Training in Montana

Quality of Life Run

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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.

Favorite Blogs:

Miles:This week: 12.00 Month: 65.00 Year: 858.02
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: 538.47
Adrenaline 16 Lifetime Miles: 361.80
Adrenaline 17 Lifetime Miles: 392.03
Adrenaline 18 Lifetime Miles: 384.66
Cascadia 12 Lifetime Miles: 327.00
Total Distance
132.00
Adrenaline 18 Miles: 60.00Cascadia 12 Miles: 72.00
Weight: 171.92
Total Distance
6.00

6 miles from home, 62F, 55F DP, 78% humidity. After 1 mile my legs continued their pace from yesterday and I followed along, then upped the pace the last 3 miles. Fastest 6 miles in a long time, and fastest paces I've done since the 5K. I was surprised by how fast my paces were uphill as this is a difficult course for speed.

AP: 8:06; Total Time: 48:44; HR avg 156

Adrenaline 18 Miles: 6.00
Weight: 0.00
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Total Distance
4.00

4 miles from home this morning. Tough-ish run, could feel the workout from yesterday. Wanted to walk most of the first 2 miles, but didn't, and the 2 return miles were smoother sailing.

AP: 9:05

Adrenaline 18 Miles: 4.00
Weight: 0.00
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Total Distance
6.00

6 miles from home this morning. Different route = more energy during a tough morning.

Adrenaline 18 Miles: 6.00
Weight: 0.00
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Total Distance
10.00

10 morning miles while at a campout in Pryor, on the Crow Reservation. Started up a dirt road which I've been on before, but after 1.5 miles I ran into the cows. The first one was startled then began running, and as I continued to run so did nearly every cow in the herd. Must've been 200 running towards the canyon I was trying to get to. After 2.5 miles I felt bad for making them run and turned around. When I got back to the main road I headed South towards the Pryor Mountains, a direction I'd never gone. I'd prefer not to run on the main road in Pryor. Only saw 2 people, so that was nice. The first five miles I felt pretty good, but miles 5-7 on the road were tough and felt soooo long. Finally got over that and mentally felt better, so miles 9 & 10 were solid. Signed up for a 5 mile race next Saturday and my goal is 7 minute miles, but I have a feeling I can get below that. Lots of downhill, should be a fun one to see how I'll do. 

Splits 10:49 (had to wade through water 3 times), 10:10, 9:22, 8:56, 9:47, 9:44, 11:34 (stopped to type my thoughts), 8:47, 8:14, 7:36. AP: 9:31. 

Cascadia 12 Miles: 10.00
Weight: 174.40
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Total Distance
4.00

4 miles from home. Recovery run, legs felt rough after Saturday and all of last week. Nice and cold, 54F, from last night's cold front and rain.

AP: 9:33

Noon: Boot Camp at the Y. Guest instructor and she wasn't Lindsay-beastly, but definitely different from our normal crazy lady/awesome instructor. I'll be sore tomorrow, especially upper body. I figure I'll do 4 miles on Mondays then Boot Camp and hopefully that will be enough cross training. Maybe I need to mix it up more than that and do cycling on Wednesdays? We'll see. 

Cascadia 12 Miles: 4.00
Weight: 0.00
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Total Distance
6.00

6 miles from home, a bit earlier than normal as I needed to drop off my daughter early for youth camp. Woke at 5:15, out the door at 5:30, and gorgeous morning. Sunrise at 6:05, and I caught it on camera, and in a new spot as typically I'm on the out route, but this time was on the return. Beautiful. Felt pretty good once I warmed up. Excited to race on Saturday.

AP: 8:41 

Adrenaline 18 Miles: 6.00
Weight: 0.00
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Total Distance
4.50

4.5 miles at Noon from the Y on the last few miles of the 5 mile course for Saturday. It was 80 or so, and I ran 2 miles up a steep hill, turned and bombed down the hill. At least I learned what not to do - I went way too fast down that section and was in the 5:30-6:00 range, which is way too fast for these legs right now. I then hit flat, slowed down quite a bit, then missed a turn as I wasn't paying attention. At that point I put the brakes on and walked a little bit, ran most of the rest of the course, but quit early as my legs were shot. I'll do some slow miles tomorrow and Friday and legs should be rested for Saturday morning.

