Training in Montana

March 2011

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Location:

Billings,MT,

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

~~Longest Ultra: Bighorn Trail Run: 12:19:00, 52 miles, Bighorn Mountains, WY, June 20, 2015


50K: Bighorn Trail Run: 5:52:13, 32 miles, Bighorn Mountains, WY, June 15, 2013


Marathon: 3:25:01, Deseret News Marathon, SLC, UT, July 24, 2013

Half-Marathon: 1:37:00 (downhill), Deseret News Marathon Split, SLC, UT, July 24, 2013

10K: 44:07, Big Sky State Games, Billings, MT, July 2012

5K: 20:25, Big Sky State Games, Billings, MT, July 2013

Short-Term Running Goals:

Keep running. I was recently diagnosed with Temporal Lobe Epilepsy, so my new goal is to not have any seizures, and keep running. Since my last seizure in Jan 2018 I haven't been able to run more than 6 miles at once. Hoping the mileage can come back, but future races are out as I don't know what each day will bring. But I'm not dead and don't have a terminal disease, and for that I count my blessings.

Long-Term Running Goals:

Not get super fat, and run another marathon or ultra sometime soon.

Personal:

Started running seriously in March 2010. Married 21 years to a hot momma and we have 3 boys, 1 sweet girl, 2 dogs, 3 2 0 1 cat, and 6     4 5 6 3 5 3 1 chicken + 3 2 new chicks (spring 2018). My day job is Learning Architect for a regional bank in MT, WY, SD, OR, ID, and WA. In May 2017 I joined our local School Board as a Trustee for a 3 year term.

Favorite Blogs:

Miles:This week: 0.00 Month: 40.23 Year: 277.85
Cascadia 10 Lifetime Miles: 438.72
Cascadia 10 Pt2 Lifetime Miles: 442.75
Brooks Adrenaline 15 Pt2 Lifetime Miles: 387.02
Cascadia 11 Lifetime Miles: 532.47
Adrenaline 16 Lifetime Miles: 361.80
Adrenaline 17 Lifetime Miles: 388.03
Adrenaline 18 Lifetime Miles: 138.59
Cascadia 12 Lifetime Miles: 29.00
Total Distance
97.41
Asics GT 2150 Miles: 6.55Red Brooks Adrenaline GTS 11 Miles: 90.86
Weight: 173.00
Total Distance
4.25

3.7 Tempo miles on the TM due to me being a wimp. Weather changed back to cold and I wimped out on 5 degree temps with -10 wind chill. I should've run outside. Took me a while to find an open TM at the YMCA so ran a few warm up laps on the indoor track (17 laps per mile - yuck). Finally a TM opened up so I took it and ran a couple minutes, then a better one opened, so moved to that. Stayed on a 7.5 speed and started at 0 incline but after 7-8 minutes I bumped it to a 1.0 incline for the remainder. Moved to an 8.0 speed for the last mile, then 9.0 for the last 0.2 miles.

1:00 bicycles, 1:40 plank, 30 pushups

Asics GT 2150 Miles: 4.25
Weight: 173.00
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Total Distance
2.30

Ran 1.8 on the TM before a brutal hour-long cardio workout at Boot Camp. Consisted of leg lifts on a step, running with weights on shoulders, hopping over scaffolded taller steps, running 4 laps, squat pushups, squat shuffles down the court, hopping forward with the resistance band held by my partner, then a few minutes of crunches. Headband was soaked after this workout.

Asics GT 2150 Miles: 2.30
Weight: 0.00
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Total Distance
5.00

Did 5 "pickup" miles today. It's a new term for me, but I did my best based on the info my 30K training plan gave me. Ran a nice pace for about 2 miles, then ran hard for 100-200 Meters at a time, then walked and jogged until my HR dropped, then ran hard again. I don't have a GPS watch (yet - just ordered a Garmin 305 from Amazon) so I just ran from 1 sign on the road to another sign, but I think the distance was about right. Not sure how many pickups I did but I'd guess it was 4 or 5. Overall, a good workout. My right calf muscle has been sore lately - looking at an anatomy chart, looks like it's my inside soleus muscle. I need to find a good stretch for it. AP: 8:18, Avg HR: 153, Max HR: 176. 1 minute bicycles, 15 pushups.

Oh yeah - finally got my new shoes today. Brooks Adrenaline with "DNA". Ah - had forgotten what new shoes felt like. Nice cushioning. I think Brooks are my fav - had been using Asics just because they didn't have my size in stock last time I needed shoes, but I like Brooks a bit better.

