'till the end. Running Blog at FastRunningBlog.Com http://NathanGrindle.fastrunningblog.com/ Mon, 22 May 2017 21:09:57 FeedCreator 1.7.2 Mon, May 22, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-22-2017.html <p>AM - 7 miserable miles. Hopefully shaking out what&#39;s left of what I ate on Saturday. My left lower calf was tight the first few miles, I&#39;m gonna start getting on a good recovery routine. I haven&#39;t stretched at all and have scarcely ice bathed, plus hydration. I&#39;ll get on top of it, because if running keeps feeling like the past couple of days I&#39;m a goner(core, stretching, and icing after).</p> Mon, 22 May 2017 06:00:00 Sun, May 21, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-21-2017.html <p>Since yesterday was &quot;bring your own cup&quot; day at 7-11, my friends and I celebrated by bringing 3 gallon soup pots. I had scarcely eaten prior so&nbsp;I ate nearly&nbsp;half of the pot, and didn&#39;t eat anything else, so&nbsp;today I was a bit concerned. First 5 or so miles went by really fast and I felt great. Then it went downhill. I wasn&#39;t hurting or anything, I just felt like I had no energy so I was pretty miserable. Around mile 8 I did a couple hill strides, hoping they&#39;d reinvigorate me, and that was a mistake. I was like a car running low on fuel, and those sprints took whatever I had left.</p> <p>3 more on Gov. about to storm</p> Sun, 21 May 2017 06:00:00 Sat, May 20, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-20-2017.html <p>Noon - 8 miles. The first mile felt like hours, so I knew this would be a mental battle. Very tired from hanging with friends last night. Did Gov and ran on the roads until 6.5, then drove back up to my house and ran down to the creek where I iced, and climbed back up to my house. Coach Galley pulled up next to me at the end of the run where I was actually starting to feel better, always nice to talk to him.</p> <p>PM - 2 miles WU, strides, jogged until I hit 4. I averaged 28.7. I did faster 200&#39;s 2 weeks ago, but I was at half the mileage so I&#39;m not too worried. Right now I&#39;m not supposed to be focusing on closing in sub 60 400&#39;s, I&#39;m working on the strength to run the other 2600, or 4600, or 9600m. Longboarded with Syree&nbsp;after. There were others there, but they ditched us because we were going slow.</p> <p>3rd on the weekly mileage board!! Been a long while since I even cracked top 10.</p> Sat, 20 May 2017 06:00:00 Fri, May 19, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-19-2017.html <p>AM - 7 easy. Windy and cold. Legs felt tight in places but felt better by the end.</p> <p>PM - 4 easy.</p> Fri, 19 May 2017 06:00:00 Thu, May 18, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-18-2017.html <p>AM - Jackalope. If Hell was a single trail, this would be it. You gain about over 1000ft in the 3.8 mile ascent of nothing but loose rock, extremely steep hills, and overgrowth everywhere. I&#39;ve ran probably near 7,500 miles in Vernal, and I&#39;d rate this the most difficult path I&#39;ve traversed. And in the next two miles you lose nearly all the elevation you gained in a trail so treacherous that attempting even normal easy run pace would guarantee broken ankles. On top of all that, windy and snowing! I make it sound terrible, but at the same time I love it. The view at the peak, looking at all of the mountain ranges below you, it&#39;s astounding. I&#39;ll make an effort to do this every week because it&#39;s a great workout. It took me 34 minutes to run up the 3.8 miles, and the 4.2 miles back took 25 minutes. The only reason the descent was that quick was because I hit a semi flat single trail with less sharp turns than usual, so I just kept speeding up and split a 5:20 for the third mile. I was happy with that because it wasn&#39;t downhill at all, and I hit a 2:48 at the half mile&nbsp;so the next half mile was 2:32. Kept the momentum going and jogged a mile at the corral. My heart rate never got above 148 so maybe I&#39;m starting to get fit.</p> <p>PM - easy 3.