BS Rools

I like the sound of "track speed mileage" Pre or Gerry Lindgren banking the corners like a race car.  I am going to enter my fast quarters in that category just cause it looks good.  Did kind of an odd ball workout today, treadmill:

Ran 8 x 1.25 mile repeats with full recovery between each repeat.   1st mile of each repeat was at a 7:55 pace with the last quarter (5th qtr) at a 6 min. mile pace, full recovery and then go again.   I know, best to only recover for a minute between quarters.  This workout may have not done much except make me feel good about a 6 min. mile pace quarter.  Tried to spread a few breadcrums while I ran, they kept flying off the treadmill, good thing I didn't get lost. 

I should borrow a wheel when the weather breaks and mark off some distances.  My eyesight is not 20/20, even if the Garmin was accurate, I can't see or hear well enough to run a workout aided with my Garmin.  The place I like best to quarters / halfs is on a dirt trail.  It seems from comments on Warren's blog that the wheel has problems other than flat hard surfaces.  (last note about the Garmin, tried to run the St.George marathon with the Garmin last year, turned the darn thing on just before the start, the runner next to me said, hey your battery is low, so much for B of BS Rools high tech. 

Low Tech, B of BS Rools out

Body be Good Miles today:  Ran with Sylvie and Sammy the first three miles.  We have a great bald eagle fly low over our heads, what a sight!  We dropped Sammy off at home and ran another 4 miles.  Sylvie has had a cold, but, toughed her way thru the run.  The next few weeks will be workout races, character builders for the summer races.  Really, as everyone else is really, really, ready for the weather to break. 

B of BS Rools out

Body not so good miles - Lesson learned the hard way, super bowl food does not make for good running fuel the next day.  The first four miles required 3 trouble stops, then ran another 6 miles with non stop, with last two miles at marathon pace, ran mile cool down.  Overall pace after treadmill conversion 8 minute miles. 

Funny thing, Frank, long time marathon running buddy got on a treadmill just as I started the last 6 miles.   When we got in the locker room, he said:  your an animal.  If he only knew the trouble I had getting going, what kind of animal would that be, winnie the pooh?

May run a few more miles either at lunch or after work.  I would like to get 20 in for the day if possible.  Lastly, all you racers out there with race reports, the longer the race reports the better, we all love reading them, never boring, it puts us right there with you in the race.

Lunch time treadmill, 6 miles @ 8min mile pace, stretch, etc.  Never thought I would get in 17 today given the start this morning. 

Free weight bench press, curls, excercise ball hamstrings, situps, stretches, stick on legs, watching a magical kids movie while Sylvie did the spinning bike for an hour.  Bought a real nice Greg le mond spinnng bike a few years ago for cross training when injured. 

Pepto B of BS Rools out

Early morning run, tips of my thumbs still tingling.  Ran via the streets of Murray as the trail is still risky business, without Cruise.  Conditioning note, after about 3 months avg. about 70 per week, 10 mile easy runs have become easy.  Nice feeling after 17 miles yesterday.  But, I don't feel any faster, just wiser?  It has been nice to not lose conditioning during the winter months, normally, training would drop off. 

3.75 miles, treadmill, easy and lunch. 

3 a day - got home in time to run with Sylvie 3 miles, to the never bear and home.  Big time runner, only in my mind, Sylive showed me who is boss, kicked my butt on some fartlek.  Sylvie never tells me when she is going, by the time I got it, she is already 20 steps ahead and me now chasing.  Good for her.  She has a new face mask that help keeps her breath warmer, helps he asphma, it really seems to help.  I am excited for her. 

B of BS Rools out

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Body Be Not So Good Miles - Superman Sasha type miles, back to back 17 mile days may have not been the smartest running plan.  Ran outside, cold south wind, no energy, made a loop around 7th west, back down by the church and home.  May do some easy cross training or run at lunch.    