Red Brooks Adrenaline GTS 11 Miles: 5.00
Weight: 0.00
Comments(1)
Total Distance
0.00

Enjoyed Pad Thai at Taste of Asia with my buddy Blake. Yum. Nice 13 mile run tomorrow, should be outside hopefully.

Weight: 0.00
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Total Distance
13.58

Added an extra 1/2 mile to my run because I forgot my sunglasses when I left the house and ran back to get them. It was a foggy day but glad I had my glasses - keeps out the fog glare and the wind from my contacts. I normally like to roll out of bed on Saturday morning and do my long run, but my wife had something going on so instead I made french toast for the kids and started my run at 9:30 when she got back. Started out the run at 23 degrees and ended near 30 so my frozen mud road was not so frozen when I returned. I did my favorite 10 mile loop but added 3 miles onto it at the bottom of the hill - ran to the frontage road and back to get my extra mileage. A couple miles into the run I realized that I was doing a half marathon, which I've never offically run, so I pushed it a bit more than I would have to try and break 2 hours, just to see if I could. Adjusting my time for the extra .4 miles, I would have squeaked in just under 2 hours at 1:58:39, which is fantastic for me especially considering that miles 8-12 go up 600 feet elevation on a loose gravel road with some steep inclines that always leave me gasping for air.

This is the furthest I've run since the marathon in July and it felt really good. Right calf was really sore most of the day but is feeling better now. I'll soak it in ice water tonight then roll it. Overall, feeling really good about doing 29 miles this week - the most I've done since the marathon. I'd like to bump it to 40 miles per week over the next few months then hold it steady. We'll see how it goes.

AP 9:03, Avg HR 148, Max HR 167.

Red Brooks Adrenaline GTS 11 Miles: 13.58
Weight: 0.00
Comments(1)
Total Distance
4.24

Had a nice slow & easy run outside in 15 degrees with no wind and only a skiff of snow in some places. Ended with some squats to strengthen the adductors, 1:00 bicycles, 1:00 plank.

AP:8:44. Avg HR: 147, Max HR: 164.

Red Brooks Adrenaline GTS 11 Miles: 4.24
Weight: 173.00
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Total Distance
2.76

Nice easy run today. AP approx 8:20. Left my HR monitor at home and my watch doesn't record anything without the monitor.

So excited though! Just now got my Garmin 305 in the mail. It's charging now - can't wait to use it on my next run. I've been looking forward to a GPS watch for a long time, plus a watch with any sort of features like a stop watch, lap timer, etc. My current watch is just a HR monitor and a timer.

Red Brooks Adrenaline GTS 11 Miles: 2.76
Weight: 0.00
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Total Distance
0.00

Boot Camp today. A great cardio workout plus hit lots of muscle groups - squats, shoulders, bench press, triceps.

Still trying to figure out why my inner soleus muscles on both legs are so sore. It's only been happening for the past few weeks and I don't know what would be causing it. It started with old shoes but is still going on with new shoes. My right calf muscle is sore also after long runs. It's not debilitating but is concerning. Hoping it will go away, but might need to hit a PT shop.

Weight: 0.00
Comments(2)
Total Distance
5.13

5.13 of "mid-pace" miles. Not sure what that means, but I don't think I hit that. Did my typical 5 mile loop and about 2.5 miles two other runners came from a different direction and we ran side by side for a few seconds. They ended up going ahead of me by 20 feet and that motivated me to run a bit faster than I normally would have. Really enjoyed my new Garmin watch and see my pace continually evolve. When I got to the high school track I realized I would be short of 5 miles so I did 2 laps on the track then headed in.

Cooled down, stretched, 1:15 bicycle, 1:15 plank, 20 pushups. AP 8:19; Avg HR 151; Max HR 167

Inner soleus is sore to the touch on both legs when I press on the bone a couple inches above my ankle bone. It's been like this for a while. Will probably skip my Saturday long run of 15.5 to see if a long weekend of ibuprofen, icing, heat, etc. will help things.