</p> Thu, 18 May 2017 06:00:00 Wed, May 17, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-17-2017.html <p>AM - 4. Cold out, but I overdressed. I really can&#39;t handle heat at all. Came back to find that my dog had run off so had to spend the next 10 minutes looking for her.&nbsp;</p> <p>PM - &nbsp;Went to Uintah&#39;s track practice and had a long talk with Clayton about the 800, How he&#39;ll have to run it to break the school record, etc. After getting one spot short of state in xc, he trained his rear off and he&#39;s running 2:00 for the 800 in the open and medley, and 50/51 in the open/4x400... At the same meets. I really hope he breaks the record, only problem is he&#39;s running 4 events at state, and 3 have prelims so he&#39;ll probably have raced 5 times by the time he runs the 800. 3 miles after. Wanted more but conditions were awful. I saw a bird flying into the wind and she wasn&#39;t even moving forward.</p> Wed, 17 May 2017 06:00:00 Tue, May 16, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-16-2017.html <p>AM - 3x800&#39;s all in 2:32. They were on the treadmill so in all actuality a few seconds slower. My legs did not want to move today, I think it&#39;s because I only warmed up a mile.&nbsp;</p> <p>PM - Ran up to the peak of the overlook dirt road(1.56 miles) in 11:45, and figured I&#39;d TRY to come down in under 10 minutes. I emphasize try only because there was a 20mph tailwind going up, and it was in my face the entire time the way down. Dug deep and came down in about 8:20-30, so mid 5 minute pace. Was happy with it because my legs felt like lead going up, I felt super tired, and the wind was just brutal. Maybe one day I&#39;ll go all out down it and try to break 7(and shorten it to 1.50 so it can be done). Iced after. Managed to get in to knee level this time. I was going to do a 2 mile tempo in the AM and some speed in the PM on Friday, but since this went down I&#39;ll dial it back a notch and take out the tempo. Jogged around to hit 11 for the day.</p> Tue, 16 May 2017 06:00:00 Mon, May 15, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-15-2017.html <p>AM - 7 miles. First mile kept speeding up and went sub 6. I was surprised how much I could speed up by because it didn&#39;t feel hard. Felt tired until the last two miles where I&nbsp;felt good again. Apparently Clayton(Uintah&#39;s #1 400-1600 guy) wants to race me in a mile next Monday. I bet he could beat me right now, but I&#39;m trying to get him to race me in a root&nbsp;beer mile instead because that&#39;s my true race. Did a 400m on the treadmill in 69 that didn&#39;t feel too hard, then stretched and did core.</p> <p>PM - shakeout on Gov w/ strides. Mileage is starting to add up, I don&#39;t feel like I got hit by a train every morning(now like a smart car or dune buggy) and the occasional knee or Achilles tightness is fading away too. This should be the last week before I hit my normal weekly base mileage(90mpw). Less than I did last year, but this time I&#39;ll have some quality mixed in with the quantity.</p> Mon, 15 May 2017 06:00:00 Sun, May 14, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-14-2017.html <p>Long run in the desert. It&#39;s been a while since I did a long run. The hills and more technical parts of the trail hurt, but it was a fun time.</p> Sun, 14 May 2017 06:00:00 Sat, May 13, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-13-2017.html <p>AM - 2.5 easy.</p> <p>PM - 4 miles easy + 4 hard strides(200m) in 28.2, then I didn&#39;t time the others because the watch I&#39;m using(my dad&#39;s ancient marathon watch) wasn&#39;t being accurate/wouldn&#39;t display time. Did drills after, those burned.</p> Sat, 13 May 2017 06:00:00 Fri, May 12, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-12-2017.html <p>AM - 3. Hills hurt a lot more at elevation,&nbsp;and I live in the highest neighborhood in Vernal. Tried to ice bath in the creek after. It&#39;s an acquired feel. I couldn&#39;t do it for more than 30 seconds, but I&#39;m sure once it gets hotter and&nbsp;I get the plank back up so I can ice as soon as I finish most runs it&#39;ll be tolerable.</p> <p>PM - 5 on the trails with strides. First run at McCoy, oh man. It&#39;s way out in the desert and all they have is super technical single trails so I grinded&nbsp;it out. Iced after, actually managed to get in up to my knees for around ten minutes. Strides felt great.