Training in Montana Running Blog at FastRunningBlog.Com http://russ.fastrunningblog.com/ Tue, 25 Sep 2018 07:40:13 FeedCreator 1.7.2 Sat, Sep 22, 2018 http://russ.fastrunningblog.com/blog-09-22-2018.html <p>12 from home&nbsp;</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://russ.fastrunningblog.com/blog-09-21-2018.html <p>4 miles from home, pea soup thick fog to start, the rose&nbsp;above it at 1.75 miles. Beautiful with the sunrise.</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://russ.fastrunningblog.com/blog-09-20-2018.html <p>6 morning miles from the Y after dropping off Dylan at early morning seminary. During the first mile I thought about my desire to break 20:00 in the 5K and how it won&#39;t be possible unless I do speed work - I just don&#39;t have the legs, cardio, or mentality to embrace the suck for that long. So I decided to run a 5K pace during mile 2. I didn&#39;t have my watch setup for doing that well, so I don&#39;t know how long I actually ran 5K-ish pace, but it was probably close to a mile. Also, that stretch of road I ran has massive old growth trees to the South, so my GPS was off quite a bit. I knew I was about a 6:25-30 pace and my watch told me I was 6:45 or higher. So I went for quite&nbsp; a bit, then stopped, really no idea of distance or pace. It tells me 7:15 pace for mile 2, but I started a while after my watch hit mile 2, thinking I could start the mile split when I wanted. Anyhow, that was helpful. I then decided to do another fast mile during mile #5. This time I stopped my watch and reset the screen to show pace and mileage for that lap. I also was in a small tree neighborhood so that helped. I managed a 6:14 pace and it was tough, but manageable. Having not done much speedwork in my life, my pace was all over the place - as low as 5:50 to as high as 6:30s, so I tried to stay in the teens and it worked. I think I&#39;ll do Workout Wednesdays and do some faster miles those days, hopefully downtown at the track or on the flat.&nbsp;</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://russ.fastrunningblog.com/blog-09-19-2018.html <p>6 miles from home. Wore tights for the first time this fall season. Fall arrived early for us- the high today will be 49... what the what? The normal high for today is 71.</p> <p>AP: 9:06</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://russ.fastrunningblog.com/blog-09-18-2018.html <p>Left early to go cut firewood with a friend, so no running today. A pretty good workout to run a chainsaw then load the wood into a trailer.</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://russ.fastrunningblog.com/blog-09-17-2018.html <p>3 slow morning miles, then Boot Camp at noon.</p> Mon, 17 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://russ.fastrunningblog.com/blog-09-15-2018.html <p>10 Saturday miles up my hill. Tough effort, hungry, kept going . Only stopped to eat after the turn. Good tough run.&nbsp;</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://russ.fastrunningblog.com/blog-09-14-2018.html <p>3 from home, then Boot Camp at Noon.</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://russ.fastrunningblog.com/blog-09-13-2018.html <p>8 from home mid morning. Felt pretty good. Walked first mile while talking on the phone with my buddy in Utah, so the average pace is messed up.</p> <p>&nbsp;AP: 9:49</p> Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://russ.fastrunningblog.com/blog-09-12-2018.html <p>4 miles from home.&nbsp;</p> <p>AP: 8:55</p> Wed, 12 Sep 2018 06:00:00 Tue, Sep 11, 2018 http://russ.fastrunningblog.com/blog-09-11-2018.html <p>6 miles this morning from the Y. I forgot to bring running gloves, so I grabbed some yellow work gloves from the truck and they worked great. Padding on the knuckles protected from the chill. Forgot to us the restroom before leaving, so hit the Great Harvest bread store for a pitstop. Towards the end I saw a former co-worker so stopped and chatted with her for 1/4 mile. All those things put my official pace as much less than it was, but it was likely around 8:50.&nbsp;</p> <p>Weight keeps dropping little by little. I&#39;m curious as to where it will end up without any significant/purposeful&nbsp;diet changes. I am eating differently as I pay attention to what my body craves, and trying to stay away from the bad stuff, but I&#39;m not being shy about eating full meals with good food.