'till the end. Running Blog at FastRunningBlog.Com http://NathanGrindle.fastrunningblog.com/ Sun, 20 Aug 2017 05:44:50 FeedCreator 1.7.2 Fri, Aug 18, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-18-2017.html <p>150m in 20.4. 400m in 59, 3 min rest, 400 in 56. Stopped there bc my toe was flaring up. It hasn&#39;t gotten worse but workouts are sort of hindering its progression</p> Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-17-2017.html <p>4x200 in 32, 31, 28, 28</p> Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-16-2017.html <p>AM - easy run sweating out a fun time last night. Only got a few hours of sleep so tired.</p> <p>PM - 4x300m because I wanted to do some quicker stuff. Went out at 4 and it was blazing hot(105F w humidity). I was constantly dousing myself and my hat with water and that helped combating the dilemma&nbsp;of overheating. Ran&nbsp;48, 46, 45,&nbsp;42. Last one my feet were burning, as soon as I finished I yanked&nbsp;my shoes off and poured water on them/the track I was standing on and it felt better. Good stuff, besides the last two the effort wasn&#39;t that hard, and even so it could have been a ways harder, the only thing I was focusing on was my breathing. The 48 felt like a jog. Swam with Grant and Sam later. Probably gonna party more tonight. Woo college!</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-15-2017.html <p>AM - was out the door by 9AM today, so a couple hours earlier than as of late. Original workout was 2x1000, 4x600, 6x300 w/ 200m recovery but it&nbsp;started getting way hot so I stopped after 600 #2. Ran 3:16, 3:16, 1:49, 1:44. Next workout I&#39;ll try to wake up by 6AM and get some food in me because I was starving.</p> <p>PM - 5</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-14-2017.html <p>AM - 3. Over 100F out today so I couldn&#39;t hit the full 5. Gonna try waking up a few hours &nbsp;earlier tomorrow. Another thing I need to do is hydrate better, I&#39;m gonna make sure my pee&nbsp;is clear before the second run of the day</p> <p>PM - 5. Had to make an effort to keep from getting in the 5 minute miles. 6:06 pace. Workout tomorrow!</p> Mon, 14 Aug 2017 06:00:00 Sun, Aug 13, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-13-2017.html <p>Botched long run today. Stayed up late catching up with an old friend so I didn&#39;t wake up until 11, and it was 100F out w/ humidity. Got excited and ran miles 2 and 3 both in 5:35 so I could tell I&#39;d overheat if I tried to go the full distance so I stopped early. Every mile except the 1rst one was sub 6 which was pretty cool, I think I could have held it for a few more miles if I had woken up earlier. 5:59 avg pace, hopefully I can hold that pace for double digits mileage-wise in the near future. Time to eat some food!</p> Sun, 13 Aug 2017 06:00:00 Sat, Aug 12, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-12-2017.html <p>AM - 3. Didn&#39;t get out until 11 and it was very hot(mid 90&#39;s and humid). Gotta start doing my first runs earlier.</p> <p>PM - 4 at 5, where it was even hotter than the former run. Capped it off with 3x400m going 40, 30 for the 200m&#39;s. First two I&#39;d hit the first 200 a little quick and run a 31 last 200, but the last one I was able to hit the splits. Good to know I can switch paces pretty hard, now I just need to be able to do 4600m and then cap it off with that(hopefully faster than 40 for the first 200).