April 21st to April 27th

Monday, 4/21--South Sentinel + Sentinel + the "M" + a bit of University

5,240', 2:21

I usually don't get out running so late in the evening (5-7:30), and was surprised to see so many people on the "M" trail on a weekday.  It's good to see the trail getting so much use after MTCC and some other folks worked on it last Saturday!  The heat wasn't a problem at all, but I need to figure out my eating schedule if I'll be running this late.  I was starving by the time I got back home!  My legs felt sore throughout the run, so I held back a little bit--I think that 4+ hour run put me behind a bit on recovery.

Tuesday, 4/22--Off (soreness/general lack of motivation)

Wednesday, 4/23--South Sentinel x 3

5,633', 2:26

My legs felt good, but not springy.  I kept it at a sustainable pace, so hopefully I can still keep recovering a bit despite the large vert. from today.  I don't think it was all the gain on Saturday's run that killed me--it was continuing to run while already dehydrated that did me in.  It's definitely something I'll need to start staying on top of.

Thursday, 4/24--South Sentinel + Sentinel

4,122', 1:52

Up Pengelly, down the north ridge of Sentinel and back.  I ran this fresh after a rainstorm, and the slippery rocks and fog reminded me of The Rut 50k.  That's the race that keeps me inspired to train as much as I do.  The legs felt a little less worn than yesterday.

Friday, 4/25--Intervals on Crooked Canyon/South Sentinel Loop

5 x 8 minutes on, 2 minutes off + cool down

2,129', 1:08

Finally, some speed work again.  This certainly felt a lot more fun than the track workouts, and it's something I think I can stick with.  Running on the first part of Crooked Canyon felt good--it's been awhile since I've gotten a couple miles of fast turn over in.  By the 4th interval, I was feeling a little drained--2 minutes is just enough to let the sweat cool a bit, but not enough to get the heart back to a normal bpm.  After 5 reps, I hit the summit of South Sentinel, and ran down at a moderate pace back home.

Saturday, 2/26--Hills, a lot of hills

8,273', 4:02

Up University, down Crooked Canyon, back up, down Smokejumper, back up, down Sentinel, up north ridge of Pengelly, down, and a bit more up on the fire road.  I didn't feel nearly as exhausted as I had on last weeks long run.  A bit of snow, a bit of rain.  I was able to make it on just two granola bars and 15 oz. of water.  Old Gabe is 8 weeks away, and I'm fairly sure by then I'll be able to go hard for 11,000 ft. of climbing.  This was semi-casual, pushing it a little bit, but also hiking the steep sections and taking my time to snap some pictures, change layers, eat, etc.

Sunday, 2/27--South Sentinel x 2 + the "M"

4,777', 2:06

Up via Pengelly the first time, up the north ridge of Pengelly for the final climb.  That north ridge just doesn't let up.  Legs felt fine, not terribly sore, but it seemed a bit like everything was a tad steeper than usual.


30,174', 13:55

I was aiming to get above 30k.  It's a number that kind of intimidates me, but I'm glad I did it.  I think Saturday's long run was the first time I've gotten into an ultra mindset in awhile, just focusing on one hill at a time.  I'm getting to the point, also, where it's getting a little more difficult to fit weekday runs in.  Thankfully, the days are already over 14 hours long, and the nights are becoming warm enough for running.
                       


                         

A mist shrouded Mt. Jumbo

Steam rising from the Clark Fork River

From rain into snow

Greatness.  I was able to see Arcade Fire a couple years ago--possibly the best show I've been to:

April 14th to April 20th

Monday, 4/14--Mt. Jumbo!

4,166', 2:01

I'd been looking at Jumbo forever, so I decided (now that it finally opened!) to do a few out and backs.  The section by the summit is now one of my favorite spots in Missoula, open, rolling, high above town--just so damn good.  Heading down to the saddle, though, my outing soured a bit when I saw that someone had etched into the pine needles, "Fuck The Elk".  I erased the message, but it served as a distasteful reminder to me that some Missoulians can still be grumpy, immature, and have a pretty solid anthropocentric view point.

Tuesday, 4/15--University Mt.

4,114', 1:58

Up to University via Pengelly, then down University's north ridge for a ways to see how the trail was (intermittent snow).  Windy, a little cold, with a constant threat of rain.

Wednesday, 4/16--South Sentinel x 2

3,766', 1:33

Up the direct route and down Pengelly each time--I slowed by a couple minutes on the second lap, but that's okay.  I was just out for a couple laps, not aiming to hit splits--just trying to get my legs used to moving when they're already tired.

