel really bad about myself... Last summer my runs were all low 6 min pace and my kicker was an 8:36! I&#39;m not improving much even though&nbsp;I thought I was&#128533; But,&nbsp;Zack came and ran it with us. That was a party! Biked 14 miles and did some abs, hips, pull ups, and push ups.</p> Mon, 26 Jun 2017 06:00:00