Training in Montana

Started out with a nice easy run - beautiful day today. A decent climb up through the local college then back towards town. On a little trail by the road I was going along at a 7:30 clip unintentionally so I picked up the pace and was in the 5s for a short stretch. It felt so good! Wish I could run like that anytime all the time.

Bicycles 1:15; Plank 1:15, 1:00; side planks 1:00 each.

4 miles from the Y. Started off with a plan to do 9-9:30 miles but then saw two women from work ahead of me and I had to catch them, so cranked it up to a 7:30 pace for a mile or so and of course I had to keep that pace after I passed them otherwise I'd look stupid. After hitting the end of the street I turned around and slowed my pace. It was a tough couple miles to finish up the run. I think I'm still not fully healed from my race 10 days ago plus I was feeling it from pushing at the beginning of the run. Anyhow, felt good and gave my lungs a nice stretch.

Did 3 sets of squats, shoulders, and curls afterwards and 1:00 plank.

5 mile run outside. 51 with 20 mph wind gusts. Wore thin gloves out and glad I had them on, but took them off on the way back as the wind was behind me and I heated up quickly. Overall a nice day for a run. Probably pushed it a bit more than I should have but felt great at the end.

AP 8:58, splits 9:32, 9:15, 9:07, 8:46, 8:07. Avg HR 146.

2.7 mile mostly easy run outside. I keep letting my ego get the best of me. I saw another runner one block away from me running the same direction and we were about the same speed so of course I had to pick it up more than I had planned. It only lasted until we got to the local college then we split off, but I wonder if I'd act like this all the time if I lived somewhere that had more runners? Am I a normal goofball?

AP: 8:59. Splits 8:54, 9:08, 8:52. Avg HR 148.

3 sets of squats, shoulders, and curls. 1:30 plank; 1:00 bicycle, 20 pushups.

Total Far Side moment on this morning's run. Saw a deer trip over a fence and do a complete somersault before running away. She's fine, but obviously embarrassed. It was hilarious. During the run I starting planning a possible race to benefit our school sometime in the future. We live in Blue Creek and the next community over is Duck Creek. We could start at the Yellowstone River, run up the hills past my house and over a gravel road to Duck Creek, ending at the Yellowstone River. Would be tough but a good challenge. Could wrap in a fun run and 5K/10K at the starting line. I'll keep thinking about it and talk to some folks who've organized races before.

Anyhow, nice run this morning. Perfect weather. Wore a long sleeve tech shirt and my hands were cold part of the time but not frozen. It's a nice steady climb mostly on a gravel road. On the way back wind was behind so warmed up a bit but not too much.

AP 8:54. Splits 9:41, 9:09, 9:03, 10:05, 9:41, 9:10, 8:25, 7:23, 8:37, 8:32, 8:15. Avg HR 149, Max HR 169.

http://connect.garmin.com/activity/83990962

Raining today so treadmill miles. 2% incline, warmed up at 6.0, most of run at 7.0 with a 1/2 mile stretch of 7.5 and the last .25 at 8.0. Afterwards did 3 sets of squats, shoulders, and curls. 1:30 plank, 1:00 bicycles, 25 pushups.

I got into the St. George Marathon! Their system was a bit whacked this morning so I thought I didn't get in but after sulking I quadruple checked different ways of inputting my info (Russ, Russell, Montana, MT) and was very surprised when my name popped up. I'm very excited as I get to go to St. George for the 2nd time this year and am looking forward to running the same course that my Dad did his sole marathon in 1987 (approx). His running inspired me to want to do a marathon but it took me 20 years before I figured out how to act on my desire.

Had to skip yesterday's run to help some friends from church whose house flooded just before lunch. Moved everything that we could from their basement to upstairs. That was fun in work shoes and work pants in 18 inches of cold water. Felt like it does after soaking the feet in an ice bath. 25 of us came back last night and cleaned out the entire basement. Moved out all the carpet and pad and shop-vac'd all the water. Amazing how much work we got done in a couple hours.

The rain has finally stopped so I got in a nice run outside. 5 miles in 51 degree temps with sun. Perfect. AP 8:48, splits 9:17, 8:50, 8:39, 8:38, 8:36. Finished up with 2X1:00 planks, 2X1:00 bicycles, and 25 pushups.

