Training in Montana

3.8 mile run, supposed to be easy, but it felt really good in after a mile or so and I realized I was running in the mid 7s and my HR was about 155. Beautiful outside - 63 F - and a bit of a wind so running without winter clothes must have sped me up. Plus didn't run super long Saturday so the legs were very fresh. The last 0.3 miles or so I let it go to see how long I could sustain a kick. I kept it under a 6 minute mile for the last 90 seconds or so, definitely at the top end of my range.

AP 8:05, splits 9:14, 8:14, 7:48, 6:48 (0.79 miles).

Did weights afterwards. 3X12 lunges (12lb bells), 3X8 shoulders (12lb), 3X10 curls (25lb). 1:00 bicycles, 1:00 plank, 25 pushups.

5 fartlek miles, 1/2 warmup, cool down. Never done fartlek before and I have to say, I think I like it! I also love my GPS watch, although it takes forever to find satellites when I walk out of the YMCA to run. Must be the satellites from the TV station next door or something. Anyhow, I did a little warmup, finally got the GPS working, and headed out. My first up tempo run was up a small hill at the park. Not bad. Then jogged a bit, then ran faster than normal up an incline, from one street to the next. Walked and cooled down then jogged, and ran fast to a mailbox in the distance. Felt really good. Jogged for quite a ways, then ran fast from 17th St. to 13th St., about 3 minutes, and kept my pace in the 6's. I then jogged a ways more and did my last fast run from the golf course entrance to the stop lights. Coasted back to the park, then walked most of the 0.5 back to the Y. http://connect.garmin.com/activity/78844293

1:00 plank, 30 pushups (plus 30 this morning).

Easy run today, just ran from my house to the main road and back before work this morning.

AP 9:00 or so. Taper to my April 23rd 30K in St. George. Dreading the 14 hour drive...

4.38 mile tempo run plus warmup/cool down. Gusts of 35 MPH, thankfully not straight on, but angling head on. Felt good. Tried to keep at an 8:30 and did okay going up hill and into the wind but sped up too much with no wind and slight downhill. Need to keep working on that. Ended with 1/2 mile on the track to get in my miles.

AP 8:10; splits 8:28, 8:15, 8:09, 7:48, 8:15 (0.38). Avg HR 154, Max HR 166.

http://connect.garmin.com/activity/79200635

The plan had me running 6.2 but I stayed up late Friday night and couldn't wake up early Saturday. Had to forego the run to build a chicken coop. Got it mostly done before guests arrived at 6 PM. I am slower at building stuff than I am running, and that's saying something.