Training in Montana

Big Sky State Games 10K

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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:

Get back into running shape.

Long-Term Running Goals:

Not get super fat, and qualify for Boston before I'm 50 (April 2023).

Personal:

Started running seriously in March 2010. Married 22 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 2 0 chickens (until Spring 2019 when we'll start over). As of September 2018 I'm looking for work... yay. I'm on the local School Board.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adrenaline 18 Lifetime Miles: 424.24
Cascadia 12 Lifetime Miles: 396.50
Adrenaline 18 #2 Lifetime Miles: 64.00
Altra Lifetime Miles: 50.50
Brooks 20 Lifetime Miles: 50.00
Cascadia Green/orange Lifetime Miles: 223.00
Total Distance
141.62
New Red Brooks Adr GT 11 Miles: 54.32Brooks ASR 8 Miles: 66.00
Weight: 0.00
Total Distance
6.20

After my Saturday track workout I felt some soreness in the calves, which was awesome. It's nice to be sore. This morning I wanted to go 6 and push it a bit. I wore my HR monitor and after the first mile I started pushing a bit. It's nearly all uphill until the turnaround and I pushed it, especially the last .75 to the turn which I normally slow down on. My HR got up to 173 and stayed there, which is close to my 185 max. My pace was around a 7:30 with a slight uphill. I pushed it to the turn and when I headed back it was staying in the high 160s which was okay but higher than I wanted. I thought I would try and keep my pace between a 7:00-7:30 all the way home but my body wasn't having it. I'd just had a hard workout on Saturday and no need to burn myself out on day 1 of the week, so I stopped and walked for a bit until my HR came down. I still got an 8:05 mile even when walking for a stretch so that felt good. I tried to keep around an 8 the rest of the way but the legs got used to going faster the past few days and my last mile was a 7:35. A good workout. 

AP: 8:14, overall time 51:02. I'm shooting for a 44:00 10K on July 21st which I might be able to do, but not convinced of it. If I had more speed work under my belt I'd feel more confident that I could hold a 7:05 pace but I'll do my best.

New Red Brooks Adr GT 11 Miles: 6.20
Weight: 0.00
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Total Distance
6.20

At the end of both of my last races I tanked because it was too hot and I was undertrained in heat. I wilted. I normally wake up in the wee hours of the morning to get in my runs so I can avoid the heat. I'm now changing that philosophy and embracing the heat by trying to do at least one noon run once per week. I picked a doozy of a day to start this approach. It was 88 by 11 am and I left about 11:45 not knowing the true temp, but that it would be over 90. Went with a tank top today instead of my normal shirt and it was a good choice. Learned that a tank top is way better than shirtless as it keeps the sprinkler water in. I missed the sprinklers until mile 2 then didn't miss one, and they saved me. Drenched myself in some good rainbirds at mile 4 and that lasted for quite a while. My goal was to keep an 8 minute pace once I got going so that I could test myself in hot temps with a decent amount of mileage. 

Question to anyone who wants to answer: To get in some good heat training how long do I need to spend in the heat? How hot is good enough to get my body used to it? Anything above 70? Above 80? 

Paces: 8:45, 8:06, 8:09, 8:08, 8:02, 7:52, 7:51 (0.2). AP: 8:10. Temp: 95-99 degrees, 15% humidity. 

Weight: 0.00
Comments(3)
Total Distance
0.00


Weight: 0.00
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Total Distance
4.00

Traveled to Utah yesterday to celebrate the long weekend. Did a nice short run this morning before heading to Lagoon, then the rains came and we'll do Lagoon tomorrow.

AP: 8:18; paces in the low 7s on the way back. Felt great.  

New Red Brooks Adr GT 11 Miles: 4.00
Weight: 0.00
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Total Distance
6.20

Did a nice run on the JRP this morning before heading to Lagoon. Parked at 4800 South and headed South. Turned around just after hitting the golf course. 

AP: 8:29

New Red Brooks Adr GT 11 Miles: 6.20
Weight: 0.00
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Total Distance
13.92

Ran this morning with Kam and Matt (Twinkie) from near Kam's house, up to the BST, down to the backside of Lagoon, and through Farmington back to Centerville. A great run. Matt had to turn around after an hour so Kam and I continued on. It was nice running with other people especially as they're both faster than me so it pushed me quite a bit. My paces were faster than I would've run by myself on a long run but I wasn't sore at all that day, and only a bit sore the next day. And after getting done Kam made me chocolate milk and his wife made us Belgian Waffles that were to die for. Plus, got to meet all of their children - great kids. Thanks Kam & Tami!