Nice run outside. Beautiful out there, everyone mowing their lawns as the rains have stopped and the grass is tall. Glad I don't have hay fever. Or grass fever. Or tree fever as the blossoms are finally starting. Took it pretty easy, but it was a bit tougher of a run than it should have been. I think my Thursdays are normally only 3 miles or so and I'm guessing that's why it felt tough.

AP 9:01, splits 9:16, 8:57, 8:59, 9:03, 8:39. My HR monitor is at home.

1:00 plank, 1:00 bicycle, 25 pushups.

I finally got a taste of what it feels like to run fast and I liked it! Started off the run a bit sluggish and after the 2nd mile wasn't sure I would make it 5 miles let alone 10. The effects of 3 straight nights of 6 hours sleep wore on me a bit. After a ways scenery changed, slope started heading downhill, and I guess my body was warming up. Kept it at a nice 9ish pace. Got to watch a crop duster make turn after turn for quite a few of my mid miles, so that was really cool. No tripping deer unfortunately. Turned around just before 5 miles as I had to be  home by 7:45. Felt good heading back slightly uphill and kept a decent pace. I realized I might not make my 7:45 time so started picking it up more, and then as I went I felt better and better and picked it up more and more until I ran in the 6s for the last mile. It felt awesome. Good run. Came home & had a nice pancake & eggs breakfast. We all wished Connor a happy 10th with our traditional breakfast in bed then he opened his presents. Star Wars Legos III for Wii and an airsoft pump shotgun. Grins all around.

AP 9:02, splits 9:45, 9:30, 11:00 (fixing clothes & iPod), 9:43, 9:27, 9:48, 8:48, 8:00, 7:11, 6:33.

http://connect.garmin.com/activity/85511882

Nice decent paced run up a hill, around, and back to the Y. Not sure of splits, but in the 9-9:30 range I think. Cooled down with a .3-.4 walk back, which I've been doing quite a bit of. It's nice to be cooled down when I get inside. Then did 3 sets of my squats, shoulders, and curls. Ended with 1:00 plank, 1:00 bicycle, and 25 pushups. Going to run to work tomorrow as part of Bike/Walk to Work Week. Think I'll do the same on Friday. Have a scout campout Saturday so these will sub for my long run.

Ran from home to work as part of Bike/Walk to Work Week. Rained part of the night so the first 0.8 miles was muddy but only a slight drizzle the rest of the way. My kids got me a bright yellow/green long sleeve tech shirt for my birthday last month and I'm glad I have it. Nobody was going to hit me this morning. Hands were cold the first few miles up on top but warmed up when I dropped down off the hill and got closer to town. A nice run, I kept up a good pace most of the way. Probably too fast for a longish run but I wanted to get to work at a decent time and I left 15 minutes later than planned. Overall a good morning and a nice hot shower at the Y.

AP: 8:24; splits 9:20, 8:21, 8:18, 7:47, 8:28, 8:30, 8:22, 8:08.

http://connect.garmin.com/activity/86241683

Easy peasy 5 miles. Legs a bit sore from yesterday's longer-than-normal midweek run so took it nice and easy. Must have accidentally hit the start button after stopping so my AP is messed up. Beautiful day outside. 55 with a slight breeze and some clouds. Going to be raining the next while, so they say.

Splits 9:44, 9:03, 9:09, 9:33, 9:00.

3.1 miles in between rain showers. It was spitting when I started so thought I'd get caught in the worst of it but the spit ended without fanfare. A nice run on a fairly chilly day with the breeze.

AP 8:36. Splits 9:07, 8:15, 8:27. Avg HR 144, Max 154.

Ended with 3 sets each of squats, shoulders, and curls. This morning did 8 minute abs.

4 TM miles at the Y with my beautiful wife nearby, but she didn't want to stick around for a long run and I definitely didn't want to do TM miles for 12 +, so we then parted ways and she drove home and I ran. She beat me. Thankfully had a break in the rain for my run, although I was going to do it anyway. Lots of wind hit once I got out of town but it was sideways. Gusts are decent when the wind knocks your right foot into your left calf. Happened a few times. GPS wouldn't start up for the first 1 1/2 miles so not sure of my splits, but did well. Stayed in the mid to low 8s for most of it. Lots of elevation the last 4 miles so pace dropped off a lot (think it climbs 600 feet?) but was able to keep it up for flattish stretches. Overall good run.

