just for the run of it Running Blog at FastRunningBlog.Com http://gan.fastrunningblog.com/ Thu, 23 Mar 2017 10:16:44 FeedCreator 1.7.2 Wed, Mar 22, 2017 http://gan.fastrunningblog.com/blog-03-22-2017.html <p>did abs&amp;hips. .5 then hurt so went and biked 75min with 30min endurance ride in that time. then tried another mile with watson pain was kinda numbed but not too bad. it national roast watson day (check my blog post a year ago) so shoutout to her!</p> Wed, 22 Mar 2017 06:00:00 Tue, Mar 21, 2017 http://gan.fastrunningblog.com/blog-03-21-2017.html <p>started running and my right soleous started flaring up and it felt like some sharper pains toward my shin so i came back and biked 85min with 10xrolling hills (3min up 2 down) and then abs and hips</p> Tue, 21 Mar 2017 06:00:00 Mon, Mar 20, 2017 http://gan.fastrunningblog.com/blog-03-20-2017.html <p>astym but my pt said i would be ok for speed. biked 25min before practice.&nbsp;did mile wu then workout was 2x400s 3x200s 4x100s all at goal 800 pace. hit 73 72 35 35 34 15 15 16 16. really felt like i was dying at the end but so happy i was able to do a whole speed workout!! afterwards my right soleous wasn&#39;t quite too happy with me, even on the bikes but icing rn so hopefully it&#39;ll be ok. biked for a total of 65min. did abs&amp;hips&nbsp;</p> Mon, 20 Mar 2017 06:00:00 Sat, Mar 18, 2017 http://gan.fastrunningblog.com/blog-03-18-2017.html <p>biked and stuff in the morning, 30min with 4x3min rolling hills. ran in afternoon with mario watson and guppy. felt really good and hopefully by the end of next week i&#39;ll be back to full miles!!</p> Sat, 18 Mar 2017 06:00:00 Fri, Mar 17, 2017 http://gan.fastrunningblog.com/blog-03-17-2017.html <p>grass mile then loop. biking and abs and hips and stretching and strengthening exercises. also got it so us girls can wear black spandex, s/o to collin for rolling me out&nbsp;</p> Fri, 17 Mar 2017 06:00:00 Thu, Mar 16, 2017 http://gan.fastrunningblog.com/blog-03-16-2017.html <p>am-30min biking with 3x2min sit 1min hover 2min running. also did stretching and abs and hips.</p> <p>pm-mile wu then got to start line, weird positioning. gun went off and somehow ended in the back which is a no no at a dual meet. made my way on the curve up to behind some cc girls but they were going too slow so had to pass them too. luckily kaylee and bryn got through the struggle with me and then we just raced. kaylee pulled up with like 200 to go and i didn&#39;t follow her quite like i should&#39;ve. still ends ok tho and not too disappointed especially considering the rough start.. got a few recovery laps in then did the 4x400. i was the anchor and our team got first!! split a 66 which i felt pretty good about. cooled down and yeah solid day.</p> Thu, 16 Mar 2017 06:00:00 Wed, Mar 15, 2017 http://gan.fastrunningblog.com/blog-03-15-2017.html <p>premeet today. did 2.5 wu then two 200s in 36 and 36. cooled down then biked 10min. did abs, hips, stretching, and an ice bath. 1week til national roast watson day</p> Wed, 15 Mar 2017 06:00:00 Tue, Mar 14, 2017 http://gan.fastrunningblog.com/blog-03-14-2017.html <p>biked 50min with 5x5min medium 1min hard. did abs and hips and hurdle stretch and yeah. solid day. shoutout to parker cause it&#39;s his birthday&nbsp;</p> Tue, 14 Mar 2017 06:00:00 Mon, Mar 13, 2017 http://gan.fastrunningblog.com/blog-03-13-2017.html <p>wahoo finally some decent miles today! went up towards im flash and it was such a nice day. felt pretty good, just sore and tightish from speed probably. did 10min on elliptical then abs and hips and hurdle stretch.