Training in Montana

5 miles this warm morning. Just after turning onto the main (paved) road I got the crap scared out of me by 2 little fawn who were hiding 3 feet off the road in the tall grass, and when I ran by they sprang up and scrambled out of there. I didn't even scream, which makes me proud. They're about the size of a 4 month old yellow lab so they're decent sized. I couldn't figure out what the figures were in my peripheral vision then quickly turned to look and saw it was two cute spotted baby deer. Fun stuff. Nothing else eventful in my run.

AP: 9:15 (neighbor stopped to talk to me on my last mile and I forgot to stop the clock) 

Got me some new shoes last night, the Brooks Adrenaline 12. My foot's narrow and Brooks makes narrow in one color each year, and this year it's blue. It's a pity as they've got some great colors in the Adrenaline. Oh well. The shoes felt great this morning.

The schedule called for a 6 mile marathon pace run and as I'm just getting back to feeling well I wasn't sure if I'd actually be able to do that. I also ran on my normal 6 mile course which is an up on the way out and a down on the way back; not exactly the best marathon simulator. At 1/2 mile I wasn't feeling up to it, but just a bit later I noticed my paces up hill were much faster than normal (8:30) so I figured there was a chance. I pushed it in the spots where I could, backed off on the tough ups, and I got my marathon pace goal. I think I can do this next month. I think I can hold an 8:00 pace and get a 3:30 time. I'm going for it anyhow.

AP: 7:57 

P.S. I'm listening to a book about WWI right now and it's fascinating. "The Guns of August". The author does a great job of building suspense about a contest which we already know the end result. It's very long as I'm only 1/2 way through and have been listening for the past couple weeks. Great read. 

10 miles this morning, on a downhill then uphill loop. The down felt good but strained and the up felt rough. Yesterday's marathon tempo pace run wore me out a bit. Now off to shoot prairie dogs which are infesting a farmer friend's field.

AP: 8:56 

5 miles this morning. It was a bit rough - guess I should stop staying up until 11 to watch the pre-recorded Olympics. It was tough to get going this morning so I kept a pretty slow pace. Finally felt the legs coming back about mile 4.

AP: 8:58 

10 miles this morning on one of my "big" weeks: 50 miles is the goal. I got to bed earlier than normal but still not early enough as I slept another 30 minutes after my alarm. Thankfully awoke at a decent time so I could get in my full run and not be too late to work. Fairly warm out with a 15 mph wind, the first time I've run in wind in a long time. I felt pretty good and wanted to keep my paces slower than normal as I hadn't done a midweek 10 in a while during a work week. Going out the paces were slow but steady with a few low 8s in there. On the way back I had 3 miles in the high 7s, but didn't feel rushed. Overall a good workout.

We're heading to Jackson, WY on Friday to buy a boat so I'll make Friday my rest day, do my 10 marathon pace on Thursday, and get in 20 miles before the guy meets us with the boat at 10 am. I'm hoping I'm not completely exhausted when we take the boat out on Jackson Lake. Looking forward to being a boating family! The trip to Scout camp and being on the water made me remember how much I enjoy the water and I want my family to enjoy that as well. Should make for some great family outings. It might screw up my running in future years, but if that's the sacrifice I think I can do it. 

AP: 8:29 

I didn't set my alarm as I wanted to sleep in a bit. Got out of bed at 6:30 and realized 5 miles wouldn't be possible, then I remembered that I could run at lunch! I completely forget that's an option as I zone in on running before work. Went back to sleep for 45 minutes and enjoyed that then ran at 11 am. It was about 80 degrees out and climbing but not too bad. My pace was naturally 8:30 or better but I wanted to be slower than that as I have a 10 mile marathon pace scheduled for tomorrow morning. I forced myself to slow down although that was tough. Hit one set of industrial sprinklers halfway through and that was fantastic. I felt pretty good all run, and I'm hoping the same will be true tomorrow.

AP: 8:46 

Excellent marathon pace run this morning, my longest MP run ever, and fastest pace of a long run ever. I wanted to do this effort on a fairly flat elevation so I drove into town this morning and ran from the Y. I headed backwards along the September marathon route, out 5 and then back. It was a very warm morning, 74 degrees at 6 am, so I used the sprinklers liberally. TGFS might make a good runner's bumper sticker. I never felt bad during this run, and in fact I struggled to keep my pace as high as 8:00 mm most of the time. I naturally paced around 7:40 for much of it, so would back off. A couple times in the last few miles my pace crept to an 8:15 so I'm not sure what that will mean in the actual marathon but I'm encouraged. 