AP: doesn't matter

Adrenaline 18 Miles: 4.50
Weight: 0.00
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Total Distance
3.00

Didn't want to wake up or run, but finally got out the door. Was planning on 4 miles, but I and my legs weren't feeling it, so I cut it short at 1.5 and turned around.

AP: no idea, don't care, but slow

Adrenaline 18 Miles: 3.00
Weight: 0.00
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Total Distance
4.00

4 hot miles at Noon to stretch out my legs. Slow pace, glad I brought water.

Adrenaline 18 Miles: 4.00
Weight: 0.00
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Race: Quality of Life Run (5 Miles) 00:34:52, Place overall: 7, Place in age division: 1
Total Distance
5.00

Small race in Billings. 5 & 2 mile, but seems the 5 mile attracted most serious runners. My A goal was to break 35:00, and I accomplished that but just barely. I am not in 5-6.2 mile racing shape, and without 600 feet of elevation drop I would not have met my goal. Happy with the result, and with my racing tactics as I’ve learned by reading so many race reports on this blog: hold steady, run your race, don’t give it all too early, then give it all you’ve got and when you’re seeing stars, hope the finish line is very close. All those happened today.

Now on to continuing to train for the sake of training, which is just fine with me. I like to run as it keeps me sane.

Blow by blow for posterity's sake. I was tired last night and got to bed just after 11. However, I woke up at 3:00 am as a bug bite on my right foot was itching just like the night before. At this point I was up for a while. Tried to sleep on the couch and as I was drifting off at 4:10 I gasped: I hadn't remembered to get my packet, and it was at the bank where I work, but in the lobby, where I don't have access. I quickly sent an email to someone who could help me, but I doubt she checked her work emails over the weekend, let alone by 6 am on a Saturday. 8 am race time, bus to the start would leave at 7:15. Slept for a bit, woke up 5 minutes before the 6 am alarm. Got dressed, grabbed my stuff, and got to my work just after 6:30. I then had a massive brain fart and couldn't remember my code to get in the door. I tried 3 times and couldn't get in. What the what? I've worked in this building 13 years. Went back to the truck and finally figured it out. Got in the building, and saw a sign to call Security with questions. Called and a regular guy came over, let me into the bank lobby, and I found my packet. Phew! Headed over to the Y, right near the finish, and dropped my stuff off so I could change after the race. Got to the finish line and waited for a bit for the (short) bus to show up. Pushed my way onto the bus and rode standing at the very back to the start line. Went for a warmup jog of maybe 1 mile and only saw 1 other person warming up; it was my son's former classmate and runner for University of Minnesota. He won by a mile and beat last year's time by 2:30 minutes. Got to the start line, turned on the GPS, and got ready. My goal in this 5 mile race was to be just under a 7 minute mile and be less than 35 minutes. Race started and I was at the front and was quickly passed by 15 or so people. First 2 miles are mostly flat, with a slight downhill. I looked at my watch often and stayed just below 7:00 most of the time. A couple people were ahead of me and I wanted to reel them in but told myself to hold off, run my race, and if I catch them at the end, I catch them. Just after 2 miles the huge downhill starts. I could easily run a 5 minute mile pace on this stretch, but as I found out Wednesday, if I do that it destroys my legs, so I held back. Those in front of me gapped me by quite a ways, but I stayed at a 6:37-40 pace most of the way down. Turned onto a mostly flat road for a couple blocks. and two guys about my age passed me. I stayed close to them, ran my pace, and passed them not long after that. After 1/2 mile we turned into a park and followed the path for a bit then came out on the other side of the park. It was less than 1 mile left and I was doing well and feeling pretty good. 1/4 mile later the short hill hits. I've run up this hill dozens and dozens of time, and it helped greatly today. I ran up it fiercely, 7:16 pace and I think I dropped some people here. After the top, a turn East for a short stretch, then the final 1/2 mile stretch to the finish. I started picking up the effort (hopefully the pace but I don't know). It was tough and I thought I heard footsteps, so I kept going and going. I was struggling to keep going, but I kept going and upped my effort. I saw the finish and as I got closer I saw 34:xx and knew I had my goal if I could continue on. Just before crossing I was nearly to the point of seeing stars. I think another 0.1 mile and that might have happened. Finished just under my goal, grabbed some water, and walked around the block. After the walk I felt a bit better. Got my time printed out, found a co-worker and asked her to grab my age division prize as I needed to leave. Grabbed a Dilly bar, banana, oranges, granola bars, more water, and headed to the Y to change. Good race, nice to hit my goal. I haven't done too many shorter races, so it was fun for me to finally hit a goal I wanted. 