Dead legs after my highest weekly mileage in 10 months. Kept it in the 9s mostly, sometimes at 10, briefly in the 8s. Should've slept more last night. Finished up with 1:15 plank, 1:00 bicycles, a few more other situps.

I've been exhausted all week and my wife helped me realize that I was still tired from Saturday's run. I didn't run Tuesday or Wednesday. I pushed it too hard going uphill on Saturday and this week I've felt like I feel after a race - tired of running. That's odd for me, so that's how I realized what had happened. I took it very easy today. Felt a twinge in my right calf during the run. Stopped & stretched & didn't feel it again but I feel it now a couple hours after. Odd. I didn't do any extra work after my run. I also haven't done any pushups this week nor any planks. I think I'll do a 5K on Monday as I don't think we're going camping due to the crap weather. I don't have a 5K time so I really look forward to doing one.

AP: 9:29. Splits 9:49, 9:32, 9:28, 8:57.

Really dialed back the mileage this week. Went on a nice easy jog around Riverfront Park right on the Yellowstone. Had to turn around a few times as lots of the trails are flooded. Lots of mud on the parts where the water has receded. Apparently hit 3rd highest level ever a few days ago. Exciting. Felt my right calf a bit but it warmed up. Now a few hours later it's sore. Rolled it and iced it, will hit the ibuprofen. Went on a short run to prep for my first true 5K on Monday. I think I'll run 4-5 miles before to get warmed up. Seemed to work on my long run a few weeks ago so will give that a shot.

AP: 8:59.

Did my first official 5K today and did much better than expected, especially given the course. Lots of up and down for a 5K plus had rain although it lightened up for the race, thankfully. It was a small race, fewer than 100 people, and done on a paved bike path on the rims of Billings. Beautiful, but total elevation gain of 344 feet and not as much drop. It was a partial out and back course - turned around then went back a mile or so. I'm surprised I could keep my heart rate as high as I did for the entire race. For the last 1.5 miles I was behind a couple guys by 30 feet or so and with .2 to go I passed the one guy and then poured on the juice and only lost to the other guy by about 3 feet. The winner only finished in 19:12 and he's a 16:40 5K PR so this was a tough course. That makes me happy. I'm stoked to be in the 22's and if I can get a nice flat course I'm sure I can get in the 21s. Overall a great race. I was happy it was raining and in the 40s versus hot and in the 80s or higher.

To backtrack a bit, I started off the morning by going and registering. The race is a fundraiser for families of veterans and I was bummed to see it cold and rainy as I'm sure that kept lots of people away. I got the start time wrong by 30 minutes which worked out well. I parked my car at the starting spot 1.5 miles away then ran the course. The plan was to run the course in some rain gear then head back to the truck and change into dry clothes before the race. The plan worked out perfectly although I only had about 1 minute to spare, too close for comfort. Ran the course and it was raining pretty good. Tried to keep a 9:00 or above pace and keep my HR low. I was able to do that for the most part. Had a warm hat on and fleece gloves and a track suit. Perfect for a warmup, but much too hot for a race. When I got back to the truck everyone else was already at the start line so that made me nervous. I was glad nobody was in the parking lot to see me wriggling around in the back seat. Got changed, got my number pinned to me just in the nick of time. Ended up running in shorts, short sleeve tech shirt, and gloves. Ended up being perfect for me, with my always used headband. Glad I changed socks and shoes as they were soaked from my warmup. Got to the start, stood around for a second, and took off. It was straight up a hill so the HR was up and a few who'd started off too quick dropped off. Passed a few people then only passed a couple after that. Anyhow, I enjoyed it and look forward to my next 5K. Not sure when I'll do that.

AP: 7:03. Splits 7:11, 7:21, 6:58, 5:05 (.19). Course was a bit long. Avg HR 176 (wow!); max HR 185 at the very end kick.

http://connect.garmin.com/activity/89126331