Per Aspera Ad Astra Running Blog at FastRunningBlog.Com Thu, 25 May 2017 10:03:50 FeedCreator 1.7.2 Tue, May 23, 2017 <p>Easy long run with Lara (7:58 average)&nbsp;who will be crewing and pacing with her partner Max and Daria at&nbsp;Squaw Peak&nbsp;in a week and a half. Last long effort before tapering a bit. I&#39;m not fit ot&nbsp;ready to run well for 50 miles, but I&#39;m &nbsp;sure I can finish. The only goal with signing&nbsp;up was to scare the hell out of myself and, in doing, force a smart but quick reintroduction to actual training. Regardless of how the race goes, I&#39;m sctually training. There&#39;s still weight to drop, but that&#39;s happening too.</p> <p>&nbsp;</p> Tue, 23 May 2017 06:00:00 Mon, May 22, 2017 <p>Well-earned day off.</p> Mon, 22 May 2017 06:00:00 Sun, May 21, 2017 <p>Easy 7 at 7:56 AP in NSL/Bountiful with just under 300&#39; of climb. Got heckled for my American flag shorts by a morbidly obese couple with XXL sodas in hand. Ahh, America.&nbsp;</p> Sun, 21 May 2017 06:00:00 Sat, May 20, 2017 <p>Fairly easy effort running of the Mueller Park / North Canyon link up (with some crappy road linking the beautiful trail). 2040&#39; climb, 9:08 average pace.</p> <p>&nbsp;</p> <p><img alt="" src="" /></p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 1024px; height: 324px;" /></p> Sat, 20 May 2017 06:00:00 Fri, May 19, 2017 <p>Easy shortie, though it still had 600&#39; of climbing. Around campus area at 8:13 average pace.</p> Fri, 19 May 2017 06:00:00 Thu, May 18, 2017 <p>7:27 average pace. Home from work via yet another iteration of a JRP run.</p> Thu, 18 May 2017 06:00:00 Wed, May 17, 2017 <p>Bprb to bosho 5&nbsp;way and back. 1100&#39; climb, 8:51 average.&nbsp;Started snowing 5 min from turnaround. Very snowy and extremely windy on the return. I had a down vest on and I don&#39;t know how things would have worked out without it. Stucks hands in pockets and they still got extremely cold. Bare forearms were fully numb. The massive wind gusts on the exposed trail made every snow hit (dippin dots consistency) sting. Despite the vest, I&#39;d rank this in my top 3 runs of all time for worst preparedness for the conditions. 90 min later, my hands still hurt a lot.&nbsp;Wow.</p> Wed, 17 May 2017 06:00:00 Tue, May 16, 2017 <p>Home via a much less buggy jrp. 7:36 AP.</p> Tue, 16 May 2017 06:00:00 Mon, May 15, 2017 <p>Track. Pretty windy. 6:43 average pace. Harder than marathon effort right now,&nbsp;but&nbsp;not&nbsp;as hard as half marathon effort. 6:43 should be easier, but it&#39;s a lot easier than it would have been a few weeks ago.</p> Mon, 15 May 2017 06:00:00 Sun, May 14, 2017 <p>7:50 ap. 360&#39; gain. Feeling slightly under the weather, so running wasn&#39;t a blast today, but I&#39;m glad I got it done.</p> <p>&nbsp;</p> Sun, 14 May 2017 06:00:00 Sat, May 13, 2017 <p>7:30 pace. Played disc golf with Daria in the northern end of Centerville, then ran home. I apparently really like 7:30 average pace. Was dead on 7:30 yet again. Haha.</p> Sat, 13 May 2017 06:00:00 Fri, May 12, 2017 <p>Well-earned day off.</p> Fri, 12 May 2017 06:00:00 Thu, May 11, 2017 <p>&nbsp;</p> <p>Definitely a challenge today. Heat (low 80s)&nbsp;was really aggravating at the start and I was dehydrated from the beginning, so I didn&#39;t take it out super hard. I drank about 20 oz of water and ran out at mile 12. I could have refilled with a tenth of a mile pit stop, but figured I&#39;d be fine. Bad call. By&nbsp;16, my thirst was extreme. The mosquitoes on JRP were the worst I&#39;ve ever seen, so I jumped back on Redwood. Got 10ish oz of&nbsp;water at a gas station at 17.5, but at that point I was pretty done. Finished up with an absolute crawl from 16 to 20 (literally&nbsp;like 9 min pace to avoid more pain haha)&nbsp;to end up at 7:53 AP. At the very least, it would have only been 19.6, but I did a large loop at the end to get it just above 20. I&#39;ll be smarter with fluids next time.&nbsp;</p> <p>Calories consumed: ~200 calories of skittles. Haha.</p> Thu, 11 May 2017 06:00:00 Wed, May 10, 2017 <p>Very easy 5 miles. Trails with 700&#39; gain, 9:20 average pace. Legs were really tired, and I wanted a super easy day. Intended to go&nbsp;longer (more like 8), but this was what I had time for. I recently ordered a second pair of Vazee Summits. Unfortunately, old pair is mostly still in great shape, but I wore a really annoying semi-hole into the heel of the left insole that was bugging my foot a decent bit yesterday, so I retired them and will just use the new pair now.</p> Wed, 10 May 2017 06:00:00 Tue, May 09, 2017 <p>Wanted to get a long-ish, very&nbsp;easy&nbsp;effort trail run&nbsp;in on somewhat tired legs, so today was perfect&nbsp;for that. 13.5 (11 on Bosho, 2.5 on roads) home from work with 2400&#39; gain (2330&#39; in the first 10, then a nice coast down home) at a very pedestrian 9:20&nbsp;average pace. Roughly mid-8 equivalent effort on roads, so achieved my goal of long-ish very easy effort trail run on somewhat tired legs.