Body Little Better Miles - Stretching, excercise bike 10 minutes, 2 miles treadmill, recover - drink, 2 miles treadmill, recover, 1 mile treadmill.  It seems that my energy level is low, legs do not feel like 1/2 marathon or marathon race recovery, just tired.  (8:15) pace

B of BS Rools out

Body Be Good Miles - Early morning run, better energy this morning.  It took a few miles to get the legs going, keep it very easy.  A little south wind this morning, other than that, very nice run.  Although the trail had some snow packed and icy spots, the best shape the trail has been in for about 6 weeks.  Just as the trail is looking better, snow coming today.  I hope the 10K course on saturday is in good shape. 

Lunch - Munch - 10 min, excercise bike, stretching, 9 x 120 yrd striders at 6:35 pace.  Easy run between striders. 

B of BS Rools out

Legs be Good Miles - Treadmill, 8 min. mile converted pace.  Almost took a day off, it is in my blood, just run Forest. 

B of BS Rools out

Fun day at the races, the bloggers made a good showing today. The best part of the race was before and after meeting and talking to all the bloggers. 

Race Report:

PreRace Hopes/Expectations:  The goal was to run 7 minute mile pace.  Avg. race pace 7:03 (close to goal).  (8 women beat me today, got chicked by one) (geezered 3) +2

The pre-race, ran a warmup with Sylvie, 1.2 miles with a few striders.  I was a little concerned about having dead legs aftert the high mileage (for me) weeks.  Chatted with Kim, Tom and Darkhorse before the race.  Thank goodness, the road was clear with no ice, no snow and no danger, very safe race. 

Start:  Me and Sylvie were about 4 rows back at the start, the start was much cleaner than the 5K and thinned out quickly as runners settled into a 10K pace. 

Mile 1 - 6:47 split - The mile felt good, slightly downhill, followed another runner for most of the mile.

Mile 2 - 7:03 split - I could feel myself slowing a bit, hoping to settle into a pace and hold to the end.

Mile3 - 7:11 split, I thought this miler was closer to 7:30, the mile had a slight uphill and we had about a 15 mile an hour head wind..  James said after the race that he was worried the wind would shift and we would have a headwind going back.  This sometimes happens as the wind shifts later in the day,  It did not happen.

Mile 4 - 7:09 split, the miles were really starting to be hangon, every time when I felt myself slowing down, got up on my toes and picked up the pace trying to back into a good rythem.

Mile 5 - 7:06 split, it helped to see Sasha, Tom and other bloggers running back on the course, kind of helped with the motivation to hang on. 

Mile 6 - 6:54 split, really attempted to crank it up to the end.  This kind of wore me out.

Mile 6.2 - 1:41 split, not a good split for this .2, likely cost me the 7 minute miles. 

After race cooldown for a few miles. 

Overall, happy with the race, this year to last year 33 seconds faster per mile.    Kim took a group picture of the bloggers after the race.  Many ribbons were won by the bloggers. Bloggers rool.  The dragon gone wild did not breath any fire today, Tom was the fire breathing dragon today with a (PR) (I think) and beating his goal time.  Paula beat her goal time.  I not sure on the other bloggers, will have to read the race reports.  Sylvie had a good race today considering her hammy issues.  I expect she will really get in a groove the next two months.  (Got an oldprize, 2nd place red ribbon in division)

Goal Note, the guy who beat me today in my division, goal to beat him later in the year.

Happy Runner - B of BS Rools Out

Body Be Good Miles - Easy recovery run.  No hot spots or ill effects from the 10K, just some normal tiredness.  What I thought was going to be an uneventful run, turned out to be quite funny.

At about 4 and 1/2 miles seen about 8 runners with 3 dogs, they were part of a U of U class on running.  Anyway, said hi and continued on another 1/2 mile to my turnaround point.  Well, the first thought, I will likely catch the group before I get home.  Sure enough, with 2 miles left caught the group on a 1/4 mile boardwalk accross a swampy area along the river.  Well, the boardwalk is only about 5 feet wide, so I got in line and decided just to follow until the runners cleared the boardwalk.  Well, in about the middle of the boardwalk, a blue hair lady was walking her Malmuit, Alaskan looking dog.  The dog was going nuts trying to get to the other three dogs.  The blue hair lady was pulling with all she had to keep her dog back.  She was facing parallel to the boardwalk pulling.  All of a sudden the Malmuit stopped pulling, but she was still pulling.  Her and the dog flew backwards 2 feet down off the boardwalk into about 2 feet of snow in a swampy area.  We stopped, she was alright.  I could not stop laughing for a few minutes it was such a funny sight.  Where was the Dog Wishper when you need him?  Ran with the group for a mile and then stopped and talked to George Adams for a minute, he ran the 10 K yesterday.  