AP: 9:15

New Red Brooks Adr GT 11 Miles: 13.92
Weight: 0.00
Comments(2)
Total Distance
4.00

4 miles this morning. First mile warm up, second mile a bit faster, third mile started picking up the pace to 10K pace and last mile I kept it moving to simulate the race. 

AP: 7:56. Splits 9:12, 8:06, 7:43, 6:43. 

At Noon I went to the Y to do Boot Camp, but it didn't last long. I did a warmup outside around the block then started on my first station and I could do the stair climbers with my hands & feet on towels, but I couldn't do the pushups without my lower abdominals hurting badly. It's much better than it was a few months ago but not fixed. So, I left and headed upstairs to the stretching room. Did 3X20 of my lower ab exercises (not much, but that's what the PT ordered), 3X30 crunches. Then went to the weight room & did 3X10 curls, chest press, and tricep dips with 25 lb weights. Finished with 3X5 pullups. 

Weight: 0.00
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Total Distance
6.00

Tired, slow legs this morning. Yesterday's push at 10K speeds really affected them, I think also combined with my long run on Saturday. I thought about cutting this run short but glad I powered through as I need to push myself on days when I don't really feel like running. I kept it slow so pushing didn't need to mean injuries, just perseverance. 

AP: 8:53 

Brooks ASR 8 Miles: 6.00
Weight: 0.00
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Total Distance
0.00

Dragged myself out of bed at 5:45, hemmed & hawed for a while, nearly put in the contacts, then decided to go back to bed. I need more sleep. Not sure why I'm so tired, but I guess I'm not fully recovered from long days from last week's vacation. Meh. I was looking forward to a longish run but I'm still tired after an extra hour of sleep so I know I made the right call. Hopefully more sleep tonight and do this run tomorrow.

Weight: 0.00
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Total Distance
5.00

Nearly didn't get out today but glad I did. I really overdid it with my 14 mile run on Saturday, lots of late nights & early mornings last week, and my Monday fast run + weight lifting. Way too much as I've been exhausted each morning and that is not the norm. I'll keep plugging away but I'm tired of being tired. It sucks getting older! I was feeling so great on Monday, so figured I'd get back to the gym as so many of my FRB compadres can do double workouts and this one wasn't all that taxing. I'm still sore, though, so I guess it was. Geesh. I'm ready for the body swap movie where I can jump into a younger, fitter person's body. Anyone want a middle aged graying man's body? 

Decent run this morning once I got out the door (3 seconds away from going back to sleep before deciding to chin up and do it). The cobwebs fell off after the turnaround but it was a struggle until then. Coming back down was still a struggle but my paces were good, at a 7:30 or so and I felt like I was a coasting. Nice to have a bit of a silver lining.

AP: 8:44? 

So after all that belly aching this morning I went back to the gym at lunch time. I'm sore in my neck & shoulders and I wanted to lift weights to help the soreness go away. I've heard it helps, although not logical. We'll see if it works. Did my PT ab exercises 3X20; 3X50 crunches; 3X10 curls, chest press, triceps; 5 pullups, in that order. I was tired so didn't push the pullups although I could've done more. At present I can't do planks or pushups without feeling pain in my lower abdominals so I'm doing other exercises. 

New Red Brooks Adr GT 11 Miles: 5.00
Weight: 0.00
Comments(4)
Total Distance
8.00

Woke up 1 minute before the alarm (how does that happen so frequently?), stayed in bed for 5 more minutes, then rolled out and got started by 6:10. I'd been wanting to do an 8-10 miler this week and I finally felt awake enough to do it. Last night after dinner I took a 20 minute nap and it made all the difference. Amazing how such a short amount of time can turn around my week.

Still felt a bit sluggish while running so I took it easy, but the paces got faster in certain spots without even realizing it. Just before mile 6 there's a downhill where I go faster and I normally catapult that speed into the last 2 miles. Today I realized I needed to back off, which I did, so I took the last 2 miles easier than I normally would have. Tomorrow I'd like to do some speed work with a longish run.

AP: 8:30 

Brooks ASR 8 Miles: 8.00
Weight: 0.00
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Total Distance
9.50

It was our family's opportunity to clean the church this morning so I got up a little earlier (although still a sleep in for a normal Saturday), wrote a note to Kaylene that I would meet her there, and headed off after putting some clean clothes & food in the car. It was a tough run this morning. 75 or so at 7 am and mentally just a tough one. I did 8 yesterday so that probably had an impact, but part of it is running on roads which I normally drive. I typically do my long runs on gravel country roads with few indicators of distance and it's great for the psyche. This one wasn't horrible but a much tougher not-quite-10-miles than I would have guessed. I was happy to change into dry clothes at the church and cleaning went much quicker than we expected. I had a nice nap afterwards also then changed out the rear brakes on Kaylene's car saving myself some $. The whole family then went to the Billings Mustangs baseball game, and had a blast. $3 to get in and watch quality rookie league baseball. I love where I live.