Thursday, 4/17--Jumbo/Lincoln Hills Loop w/Jimmy

1,648', 1:16

Up Jumbo via the south slopes, down to the saddle, and a bit of running around in the Northside neighborhoods.  Eventually I'll understand the network of trails in the Northside, but right now I'm still getting the hang of it.  Missoula certainly has no dearth of trails to explore (and more will open up in two weeks!).

Friday, 4/18--Off

Saturday, 4/19--Missoula Quadfecta (University + Jumbo + Waterworks Hill + South Sentinel)

7,563', 4:16

This was pretty tough on me, but I'm glad I finally got something over 4 hours in.  I wasn't able to get out running until the afternoon, and underestimated how much water I'd need, so I got pretty dehydrated (I should have known the water fountains at Sentinel would still be shut off!).  But I feel as though I still ran well, considering I haven't done anything this big for about seven months.  The loop started and ended at my apartment, and was almost entirely dirt except for maybe 2 miles in the Northside neighborhood, and only covered a few small sections twice (out and back to University, the "M" switchbacks, Pengelly).  I'm guessing the mileage might work out to a marathon, maybe a little less.  I definitely want to run this route again, but in the morning or on a cloudy day.  Going up the hills in the sun without any shade just about killed me.

Sunday, 4/20--South Sentinel + Sentinel + a bit of Smokejumper

5,000' (dead on), 2:17

An early morning run to avoid the heat, with a lot of steep at a gradual pace.  I checked out the top 500' of Smokejumper to find that, yes, it's still snowy, but far more traveled and a good bit more runnable than it was 10 days ago.  There's only one section that's pretty bad, but it's only 30 or 40 feet.



26,257', 13:21

A big week with a lot of slow, hilly miles.  I've been skipping out on interval workouts because I'm not sure how much I'm benefiting from them if I run them on already sore legs.  I think my best bet would be to incorporate some interval work on trail runs, rather than have double workout Tuesdays.  I'm feeling good, but I'm also feeling the volume.



                         

On Waterworks, looking back at Sentinel (right) and Jumbo (left)

The voice of the anthropocentric

Jumbo!  It's open!

North Ridge of University and the Sapphire Mts.

American Tunes in Paris:

April 7th to April 13th

Monday, 4/7--Mt. Sentinel

1,915', 38:15

I wanted to give a good effort on Sentinel, hoping to break 40 minutes roundtrip.  I took it easier on the way down than on the way up, realizing that sub 40 was in the bag, with splits at about 25 minutes, and 13 minutes.  I'm pretty happy with this, but there's still room to knock a few minutes off.

Tuesday, 4/8--South Sentinel

1,917, 40:23

Two fast and short workouts in a row might not be the best plan, but I just felt good, and figured I could get a new best time on South Sentinel.  Taking the direct route, I hit the summit in 26:45, and ran down in 13 and change.  This was from my apartment door to the Pengelly rock.  Even early-ish in the day, with the temps in the low 50s, this still felt really warm.

Wednesday, 4/9--Crooked Canyon to South Sentinel

2,189', 1:16

I went out at an easy pace, and was happy to find an almost entirely dry Crooked Canyon.  Things are becoming a little greener, which might have been part of why this run felt really good.  It was nice to get a bit of flat in, skirting the slopes of South Sentinel.  I peeked at Smokejumper Trail a bit, and it seems to be in the same condition as Crooked Canyon.

Thursday, 4/10--Smokejumper Loop w/Jimmy, Jed, John

1,990', 1:28

Smokejumper is finally starting to dry out, but the upper sections still have a few sections that require walking.  We ran at an easy pace, chatting for most of the run.  It's really great getting out with these guys.

Friday, 4/11--Off

Saturday, 4/12--University Mt. + North Pengelly Trail

4,740, 2:10

I enjoy running in the rain every now and then, so I waited until the afternoon so I could hit the trails in the rain/snow.  This recovery week seems to be working, because the pace felt easy, but this was my first time hitting the summit of University in less than an hour from my apartment (better trail conditions may have helped as well).  The view was limited to a couple hundred feet at times, and the snow fell in big, fat, wet flakes.  Such a good outing.  I feel as though I've held back just enough to get hungry for more trail again.