Adrenaline 18 Miles: 5.00
Weight: 0.00
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Total Distance
6.00

6 miles on a hazy smoke-filled sky this morning from home. Smoke seems to be distant, no breathing problems for me. Last I heard, this smoke is from the California fires which is amazing to me. Today's run wasn't easy. Glad for a day's rest, but the downhill racing miles left a little mark. I thought about walking a lot in the first 3/4 mile but didn't, then thought about turning around at 2 miles, but didn't. Glad I kept at it.

AP: 9:01

Cascadia 12 Miles: 6.00
Weight: 0.00
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Total Distance
4.00

4 slow miles at lunch. Legs were trash, so after walking at mile 1, I slowed way down and  it felt much better.

 

Later tonight while at home, my left lower back seized up. I realized the pain started in my left quad and hamstring. I never stretched after my race or after my Tuesday run. Idiot.

Adrenaline 18 Miles: 4.00
Weight: 172.60
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Total Distance
0.00

Sat in the steam room to warm up, then stretched, then rode bike and did stair stepper and stretched more. Seems to be feeling better but still sore. 

Weight: 171.60
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Total Distance
4.25

Not sure how I lost a pound when not running. Loss of muscle mass? :) Ran at Noon from the Y. Slowly jogged is a better descriptor. Lower left back muscle was very sore - the one that runs vertical next to the spine, right above the left butt bone. I felt it with every step until I'd warmed up. Should've hit the bike first or done some dynamic stretching, but alas. It warmed up and the run went well. Ran 10+ minute miles for a while, then naturally went faster but I consciously slowed down to keep it a mild run. AP: 9:59

Afterwards stretched & rolled it for a while. Left upper butt muscle has a big ol' knot in it. Hoping it releases soon.

Adrenaline 18 Miles: 4.25
Weight: 170.60
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Total Distance
6.00

Morning: 4 miles from home, easy pace, back felt pretty good.

Noon: 10 minutes recumbent bike, 10 minutes stair stepper, 2 miles easy outside. 89F, back felt good. Stretched & rolled the butt and legs, knot is reducing. Left side is very tender on the roller; more than normal. I need to roll more often at home, work, and the Y.

Adrenaline 18 Miles: 2.00Cascadia 12 Miles: 4.00
Weight: 171.80
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Total Distance
7.00

After spending most of the day installing a backsplash in the kitchen, went for a dinner time run. Very soggy. Rained all day today and was only trickling when I left. It started raining harder after mile 1. I was mostly prepared for it, but I didn’t know my iPhone unlock wouldn’t work at all with wet hands. Next time will take a small hand towel in a Ziplock. Who knew? Felt like lead boots the first 1/4-3/4 mile. Difference between morning and evening run I guess. Would’ve gone 5 out & back but I knew we were headed to a wedding reception so turned around just after 3.5 miles. Good run, felt good once I got going. Hopefully can keep up the gains.  

Cascadia 12 Miles: 7.00
Weight: 0.00
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Total Distance
5.25

Got up at 5:45 (or a few minutes later) and got ready to go outside and run, so checked the Weather app to see the temp: 52F. Thankfully I noticed a weather alert and saw the radar: nasty thunderstorm incoming. My lunch is booked today, so I first thought about going outside and getting soaked again but then saw the lightning was pretty fierce and I wasn't keen on being struck (or soaked), so I grabbed my work clothes and went to the Y. When I got there I grabbed my phone which had been in my workout bag, and saw I'd missed 4 calls from my wife...before 6:40 am. Huh? I call her back and she was a bit frantic; "where are you? I was out looking for you!" Umm... at the Y... :) She was asleep when I left so I didn't wake her, but the thunder must've gotten her up. She saw my location and thought I had driven down the hill to run, so she was coming to save me, then my location kept getting further and further away so she turned around and drove home. Kind of sweet of her, and hilarious. I keep my phone close when I expect someone to call; I rarely get calls before 7, so didn't think anything of it.