</p> <p>update: went to physical therapy and biked 10min and did astym and electo thing (forgot what it&#39;s called) but probably gonna sit on the couch the rest of the day cause i can already feel it bruising.</p> Mon, 13 Mar 2017 06:00:00 Sat, Mar 11, 2017 http://gan.fastrunningblog.com/blog-03-11-2017.html <p>did .25 wu then wo was 20x400s, first 5 at 5k pace, next 5 at 2mile pace, 5 at mile pace then the last 5 are faster. i made it 11 until i hopped on the bikes cause i was feeling a sharp pain, i think from the astym. finished on bikes and just was on/off when my group was. finished for 40min, then did another .4 some on grass to see if it was just the speed aggravating it, but it still hurt.</p> Sat, 11 Mar 2017 07:00:00 Fri, Mar 10, 2017 http://gan.fastrunningblog.com/blog-03-10-2017.html <p>some astym and sore.... but whistle bikes today lol did 4 sets of 20-30-40sec very hard with double rest inbetween. wasn&#39;t planning on the last set but austin was doing another and it&#39;s awesome week so joined the grind. finished for 60min of biking. abs&amp;hips and ice bath</p> Fri, 10 Mar 2017 07:00:00 Thu, Mar 09, 2017 http://gan.fastrunningblog.com/blog-03-09-2017.html <p>some solid recovery and its the most i&#39;ve ran in awhile (: biked 10min and abs and hips and ice bath.</p> Thu, 09 Mar 2017 07:00:00 Wed, Mar 08, 2017 http://gan.fastrunningblog.com/blog-03-08-2017.html <p>mile wu then watched people kill it in the 1600. got to the line for the 800 and there was like 6 girls but only watson and i to race together. just stuck with each other til like the last 200 then i surged a lil bit ahead and prayed i wouldnt get passed lol. ended up close to my pr so that was a win. raced the 4x400 like 20min after that and kobe killed it and got us the lead and i held it for my leg but we ended finishing second, got somewhere around a 66 tho which was a win. then did a 4x100 which was kinda a joke haha but nonetheless fun. cd for mileage then did 20min on the bike and abs&amp;hips.</p> Wed, 08 Mar 2017 07:00:00 Tue, Mar 07, 2017 http://gan.fastrunningblog.com/blog-03-07-2017.html <p>ran 2, calves definitely felt sore, but not painful. got back and did abs&amp;hips then biked 30min with 20min endurance ride (heart rate at about 150 for it today). then took a VERY cold ice bath.</p> Tue, 07 Mar 2017 07:00:00 Mon, Mar 06, 2017 http://gan.fastrunningblog.com/blog-03-06-2017.html <p>physical therapy today. biked 10min and ran .25 for some analysis stuff. did astym which meant no running today. @practice did 10min bike wu then 5x90sec pickups with 4min rest, super hard effort given and my legs and lungs and stomach felt dead which was good. cooled down for a total of 60min biking today. abs&amp;hips and shoutout to watson and mario for finally being back cause i missed them so so much!!</p> Mon, 06 Mar 2017 07:00:00 Sat, Mar 04, 2017 http://gan.fastrunningblog.com/blog-03-04-2017.html <p>abs&amp;hips then biked 20min with 3x3min hill climbs with 1min rest. then&nbsp;ran in highland with guppy and dallin. was doing good til the end, my right calf and a little bit of my shin started aching.