AP: 8:28 

New Red Brooks Adr GT 11 Miles: 9.50
Weight: 0.00
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Total Distance
3.00

Stupidly set the alarm for 6 am when I didn't need to wake that early, so I promptly turned it off and went back to sleep. Woke at 6:50, much more reasonable, but then piddled around a while before getting out the door. Only went 3 miles as time was short. Felt okay, but legs still a bit tired. I need to take it easy this week so I have rested legs for Saturday's 10K.

Forgot to start my watch so not sure of pace. Somewhere in the 8s. 

Brooks ASR 8 Miles: 3.00
Weight: 0.00
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Total Distance
10.50

I finally picked a marathon training plan, Hal's Intermediate 2 plan, and I'm jumping in at week 10. The schedule said to run 9 miles today so I did. The schedule has me doing 19 this Saturday and 20 the next but both of those days are taken up with a 7 hour drive to Scout Camp so that will be tough to do. I guess we'll see.

It rained last night quite a bit so it was 93% humidity this morning. Only 61 degrees, but the air was rich. My singlet was drenched with back sweat only halfway through my run. I took it off with a couple miles to go and it felt much better. My headband was a 4 wringer this morning, with copious amounts of sweat wringed into the sink. Awesome. Legs felt pretty good in spite of only getting 6 hours of sleep last night. Need more sleep tonight to make up for it.

AP: 8:33 

PM - Did 1.5 with my kids, 2 of whom are doing the Big Sky State Games 5K this Friday. They haven't put much into it but hopefully it will keep them inspired. 

New Red Brooks Adr GT 11 Miles: 1.50Brooks ASR 8 Miles: 9.00
Weight: 0.00
Comments(5)
Total Distance
4.00

4 miles this morning before work. First mile gentle, second a little faster than normal, third I tried to keep 10K 7 minute pace but wasn't there and fourth I coasted in with a 7 minute pace ending. Overall felt pretty good, especially considering I did nine yesterday.

AP: 8:12 

New Red Brooks Adr GT 11 Miles: 4.00
Weight: 0.00
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Total Distance
3.10

I ran the Big Sky State Games 5K with my two youngest boys, 11 and 8. I didn't register as I'm doing the 10K tomorrow and I wanted to run with my boys. I thought I'd be running with my 8 yr old but my 11 yr old really struggled tonight so before the 1/2 way point I told the youngest to run ahead and I'd catch up to him. Not long after that those plans were scuttled as the 11 yo said he thought he might barf. Uh oh. Guess I can't leave a puking kid on the race course so I stuck with him. He was frustrating though. He gets down on himself easily and you see it all over his face and he doesn't handle pain very well. Everytime I'd try to give him a pep talk "You're tough, you're strong - use a mantra and say it to yourself" he'd actually do worse. Awesome. With about a mile to go I gave up talking to him as I didn't want to say something I'd regret and I realized it wasn't helping him and I just ran, about 5 yds ahead of him pulling him along. With 0.25 to go he yelled out "Dad!" and I looked back and he was stopped. I told him it wasn't very far at all to go now and that he could run the rest of the way and he did. When we got to the stadium (the race was the beginning of the opening ceremonies, with Olga Korbut as our MC) they called his name on the loudspeaker and I bowed out to let him run the 2/3 lap by himself. I'm proud of him for finishing, but he's down on himself for not doing better. I'll work on that one. He was promise as a runner. His younger brother rocked it! His goal was to finish in 30:00 and before I ditched him I had him on a 10:00 pace or quicker. He finished the last 1/2 all by himself and did it in 30:03! Great job wee one (he's tiny). He missed out on an age group medal by 2 seconds, but I think the kid must've started at the front as my son never saw him ahead of him. Bummer, but also exciting. He's got fantastic promise and now wants to do a 10K. "I wasn't even tired - I could've kept running" he said. Great kid, always positive.

Weight: 0.00
Comments(2)
Race: Big Sky State Games 10K (6.21 Miles) 00:44:07, Place overall: 9, Place in age division: 1
Total Distance
8.00

Ran the 10K today for Montana's State Games. It's always a small field. Course was nice, along a river for most of it but some rollers also. Tried to keep a 7:00 pace and got close to that so I'm very happy. Had to leave before awards but I'm pretty sure I placed in my age group which means I get a really nice medal - they're nice and heavy. Now I'm heading off to Scout Camp so I'll see you all in a week.

http://connect.garmin.com/activity/201516813 

Turns out that I won my age group and got in the top 10 males. Just goes to show how nobody shows up for this race. Other races around town get some competitors but not this one. Guess I'll have to keep doing these! 

