Training in Montana

Nice 4.2 miles outside. Sprinkled a teeny bit but only got a few drops on the sunglasses. Overall felt good, not having run for a few days. The GPS took a while to get going and it recorded a few whacky things, like a 4:30 minute mile, so I won't put my paces up there.

Wondering what to do about my 15.5 mile run I missed on Saturday. Do I do that this Saturday or just not worry about it? I missed my other 15.5 mile run, the longest runs on my schedule, because of some conflicts a few weeks ago. I'll probably try and do the longer run on Saturday but go slowly.

Planks 2X1:00; side planks 1X1:00.

4 mile pickups this morning. 30 degrees with no wind, nice morning for a run. Got some good sprints in, and am amazed at people who can run in the 4's for a whole mile.

AP 8:54. Splits 9:37, 8:37, 8:31, 8:47. Avg HR 142; Max HR 171.

Weights adductors, shoulders, curls.

Nice and easy 2 mile run. AP: 9:26

Did some PT weights to keep my adductors (3X12X12lbs) and shoulders (3X8X12lbs) happy, and added in curls (3X10X25lbs). Core: planks 1X1:00, 1X0:30; side planks 2X1:00; bicycles 1X1:05, 20 pushups.

Slow 4 mile run, AP 9:36. I think I've been running too fast, which caused my shin splints. They aren't horrible shin splints but enough to get me to do things differently. I think I increased my mileage and pace too quickly. I'll slow things down, increase the mileage, then once I'm used to 30 miles per week I'll slowly increase the pace.

While watching TV with my wife last night, did my longest plank ever - 2:00. I then did 1:00 side planks, then 1:00 bicycles, repeated with a 1:00 plank and 1:00 side planks, and ended with 30 pushups. I need to do that more! Felt great and good use of TV time.

Off day. 20 pushups while waiting for the shower to warm up. Walked from the basement to the 10th floor in my office building just now to get the tired bugs out. Need to do that more now that I'm off caffeine.

Nice run today, perfect temps (38 to 44). Ran from home to the Y then did a 7 mile loop. Felt pretty good. Tried gummy bears for my nutrition and worked OK. Stomach a teeny bit upset, more than gels and jelly beans but our Wal-Mart no longer sells gels or jelly beans and I don't want to spend a bunch on them. Will have to find them online.

AP 9:34. Splits 9:55, 9:09, 9:16, 8:51, 9:35, 9:47, 9:54, 9:53, 9:37, 9:38, 9:34, 9:26, 9:35, 9:26, 9:17 (last .5). Avg HR 141; Max HR 157.

http://connect.garmin.com/activity/76712852