</p> <p>What a terrible world championships for likeable guys&nbsp;this year. Bolt loses one race and DNF&#39;s the other, Farah dethroned by a doped up ethiopian, Jager comes in as the heavy favorite and places worse than he did last year when he wasn&#39;t, Centro dead last, WVN losing, the list goes on and on. With one men&#39;s open race left, I&#39;m calling it now, Kenyan sweep(Manangoi, Kiprop, Cheruiyot)</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-11-2017.html <p>PM - 3. Foot got pretty uncomfortable from a tighter toe box on the shoes, and not taking my&nbsp;ibuprofen for my&nbsp;foot. A quick synopsis of what happened, I was doing the stretch where one holds their heel against their rear, and I whipped my foot down and kicked a toilet head-on. The pinky toe&nbsp;sustained most of the trauma. The first couple days I was sure it was broken, the pain was excruciating, but by the day it&#39;s feeling better so it might just be a serious jam. Maybe I&#39;ll try doing some of my easy runs barefoot on the soccer fields and see if it feels better. On a side note, today was my first day back on my own. It&#39;s always a little scary at first(my closest family member is 6 hours away) but I&#39;m sure I&#39;ll be fine.</p> Fri, 11 Aug 2017 06:00:00 Tue, Aug 08, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-08-2017.html <p>AM - 3 mile shakeout in the rain before driving back down to university.</p> <p>PM - broke my damn foot</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-07-2017.html <p>AM - off.</p> <p>PM - 3 hilly miles, 3x(3x300m) w/ 100m recovery between repeats on sets #1 and #2, 3 minutes rest after #7 and #8, and 400m recovery between sets, ending with another 3 hilly miles. Ran 54, 55, 51 for set 1, 51, 49, 49 for set two, and 45.5, 45.1, and 41.2 on set three. Very windy out. Felt fine, for the most part, I think I was able to balance the scales of not pushing too hard and overheating in the humidity well, but man that last one hurt. Just went hard, and collapsed and gasped for air in the fetal position for a good two or 3 minutes after. I think I definitely&nbsp;could have run&nbsp;a 40-low in spikes. I wanted to be fit enough to run 54-second 400&#39;s in workouts by the time Christmas break came around, and that last 300 would have been a 54 if sustained another 100m(being that I was in road flats, I find that reasonable). Since&nbsp;my speed is where I wanted it to be in 4-5 months if training went perfectly, I&#39;m extremely happy, because that means I&#39;ll just have to sustain or barely get faster on my short speed, which means I can focus on my weakness, strength. I&#39;m going to start getting back down to the low 150&#39;s/high 140&#39;s for my weight. I&#39;m 17x lbs now, and I think by dropping 25 pounds I could be a lot better off for it(I got in the 130&#39;s last year, which was pretty crazy for a 6&#39;0 guy. However I only achieved that through running 100+ miles per week for multiple consecutive weeks and eating maybe 1500 calories a day, so I think that was a bit too much).</p> Mon, 07 Aug 2017 06:00:00 Sun, Aug 06, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-06-2017.html <p>AM - thought I could just come down to 1000ft and run 3 flat kilometers like it was nothing, but I forgot how TERRIBLE humidity is. Did 3:04, 3:01, but by this point I was starting to feel overheated and had family stuff so called it there. Humidity sucks. Normally I think I could have gone on but had to go to the bathroom bad and my body just didn&#39;t wake up that quickly. 6:06 avg pace for the run</p> <p>PM - run and swim</p> Sun, 06 Aug 2017 06:00:00 Sat, Aug 05, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-05-2017.html <p>AM - 5 shaking out the 15 hour car ride yesterday. Definitely felt it those first couple miles. Ended with 2x(150,120) to loosen the legs a bit. Times were 22.2,&nbsp;&nbsp;20.8, 16.5, 16.2. For the first time in an eternity I stretched after which I&#39;m very proud of. I&#39;m going to try and stretch before I blog my run just so I&#39;ll be obligated. Gonna get back on a good stretchin and hydrating schedule and hopefully I&#39;ll be better off for it(I don&#39;t see why not).</p> Sat, 05 Aug 2017 06:00:00 Thu, Aug 03, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-03-2017.html <p>AM - slow shakeout before leaving for college. Not sure if I&#39;ll have any time to do my second run since I&#39;m driving all the way to Kansas today but I&#39;ll try.