</p> Tue, 09 May 2017 06:00:00 Mon, May 08, 2017 <p>Work to home via JRP. 7:10 AP. Felt pretty comfortable, but the last 2 miles (uphill) weren&#39;t super fun. Fitness is coming along. Just a week ago, 12 miles at 7:30 felt roughly (or almost) as hard as 13.3 at 7:10 did today. Yes, today was a bit net downhill, but it was also in the 70s and I was running into a headwind most of the way, unlike last week&#39;s perfect weather 12.&nbsp;</p> Mon, 08 May 2017 06:00:00 Sun, May 07, 2017 <p>Exhausted after traveling back from southern California. Took a day off that I didn&#39;t intend to take off.</p> Sun, 07 May 2017 06:00:00 Sat, May 06, 2017 <p>LA again. 6:34 AP. Within 2 min per mile of what Eliud ran for 26.2 yesterday! Lol.</p> Sat, 06 May 2017 06:00:00 Fri, May 05, 2017 <p>Only looking to be about 50 or just over this week, and hit 43.5 in 4&nbsp;days, so I rested up yesterday and just got in a couple miles before work today. 7:38 AP. Will keep tomorrow pretty short as well.</p> Fri, 05 May 2017 06:00:00 Wed, May 03, 2017 <p>18 miles at 7:29.9 average pace. Hah. (18.01 in 2:15:03&nbsp;means ever so slightly under 7:30 pace).&nbsp;I&#39;m rather surprised that 18 miles at &quot;sub-7:30&quot; didn&#39;t kill me. Fitness must be coming around really quickly. Anyway, the route was Fritz&#39;s old house to JRP trail, where I immediately went the wrong way (stayed on the gravel along the river instead of going around the golf course, which was rather dumb considering that I had to jump a short rope). That&nbsp;added a half mile, then I kept going up JRP, with the detour between 200 S and N Temple, back to the little loop prior to Center Street in NSL. I planned to take the loop, but didn&#39;t think I ought to go over 18, and was going to be 18.5 with the extra distance early on, so I cut back to Redwood and then threw in an extra .2 at the end to get up to 18 even. Really, I can&#39;t reiterate enough how happy I am that this didn&#39;t wreck me. Sure, legs feel pretty dead -&nbsp;I&#39;ve only run over 13 miles once in the last year, and that was 21 or 22&nbsp;miles at&nbsp;Jordan Chang&#39;s 100 mile pace, with plenty of breaks -&nbsp;and the pace felt casual the entire way. I still have 15-20 pounds to drop, so I ought to be able to get back into actually good-ish&nbsp;shape when the weight is back to usual.</p> <p>&nbsp;</p> <p>Other note... I&#39;m at 63.7 miles in the last 7 days, and that&#39;s my biggest week since Summer 2014. Jeez. It&#39;s been too long since I trained for real.</p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 1024px; height: 505px;" /></p> Wed, 03 May 2017 06:00:00 Tue, May 02, 2017 <p>4.3 at 8:02 AP. Told Daria I was just going to do 4 at 8:30 to really just get a super easy active recovery. Actually did a little more at a little faster, but close enough, and kept the average above 8. :)</p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 399px; height: 371px;" /></p> Tue, 02 May 2017 06:00:00 Mon, May 01, 2017 <p>Legs surprisingly felt great today, so I did 11.6 at a higher effort than usual (7:30 AP on the dot, at altitude, with 430&#39; gain). This caps off 57.3 miles in one week! Amazing to see that I&#39;m able to be back at this point and not hurting myself. Guess taking it pretty easy on nearly every run and not doing any huge jumps in mileage has been helpful. Looking forward to continuing to ramp it up and getting into shape. Weight is responding well to proper diet, and it&#39;s only a matter of time until I&#39;m in shape again.</p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 324px; height: 337px;" /></p> Mon, 01 May 2017 06:00:00 Sun, Apr 30, 2017 <p>Pasadena. Same loop as yesterday, but tacked on an extra 2 and a half ish&nbsp;at the end. Starting at 8:15 am and having 8 oz of water before made the temps easy. 7:33 AP. 270&#39; gain. Nice that 10ish at mid 7 feels easy.</p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 574px; height: 329px;" /></p> Sun, 30 Apr 2017 06:00:00 Sat, Apr 29, 2017 <p>Pasadena. 7:40 pace with 250&#39; climb. 81 degrees feels like 91&nbsp;after being in snow&nbsp;yesterday. Glad I got that out of the way early ish,&nbsp;as it&#39;ll actually be 90 later, and I&#39;m not sure I could handle that very well right now. Hah.</p> <p>&nbsp;</p> <p><img alt="" src="" style="width: 550px; height: 315px;" /></p> Sat, 29 Apr 2017 06:00:00 Thu, Apr 27, 2017 <p>7:57 AP. 710&#39; gain.</p> <p><img alt="" src="" /></p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 <p>Work to BOSHO to zoo to Foothill, to Cappechi and back, with 370&#39; of climb. Very casual effort. Figured it would be about 9 min pace, but it was apparently 8:25. Very heavy rain during the run, but that&#39;s what shells with adjustable hoods are for.</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 <p>10 miles, treadmill, 7:04 AP.</p> Tue, 25 Apr 2017 06:00:00 Sun, Apr 23, 2017 <p>Things still feel a little off balance after the back was screwy last week, but there&#39;s no pain, which is good. AP just over 8:00. Nice and relaxing evening run. 200&#39; climb.</p> Sun, 23 Apr 2017 06:00:00