BS Rools

Short Brick today - 10.75 miles spinning - avg pace - 21.5 mph - hopped off - hopped on Milly, 3% grade - ran for 10 songs, started at 6.0 speed and increased a tenth each song.  Legs reacted well to the brick, no crumbling. 

Stay Kool, B of BS Rools out

Followed  by a moon shadow, moon shawdow, without Cat - very nice morning chasing my shadow as heading north along the trail.  The slight tailwind put a slight pep in my step.  I sure Andy Williams did not sing moon river with the Jordon river as the backdrop, but, the moon lite shining off the river was a sight for rhym or song. 

B of BS think - first time running 3 days in a row for several months, felt ok, maybe this running thing is for me.  No matter how many times my feet tread along in the dark quite early morning, never lose the my thanks for such a peaceful adventure.  Every run is truely its own adventure.   Fat man is after me, it is me, need to lose 8 lbs, darn holidays, starting the trek to stop belly jiggling.

STay kool, B of BS Rools out

spin, spun, span, pan, ann, can spin until spun - ipod - new tunes needed.  boring workout -  back to running tomorrow.

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All you need is love, highway to hell, mercy - sounds like a  bad love affair - three songs in a row - Millie run today al la T na na -eyes closed - 10 songs long - 3% grade increasing the speed .1 after each song ending at 8:30 mph. - enough of the numbers - Tony and Colleen, long time running buddies - had to stay on as long as they did - peer pressure always works.  Tony is training for the buffalo run and Colleen for Spectrum, considering doing one of those races, just for fun, finish before they turn out the lights, fandango.

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Pooped legs - easy run - Roxie is so cute - Sylvie is so cute, Tristan is so cute, life is so cute, can't have enough cute - have a cute weekend.  Off to St. George.

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Easy miles?  Hum, - ran in the drizzle rain along the Snow Canyon Parkway - did not have my garmin, ran 30 minutes out and came back, faster on the uphill than the downhill, a minute quicker coming back.  It feels kind of strange running in St.George when it is not the marathon.  Besides the great red rock back drops, really like dirt trails and able to run along the dirt most of the time when on the asphalt trail.  

Condo / House update - (the reason house/condo -  it is a stand alone house in a planned community - not hooked to other places) things are coming together, fixed two exterior lights, master shower, hung pictures, drapes, etc.   The big kahuna next weekend when we get 468 sq ft of tile layed.  Left on the fix up list - fix rain gutters and painting the outside of the stucco house some time later this year.  

B Think - don't like handy man stuff - will be glad when playing, raising heck with my working out.

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Tuacon - practice Duathlon workout - my workout partner Sylvie - we arrived at the gym just in time to run on the treadmill and go right to the spin class - ran 1.7 miles at 3% grade, 8:15 pace, good hard effort - Sylvie ran 1.5 doing pickups -  hopped off the Millies and ran over to the Spin class, the class was warming up - rode hard simulating the bike portion - hopped off the spin bike when the class started cool down - ran 15 laps around the indoor track, 10 laps to the mile - it was fun running with Sylvie, she got me on one pickup and I got her on the last lap.  Normally, never run on such a surface in circles, too much pressure on the knee, the knee did not bother me today - good thing.   We were both very happy with the workout, our legs are ready. 

Upper body free weights - 250 crunches, 100 pushups, stretching -

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Spin - 22.38 miles in 1 hour, good effort - first 30 minutes road hard at 12 resistance avg pace 22.11 mph, lowered the resistance to 11, avg pace 22.27 - what this says:  more resistance is not always faster.  Also, legs were also somewhat fatigued from the first 30 minutes.  I am going to try higher cadence with 10 resistance later this week.  Why is this important - in Tris or duathlons - want the most efficiency from the bike and save legs for the run. 

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Dark side of the moon this morning - absent be the moon, snow flakes, runners, walkers and noises in the dark.  Very uneventful morning of running, almost a sleep walking run.   I won no imaginary races this morning. 

Almost out of the funk - spinning - crashed the first spin class in the middle, Tina, instructor gave me the go ahead any time, just keep it on the down low.  Rode hard for 90 minutes thru the second class, 31.15 miles.  Nice people in the class, two or three always ask me how many miles?  What are you training for? I wonder why?  Feel like rock start with groopies?  Hum, Kelly started this with giving kudos for marathons, 100 bike rides, etc. to the class.  I would just as soon set at the back and spin in anonimity like any upstanding workout junkie. 

Stay Kool,  B of BS Rools out

5 a.m run, Snow Canyon Prkway - dark as heck going west towards Tuacon, almost ran head on into a couple of runners wearing all black.   Nice morning run, as a I headed back east the moon had a crooked smile for me, saying, hum, you are back to running with me again. 

