Training in Montana

5 miles in a skiff of snow and 23 degrees. Wore a jacket for the first time this year and it was nice to be warm but not nice to be super sweaty (3 layers on top). My rear was cold - do they make a nice fleece running underwear to make my bum warm? That would be nice.

There was just a light dusting of snow on the country road and it was interesting to see all the animal tracks going side to side & all around, zig zagging up the road. Was it a cat, a skunk, a raccoon or all three? I also saw some dog tracks and as I rarely see dogs wandering about I'm guessing it was a coyote or two. Fun stuff that leads to wondering what it would like like if I were out all night, and makes me want to get a trail cam so I can get a better idea of what exactly wanders around in my backyard canyon. Last year a mountain lion killed a deer down there - we didn't see the lion, but the marks on the neck and the meat that was precisely taken was confirmed by Fish & Game to be a lion kill. And we get black bears also. There's never a dull moment at my house.

Anyhow, my average pace on today's jaunt was 8:45. And now back to my regularly scheduled work.

4 windy miles this morning, but it was calm compared to what my Utah friends experienced yesterday. Yowzers!

AP: 8:26 

Too busy of a morning to get out for a run then later on I could have but I was exhausted. I think I'm getting sick again. I still have residual effects - snot, chest congestion, etc. so I thougth it was just the after effects but it started increasing today then I felt wiped out. Glad I didn't go for the long run that I was thinking about all day. I think it would've made me feel much worse. Hopefully I'll kick this soon. Guess I should start taking vitamins....

5 TM miles this morning at the Y. Had to take my son to basketball practice early so hit the Y for some indoor running. I'm going to only run indoors for a while to see if that helps my cold evaporate.Warmed up for .5 miles at 6.0, then ran at 6.9 for 2.5 miles; 7.6 for 1 mile; and 8.6 for the last mile, then cooled down for 5 minutes.

When I run at home I'm always hurrying after a run to get ready and take my oldest to the bus stop (5 miles away - lame bus service) so I have neglected abs since early June. I did 3X60 planks, 1X60 bicycles & 1X60 crunches. It felt good to get some abs in - will have to do that more frequently. 

5 TM miles at the Y once again. I thought I could do the same workout as yesterday but my legs were not having it. Warmed up for 5 minutes at 6.0, then bumped up to 7.5 & 1.5 incline. At 3 miles I took it down to .5 incline and was happy for the break. At 4.3 I bumped up to 8.6, at 4.5 I moved to 9.3, and at 4.8 finished at a 10.0. 

Did 2X60 planks, 1X60 and 1X30 seconds bicycles (couldn't quite get to 60 seconds).

At lunch, for some crazy reason I went BACK to the Y and did Boot Camp. Nothing like 2 showers in 5 hours at the same gym. With my luck, today's version was partners - 1 does the workout while the other runs. And of course, lots of legs. I'd already had my workout today - what was I thinking? I'm sure I'll be glad later. Right? I think I'll sleep well tonight, after our Scout meeting. And after watching the funny Wednesday night shows. 

5 miles outside in the cool morning. 22 degrees with no breeze. I almost could have used a vest but on the way back was sweating so much I was glad I didn't have one on. We have a couple inches of bum fluff from a couple days ago so I wore my snow spikes the whole way. Nice morning, as always. On the way back I was surprised by the moon setting over the Western horizon. Gorgeous! I caught it when it was halfway descended, but bright orange - it looked like the sun. Amazingly beautiful.

AP: 8:43. Wish I was in Utah to go on a nice long run with the JAJA group and breakfast afterward. Maybe someday, but those chances are small to go on a "slow" run with those speed demons.

Did my own private half marathon distance today. Actually wasn't sure how far I'd go when I started, but was going for at least 10 and max 15 (as I'm so close to 1200 for the year). Mid run decided to do a half, and the last couple miles I pushed it be sure I got under 2 hours. Felt pretty good during the run, no pains, no desire to quit. Positive stuff. It was 24 with wind when I started so after walking outdoors and feeling the breeze going right through my tights I went right back inside and switched into some new wind pants I picked up at Sam's yesterday for $10. Sweet deal! Now I've got 3 pairs of bottoms for 3 different temp ranges. My chin was cold when the wind was in my face so I need to find me a thin layer to pull over my chin. Saw one at Eddie Bauer but they wanted $20 and I don't want to pay that much. I'll find something.

Didn't know about the Lunar Eclipse but I saw it when I headed out at 6:45 and we were blessed with completely clear skies today. Gorgeous eclipse! I was able to leave my headlamp at home also as it was just starting to get light. That was nice not to carry it.

AP: 9:03. Splits: 10:09 (fixed pants), 7:44, 9:10 (fixed pants again), 8:06, 9:32, 10:21 (uphill dirt begins), 9:50, 9:31, 9:00, 9:42, 8:39, 8:08, 7:45, 7:57 (last .12). Avg HR: 151.

http://connect.garmin.com/activity/133758238

3 miles this morning before my wife headed out for her first day of work in 12 years! So proud of her. It's a teacher aid job with the district (which pays surprisingly well) but hopefully next year she'll get hired as a school counselor, which she did in Logan 12 years ago. I hope her day goes well.