</p> Fri, 12 May 2017 06:00:00 Thu, May 11, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-11-2017.html <p>The drive up was awful. I woke up at 2AM&nbsp;to leave, and my left leg hated me for it. It was super tight in the knee/hamstring area, so I made sure to stretch a ton every time we stopped. Got my first altitude run in today, 5 miles jogging on Gov. Legs felt good during it. Iced after but I forgot how cold it was so I only put my calves and below in. Glad to be home. Even if Kedric is here.</p> Thu, 11 May 2017 06:00:00 Wed, May 10, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-10-2017.html <p>2 mile shakeout running back from my 8 year sister&#39;s school.</p> <p>Mile WU, 1000m in 2:43, 5 miles, 600 in 1:40 for 4:23 for the mile(1600m). Wow. How did that come out of like four&nbsp;40 mile weeks? The k was great but I paced badly. Hit the first 400m in 61 and slowed down a lot. I did that on the roads, so I ran 5 miles to the cinder trails. It was downhill there, but I forgot how technical it is. I eased back a ton so I wouldn&#39;t break an ankle. Exactly one year ago today I failed to even break 5 in the 1600m so anything is possible.</p> <p>Another 2 mile shakeout picking up my sister from school. About to stretch and ice. Not going to do too many miles these next few days, and they&#39;ll probably be 8 min miles. I say that like I&#39;m controlling myself, but truth is I probably will be too tired to go any faster. 14 HOUR&nbsp;drive to Utah tomorrow.</p> Wed, 10 May 2017 06:00:00 Tue, May 09, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-09-2017.html <p>AM - 5. Might be the longest I&#39;ve gone without stopping yet for a crosswalk or to catch my breath, even on Sunday I had to find a bathroom during the aerobic part. Hard to shake some life into the legs after a long day of travel.</p> <p>PM - 8 miles, breaking my&nbsp;longest run without stopping set this morning. Measured a mile of it in the middle because my watch is low on power and I forgot my charger and want it for tomorrow&#39;s workout. That one was 6:35, which felt pretty consistent with the run. Just overall a great run, hitting the trails felt SO good and I felt like I could go on forever. Left calf hurt for maybe a minute or two in the middle but worked itself out. Put my legs in the hot tub after and I&#39;m about to roll out.</p> Tue, 09 May 2017 06:00:00 Mon, May 08, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-08-2017.html <p>AM - 5 as soon as I woke up + some sweet core and strength I got by throwing a tire swing and catching it as it came back. No PM run, in flying to see my family today which is going to take forever. If I&#39;m not running late I might walk instead of taking the terminal though.</p> Mon, 08 May 2017 06:00:00 Sun, May 07, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-07-2017.html <p>Hard one today. Lewis didn&#39;t wake up until 11 so I had to run this in midday. Wasn&#39;t too hot, but very bright. Did 7 miles at 6:22 pace(watch didn&#39;t connect until 3 miles in, so the 6:22 pace was only for the last 4 miles), then 4x200m in 28.2, 27.9, 27.5, 27.8, then cooled down some and did a 100m on the grass&nbsp;pretending to start a cross country race in 18.2, then a 100m pretending to finish a race in 14.9. That last 100m felt SO easy. 200&#39;s were hard. I told myself to do them controlled, so I was going fast, but not sprinting. I&#39;ve read that if you&#39;re going to do year round speed, you can&#39;t be going all out. So I was basically telling myself &quot;you&#39;ve already used up a lot of your energy, so now do some 200m&#39;s fast, but using as little as energy as possible&quot;, so I was treading a fine line of going as fast as I can without really pushing it.&nbsp;While sprinting is good, I can&#39;t run a 25 second last 200m in a race. But, if I work on controlled &quot;sprinting&quot;, I think it will be more beneficial. So the purpose today was to tire myself out, and then try to go fast, but have it be controlled. It was pretty sweet that I&#39;m already running around what I was for 200&#39;s last season, and they feel a lot more controlled! Hopefully I can work on speed endurance and run some 55 second 400&#39;s later in the year.