Sunday, 4/13--Dean's House to Franklin Bridge and back

839', 3:32

An easy long run, maybe 21 or 22 miles, getting 8 miles back into the Rattlesnake Recreation Area.  There was a good bit of running on snow, which made the miles a little slow going for flattish terrain.  It's nice to finally be getting back into the woods again--8 miles from a road is the most remote I've been for over half a year!  The snow getting to the bridge was compact and minimally icy, but heading deeper into the Rattlesnake would be questionable right now (I think most of the trails get steeper from thereon).


13,590, 9:44

A bit of a recovery week with a long flat run at the end.  I'm getting better at hills, but might be sacrificing some of my turnover on flats.  That 22 mile flat run felt like more work than big days of vertical, maybe a sign that I need to balance hills with flats a little more.  I'm feeling good though, and am anxious to see how I handle loading more volume on now that I've recovered a bit.

John, Jed and Jimmy admiring Jumbo and the Rattlesnake from Sentinel

Snow highlighting the route down University

Rattlesnake Creek by Franklin Bridge

Ken, Doug, Tim and Dean deep in the Rattlesnake

Thee Oh Sees (really been getting into this band this year):

March 31st to April 6th

Monday, 3/31--Sentinel x 2

3,884', 1:26

I felt really good on this run, with almost perfectly even splits (second time was 30 seconds slower), and felt as if I could keep going at that pace for awhile.  Right now, there's really only two sections where the snow is a little bothersome, but the trail is mostly dry, or at least has some divergent path that's runnable.

Tuesday, 4/1

AM--University Mt. via Pengelly

3,635, 1:44

It's still winter up near the summit of University, with the last mile being entirely snow covered.  I was able to hit this at the perfect time of the day (10:30), when the snow is firm enough to not sink with each step, but soft enough that slipping on the downhill isn't a concern.

PM--Intervals w/Run Wild Missoula

3 x 2k @ 10k pace   ~45 minutes

Splits were 6:51, 6:52, 7:05.  I was a little tempted to do 4 x 2k with some of the other folks, but after going from 5:30 pace to 5:40 pace I had to call it quits.  I've been trying to build up fatigue resistance in my quads by bombing down hills, and I might be working myself a bit too hard.  I also didn't take a nap in between workouts today like usually do on double workout days.

Wednesday, 4/2--Sentinel Loop

4,021', 1:45

The route was kind of a convoluted loop, with all but maybe half a mile of the loop only covered one way.  Went up South Sentinel via the direct route, down the north ridge and down the 'M' via the switchbacks, up Sentinel left of the switchbacks on the north ridge, back to South Sentinel and down via Pengelly and the fire road.  I love these trails so much!  I only find it a little distracting that other trails are starting to dry out, but I'm sure once I get on some new trails I'll have the same feeling.

Thursday, 4/3--Pengelly Trail w/Jimmy and Jed

2,154', 1:28

Ran the same route as last week, except hitting the summit this time.  I've got to get used to this heat, because midday runs right now make me super diaphoretic (yeah, I just used a medical word!).  It's going to be a bummer seeing Jed leave for Utah in a couple weeks.

Friday, 4/4--Off (needed, and deserved)

Saturday, 4/5--South Sentinel x 2, Sentinel x 1, 'M' x 1

6,536, 2:43

I went out just with a goal to get somewhere over 6k of vertical in, and took a variety of trails, with a route that ended up summiting South Sentinel twice, Sentinel once, and included a lap up and down the 'M'.  On the last climb I didn't feel very sharp, probably because of dehydration.  Were the day much warmer, or the run much longer, I'd have needed a water bottle.

Sunday, 4/6--University Mt. x 1, South Sentinel x 1

5,502, 2:30

This run started in the rain, then entered snow higher up, and ended with bluebird skies and a rainbow.  I guess that's springtime in Montana.  The legs felt pretty beat from yesterday, which I suppose might help with mental energy late in a race when my legs are beat.  Or I might just be working them too much.

Interesting rainbow tidbit: according to the Christian religion, rainbows serve as a reminder to God to not destroy the world, like he did with the great flood.  I guess everybody needs reminding every now and then.




25,732, 12:21

This week felt huge to me, but it wasn't much more than some of my other weeks in terms of time.  I think I could handle some big, 4+ hour days with a lot of hills if I just went out and did it.  After a couple delays, Jumbo is supposed to finally open tomorrow, and some of the more shady trails might become runnable in the next couple weeks.  Perhaps those big days aren't too far away.

The Beacon

South Sentinel (left) and Sentinel (right)

Jumbo, due to open tomorrow!

A rainbow framing downtown

Arthur Russell, one of the greatest voices of the New York underground