AP: 8:38.

Noon - Boot Camp. I love that class. It's pretty intense & kicks my tail, but it's a blast and works out those muscles I normally wouldn't be working. The worst one for me were calf raises for a minute or so. Yikes! It felt like my calves were knotting up, but they were just unhappy. Great workout. 

5 early treadmill miles at the Y. Can I just say Thank You, History Channel! You pull me through my treadmill workouts and teach me all about the world at the same time. I now know much more about the Roman Empire, especially some Spanish dude who ruled about 100 A.D. and expanded their rule, Hadrian who built a killer wall in England (which I've been to - in Lancashire), and a C dude who killed his brother in front of their Mom then built an awesome bath facility for the commoners then was killed by his servants during a foreign war. Good times. Makes our pithy elected officials look pretty weak.

Did 5 minutes at 6.0, then 6.9 and 1% until 3 mile; 7.6 and .5% for 1 mile; 8.6 and 0% for the last mile, but at 4.8 bumped it to 10.0, then 4.9 maxed at 12.0. Cooled down for 5 minutes. Finished with 1x60 plank, 1x60 bicycle, and 25 pushups.

AP:  8:23

3 miles this morning in a decent SW wind. Not so bad going out, but in the face on the way back. It was nice being a South breeze as it wasn't too cold. About 28 out with a skiff of snow and the wind didn't freeze my face. Weird.

AP: 9:03. 

Noon Boot Camp. Calves still very sore from last time's calf raises. Did some good exercises today, but couldn't finish some of them. My neck is really sore (trapezius? is giving me troubles) so making life a bit uncomfortable. Need to go see the chiropractor. I'm able to run and do most exercises. I think it was a rolling ab exercise from Monday that did the trick. Maybe I'll make the phone call...

6 miles this morning up the road and back. Have I mentioned how nice my country road is? I normally see only a few cars and in total I pass only 13 houses in the 3 miles. Ah - serenity now. I didn't run yesterday because my neck/shoulder muscle killed me during the night. It felt a bit better yesterday and not as bad during last night's sleep. It was tight as I headed out and my right arm wasn't as loose as normal, but after a short while it loosened up. My legs felt a bit heavy the first mile but felt better as the run progressed. Because of time I debated whether to do 5 or 6 miles, but at the 2.5 mark I knew I could hit 6 total and be back to the house shortly after 7 am if I hustled, so I did. I boogeyed up to the turnaround then hit good paces the last 3 miles, keeping them all under 8 minutes. 

AP: 8:10. Last 3 miles: 7:45, 7:26, 6:55. 

10 miles up and down my "Veyo" hill route, although it's bigger than the SGM Veyo. Ran all the way up it without stopping, although went slowly, and stopped at 4 miles to walk & take some jelly beans & Gatorade. Just past that the sun rose and I could see the Beartooth Mountains with the sun hitting the tops of the snow-crusted peaks. Gorgeous. Turned around at 5 and made my way back. I know the hill is steep when I'm hitting 6:50 pace without even trying.

AP: 8:55. Splits 9:41, 8:58, 8:51, 9:58 (the hill), 10:41 (walked), 8:37, 7:35, 8:38, 8:05, 8:02.

http://connect.garmin.com/activity/134992838

First off, Happy 74th birthday to my Dad, who started my marathon dream in 1987.

Dropped my 13 year old off at basketball practice this morning then hit the Y for 6 TM miles with a 5 minute cooldown.Around 2 miles the worker cleaning off the machines bumped my TM cord and it powered off. I thought I'd bumped the panic button but when the lights stayed off I realized what she'd done, but she was already gone. The bump and dash technique! So, not sure of my paces. Started at 5.5 as my right adductor was sore - it's a lifelong problem that I thought I had kicked but I need to pay more attention to it again. After 5 minutes it felt better so I bumped it to a 6.6 for a while, then a 6.9. At 3 miles I took it to a 7.6 (8:00 pace) and kept it there until 5 miles, when I took it to a 7:00 pace (8.6?) and at 5.75 a 10.0, then at 5.95 I cruised on in at a 12.0. I got some looks so I'm sure some people thought I was showing off, but I wasn't - just felt good. I've figured out the 10.0 and up stride - just a glide with no bounce. Maybe someday I can do that outside the gym.

6 miles on the treadmill this morning plus a 5 minute cool down. Ended with 1X60 plank, 1X60 bicycles, 25 pushups, 3X12 PT-type squats, 3X8 PT-shoulders, and 3X12 curls.