Splits: 8:02, 7:53, 7:58, 7:53, 7:57, 7:54, 8:01, 7:53, 7:55, 7:48. AP: 7:55

"20" miles today in Jackson, WY, running out to the airport and back. Gorgeous views of the Tetons from miles 4-10. We drove to Jackson Friday morning, heading through Yellowstone via the Cody, WY entrance. Got stopped a couple times for bison crossings, which is always fun. We aren't the lucky family to ever see bears while friends seem to see a bear everytime they drive through. Hmph. Anyhow, woke up this morning at 5 and left the house by 5:30, which was pretty dark especially owing to a massive Eastern cloud cover. Headed out towards Yellowstone via an awesome path that's now finished. It goes from town all the way to Grand Teton National Park, next to the highway. Not very crowded this morning - only was passed by a couple bikers on the way out. I was shooting for a 9 minute pace as we had a full day and I didn't want to be exhausted and rob my family of my attention. I kept that fairly well on the way out. I was planning on turning around at 10, but at 9 miles I passed by the airport which is 1/2 mile off the road, and I realized my bowels weren't going to make it another 10 miles back to town and there's no privacy to squat by the road. So, I headed to the airport and made a nice pit stop there and changed out bandannas and got a drink of water. On the way back I pushed the pace a bit as I needed to be back at 8:30. I think I kept some 8:30s in there which felt good, especially considering I'd done 10 at 8:00 two days ago. 

Overall, I felt good on today's run. I felt good all day with no leg pains and no exhaustion. That 50K prep really got me over the hump of being exhausted after a long run. I guess my next step will be getting faster on my long runs, but I'll do that during the winter/spring.

AP: 8:57

http://connect.garmin.com/activity/209657982 

5 miles at 11 am in 75 degree temps. Plenty hot, and a good part of my heat strategy. My legs felt pretty tight after Saturday's 20 but they loosened up after a mile, then I found some speed. I wasn't planning on running marathon pace but I did and faster than MP the last 2. It felt good. I think I need more faster paces like this more frequently. 

AP: 7:56. Splits 8:36, 8:01, 8:00, 7:44, 7:18. 

Too tired to wake up at 6 am so I went at lunch time. Over 80 degrees during the run and it was pretty warm. I felt good once again and decided to push it for the mid miles, then slowed down with 1.5 to go. Ended doing a backwards jog around the lap to simulate the marathon finish in a month. Looking forward to it.

AP: 8:15 

Again, too tired to wake up early. Looking forward to school starting so we'll all be on normal schedules. A cold front came in last night so we actually had rain today, amazing, and it was mid 50s for my run at 12:15 pm. Awesome. Half way through I ran shirtless as I was still too warm, owing to the 84% humidity, and that I didn't have a head band with me. I hate the feeling of sweat on my brow, so I needed my shirt to wipe my sweat. I ran faster again than planned, so it's time to start running on my roads at home once again as it's hard to go fast up hill. This morning my right exterior shin was sore, so shin splints, and my right foot underneath my toes was sore. I think they're related as I have a bad natural gait on my right foot due to spraining my ankle as a teenager and when I run faster I forget to straighten my foot when I strike. It wasn't bad but I'm looking forward to a day off. My AP is slower than reality as my GPS hadn't come on line yet when I started running, but my patience was low.

AP: 8:30 

6 miles this morning. Man, I'm having a hard time waking up lately. I know it's because I've been going to bed late, but sheesh! Cannot convince myself to wake with the alarm. Finally got up and got out the door to 55 degree temps which was lovely. My hands were cold with a slight breeze blowing and I loved it. Running in town the past week has really helped my speed as my hilly country roads are not built for speed. Heading up to the turnaround I was moving at a decent clip but nothing special. On the way back I stayed below an 8 minute mile pace.

I don't know what I did a few days ago but I'm definitely feeling something under my right toes. I'll soak the foot tonight in ice water and hope that helps. It's got to be some sort of ligament or other soft tissue. I didn't hit anything or step weird so that concerns me. Hopefully icing will get rid of the problem. Hmph. I think running too fast this week did that. Oops.