&nbsp;</p> Tue, 11 Sep 2018 06:00:00 Mon, Sep 10, 2018 http://russ.fastrunningblog.com/blog-09-10-2018.html <p>Noon Boot Camp. I intended to run this morning but it didn&#39;t work out, so I did cross training at BC and it was a butt kicker as always. We did run around the block a few times, which is probably 5-600 yards or so. My legs were a bit tight from Saturday&#39;s faster effort.&nbsp;</p> Mon, 10 Sep 2018 06:00:00 Sat, Sep 08, 2018 http://russ.fastrunningblog.com/blog-09-08-2018.html <p>I tried to break 20:00 in a 5K for the first time ever, but I didn&#39;t as I&nbsp;need more speed training. This is a tiny race, 170 registered, and with it being cross country season, no college or high school kids showed up. I led the race the first 2.3 miles - how weird is that? I was trying to maintain a 6:24 mile to break 20:00, but I wasn&#39;t&nbsp;even close:&nbsp;6:32, 6:37, 7:21.</p> <p>I ran the course to warm up, tried to go slow (but didn&#39;t turn on GPS during the warmup so maybe I went too fast?). I planned to only do part of it so I could know all the turns, but ended up running the entire thing. 15 turns, so a very weird thing through a neighborhood. Kind of cool, though. The race started and ended at a city park. It was a gun time, and I started at the very front. I expected to get passed like I do in all races, but it didn&#39;t happen until the last mile. 30 feet into the race I heard footsteps and a guy came to my left and said &quot;you look like you know what you&#39;re doing&quot; and I said a few words, but I was not running a conversational pace so I stopped talking and kept running. He slowed down fairly quickly and finished 4-5 minutes after me. There was a small hill about .5 miles, and that slowed me a bit, but for the most part I thought I was running a 6:29 the first mile. I guessed a few seconds under my actual pace. Second mile I was struggling to breathe - my throat felt constricted - so I tried breathing differently. Seems that slowed me a bit, but I thought I was doing close to a 6:30 mile. I need more speed work to get the feel. With .8 to go, I was still in the lead, felt rough, but I was trying to push it and I felt like I was starting to go in oxygen deprivation. I wasn&#39;t going to beat 20:00 so I gave up trying to hit that goal as I knew it was out of reach. I stopped and walked for 10 seconds or so, and a guy passed me. I started running again, close to a 7:00 mile. Turns out nobody else was even close behind me as I kept asking the course guards if anyone was back there. I took 2nd place, which didn&#39;t matter to me. I didn&#39;t get a prize as only top people got prizes.... I wasn&#39;t racing for a place, I was racing the clock. Onward and upward! If I can keep doing 25+ a week and add in some speed work, I have no doubt I can break 20:00 in the next few months.&nbsp;</p> Sat, 08 Sep 2018 06:00:00 Fri, Sep 07, 2018 http://russ.fastrunningblog.com/blog-09-07-2018.html <p>4 miles from home. Felt decent, not great. Decided to do the 5K tomorrow as it&rsquo;s a flat course. With 14 turns I&rsquo;m not expecting a PR, but will give it a shot. Plan is to warm up by slowly running the course, then try and maintain a 6:24 pace to break 20:00.</p> <p>AP: 8:41</p> <p>&nbsp;</p> Fri, 07 Sep 2018 06:00:00 Thu, Sep 06, 2018 http://russ.fastrunningblog.com/blog-09-06-2018.html <p>6 miles from home. Legs felt a bit sluggish on the out. Maybe the higher-than-normal mileage the past 10 days? Most likely, plus a couple travel days in there. Felt decent on the return, but harder than expected.</p> <p>AP: 8:41</p> <p>Considering doing a 5K on Saturday. I haven&#39;t done any 5K specific training, as I know I should do if I want to break 20:00, but I might give it a shot anyhow. We&#39;ll see how my Saturday shakes out.</p> Thu, 06 Sep 2018 06:00:00 Wed, Sep 05, 2018 http://russ.fastrunningblog.com/blog-09-05-2018.html <p>Showered at the Y this morning&nbsp;and weighed myself. Was fixing my wife&rsquo;s car early when NAPA opened, so no run. Then went to lunch with my son&nbsp;instead of go for a run. It&rsquo;s his last day in Billings, so I sacrificed. I&rsquo;m a great dad... &nbsp;I really wanted to go for a run instead, but we had a nice time. He&rsquo;s a good kid and I worry about him.&nbsp;</p> Wed, 05 Sep 2018 06:00:00 Tue, Sep 04, 2018 http://russ.fastrunningblog.com/blog-09-04-2018.html <p>4 miles this morning on another&nbsp;chilly morning (47F), which is the new norm. I&#39;m fine with it. Didn&#39;t feel great on the run, likely tired from the drive home yesterday.