Training in Montana

Intended to run at lunchtime on this deserted Columbus Day at the bank, but then I got hungry and started heating up my lasagna before I remembered that I was going to run. Oh well. Our friends are building a house near us, so when they moved recently they put their treadmill at our place until they move into the new one. Tonight I used it for the first time and ran 5 miles. I think we're definitely going to get us one. It fits perfect in the basement, clear view of the TV, and it was nice to run inside with my kids around me and watch Monday Night Football and not be out in the rain and wind. I like that I now have the option. I also like how I can ramp up the speed and make myself finish strong. I find that when treadmill running I always speed up at the end just to get it over with. I moved from 6.0 warmup to 6.5 then 7.0 then 7.5 for most of it, then 8.0 for a mile, then 8.5, then 9.0 for a bit and finished at 10.0 for the last 0.25 miles. I'm amazed that Fritz ran 11.1 mph for the entire SGM! That floors this slow runner. I can barely last a quarter mile at that speed, and that's only on a good day. Ah-ma-zing.

Total time 41:00, AP 8:12

4 miles today at lunch. 42-47 degrees. Really nice. I was worried I'd be cold but by the end the sleeves were rolled up to the elbows, the gloves were off, and the headband was full of sweat. Nice run. At the turnaround I ran 1/2 mile at 6:30 pace, which is my goal for the Turkey Trot 5K. I just found out we'll be staying in Billings for Thanksgiving so I can run this race. I haven't done a 5K since early last year so I'm excited to create a new PR.

AP: 8:14 

I was just looking at my overall mileage for 2010-2012 and noticed an interesting trend for me. My long runs are becoming a smaller percentage of my overall total mileage, and my injury rate seems to be improving. No small coincidence. In 2010, long runs as a percentage of the total were 48% (362/756); 2011 they were 39% (504/1280); so far in 2012 they are 36% (417/1157). I need to keep that trend going. From what I've read, long runs for us pedestrian runners should be in the 30% range of our overall weekly total. Some weeks that's different based on life, but much easier to see as an annual total. I need to boost my during-the-week miles so that my long runs are in that 30% range. 

5 miles this brisk morning. Had a nice stiff WSW wind but I didn't feel it too much. My legs are back! I've run really well the past few days, and today was no exception. I did my standard out and back course and I ran much faster than I normally do. This 5K mentality is picking up my speed plus being on the treadmill helps me so much with a faster turnover. I forget that and need to hit the treadmill on a regular basis (once a month at least) to remind my legs how fast they can move if a little belt moves them along. It really helps me when on the road. I think I wrote this yesterday but I'm shooting for a 6:30 pace in the Turkey 5K and that might be a stretch goal, but I'm going for it. I need to run lots of 6:30 pace in the next 5-6 weeks.

Splits something like 9:40 (mostly uphill), 8:04, 7:46, 7:24, 6:40 (mostly downhill). AP: 7:48 

Scout campout last night and today. Was planning on doing a run at 6 am but when it was midnight and I still wasn't asleep, I turned off the alarm. Too much to do today and not worth missing an hour's sleep. I was still exhausted that night and would have been doubly tired if I had gone for a run. Next week I'll miss my Saturday run also as I'll be elk hunting. I've never been successful in this very difficult big game endeavor, so hopefully this year is the one. I'm pretty sure it will be. Very sure. Power of positive thinking. I'll run M, T, W, H then off Friday-Tuesday. If we all get our elk on Saturday I'll be home Saturday night. That would be awesome. The chances of that happening are probably around 1%, so I'm all over it. "So you're telling me there's a chance?"