There are no sharks in XC Running Blog at FastRunningBlog.Com http://ryliedutson.fastrunningblog.com/ Fri, 23 Jun 2017 21:23:02 FeedCreator 1.7.2 Wed, Jun 21, 2017 http://ryliedutson.fastrunningblog.com/blog-06-21-2017.html <p>Haha, finally got a true long run in, and it was freaking fabulous. My legs hurt, but in the good way. I didn&#39;t have any of the mental blocks either. I didn&#39;t really ever tell myself to stop. I averaged an 8:03 pace so that was pretty cool too considering I haven&#39;t run 8 miles straight for almost 8 months. I saw Coach Henderson running when I was about four miles into my run. We passed and gave each other high fives. That&#39;s was cool. After the run, I went and lifted a the rec for a bit and then did a mile cooldown to add up to ten. I also did my daily core and jump ropes. It&#39;s been a good morning.&nbsp;</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 http://ryliedutson.fastrunningblog.com/blog-06-20-2017.html <p>Today was supposed to be a long run, but it didn&#39;t workout. I got chafed bad and decided to call it good. I will for sure tomorrow though. The run felt really good. I averaged about 7:45. I surged a few times and hit about a low 6:30. I didn&#39;t hold it for a whole mile but I tried to for about a quarter mile each time. It was a solid run.</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://ryliedutson.fastrunningblog.com/blog-06-19-2017.html <p>Easy shakeout before traveling today.&nbsp;</p> Mon, 19 Jun 2017 06:00:00 Fri, Jun 16, 2017 http://ryliedutson.fastrunningblog.com/blog-06-16-2017.html <p>No running today, I instead took a rest day. I ended up going out of town which was nice. Before we left, I did some core and 200 turns on the jump rope. After we got back, I did another hour of core exercises and 100 more turns in the jump rope. Overall, it was a good day.&nbsp;</p> Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 http://ryliedutson.fastrunningblog.com/blog-06-15-2017.html <p>Today was an easy run down to the rec. I lifted for a while after, it felt good.&nbsp;</p> Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://ryliedutson.fastrunningblog.com/blog-06-14-2017.html <p>Today was supposed to be a longer run, but my legs were tired so I cut the mileage down and increased the pace. I&#39;m going to try a 70 minute&nbsp;tomorrow.&nbsp;</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 http://ryliedutson.fastrunningblog.com/blog-06-13-2017.html <p>After the usual mile warm up, I did what was supposed to be a 3.5 mile recovery run. However, the pace ended up being a&nbsp;bit faster. I didn&#39;t push myself hard though. I have the day off from Subway&nbsp;today so I&#39;m happy about that. I also saw Kenny running laps in the walking park so S/O to him. #grind</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://ryliedutson.fastrunningblog.com/blog-06-12-2017.html <p>I promise I ran Wednesday-Saturday last week. I just didn&#39;t log it in the blog. I&#39;ve been really busy. (One doesn&#39;t become a world class Subway Sandwich Artist in a day.) I&#39;ve also been keeping up my swimming and lifting.&nbsp;Anyways, I attempted to do a 70 minute run today. I can defiantly tell my endurance needs some work, but not as much as I thought. I think I&#39;ll get back into the 70 minute groove soon. The run felt really good until about 4.5 miles in when I needed to find a bathroom. That was rough but I finished. I&#39;m going to try again on Friday probably.&nbsp;</p> Mon, 12 Jun 2017 06:00:00 Tue, Jun 06, 2017 http://ryliedutson.fastrunningblog.com/blog-06-06-2017.html <p>I started my new job today so I didn&#39;t get to run until the afternoon. I would have waited for it to be cooler but I didn&#39;t feel like it. I knew that if I put off my run, it just wouldn&#39;t happen. So I ran at 4:00 pm in 86 degree heat with limited cloud coverage. It was a stupid thing to do but I don&#39;t care. I&#39;ll do some core later.&nbsp;</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 http://ryliedutson.fastrunningblog.com/blog-06-05-2017.html <p>Six miles at normal pace this morning. I felt pretty good for most of it. Reagan and I went cliff jumping later so I got a little cross training with the hiking and swimming. I did some daily core in the evening.&nbsp;</p> Mon, 05 Jun 2017 06:00:00 Sat, Jun 03, 2017 http://ryliedutson.fastrunningblog.com/blog-06-03-2017.html <p>I did five miles at a good pace (idk what it was but it wasn&#39;t slow or fast) and then went back home to grab Luke. He did the last two miles with me. He&#39;s getting better, he just needs to pace a little better. Overall, it was a solid seven. I did my daily core later.