</p> <p>AP: 9:11</p> Tue, 04 Sep 2018 06:00:00 Mon, Sep 03, 2018 http://russ.fastrunningblog.com/blog-09-03-2018.html <p>6 cooollllddd miles in Stevensville, MT while staying at my sis-in-laws. I didn&#39;t even think to bring gloves, but I should&#39;ve worn some. I was in a singlet and shorts, and it was in the mid to low 40s with a breeze. Arms felt pretty good, but hands were ice. About mile 1, I passed a group of ladies walking their dogs and they were in full winter gear - jackets, hats gloves - and I was in my singlet and shorts with no gloves. I&#39;m sure they thought I was crazy, and I may have yanked the gloves off one of them if I had the chance.</p> <p>AP: 8:40</p> Mon, 03 Sep 2018 06:00:00 Sat, Sep 01, 2018 http://russ.fastrunningblog.com/blog-09-01-2018.html <p>My 10 mile Saturday run once again! So stoked to do this twice in a row. Legs were rough from yesterday&#39;s tougher effort, but I just kept going and didn&#39;t stop at any time, which felt great. I could tell my legs were still in rough shape as my last mile was the hardest and I struggled to maintain a solid pace, even though it&#39;s downhill.</p> <p>AP: 9:29</p> Sat, 01 Sep 2018 06:00:00 Fri, Aug 31, 2018 http://russ.fastrunningblog.com/blog-08-31-2018.html <p>Nothing like weighing myself in the morning after a 6 mile run. Finally hit a number on the scale I&#39;ve been hoping to see for quite&nbsp;a while now. I know it&#39;s not a true number during the day, but I&#39;ll take it.</p> <p>Ran from the Y this morning after dropping off my Freshman at early morning seminary. Our Senior was up late last night so I gave him a break and let him sleep in. It worked out great for me. Was able to run on a normal course, no huge up, no gravel roads. I felt pretty good during the first 1/2 mile, and as I warmed up my pace kept increasing. Nothing to special, but felt good to be in the mid 7s during my run without pushing it too hard - it just felt good.</p> <p>AP: 8:07</p> Fri, 31 Aug 2018 06:00:00 Thu, Aug 30, 2018 http://russ.fastrunningblog.com/blog-08-30-2018.html <p>20 minutes Jacobs Ladder, weights, pushups, plank.</p> Thu, 30 Aug 2018 06:00:00 Wed, Aug 29, 2018 http://russ.fastrunningblog.com/blog-08-29-2018.html <p>6 miles on a perfectly chilly morning - gloves and short sleeved shirt. Took it nice and easy on the uphill out, then the body naturally started going faster on the down. 5th mile average was 7:25, similar for 6th mile.</p> <p>AP: 8:30</p> Wed, 29 Aug 2018 06:00:00 Tue, Aug 28, 2018 http://russ.fastrunningblog.com/blog-08-28-2018.html <p>4 miles from home. Unseasonably cold, 45F during the run. Gloves and long sleeved shirt were perfect today. Legs felt a bit tired, oddly, not sure why. Had a nice rest Sunday. Maybe residual effects from Saturday&#39;s 10? Not sure.</p> <p>AP: 9:00</p> Tue, 28 Aug 2018 06:00:00 Mon, Aug 27, 2018 http://russ.fastrunningblog.com/blog-08-27-2018.html <p>5 miles this fine blustery morning. 52F, a solid Westerly breeze made for some chilly hands, so I wore gloves, took them off, put them on, took them off, put them on. Wore&nbsp;a long sleeved shirt and that was too much, so it was pushed above my elbows the entire time. I didn&#39;t go fast, not a hard effort, so not sure how I sweated so much - my headband was drenched at the end. I am just a heavy sweater, that&#39;s all there is to it. :)</p> <p>AP: 8:53</p> Mon, 27 Aug 2018 06:00:00 Sat, Aug 25, 2018 http://russ.fastrunningblog.com/blog-08-25-2018.html <p>10 miles up my Veyo hill. Nice to finally return and see my friend again. Didn&rsquo;t stop at any point.</p> <p>AP: 9:02</p> Sat, 25 Aug 2018 06:00:00 Fri, Aug 24, 2018 http://russ.fastrunningblog.com/blog-08-24-2018.html <p>6 miles from home this morning. Nice and easy, and legs felt great from a rest day.</p> <p>AP: 9:13</p> Fri, 24 Aug 2018 06:00:00 Thu, Aug 23, 2018 http://russ.fastrunningblog.com/blog-08-23-2018.html <p>Rested today. I&#39;m very happy with the choice; I&#39;ve been pushing too hard with too little sleep, and feeling the effects. At 95 miles this month, with a goal of 100 per month, so I can back off a bit and be smarter with my mileage.</p> Thu, 23 Aug 2018 06:00:00 Wed, Aug 22, 2018 http://russ.fastrunningblog.com/blog-08-22-2018.html <p>4 slow miles this morning. Legs are tired.&nbsp;</p> <p>Noon tried to do Boot Camp but it was partner day and I was the odd man out so I went and lifted some weights, did some pullups, then 5 minutes on Jacob&#39;s Ladder. That was tough but interesting.&nbsp;</p> Wed, 22 Aug 2018 06:00:00