Running Bottom Line:  You never know when that uneventful run will be eventful. 

Laughing B of BS Rools out

Body be Good Miles - Early morning run, nice temp. this morning.  Normally don't like to retrace my steps more than out and back, made an exception today because of some ice/snow and retraced twice.   Plan on more miles at lunch.  Not sure what type of miles.

Fun race weekend, almost sad to see it go and move to the next goal.  It is funny, little time can be spent reflecting on the last race as the next challenge is quickly ahead.  If you spend too much time looking back, you won't be ready. 

Lunch time, 4 x 100 yrd stiders, 6:40 pace, easy miles.

B of BS Rools out

Jelly legs today - Got a real good massage last night.  The guy who did the massage has worked on David Beckem and some other pros.  Anyway, he did a great job on my IT band area especially.  Decided to buy a dozen visits.  The massage was overdue.  Sylvia also got her hammy worked on.  

Jelley Legs Lunch run:  10 laps.  The deep tissue massage does take some adjustment time. 

Jelly Legs, B of BS Rools out

Lunch time run with Colleen, ran in short, shorts, lilly white legs, what a pretty sight.  Nice to get outside before the storm.  May run a few more miles after work. 

B of BS Rools out

Hamster in a cage run today - Treadmill, .5% incline, 7:47 pace.  Ran out the time on the treadmill.  This was my only option today.  Streets not plowed, yada, yada, yada.  The treadmill is such a mental game, my mind was first saying, well, I will stop every 5 laps and get a drink of gatorade, take it easy today.  After a few laps, Dona shows up to run.  She usually runs 6 miles at a 9:30 pace.  Well, decided to not stop until she finished.  She was about done and Frank shows up to run, mental adjustment again, don't wimp out, hang out untill 99 minutes times out the treadmill.   No crazy rock n roll trivia puns today, punned out.

Stay Kool, the gangs all here, B of BS Rools out.

Early morning run, cold, but very nice to not be on the treadmill.  I quite enjoyed the run. Danced around a few icy spots.

Stay Kool, Two Left Feet, B of BS Rools out

Across the Universe - weather your a beatles fan or not, weather your old enough to remember, weather you were for or against the war, weather you lost someone dear, weather you believe or not, the movie is a snapshot of a sad time not to be forgotten. The time had a special meaning, best not to share, best not to preach, see the flick and reflect and project.   A tear or two shed.  B of BS Rools out

Wakeup Call, Big Time:  Run all the miles you want on the flat, you will be good on the flat.  Striders 5K, after not running hills since St.George, the hills were brutal.  I will add more details once I find out my time, place and give this day some thought for future training. 

Short race description:

The course was just as expected from talking to other runners.  I did expect to be stronger getting up the hills after all the miles I have ran the last few months.  That part was disappointing.  Positive side, passed several runners on each downhill portion and never got passed back.  Had one runner pass me towards the end, dropped three runners ahead of me in the last mile.  Very happy with my legs on the downhill recovering from the uphill.  Ran 1 mile warmup, one mile cooldown and then ran another 5 miles when I got home.   The temp felt about 15 to 20 with the slight wind.  Sylvie had a good race.

Reading Sasha's comments on Andy's race, race about 1 minute slower than a flat PR 5K.  Comparing this race to the SLTC 5K three weeks ago, 1 min 37 seconds slower.  This tells me I am 37 seconds slower (conditioning for hills) than another runner running the same flat 5K in the same time.  Maybe this is not scientific, but, does not take an expert to direct training towards hills.    (minor note - first place guy in my division has me by 6 seconds, need get the time back the next race)

Takeaway form the race, hills, hills and more hills.  

