Training in Montana

4 miles this morning. First mile warm up, second mile a bit faster, third mile started picking up the pace to 10K pace and last mile I kept it moving to simulate the race. 

AP: 7:56. Splits 9:12, 8:06, 7:43, 6:43. 

At Noon I went to the Y to do Boot Camp, but it didn't last long. I did a warmup outside around the block then started on my first station and I could do the stair climbers with my hands & feet on towels, but I couldn't do the pushups without my lower abdominals hurting badly. It's much better than it was a few months ago but not fixed. So, I left and headed upstairs to the stretching room. Did 3X20 of my lower ab exercises (not much, but that's what the PT ordered), 3X30 crunches. Then went to the weight room & did 3X10 curls, chest press, and tricep dips with 25 lb weights. Finished with 3X5 pullups. 

Tired, slow legs this morning. Yesterday's push at 10K speeds really affected them, I think also combined with my long run on Saturday. I thought about cutting this run short but glad I powered through as I need to push myself on days when I don't really feel like running. I kept it slow so pushing didn't need to mean injuries, just perseverance. 

AP: 8:53 

Dragged myself out of bed at 5:45, hemmed & hawed for a while, nearly put in the contacts, then decided to go back to bed. I need more sleep. Not sure why I'm so tired, but I guess I'm not fully recovered from long days from last week's vacation. Meh. I was looking forward to a longish run but I'm still tired after an extra hour of sleep so I know I made the right call. Hopefully more sleep tonight and do this run tomorrow.

Nearly didn't get out today but glad I did. I really overdid it with my 14 mile run on Saturday, lots of late nights & early mornings last week, and my Monday fast run + weight lifting. Way too much as I've been exhausted each morning and that is not the norm. I'll keep plugging away but I'm tired of being tired. It sucks getting older! I was feeling so great on Monday, so figured I'd get back to the gym as so many of my FRB compadres can do double workouts and this one wasn't all that taxing. I'm still sore, though, so I guess it was. Geesh. I'm ready for the body swap movie where I can jump into a younger, fitter person's body. Anyone want a middle aged graying man's body? 

Decent run this morning once I got out the door (3 seconds away from going back to sleep before deciding to chin up and do it). The cobwebs fell off after the turnaround but it was a struggle until then. Coming back down was still a struggle but my paces were good, at a 7:30 or so and I felt like I was a coasting. Nice to have a bit of a silver lining.

AP: 8:44? 

So after all that belly aching this morning I went back to the gym at lunch time. I'm sore in my neck & shoulders and I wanted to lift weights to help the soreness go away. I've heard it helps, although not logical. We'll see if it works. Did my PT ab exercises 3X20; 3X50 crunches; 3X10 curls, chest press, triceps; 5 pullups, in that order. I was tired so didn't push the pullups although I could've done more. At present I can't do planks or pushups without feeling pain in my lower abdominals so I'm doing other exercises. 

Woke up 1 minute before the alarm (how does that happen so frequently?), stayed in bed for 5 more minutes, then rolled out and got started by 6:10. I'd been wanting to do an 8-10 miler this week and I finally felt awake enough to do it. Last night after dinner I took a 20 minute nap and it made all the difference. Amazing how such a short amount of time can turn around my week.

Still felt a bit sluggish while running so I took it easy, but the paces got faster in certain spots without even realizing it. Just before mile 6 there's a downhill where I go faster and I normally catapult that speed into the last 2 miles. Today I realized I needed to back off, which I did, so I took the last 2 miles easier than I normally would have. Tomorrow I'd like to do some speed work with a longish run.

AP: 8:30 

It was our family's opportunity to clean the church this morning so I got up a little earlier (although still a sleep in for a normal Saturday), wrote a note to Kaylene that I would meet her there, and headed off after putting some clean clothes & food in the car. It was a tough run this morning. 75 or so at 7 am and mentally just a tough one. I did 8 yesterday so that probably had an impact, but part of it is running on roads which I normally drive. I typically do my long runs on gravel country roads with few indicators of distance and it's great for the psyche. This one wasn't horrible but a much tougher not-quite-10-miles than I would have guessed. I was happy to change into dry clothes at the church and cleaning went much quicker than we expected. I had a nice nap afterwards also then changed out the rear brakes on Kaylene's car saving myself some $. The whole family then went to the Billings Mustangs baseball game, and had a blast. $3 to get in and watch quality rookie league baseball. I love where I live.

AP: 8:28