AP: 8:22 

Incredible start to the day, very disappointing ending. My wife and I heeded a personal phone call from our Stake President to attend Stake Temple Day (he called everyone - amazing) so we got up early and headed to a 7 am session. It was full, and very fulfilling to be part of that. A month ago we were the only couple at a Friday evening session. Got home, got the kids up, loaded the boat (new to us) and headed down to Wyoming to Bighorn Dam for our first family boating excursion. Had a great time. Yes, there were plenty of moments where I became very anxious and may have become excited and raised my voice, but hopefully as my family learns about the dangers of boating I'll chill out. The dam is high cliffs through canyons so very similar to Lake Powell's channels. Not too fun for waterskiing or other activities so we'll find another spot. We had a fun time and the boat worked the whole time, although it did cut out a few times so we'll take it in. Got home by 7:30.

Headed out for a 12 mile run at 8:30, prepped with blinking lights and new batteries in my headlamp. Just past 2 miles out my right foot started hurting with every step, like a ball was underneath my 2nd & 3rd metatarsal (?). I had just hit a gravel road for the next 6 miles and my first thought was to power through. After 10 more steps of hurt with each step I stopped and thought it through. This was a 12 mile run. Next Saturday is my last 20 miler, with a 48 mile week. Was it worth risking those runs and possibly the marathon to get through my long run? No. I turned around and started walking back, hurting some with each right foot step. It wasn't double-me-over pain, but more than a twinge. After a bit of walking I decided to run home as it would take too long. After a bit it stopped hurting with each step, but I could still feel it. Got home and soaked in an ice bucket for 15 minutes. The next morning it feels better. I'll head out for my run tomorrow morning and if it hurts I'll turn around.

What's up with this? On last week's 20 miler I was thinking how during this training cycle I haven't had any injuries, and how I must be doing something right. Then I ran in town this week and ran faster than normal. I don't know if that did it or it's my new shoes or if it's the way Venus aligns with Mars but I hope it's nothing big. I'll soak it a couple more times today and we'll see. Hmph.

5 miles this morning felt good, with no pain in my right foot until I was done and walking. Odd. Iced it for 10 minutes in a bucket. I felt it a bit on my way into work. When I stand tip-toe on my right foot I can feel something in that joint that I'm standing on. I don't know my foot anatomy so not sure what that is. Is there any relation from that joint to the achilles? I noticed this weekend that my achilles was kind of tight, and I've never noticed it tight before.

Will try and ice morning and night.

AP: 8:15 

8 miles in my "new" shoes - I'm fairly certain that's not the issue. Again, I think bumping up the speed too much and too much pavement/concrete running when I'm used to 1/2 gravel/ 1/2 road for my normal runs. My foot felt great, and hours later there's no residual issues so I'm excited. I iced last night like Bam ordered and it seemed to help. Much less painful to do localized ice on the actual spot. Whoda thunk it?

Ran fast today, pushed it to see how I could do. Last 3 miles were 7:22, 7:22, 7:25. AP: 7:58 

5 miles this morning. My legs were pretty tired, walked for a bit after the 1st mile then they warmed up.Finished the last two miles in the 7s, so that's good. Foot feels good. Rest day tomorrow then 10 on Friday @ MP and 20 on Saturday.

AP: 8:23 

9 miles this morning, ran to work. This was supposed to be a 10 mile pace run but for some reason my Garmin was dead this morning. I charged it Wednesday but it must have turned on after charging so it wasn't going to last. That was a bit of a bummer. I took along another watch but it didn't have a stopwatch and I don't remember when I stopped running. I know miles 1, 2, and 3 and I was somewhere in the 8 minute range, +- 30 seconds. The effort felt hard today as I played Ultimate frisbee Wednesday night against the youth at church and we have some good athletes who are 16-18 yrs old. I felt the need to chase after them and defend the end zone which meant lots of sprinting and leaping and knocking boys to the ground. The old guys schooled the young guys, 10-6. And I'm paying for it. I really wish I had a Garmin today as my sore legs are a good measuring stick for pace effort. Oh well, it still felt good and I pushed as best I could, not knowing how fast I was actually going. My wife met me at the Y with my bag of clothes as work is across the street from the Y. Nice way to start the day. Doing 20 tomorrow with a sleepwalking 3:35 marathoner. She does the September 16th marathon that I'm doing, then 2 weeks later will do St. George, and almost like clockwork she'll run a 3:35 both times. I can only hope I hit that number in a few weeks.