&nbsp;</p> Sat, 04 Mar 2017 07:00:00 Fri, Mar 03, 2017 http://gan.fastrunningblog.com/blog-03-03-2017.html <p>biked 5min as part of a wu then did a mile wu. 2miles at easy pace, 7:22 7:05. hopped back on bikes did 10min hill climb, 3min rest, 5min ride with heart rate at about 140. then cd for total of 25min biking today. abs&amp;hips. tried rolling out but not gonna happen quite yet</p> Fri, 03 Mar 2017 07:00:00 Thu, Mar 02, 2017 http://gan.fastrunningblog.com/blog-03-02-2017.html <p>feeling a lot better about things today. ran 3 pretty easy and no pain. biked 20min with 10min endurance with heart rate around 140 until the end it was 180. did abs&amp;hips</p> Thu, 02 Mar 2017 07:00:00 Wed, Mar 01, 2017 http://gan.fastrunningblog.com/blog-03-01-2017.html <p>abs then&nbsp;biked 15min then did a mile then a circuit wo which was 2miles. calves weren&#39;t too bad cause everything was broken up which was good. came back and did 25 more min biking and hips. pretty ok day.</p> Wed, 01 Mar 2017 07:00:00 Tue, Feb 28, 2017 http://gan.fastrunningblog.com/blog-02-28-2017.html <p>bikes today. did 70min with 10x3min uphill climbs, 1min rest. s/o to jhoan for the quote of the day, &quot;if you don&#39;t like gan and watson, you aren&#39;t human&quot;</p> Tue, 28 Feb 2017 07:00:00 Mon, Feb 27, 2017 http://gan.fastrunningblog.com/blog-02-27-2017.html <p>biked 30min distance riding then abs&amp;hips. warmed up .5 then 4x400s @goal outdoor mile pace. didn&#39;t even use my watch but was doing super well pacing. hit 78 79 78 79. the real bummer of the day was i was supposed to do the whole workout but the 4th rep my calves seized up and i gave everything to finish it. jamie sent me inside to finish on the bikes so did 3x60sec pick ups with 3min rest and finished for 20min. don&#39;t really know what&#39;s going on and why or how or what or anything</p> Mon, 27 Feb 2017 07:00:00 Sat, Feb 25, 2017 http://gan.fastrunningblog.com/blog-02-25-2017.html <p>did abs&amp;hips then 3.5 with bryn and it was completely pain free (: just did a nice little loop. biked 40min with bryn and did 5 rolling hills (3 up 2 down). then did some aqua jogging with 5 sets of 5min on 1min rest for a total of 25min. kinda long but good workout.</p> Sat, 25 Feb 2017 07:00:00 Fri, Feb 24, 2017 http://gan.fastrunningblog.com/blog-02-24-2017.html <p>mile wu then 2miles @easy run pace, 7:36 then 7:34 then half mile cd. felt pretty good. got on bikes and did 55min with 2 sets of 5min medium 2min sprint 4min medium 1min sprint 5min medium 3min sprint. pushed it pretty hard. abs&amp;hips and collin gave me a rollout.</p> Fri, 24 Feb 2017 07:00:00 Thu, Feb 23, 2017 http://gan.fastrunningblog.com/blog-02-23-2017.html <p>massage therapist guy said i have a pretty tight soleous on my right calf and left calf has a lot of microtears which really isn&#39;t anything more than information but kinda nice to more know about it. run today was manageable and towards the end felt really good. biked 60min with 40min at a decent resistance and kept my heart rate between 130-145ish. did abs&amp;hips and upper body arm wo. s/o to thom and riley for getting their mission calls today!!</p> Thu, 23 Feb 2017 07:00:00 Wed, Feb 22, 2017 http://gan.fastrunningblog.com/blog-02-22-2017.html <p>first full speed workout on the track!! did mile wu then 2x200-400-200 with 60sec between reps and 5min between sets plus some lunges. hit 36, 80, 33, 36, 76, 35. felt pretty solid except pain on the cd. however considering speed felt good i&#39;m not too worried cause that was the ultimate problem in the first place. biked for 40min which actually went way fast today and felt really good. solid day, 11/10 would reccomend&nbsp;</p> Wed, 22 Feb 2017 07:00:00