&nbsp;</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 http://ryliedutson.fastrunningblog.com/blog-06-02-2017.html <p>Everything was pretty sore so I did a very short shakeout. I went to the rec center in the evening and lifted for a while and swam after that. I really think that the lifting and swimming are going to help a lot.&nbsp;</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 http://ryliedutson.fastrunningblog.com/blog-06-01-2017.html <p>Seven miles today with Nathan. We did a few repeats. Idk about times because I didn&#39;t have a watch but Nathan said I was on track for 6:30-7:00. I think that&#39;s pretty good considering I&#39;m coming off of injury. I wasn&#39;t trying to push very hard. The trail we were on was sort of hilly (small hills, not terrible but I hate any sort of hill)&nbsp;so I rode the downhills and maintained a good pace on the flat and uphill parts. There was some wind too but it wasn&#39;t so bad. So it was an overall solid day.&nbsp;</p> Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 http://ryliedutson.fastrunningblog.com/blog-05-31-2017.html <p>Today was supposed to be a distance day but I was sore from last night. My calf felt a little off so I eased up. I think I did a little too much yesterday. My calf feels better though. I iced, heated, and rolled it.&nbsp;I&#39;ll plan my cross training and lifting for my off days. Luke cam with me for a little bit. The hill&#39;s that lead out of our neighborhood hurt his knees a little so I&#39;ll have him run a downhill course tomorrow. I&#39;m glad he&#39;s sticking with it.&nbsp;</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 http://ryliedutson.fastrunningblog.com/blog-05-30-2017.html <p>AM-</p> <p>Three and a half easy miles for recovery. However, I took the last mile fast because I was feeling good and felt like it.&nbsp;</p> <p>PM-</p> <p>Half hour of core, followed by a half out of lifting, followed by 25 minutes of swimming</p> <p>It&#39;s been a few months since I swam last. My shoulders and hips and lower back are sore but that&#39;s okay. The cross training is good.&nbsp;</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 http://ryliedutson.fastrunningblog.com/blog-05-29-2017.html <p>Today was a solid workout. Luke did a mile and a half with me for my warmup and then went home. He&#39;s starting to get better I think. I ran the first mile and a half of my workout with Teagan and then finished the remaining three miles by myself. They felt really good. I pushed the pace but I didn&#39;t have my watch so I don&#39;t know what it was. My heart was pumping pretty hard though so I assume it was probably fast. My calf didn&#39;t hurt either. I&#39;m going to continue slowly adding to my workout.&nbsp;</p> Mon, 29 May 2017 06:00:00 Sat, May 27, 2017 http://ryliedutson.fastrunningblog.com/blog-05-27-2017.html <p>An easy five with Reagan this morning. My calf felt good so I think I&#39;ll push it a little more next week.&nbsp;</p> Sat, 27 May 2017 06:00:00 Fri, May 26, 2017 http://ryliedutson.fastrunningblog.com/blog-05-26-2017.html <p>Another easy three today. Luke came with me, he did well but was slightly dehydrated.&nbsp;</p> Fri, 26 May 2017 06:00:00 Thu, May 25, 2017 http://ryliedutson.fastrunningblog.com/blog-05-25-2017.html <p>I finally got to run with Reagan again today! It&#39;s been a while. We&#39;re both coming off of injury though so it was still very short and easy. I think I&#39;ll try doing three or thee and a half tomorrow.&nbsp;</p> Thu, 25 May 2017 06:00:00 Wed, May 24, 2017 http://ryliedutson.fastrunningblog.com/blog-05-24-2017.html <p>Another easy two today because I&#39;m still trying to be careful. My little brother came with me because he signed up for the junior high cross country program. I&#39;ll train him to be a true champion. He did very well considering this was his first time running. I&#39;m proud of him.&nbsp;</p> Wed, 24 May 2017 06:00:00 Mon, May 22, 2017 http://ryliedutson.fastrunningblog.com/blog-05-22-2017.html <p>Another solid two for today, and my calf felt good. My leg was sore but that&#39;s to be expected. It feels nice to run again.&nbsp;</p> Mon, 22 May 2017 06:00:00 Sun, May 21, 2017 http://ryliedutson.fastrunningblog.com/blog-05-21-2017.html <p>Finally got to run today. It wasn&#39;t very long, but my calf felt great! I&#39;ll take it easy for the next week or so as I ease back into it. Hopefully it doesn&#39;t hurt.&nbsp;</p> Sun, 21 May 2017 06:00:00