&nbsp;Good start to the week!&nbsp;Cooled down some more, then Lewis picked me up and I cooled down for 12 for the day around the neighborhood. My 8 year old cousin is coming to see me today so I&#39;ll def get some cross training in throwing him around. Will do core later too.</p> Sun, 07 May 2017 06:00:00 Sat, May 06, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-06-2017.html <p>5 in the afternoon. Was hot, windy, and hilly. Felt tired.</p> <p>Shakeout in the evening with 3x200m getting progressively faster. Went 34, 31, 28. It was raining, hilly and windy(and bad traction on the roads for the 200&#39;s)&nbsp;so good stuff. Long run tomorrow, can&#39;t remember the last time I did that.</p> Sat, 06 May 2017 06:00:00 Fri, May 05, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-05-2017.html <p>Took the past two days off to crush finals. I think I pulled A+&#39;S all around so that&#39;s sweet. Did a minute tempo at 4:40 pace and 250,150,150,250 hill strides. I know I went hard because on the last one I bundled up super hard the last 50m or so, which is good because it means I&#39;m pushing my limits. Every time I come to Atlanta it&#39;s miserable I swear.</p> Fri, 05 May 2017 06:00:00 Tue, May 02, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-02-2017.html <p>Ran to the turf field, did dx1.5 laps going a harder pace until I had 100yds left then kicking it up. Was going to do more, but then I thought of how fun this would be to do under the lights on my last night in Alabama freshman year(aka tomorrow), so I&#39;ll finish it then. Felt good to put some life&nbsp;in tired legs. Only one final left, physics w/ calc.</p> Tue, 02 May 2017 06:00:00 Mon, May 01, 2017 http://NathanGrindle.fastrunningblog.com/blog-05-01-2017.html <p>5 in the afternoon. 20+ mph winds out! Tired from that, studying, and a bad night of sleep.</p> <p>Shakeout with strides later. Felt good on the strides.</p> Mon, 01 May 2017 06:00:00 Sun, Apr 30, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-30-2017.html <p>7 pretty steady in the storm, no watch. Almost had my first river walk run ever where I didn&#39;t see anyone else, but I had to cross paths with some hobbyjogger with half a mile left.</p> <p>Shakeout that night&nbsp;to get to 10 for the day and 800+ miles on the pegs. Probably have over 1000 miles on these things counting walking. Felt good, it finally stopped raining so it felt nice and cool out.</p> Sun, 30 Apr 2017 06:00:00 Sat, Apr 29, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-29-2017.html <p>7 miles with 4 strides in the butler field. I did them where I&#39;d start at the 50yd mark, run at around 5 flat pace and do a wide turn and change gears the last 100 yards. Only timed the last two 100 yard parts of those, 13.1 and 12.5. Glad I took yesterday off because my calf feels much better. All I ate was junk because it&#39;s all the dining hall had though, so I could have felt better. It was mid 80&#39;s and windy out too, and I started my run at 9PM so that was strange.</p> Sat, 29 Apr 2017 06:00:00 Thu, Apr 27, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-27-2017.html <p>5 miles. My left calf was feeling tight, so I played it safe. Did a stride to loosen it. Gonna stretch a lot now. It already feels better.</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-26-2017.html <p>2.5 to the rec, core, 2.5 back around 3. Hot out. My fitness has increased exponentially&nbsp;these past couple weeks. I&#39;m able to do 30 reps of core exercises I couldn&#39;t have done one of a week ago. Two weeks ago running to the rec felt like an eternity but these 5 flew by. I&#39;m hitting paces I didn&#39;t think I&#39;d hit for another 4 or 6 weeks.</p> <p>3 mile shakeout w 2 strides that night. cut short because of reasons.