6 TM miles plus 5 minute cool down. 1X60 plank, 1X60 bicycle, 25 pushups.

6 gorgeous miles this morning outside on my country lanes. 15 degrees with a 10 mph wind from the WSW so I wore my awesome camouflage balaclava. It's thin but all I need to keep my chin warm enough to spit without drooling - the real test to see if it's too cold. I kept nice & warm. On the way to the turnaround the crescent moon had just risen, a star was faintly seen near the moon (Venus?) and the Eastern horizon glowed with the hint of sunrise. Completely clear skies. Gorgeous. This is one of the reasons I run in the morning. I've been grumpy all week and it's probably because I'd been stuck inside the past 3 mornings. I don't hate the treadmill in the weekday mornings - not crowded in there - but I miss my outside.

AP: 8:41 or so.

Progression TM run, but all my TM runs are progressive. I warm up, then I want off so I go faster & faster & faster until I hit my mileage. Warmed up at 6.0 & 1% for .5 miles then bumped up to 6.7 for a while, then 7.3 for a good chunk. At 3.0 miles I bumped to 8.3, at 3.5 miles upped it to 9.3, and at 3.75 I finished at a 10.3. That last .5 mile was tough but fun. Also interesting to see my form in the mirror (wall of mirrors in the front) compared to the guy who had been next to me and kept bumpiing up to a 10.0. He looked like a chicken flapping his wings. His form was horrible and he looked like he was about to die. I really wanted to say something to him or show him by example but I wasn't warmed up yet. Not that I have fantastic form, but when I was at a 10.3 it did look fairly effortless - I just try to glide along without bouncing. It's a definite improvement over when I started running and would bump it up to the higher notches of the mill.

Merry Christmas to all! Not sure I'll make it out for a run today. My beloved may need some kitchen help. And the kids may need some Y time to get them out of her hair.

After helping get the table set for dinner I snuck in a short run. My 13 year old boy came with me for the first mile then turned around. I went another mile before heading back. I did a couple bursts of speed and can I say how nice it is to run downhill? When I turned off the main road a car was turning and going my way and I raced him for a bit. It's a bumpy dirt road and he was driving a Caddy so he was going slow, but that was fun. I checked my watch and I was at a 6:00 minute mile. Short burst, but enjoyed that. Just finished Christmas Eve dinner - yum. Now time for our Nativity pageant followed by dessert. Isn't that how it happened 2000 years ago? Fairly sure of that. Merry Christmas all!

I got new shoes for Christmas! I'd been wanting some for a while, but had to wait and was happy I got them. Thanks babe! Had a great Christmas with the family and spent Christmas night at a cabin near Red Lodge. No runs yesterday. Went running with my wife and our youngest boy at the park near the river. Ran two loops around with them then they drove home and I ran home. Hit the gas station and bought life savers to give me energy for the drive home. Nice run, although uphill and in a stiff breeze. In the 30s, shorts & a tech long sleeve shirt.

Ran at the Y today on a treadmill. After 7 years of going to the Y they finally upgraded the TVs and FM broadcasters! Wahoo. And a nice new paint job. Their new director has been painting like crazy the last few months and it looks great. Nice to feel like we're in a decent gym instead of a barrel scraping YMCA. The new flatscreen TVs are nice.

Did a nice little progressive run, starting at 6.0 to warmup then 6.9 and 1.0% until 3 miles. Bumped up to a 7.6 with 0% until 4.75, then moved to an 8.6 until 5.5; 9.3 for .25; ended at 10.0 for the last .25.

Interesting to see the change of faces with school being out. Lots of college kids in there trying to work off their freshman 15.... :)

6 TM miles followed by a 5 minute cool down. Last 1/2 mile did .25 at 7:00 and .25 at 6:00.

60 second plank & bicycle; 25 pushups. 

Ran 3 on the treadmill at the Y with the family. Had to make it quick to join them at the swimming pool. Felt good so decided to try for a mile PR during the last mile, and I hit it. Was able to maintain a 6 minute pace for mile 3. I don't think a treadmill PR really counts, but I'll take it.

My favorite 10 mile route, but in less-than-favorite conditions. Ah, the bloody wind. My route is basically North-South, and this wind was a 21 mph WNW wind so it pushed me right up my Veyo hill in about 2 minutes per mile quicker than normal. That was cool, but the 5 miles back was pretty tough. Even downhill into the wind is tough. I also need to find me a nice running windbreaker. I wore an old warmup suit top which was fine, but a little too heavy for running and it makes the dreaded "swish-swish" sound with every move. The main problem was it kept my sweat in too much but I am glad I had it as it mostly kept out the wind.

The sun was setting over the Beartooth mountains when I got on top of the hill at 4 miles, and it was nice. Not amazing tonight, but very nice. Made it home before it got too dark but I did have to take off the sunglasses with 1/2 mile to go as our awful dirt road has lots of hidden ankle breakers.

AP: 8:41. Now I get to stay home with my sick 5 year old girl who has a 103 fever. She's bummed. I'm not. Not a huge party fan. I'm a runner. I'm an introvert. But I repeat myself.

Happy New Year everyone! Here's to all of us hitting some major mileage & race milestones in 2012. I hit 1283 miles in 2011, and shooting for 1800 in 2012.