Ran the first 20 miles of the marathon course and it was a great run. Ran it with my friend Emily and her 62 yr old Dad. He is a stud! Looks more like 47 and runs like it. He kept up just like one of the gang and we had a nice run into town. The marathon starts in the town of Molt, population very small. The only reason to go there is to have breakfast at the only store in town. They have live music from 8-12 on Saturday mornings. We saw lots of people driving out there. Between Molt & Billings there aren't too many people - maybe 10, and that's if they have a big family. The run goes out 1.5 miles then adds on some distance by going South for 1.25 miles then turning around and heading back to the main highway. Our hands were freezing! Thankfully I brought my thin knit gloves but even then I couldn't use my thumbs to apply my chapstick at 5 miles. I had to bite the lid off and use both hands to move it across my lips. Felt great though. 

The only interesting things about this run is that the pace was very honest. I guess I ran them faster than normal, and felt bad about that. I didn't mean to. The pace the first 15 was an 8:36 then slowed a bit as her Dad slowed, and finished at an 8:41. Still a very healthy pace. I felt nothing in the foot like I felt last week, but a couple times did feel a millisecond cramp in my right foot. Weird. Hope that doesn't spring up. My groin/lower abs felt pretty rough most of the way, and afterwards it hurt for a few hours. I took a nap and the pain woke me up as I couldn't get comfortable. It went away after a bit and hasn't come back so no damage done I think. Calves feel pretty sore the next day but nothing else. Why the calves? Weird. I don't recall having them sore after a training run.

Here's the splits, elevation, and HR: http://connect.garmin.com/activity/215510974. Bring on the marathon September 16th!  

5 recovery miles today. First mile was super slow then picked it up for the remaining. Sore sartorius muscle (thanks anatomy book) still from playing ultimate frisbee last week. Felt pretty good for just doing a good 20 miler and sleeping horribly for some odd reason. Had crazy dreams that had me looking at the clock literally every hour of the night. It was awesome. This week is all 5 milers then a 12 on Saturday. Let the taper madness begin.

AP: 8:39 

5 faster miles today, after getting blood drawn & a biometric test for our work health fair. I'm much healthier this year than last! It feels great. My waist is down to 32", weight to 168, body fat 16.5%, visceral fat is a 6%, and skeletal muscle 40%. I'd like to keep dropping the weight but overall I'm pleased. Last year's numbers weren't all that great and I had just finished my 2nd marathon. Amazing how much difference a year makes, after establishing that baseline.

Today's run was in town, on the last couple miles of the marathon course, and I felt great so I kept up the pace. Probably too fast as I could feel the ball of my foot a little bit. I've noticed that my right foot strike is different from my left. The left hits heel first, then forefoot, while the right is a very slight heel strike first and sometimes the forefoot hits at just about the same time. I think the right ball of my foot is slightly bruised, with "slightly" being the operative. It isn't painful at all, but I can just feel it sometimes when running. I don't expect it to be a problem for the race. Anyhow, interesting to me that I noticed my foot strike differences. I've known they were different and I continue to see the differences. It's never my left foot or leg that causes me problems - it's that right foot.

AP: 7:52 

5 miles today in the heat at 6 am! What in the world? 76 degrees with a 13 mph hot South wind in my face on the way out. Yuck. I normally don't carry water for 5 miles but knew I'd need it with hot temps and glad I did. My mouth was parched after 1/2 mile so glad I had it with me throughout the run. It was tough after going faster than normal yesterday, and running uphill into a hot wind didn't help. I powered through.

AP: 8:33 

4 marathon pace miles, some warmup before & after. I did this starting at 12:30 and it was plenty hot, 83-86 degrees from what I can tell. My legs were pretty tired to start it off after having a rough couple of days with a son in the hospital with a concussion. He's fine (thank goodness) and back home after a 1 night stay, but we're all still catching up sleep. After 3/4 of a mile my legs started coming back and I wasn't struggling as much. I ran the last couple miles of the marathon and the heat was a good simulator of effort. It won't be this hot when I finish, but I'll feel horrible and the heat simulated that a bit. Not the most consistent paces, but a good effort for today. 

Splits: 7:58, 8:06, 7:55, 7:53. AP: 7:58