Training in Montana

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

3 miles today after taking a break yesterday. I'm surprised how tired I am after the 5K, but I did run a nice warmup and then gave it my all for 3 miles. Still, it felt more like a 10 mile race rather than just 3 miles. The weather is finally beautiful. Got a nice run in, 62 degrees but looked and felt like 75. Afterwards did 2X1:00 planks, 1:00 bicycles, 25 pushups.

AP: 8:07, splits 8:44, 7:40, 7:58.

Jimmy John's Beach Club on Wheat. Yum. Started my marathon training this week and following Hal's Intermediate 1 schedule. Thursday is my new mid-week rest day so it's also my new go-to-lunch-day. Hit Jimmy John's with my friend Blake. Second JJ sandwich of the week. A good week. By the way, if you ever get a JJ pickle with your sandwich, I wouldn't advise eating the whole thing in one day. 1 JJ pickle = 2300 mg sodium, 100% of the daily value. I guess it would fit into an ultra run instead of sodium pills....

5 pace miles for today, using Hal's Intermediate 1 marathon plan where he gets me tired on Friday then runs me long on Saturday (those are the days I'm using anyhow). I tried to keep an 8:15 pace but kept going faster than that. The miles went pretty well, even in 30 mph wind gusts. With the wind at my back it was tough to keep cool so I didn't go as fast coming back as I thought I might, but still happy with my pace even though I'd like to get in a rhythm at one pace and stop fluctuating so much. A short warmup before turning on the clock and a warmup and walk after turning off the clock.

AP: 8:01. Splits 8:17, 8:02, 8:03, 7:58, 7:43. Avg HR 163, Max HR 171. Total ascent 431 ft, total descent 444 ft.

Ran 7.16 miles this morning from Red Lodge up towards the Pass and back. AP 8:52. Splits 9:22, 8:55, 9:07, 8:47, 8:20, 8:17, 8:40. Avg HR 151, max 164. Ascent 476, descent 457.

Grabbed breakfast at the hotel, showered and changed, then headed up to the top of the Beartooth Pass as far as we could go. Amazing how tall those drifts are - at least 12 feet in one spot. Then went on a hike, but were constantly dodging snow drifts blocking our path so turned around after 2.5 miles (the lake was 5 miles up). So, hiked a total of 5.17 miles, total ascent 2492 feet, descent 2488 feet.