Ran on the TM for 20+ minutes at 2% incline and only 10:00 pace. It wasn't easy. I saw outside the rain stopped, so I headed outside for 3 miles. Felt great, really cool (51F), and I just ran. Saw some nice paces on the way back. Stretched for a good while then got ready for work.

AP: 8:13 outside

Adrenaline 18 Miles: 5.25
Weight: 171.00
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Total Distance
6.00

6 from home this morning. Rained all day yesterday, but checked the weather and it was cold (49F) and foggy, but 0% chance of rain. Wore a short sleeved shirt under my long sleeved running shirt, and wore some gloves. Didn't need the short sleeve shirt, should've left it at home. After 1 mile I took off the long sleeved shirt. On the out I was a little warm and legs were a bit tight but warmed up after 1-1 1/2 miles. At the 3 mile turnaround I was surprised to turn into wind with spitting rain. 0% chance of rain??? It wasn't much, more fog spitting moisture, but my front was pretty soaked when I finished. Felt pretty good, legs felt strong especially on the return trip. 

AP: 8:45

Cascadia 12 Miles: 6.00
Weight: 172.80
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Total Distance
4.00

4 slow miles this morning. Legs are tired. 

Noon tried to do Boot Camp but it was partner day and I was the odd man out so I went and lifted some weights, did some pullups, then 5 minutes on Jacob's Ladder. That was tough but interesting. 

Cascadia 12 Miles: 4.00
Weight: 172.60
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Total Distance
0.00

Rested today. I'm very happy with the choice; I've been pushing too hard with too little sleep, and feeling the effects. At 95 miles this month, with a goal of 100 per month, so I can back off a bit and be smarter with my mileage.

Weight: 0.00
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Total Distance
6.00

6 miles from home this morning. Nice and easy, and legs felt great from a rest day.

AP: 9:13

Cascadia 12 Miles: 6.00
Weight: 172.80
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Total Distance
10.00

10 miles up my Veyo hill. Nice to finally return and see my friend again. Didn’t stop at any point.

AP: 9:02

Cascadia 12 Miles: 10.00
Weight: 0.00
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Total Distance
5.00

5 miles this fine blustery morning. 52F, a solid Westerly breeze made for some chilly hands, so I wore gloves, took them off, put them on, took them off, put them on. Wore a long sleeved shirt and that was too much, so it was pushed above my elbows the entire time. I didn't go fast, not a hard effort, so not sure how I sweated so much - my headband was drenched at the end. I am just a heavy sweater, that's all there is to it. :)

AP: 8:53

Cascadia 12 Miles: 5.00
Weight: 0.00
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Total Distance
4.00

4 miles from home. Unseasonably cold, 45F during the run. Gloves and long sleeved shirt were perfect today. Legs felt a bit tired, oddly, not sure why. Had a nice rest Sunday. Maybe residual effects from Saturday's 10? Not sure.

AP: 9:00

Cascadia 12 Miles: 4.00
Weight: 0.00
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Total Distance
6.00

6 miles on a perfectly chilly morning - gloves and short sleeved shirt. Took it nice and easy on the uphill out, then the body naturally started going faster on the down. 5th mile average was 7:25, similar for 6th mile.

AP: 8:30

Cascadia 12 Miles: 6.00
Weight: 0.00
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Total Distance
0.00

20 minutes Jacobs Ladder, weights, pushups, plank.

Weight: 0.00
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Total Distance
6.00

Nothing like weighing myself in the morning after a 6 mile run. Finally hit a number on the scale I've been hoping to see for quite a while now. I know it's not a true number during the day, but I'll take it.

Ran from the Y this morning after dropping off my Freshman at early morning seminary. Our Senior was up late last night so I gave him a break and let him sleep in. It worked out great for me. Was able to run on a normal course, no huge up, no gravel roads. I felt pretty good during the first 1/2 mile, and as I warmed up my pace kept increasing. Nothing to special, but felt good to be in the mid 7s during my run without pushing it too hard - it just felt good.

AP: 8:07

Adrenaline 18 Miles: 6.00
Weight: 169.00
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Total Distance
132.00
Adrenaline 18 Miles: 60.00Cascadia 12 Miles: 72.00
Weight: 171.92
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