Flat Lander, B of BS Rools out

Body be Good Miles - dog walking day. Reflections from the race yesterday.  Many of the comments from yesterday were right on.  It is not reasonable to expect great races with no taper, higher miles, etc.  I am going to take a different approach the next few weeks, drop back the miles and try and get the legs more ready for the races.  15K, 10k and 1/2 in the next three weeks.  There is another overrideing fact that I always want to forget, at my age, 57, just don't recover as quickly as younger runners.

B of BS Rools out

Mind and Body Be Good Miles - Back on track - since I am off today, decided to run a long recovery run.  Nothing special, just nice to run easy and enjoy the day.  Adjusted my training the next few weeks, after soaking in my original training plans, suggestions and the pain of not doing as well as expected at the 5K.  Modified, what is really important, train thru the races and live with the results?   SLTC 15K next saturdy and Striders 10K the following week, little taper and be happy with whatever the results.   Min taper for the Moab Half Marathon, and good taper for the stiders half.  With all the training, races, etc. really need to pick and choose which races are important enough for a taper.  Good mental day for me to run, run, run until really tired.  I needed to feel the fatigue.  FRBloggers, nice to have the support, I will pay it forward.

B of BS Rools out

Body Be Good Miles - Nice morning with the moon shining, without Cat Stevens. 

Lunch time striders, 11 striders at 6:30 pace.  Easy between striders.

No time to talk, cat has my tounge.  Stay Kool, Meow, B of BS Rools out

Feel like a kitten after the 5K saturday, need to get the roar back.

Early morning, treadmill run, semi - tempo/threshold workout. 

Ran 5 x 2 miles with the first mile of each 2 mile repeat at 8 min pace and the second mile at 7 min mile pace, full recovery and then another two miles ( 8 min and 7 min).  Converted treadmill pace.  This was kind of an odd workout.  It likely did little for my conditioning, more a mental thing running 7 min. miles.

*Note, it is interesting when you weekly miles increase and your body adjusts.  10 miles is not a big deal now to run.  It is a good feeling not to be wiped out after a run.  I think I will post a picture on my blog, the darn tired after the Maui marathon.

Early morning run just as the large snow flakes were falling, very peaceful run.  It was one of the those winter mornings, first runner on the trail, large snow flakes falling, just a light cover of snow, the snow making everything seem silent.  "BUTTT"  I am tired of winter running.   No one should ever sing:  let it snow, let it snow, let it snow.

Stay Kool, without the gang, B of BS Rools out

Body Be Good Miles - Nice temp, nice trail conditions, nice gentle wind, everything was just peachy.  

Stay Peachy, B of BS Rools out

Race day –  Pre Race Plan – run the first 10k at the same pace as the 10k two weeks ago and try to hold on to the end.  I know, kind of a crazy race plan.  Also, ran easy yesterday, mini-taper.    

Pre-race warm up, ran 1 mile with Sylvie mixed with 6 striders of 50 yrds at about 6:30 pace.    

Start – Lined up on the second row, kind of tired of getting stuck behind slower runners.  The start was smooth with runners settling into a pace early in the race.  At about ½ mile, James and Josse caught me, ran with them for a minute or two, they then started pulling away.

Mile 1 – 6:40 – Faster than expected, likely from trying to stay in touch with J & J. 

Mile 2 – 7:04 – Seemed like 3 miles long, settled into a pace, passed 4 runners who were slowing down more than me.  For the rest of the race, geezered 1 young woman runner and got passed by younger runner at about mile 7.  Basically, I ran in no-man’s land until mile 8 when Sasha and Darkhorse ran me in.

Mile 3 – 7:06 – Cal passed me between mile 2 and 3, I think, could have been just before mile 2.  He said hello and was really running well.  Up ahead, J & J and gathered a small group of runners.  They did not stay together long, watched Cal move ahead.  (*Note, James was pacing Josse, not racing, and Josse was not likely “racing’ she can run a lot faster, so any reference I make to keeping close does not relate to how J & J were running). 

Mile 4 – 7:02 – Where was that darn turnaround anyway.  Really felt in no-mans land, just tried to stay in the zone and get to half way.  The two leaders were coming back with Sasha and the Darkhorse not far behind.  Sasha and the Darkhorse really work well together, must help.  I then seen Adam W coming, looked strong. 