</p> <p>PM - 2 miles was all I could squeeze in, last few minutes at 6 flat pace. OXYGEN</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-02-2017.html <p>AM - 3. Felt good from 11 hours of sleep, but was counteracted&nbsp;by the heat since I slept in. Last workout at altitude tonight!&nbsp;</p> <p>PM - spent a long time swimming with my younger sister so I was pretty tired. Did 3x800 and 2x400. Only times I remember were 2:19 for the first 800 and 62 for the last 400. Didn&#39;t hydrate well either. 2 miles later + lift w trevor.</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 http://NathanGrindle.fastrunningblog.com/blog-08-01-2017.html <p>AM - easy shakeout before driving up to SLC to get my car for the next 10 years or so(Toyota Corolla(a recent model too)).</p> <p>PM - some strides in the new pegasi, shaking out the legs from an 8 hour car ride. Did 150, 200, 150, 300, 400, 100 in 25, 34, 24, 51, 68, 13. Besides the 100 they were all super easy.</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-31-2017.html <p>AM - 5 w trevor. He wanted to try and go sub 6 in the mile so I paced him for that. We ran 5:32! What a man. Wanted to do more mile repeats but marching band appeared halfway through the second one so I had to go.&nbsp;</p> <p>PM - faster stuff&nbsp;with the man, the myth, the skeleton Brendon Merrell. Was originally going to do 9 or 10x300&#39;s but Brendon went jello legged after #3 so I did 5 so I wouldn&#39;t keep him too long. Went 48, 47, 44, 45, 43. 300 recovery. Kind of workout where after the first repeat you think &quot;man that felt pretty hard&quot;, but the times go down despite the effort being about the same. S/O to Brendon for making a HARD push the last 50m of the third one. For doing nearly no running I&#39;m surprised he went sub 45. I hope he has a good year at UVU.</p> Mon, 31 Jul 2017 06:00:00 Sun, Jul 30, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-30-2017.html <p>AM - 4.5 on the trails + 500m at tempo pace, 100 jog, 300 at around mile pace. Ran 1:41, 48.2. Both felt very easy, 64 second lap pace feels as easy as it did in my prime of last season. Ate a heavy breakfast and it was very warm out so that was fun. Gonna have a tough day tomorrow!</p> <p>PM - swimming, running, and lifting. Very proactive day, hopefully it doesn&#39;t hinder me in my double workout tomorrow. Luckily I went to church today so I got the man upstairs on my side(hopefully). Getting pretty lean/strong up top.</p> Sun, 30 Jul 2017 06:00:00 Sat, Jul 29, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-29-2017.html <p>AM - 5. Hamstrings felt very tight from the car ride the first couple miles, but it felt good to loosen up a little.</p> <p>Noon - ran a mile w trevor at about 6:10 pace, lifted, did four more miles alone after with 2 400&#39;s at tempo pace to get the legs loose(81, 81). Hamstrings finally starting to loosen up. Swam later that day so very proactive. Good to help loosen up the legs. S/O to Parker Stintson for @-ing me on Instagram&nbsp;</p> <p>P.S. , If Brendon is reading this, make a blog.</p> Sat, 29 Jul 2017 06:00:00 Fri, Jul 28, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-28-2017.html <p>AM - 3 mile shakeout before driving up to SLC to buy a college car. Ended up being a bust so all I got was extremely tired and some very tight legs from around 10 hours in a car, so I just went to sleep as soon as I got back home.</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-27-2017.html <p>AM - 4 + a long lifting session since I had the 24 hour gym to myself. I&#39;m typing this a few hours after and I&#39;m pretty&nbsp;sore. Did&nbsp;everything.</p> <p>PM - run with trevor + core. He stopped to pee about 2 miles in so I went 6:15 pace the rest of the way back.</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-26-2017.html <p>AM - 6</p> <p>PM - speed with Trevor. Fun to see the big shot college bball player struggle after showing me up in lifting. 