Weight: 0.00
Comments(5)
Total Distance
5.00

 Scout Camp is on an island in Flathead Lake, a large lake in North East Montana. We got here Saturday evening and spent Sunday heading to church then doing swim checks, getting registered, etc. I got up this morning and headed out for a run. I wasn't totally sure of the trails or where I'd end up but needed 5 so the first few loops were all over the place, running near other troops camping, etc. The GPS marking is awesome - a true maze of running. I finally found a great trail, 1.25 miles starting at the lodge, heading South to the shore, then around the shore back to my campsite. It included 4-5 ducking low under trees, but was a marked trail. Not very used, but marked with marking tape. Beautiful. I saw two of the three fawns on the island.

AP: 11:09

http://connect.garmin.com/activity/204403697 

Brooks ASR 8 Miles: 5.00
Weight: 0.00
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Total Distance
10.00

I needed 10 miles today so set out earlier to run my island loops. Gorgeous. Very warm on the South side of the island with a warm wind blowing. I don't recall anything particularly momentous about today but love the slow pace and the soft trails.

AP: 10:47

http://connect.garmin.com/activity/204403680 

Brooks ASR 8 Miles: 10.00
Weight: 0.00
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Total Distance
5.00

5 miles this morning. I don't tire of the island loops as it's so gorgeous and the terrain is so varied. There are groomed trails for part of it, ducking under trees, stepping through and over branches on the ground, running through rocks, and up some hills. Very fun.

AP: 11:15

http://connect.garmin.com/activity/204403656 

Brooks ASR 8 Miles: 5.00
Weight: 0.00
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Total Distance
0.00

Rest day, much needed.

Weight: 0.00
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Total Distance
20.00

20 mile run today as tomorrow is a travel day with no running. A group headed to Wild Horse Island from 9:15-11:15 which was a bummer as I wanted it to be 3+ hours. I decided to get up at 5:25 and run 10 miles then do 10 on Wild Horse. I did a bunch of loops on Melita Island and ended at 9.4 miles before the flag ceremony, showered & changed into fresh running clothes and had breakfast with all the Scouts, then headed to Wild Horse Island with my hydration pack and 1 Liter of Gatorade and some Montana Huckleberry gu. Yum. Wild Horse was great. On my first loop I ran right into a group of wild horses. I was nervous so deferred to a paint horse who came up to me. I started to get some jelly beans to feed him but thought better of it. He showed me his teeth then I turned to run away and decided to just blast through. The horse had followed me, just like a puppy dog, but when I turned and ran he ran away from me. It was cool. A few minutes later I saw a nice herd of bighorn sheep 1/2 mile away on a hillside. I wished I had binoculars. I hit the trail again and ran past the scouts who were doing their 5 mile hike and headed up a steep hill. Why, I don't know. It was a stupid thing to do on a 20 mile day. I got to the top, saw things just a bit higher, then turned back around. Passed the scouts again and headed on a loop back to where the boat dropped us off. I then did another loop around and almost to the start point a thunderstorm started up with lightning nearby. I kept going but upon meeting up with the scouts again learned the boat would be delayed as it must wait 30 minutes after lightning or thunder to travel on the water. Hmph, but helped me get my 20 miles in. I had to run backwards and forwards on the trail to stay close to home but get in my miles. I was happy to be done but I felt good. At mile 14 I felt pretty tired and remembered that the last time I felt like this, at Bighorn 50K, I popped some endurolyte capsules. I took 3 and felt better in 20 minutes. I need to use those more on long runs. 

AP: 11:23

http://connect.garmin.com/activity/204403628 

Brooks ASR 8 Miles: 20.00
Weight: 0.00
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Total Distance
4.00

4 miles today. I caught a cold at Scout Camp and I felt really run down Saturday and Sunday and a bit down on Monday. It's now in my chest but not too bad, and I'm thankful for albuterol inhalers. I ran today at 11 am as I stayed up too late watching the Olympics to get up early this morning. It was hot: 85 degrees and I sweated like a horse. Awesomeness. I felt rough and walked before I hit 1 mile but then continued on and felt better as I went. The last mile I averaged a 7:41. Thank goodness this week is a step back week as that perfectly fits my sickness.

AP: 8:35 

New Red Brooks Adr GT 11 Miles: 4.00
Weight: 0.00
Comments(2)
Total Distance
141.62
New Red Brooks Adr GT 11 Miles: 54.32Brooks ASR 8 Miles: 66.00
Weight: 0.00
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