</p> <p>I like running, and I think I have a certain aptitude for it(being able to go from 30 miles a week junior year to 70-80 senior year, and 110 last summer w no injuries), I most definitely have a larger aptitude for academics. People debate whether being smart is a talent or the result of hard work, and who am I to say. However, I am one to say that my legs will fail before my brain. Einstein wasn&#39;t able to play piano or violin because his body failed him in his later years, but his brain certainly&nbsp;didn&#39;t, or at least not at the same rate. I know I&#39;m pretty smart, I got a 33 two years ago on the ACT and I feel that I&#39;m leaps and bounds ahead of where I was then, but in both cases, I think I spend more time running, or stretching, or recovering idly, then I do on getting more intelligent. I&#39;ve always been curious where I could be if I actually devoted time to research, field and case studies, etc.</p> <p>This sounds like a resignation from the blog. It isn&#39;t, it&#39;s far from it. I&#39;m going ALL OUT these next 12 months or so. Not doing 150 miles a week or anything crazy like that, but just every workout is run to the best of my ability, cleaning up my diet, etc. I have certain goals I want to try to get this next year(that I&#39;ll keep disclosed for now), and if I get them, or at least know that I was good enough to get them, then I&#39;ll stick another 4 years out. If not, then it&#39;s a sure sign that I was born to strive for&nbsp;a Nobel prize(I can settle for a Pulitzer). Even still, I doubt I&#39;ll stop running, or at least until my legs feel a lot worse going 6 minute pace. Going fast, hitting 2 hour long runs, logging 700 miles on a single pair of shoes... I love it. Plus it has great physical and mental benefits too. Having a nice body and 32 BPM heart rate is sweet. But I also would like a chunk of time to learn the violin...</p> <p>I&#39;m cool w/ no one reading this. I&#39;ve just lost a bit of sleep lately pondering these types of things and voicing them(albeit online) is soothing for me. The way I see it, this way, I have nothing to lose! 2018, I&#39;m out for blood. Time to put in some work.</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-25-2017.html <p>8 miles with a half mile trying to feel out a tempo pace. Ran on the speed sapping grass to keep it honest. Ran 5:30 pace but I still think it was a little quick. 9 days until I&#39;m a college sophomore, wow. 80&#39;s and sunny out so I got to work on my summer tan too.&nbsp;</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-24-2017.html <p>10x(1 min on, 2 min off). On the grass for the first five where I went quick(4:34 avg&nbsp;pace), then I switched to the turf because I thought the turns would slow me down, so a little more recovery after 5. 4:49 avg pace for those. #5 was 4:20 pace but the other nine felt fairly easy! When I was doing 100 miles a week in September&nbsp;I tried this and could barely manage 5:0x pace, and it felt like sprinting. Super pumped that all my work last season carried over. Good stuff. I was hoping to manage 5 flat pace if I felt good so this was great.&nbsp;Felt fantastic&nbsp;altogether, despite running in the heat and wind!</p> Mon, 24 Apr 2017 06:00:00 Sun, Apr 23, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-23-2017.html <p>AM - to the rec and back, did core. It rained all night so the grass was muddy, but it was 50&#39;s out which felt so so so nice. Did two 30 second &quot;pickups&quot; at 5:09 and 4:36 pace. Felt good for not eating anything beforehand, I just woke up and ran. Also felt good because a week ago I did 3 miles in the AM and I got maybe ten minutes before I had to stop because I was just so winded and weak. Peg&#39;s were good as always @Cason</p> <p>PM - 3 mile shakeout w/ 4x30s strides around 4:20 pace. Felt good. Was raining and still cold but coming back I was going sub 6 pace whenever I checked my watch. First workout back tomorrow!</p> Sun, 23 Apr 2017 06:00:00 Sat, Apr 22, 2017 http://NathanGrindle.fastrunningblog.com/blog-04-22-2017.html <p>Ran to a turf field I ran on once in November, did a couple strides, ran back. Slept in so I ran at 3PM. Very hot. Very humid. I think it&#39;s time to retire the launches, I could feel them putting extra pressure on my left knee and Achilles. So close to 700 miles though</p> Sat, 22 Apr 2017 06:00:00