Mile 5 – 7:11 – Started to worry a little that the wheels were coming off.  Seen J & J 30 or 40 seconds ahead at the turnaround, this helped me focus on keeping them in sight.  At mile 5 seen Jody coming, with Paula a minute behind Paula and then Sylvie.  Good to see them all running well. 

Mile 6 – 7:23 – Really felt like the wheels were coming off, yes, kept my race plan of being almost being at the 10K point at the 10K pace two weeks ago.  Really started to worry that it would be a death march to the finish. This mile and the next, really tried to get up on my toes, swing my arms more, anything to keep up a decent pace.

Mile 7 – 7:23 – Anyway, consistent in slowing down, J & J were getting ahead more. Tough mile

Mile 8 – 7: 18 – Still tough, got it back a little.  Soon after this point, Sasha and the Darkhorse ran me in.

Mile 9 – 7:05 – No doubt, without Gwen, having Sasha and the Darkhorse run me in really made a difference.  All runners know how hard it its to make up 13 seconds, give those seconds to the pacers.  Sasha plays a great game of getting back to him for a low five, hard as heck, but works.

Mile 9.3 – 2:06 – Had a short kick at the end after much urging. 

Race summary:   Speed Endurance seems to have gotten better with all the 70 mile weeks.  15K pace only 4 seconds slower than the 10K pace.  It would have been nice to see more bloggers at the race.  The race seemed to only have half as many runners as the 5K.   Sylvie had a gutsy race with her hammy problems. 

Commentary:  No doubt, without Gwen, the top runners on the blog are as mentally tough as they are in great running shape.

Stay Kool, race hard, have Fun,  B of BS Rools out

Just missed being able to give James some BS.  I expect he was just kidding, he could have smoked it anytime he wanted. 

Body Be Good Miles - Nice to run with no ice and warmer temps.  No problems from the race yesterday, just a little recovery today.  Ran with Rob and Gil for 3 miles (they were running 18) and then the rest on my own.  I am trying to decide what workout to do on tuesday, blacksheep or do a 5 or 6 mile tempo on my own, leaning towards the hill repeats around sugarhouse park with blacksheep, need the hill work. 

Stay Kool, B of BS Rools Out

Body Be Good Miles, nice morning for a run, is there ever a bad morning for a run?, heck no.  Nice comments on the race from several bloggers, thanks for the support.  My top running partner, S of BS, is having sciatica type problems, tough weekend.

Stay Kool, B of BS Rools out

By the way, caught two young boys, taggers, with spray cans this morning and scared them off.  It looked like they were getting ready to tag the trail underpass at 4800 so. They likely did not expect anyone at 4:45 to be on the parkway.

Lunch time run, the enforcer, 3 easy miles looking for trouble makers on treadmills.

Stay Kooler, B of BS Rools out

Body Getter Stronger Miles - Ran with Harry and Colleen, 6 laps around sugarhouse park pushing the hills.  It was nice to get back to running some hills, darn tough.  We are going to try and do this every week possible. 

Lunch Time, 2 miles treadmill, stretching, gabbing, yada yada yada.

Stay Kool, off the ice, B of BS Rools out

Body Be Good Miles - what a nice morning to run, took the trail south today, first time going south 5 miles since last November.  The darn trail just has not been good for running with the snow and ice.   If I had time, would have added a few more miles.  My legs were not tired today, means, I did not run the hills hard enough yesterday, will make adjustments next week.

After work 2 miles, wore my lead shoes.

Stay Kool,  B of BS Rools out

Hey, hey, hey, its a yucky day.  Well, one step outside, the air tasted like Geneva Steel.  The treadmill and IPOD were my running buddies today.  The run started out pretty shakey with quads feeling it from the hills on  tuesday.  Legs finally started coming around after 6 or 7 miles.  8 minute miles for 9 miles with the last mile at 7 min mile.  I am taking Vanilla Ice off and my ipod, tired of that darn song.  Willey Nelson is also getting trashed. 

Blog traffic has slowed down, dow, do, d, ....

Stay Kool, don't breath outside, B of BS Rools out

Body Be Good Miles - nice morning, cresent moon, nice temps. What else could a nighthawk runner ask for?  Stay Kool, B of BS Rools out