Red Brooks Adrenaline GTS 11 Miles: 5.13
Weight: 0.00
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Total Distance
0.00

Fridays is always my day off from running but I normally do nothing on Fridays. I think that might change. I had a great workout today - feel great. Got warm with 10 minutes on the bike while watching Conference tournaments on ESPN - great games. Then did my traditional PT exercises - 3X12 squats & 3X8 shoulders with 12 lb dumbells, did 3X12 curls with 20 lb dumbells, and 3X20 tricep extensions with 15 lbs. Added in some 3X15 tricep dips, 3X8 bench press with 30 lb dumbells. Did 40 short-step lunges to isolate the quadriceps using 15 lb dumbells. Got in a nice ab workout - 3X20 toe touches with an 8 lb ball, 3X15 situps, then 3X20 side to side with an 8 lb ball. Ended with 1:30 bicycle, 1:00 plank, and 10 pushups. Tried to do longer plank and more pushups but the other upper body zapped me.

Tomorrow morning I'm heading to a Jeff Galloway seminar. He's in town and I get to spend 3 hours with him and 23 others who've paid for the privilege. I've never read his books but very aware of him and looking forward to learning what he has to say.

Weight: 0.00
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Total Distance
10.68

Jeff Galloway was in town this weekend and I attended his seminar Saturday morning. I ran 7.67 before the seminar, then ran 3 with Jeff and a group of other people. For the 3 we ran 30 seconds on, then walked 30 seconds. It was really weird.

The seminar was great - he is a very knowledgeable guy. I haven't read any of his books but I plan on it as his methods are worth a shot. It makes sense and he's got lots of data to back it up so it's worth trying to see if I can run injury free. I'm not ready to make the plunge just yet. He did give me some advice on my current injuries and says my inner calf muscle isn't a muscle - it's shin splints and they frequently happen where I'm having the pain. He thinks I've upped my mileage too quickly and/or running too fast, both which could apply to me. The foot thing he says not to worry about as it doesn't hurt when I run and seems to be getting better.

By the way, hitting it hard with ibuprofen made the shin splints feel much better. I don't know much about shin splints but understand they're tough to get over. As these aren't killing me I'm going to keep moving and hope they go away. If they don't get better I'll figure out this wasn't a great strategy.

AP for the 7.6 miles = 8:45; AHR 147; MHR 159

AP for the 3 miles = 12:17; AHR 119; MHR 137

Red Brooks Adrenaline GTS 11 Miles: 10.68
Weight: 0.00
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Total Distance
3.10

3.1 miles from the Y. Nice cloudy day out, 58 degrees with some wind. Chilly on the hands without the sun but felt great. Did some PT exercises afterwards plus some curls.

AP 8:25; AHR 148; MHR 159

Red Brooks Adrenaline GTS 11 Miles: 3.10
Weight: 0.00
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Total Distance
5.40

5 miles today, warmed up with about .4 before taking off. Tried the Galloway method using a 4:1 ratio of running to walking. Interesting approach.

AP 8:22; splits 8:24, 8:09, 8:39, 8:09, 8:28.  AHR: 152; MHR 174.

I was shooting for an 8:30 AP and I guess I hit that OK, although with the walking slowing me down my running bits were in the 7:30s quite often, and my Max HR was up there for one stretch. There were a couple guys running about a 7:45 pace who passed me during my first walk break then I was motivated to catch them so ran faster than I normally would have. I'll have to read more of Galloway's stuff as I want to do things the way he recommends, and I know he's got some specific ideas regarding speed work, mid week runs, and long runs. Beautiful day outside. Ran in shorts & a t-shirt with gloves as my hands stay cold until 1/2 way through my run on a day like this in the high 40s. By the way, I love my Garmin and knowing my true pace all the time.

Ended with 1:00 bicycles, 1:30 plank, and 3X15 pushups. Did 30 pushups this morning waiting for the shower to get hot (my new standard routine - nice way to wake up).

http://connect.garmin.com/activity/73245700

Red Brooks Adrenaline GTS 11 Miles: 5.40
Weight: 0.00
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Total Distance
0.00

Boot Camp today. I love that class and miss doing it more but I need to focus on running and the class wears me out. Did lots of cardio, some shoulders, some squats, but mainly cardio with stairs and track work. I find that only doing the class once a week energizes me where doing it 3 times a week wears me out.

Weight: 0.00
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Total Distance
6.20

Had a nice "easy" 6.2 mile run. Was supposed to go easy but I had a meeting to make so I pushed it a bit after getting going. The first 3 miles were into a pretty stiff wind, gusts 29 mph, and my HR for my speed shows it. Slight uphill with gusty headwinds. Love it. The turnaround point meant it was mainly downhill with a tailwind so I picked it up. Hit a 7:34 mile which is my fastest mile in a run. Did I mention I love my Garmin?