300, 300, 200, 200, 150, 150. Went 41, 41, 27, 26, 19, 19. All on the higher side second-wise. Took 500m rest after the 300&#39;s, 200 after the 200&#39;s, 150 after the 150&#39;s. Prior to tonight I thought I&#39;d try to be in 54 second 400 shape by Christmas break. Those 300&#39;s would have been 55&#39;s if I finished the last 100(I could have). Happy with my speed, but I gotta buckle down on strength, it has a lot more room to improve. CD for 12 for the day.</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-25-2017.html <p>AM - 10 up and down Jackalope. By far my favorite running conditions out this morning, 60 degrees, overcast and dark, and drizzling. Kept an honest pace going up and beat my PR on the ascent by almost 3 minutes, 32 minutes for the 3.8 miles w/ 1200 ft gain. Went to the overlook of Vernal and yelled &quot;Drago&quot; and ran back down, the long way. No one else was there when I arrived, no one when I left. Just a lone runner, the rain, and one hell of a trail.</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-24-2017.html <p><span style="font-family: '.SFUIText'; font-size: 17pt;">AM - Looong&nbsp;workout this AM. 6xk, 4xk, 1xk. 2 minutes rest between repeats and about an 800 between sets. Hit 3:21, 3:22, 3:18, 3:19, 3:14, 3:07 for set one. Second set I decided to let off the gas a bit to have a quicker last set(originally it was 2xk but I could feel my legs tightening up, the arms dinosauring, etc that last 400). Set 2 I ran 3:23, 3:17, 3:16, 3:05. Last one I ran 2:53. I think I might have cut the corners a bit tight(there weren&#39;t any markers down so I could have been a little off). So the times are taken with a grain of salt, but the point was to get some good aerobic work and I accomplished that for sure. Never done over 5 miles of work in a single session so running 7 miles was a def plus. Good stuff!&nbsp;</span></p> <p><span style="font-family: '.SFUIText'; font-size: 17pt;">PM - shakeout, 6:54 pace. Felt pretty good considering all the mileage I did this morning. I&#39;ll have to thank the creek I iced in for that.</span></p> Mon, 24 Jul 2017 06:00:00 Sun, Jul 23, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-23-2017.html <p>AM - 5.&nbsp;</p> <p>PM - shakeout w a couple easy strides!</p> Sun, 23 Jul 2017 06:00:00 Sat, Jul 22, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-22-2017.html <p>5 to end my easy week. Overall I&#39;m happy I took it, with working nights and trying to run 80 miles a week in my very limited time was just making me super miserable, and I now feel rejuvenated as I type this during my penultimate night shift. Gonna have some exciting workouts soon.</p> Sat, 22 Jul 2017 06:00:00 Fri, Jul 21, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-21-2017.html <p>Some easy mileage + a lap hard at legacy in 1:26. Wish I could have held it through the 800m&nbsp;in 2:08 but it&#39;s fine. Hamstrings are sore already. Every time I begin doing weights/strength after a hiatus my core and hamstrings are always super sore, rarely my calves, and never my quads. The run was a testament to that. Probably gonna do core with trevor tonight.</p> Fri, 21 Jul 2017 06:00:00 Thu, Jul 20, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-20-2017.html <p>5 miles + lifting and core with Trevor. Good stuff.</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-19-2017.html <p>Helped make up/time/pace a workout for Kenny. 6x1000m + 5x400m. Ran his last k and the 400&#39;s with him and did 3:17 and 81, 79, 77, 77, 65. Last one I ran honest but everything else was easy. Hot out. About to combat it the only way I know,&nbsp;70oz Gatorade slushies. Anyone who can guess the flavor gets a S/O if any readers want to guess.</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 http://NathanGrindle.fastrunningblog.com/blog-07-18-2017.html <p>Some miles in the early morning + 3x400 laps striding out w/ 200 jog. The mileage was 6:18 pace and the 400&#39;s were 73, 68, and 62. Rained all last night and had very little traction so I was happy. Def would have been sub 60 in spikes on the last 400.</p> Tue, 18 Jul 2017 06:00:00