AP: 8:28, splits 9:36, 8:59, 8:54, 8:20, 8:05, 7:34, 6:44 (.2). Avg HR 147; Max HR: 167.
30 pushups this morning before my shower.

http://connect.garmin.com/activity/73551419

Red Brooks Adrenaline GTS 11 Miles: 6.20
Weight: 0.00
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Total Distance
12.97

AP 9:28 9:27, 8:21, 8:51, 8:32, 9:09, 9:44, 10:03, 9:49, 9:32, 10:37, 10:21, 9:26, 8:49. Avg HR 139, Max HR 156.

Red Brooks Adrenaline GTS 11 Miles: 12.97
Weight: 0.00
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Total Distance
0.00

Took the day off for my wife's birthday and went cross-country skiing. It was fantastic. Went a few miles up a canyon then headed back in order to pick up the kids from school. Total was about 6 miles but I didn't really break a sweat as we were going nice and slow. I wish we lived closer to the mountains but glad we're as close as we are.

Weight: 0.00
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Total Distance
3.24

Treadmill hill miles. Used the Hills program and it was a good workout, with a base incline of 5.5 going up to a max of 11.1. Started at 5.3 speed, and after 5 minutes moved up to a 6.0 for the rest of the time. Feeling tired today, probably from the cross country skiing yesterday using different muscles. I had a great nap Sunday but erased the benefits by staying up too late and starting my week sleep deprived. It's a constant cycle. Looking forward to my 30K in 5 weeks.

Red Brooks Adrenaline GTS 11 Miles: 3.24
Weight: 0.00
Comments(5)
Total Distance
0.00

Boot Camp today. Good workout, but left me a bit tired. Working out in a gym is way too hot for me - I enjoy the colder air of a morning run, even if it's below freezing. Others said it was a tough workout but it's got me wondering if I'll stop doing boot camp once a week and just run. I love the camaraderie and learning new ways to work my muscles but maybe I need to slow down a bit? Odd - haven't felt this way in a workout for a while. Even got a really good night's sleep as I was really tired yesterday. Maybe I need to go to bed at 10:30 instead of after 11. I know I should, but...

Weight: 0.00
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Total Distance
3.90

Man, I am tired this week. Was supposed to do pickups today but just knew I didn't have it in me, and I have a Scout winter campout and cross-country skiing tomorrow, so needed to take it easy.

AP 9:02; Splits 9:11, 9:02, 8:59, 9:08. Avg HR 137; Max HR 148.

http://connect.garmin.com/activity/74864735

Red Brooks Adrenaline GTS 11 Miles: 3.90
Weight: 0.00
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Total Distance
0.00

Boy Scout campout screwed up my mileage this week, but it was fun. Friday we drove up past Red Lodge and parked at the road closed sign on Lake Fork trail. We unloaded our backpacks and loaded the Klondike sled with sleeping bags & cross country skiis, etc. and headed up the snowy road to our campsite. It was 1.35 miles away with a total of 400 feet elevation. It was really hard and took us over an hour. 3 ropes up front pulled the sled and two from behind pushed and it was brutal. Great upper thigh workout. Set up camp on some snow and had a horrible night's sleep as I melted all the snow beneath me all night long. Saturday morning we had breakfast and headed off up the trail teaching the boys how to cross country ski. All but one figured it out quickly so I stayed behind the slow one while the others went ahead. Ended up not getting much of a workout as it took us 2 hours to go 0.75 miles, then turned around and went back. Broke camp and headed back. Downhill was a breeze! Got home and planned to go for a run but we had some friends coming over in an hour and my wife wasn't keen on me leaving again. So, missed my 15.5 miles but definitely got a decent workout this weekend.

Weight: 0.00
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Total Distance
4.20

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.

Red Brooks Adrenaline GTS 11 Miles: 4.20
Weight: 0.00
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Total Distance
4.12

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.

Red Brooks Adrenaline GTS 11 Miles: 4.12
Weight: 0.00
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Total Distance
2.34

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.

Red Brooks Adrenaline GTS 11 Miles: 2.34
Weight: 0.00
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Total Distance
4.00

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.

Red Brooks Adrenaline GTS 11 Miles: 4.00
Weight: 0.00
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Total Distance
97.41
Asics GT 2150 Miles: 6.55Red Brooks Adrenaline GTS 11 Miles: 90.86
Weight: 173.00
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