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Run with Sylvie, we run up West Canyon in Snow Canyon Park, 4 miles up a nicely parked dirt run with rolling heads up to the end of the 4 miles.  Very nice run on red dirt.  Sylvie ran great and gave me a good workout.   Later that day, rode bike, from the condo to the top of snow canyon, good workout, 30 miles. 

*Note, we are going to do this 8 mile snow canyon run when in St.George, very good run for my knee on dirt and good for Sylive to practive up hill, love St.George

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Snow Canyon, up west canyon again along the dirt road with Sylive, legs somewhat fatigued from yesterday.  Sylvie was a trooper doing back to back after not running much for three months, very nice day.   We had mom, dad and two kids pass us on the way up - the mom told her kids, look at the muscles on those runners, that is why they run everywhere, funny.  They beat us to the top on mountain bikes by a few minutes. 

Money Pit - fixup project - got the tile done, now the toilet leaks - this is becoming a project. 

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Brick - 20 miles spin - 5.25 miles running at 6.5 speed / 3% grade, spin 20 miles, 3 hours - 300 crunches, upper body weights

Low energy day - toughed it out for a good workout - driving to St. George the last 3 weekends has taken some zip -  Nice practice day for the duathlon coming up, off to fix a flat tire from Snow Canyon ride, I hate flats. 

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Spinning wheels,  21.10 miles in 60 minutes, good effort, likely spin class tonight.   Nothing exciting about spinning, no one to chase up ahead, no dogs nipping at your feet, no bugs on your teeth, no sun burns, no flat tires and no red rock cliffs.  Why do we run outside?  Nature

Spin class with Sylvie - good hill effort - 20 miles

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Nice morning for a run, easy does it, a few hot spots, slower than slow today, stopped three times to stretch.   The run along the river today was very nice,  bright morning with the smog/cloud cover.  I have ran this route several hundred times over the years, never get  tired of the trek. 

STay Kool, B of BS Rools out

Easy rider day, without fonda, 30 minutes - brick on friday -

B-thinks - let it be, oh, let it be - something said -  let it be - stiring ashes can bring a fire out of control - wisdom, another word for let it be, with the beatles - applies to so many situtations. 

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Brick day - 33 miles spinning - 5 a.m. - with instructer for 45 minutes early - packed class today for some reason?  Ran along the parkway north 4 miles and back home, 8 total, ran about half the run on the dirt side of the trail.   Always nice to give the knee a rest.  Also, did a few short pickups, practiced chi running.   The Jordan river was high and weirder than usual green color.   Seen 3 runners going both ways, and another runner, don't know his name, but, we stop and talk a few moments every time we meet each other on the trail.   This has been going on for years.  He is one of those hardcore, run any weather or time. 

The day was dreary, are we dancers?

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Spinning wheels - arrived early, two spinning classes, last hard spin until race next saturday.  53 miles, converted to 13.25 miles cross training.  Knee feels good today, tempted to run, likely run tomorrow. 

B-think - I read a comment on a blog, won't mention the blog - running accompishments - "nothing noteworthy"  Now, if we never run a race, are we still a runner? Yes - I almost mentioned, put "I am a Runner - love running - "  as running accomplishments.  We are sometimes so set on PRs, races, etc. we do not give enough credit to running for the love of running.  Have you noticed, race reports are in the order of finish time on the blog, this seems to encourage more accolades for the fastest.   We have age division runners, runners with injuries, phsyical limitations, etc.  Does the fastest runner deserve more attention?  Good question?   

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Brick day with Sylvie - good hard spin class (24 miles), 17 students in the class, suprising - mostly hill riding - went straight from the class and did 15 laps around the running track (1.5 miles).  Slyvie had a 5 lap head start, nature called, ran with her 10 laps, then a young guy passed me, stayed on his heels the last 5 laps, nice of him to pace me.  The knee feels much better after an hour spinning rather the right out of the shoot.   We hurried home, changed into dry clothes and ran an easy 3 miles to the never bear and back.   Runner siting, seen DC and said hi, always nice to see a Utah running legend.  I found a dog leash, carried it for a couple of miles hoping to find a dog or the owner, found neither.   My legs were darn tired for the 3 miles on the parkway, wanted to simulate how my legs might feel next weekend, well, it worked. 

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spin out - 12 miles - easy, easy day

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Run and Spin - partial simulation of race this saturday - ran 3.1 miles on the treadmill, 3% grade at an 8:25 pace - good effort - hopped off the treadmill, scurried to the spin class in progress - tried to sneak in the class, the instructer "BS Rools is here" - spin thru 10 minutes of her class before the next class started - good hard hill effort workout out 26 miles.  

Tina, the spin instructer does not know what BS Rools means - she thinks it is Bu... sh..., she has made some funny comments regarding BS Rools - so, she thinks I am a big BSer. 

Blogging time is at a premium this week - work hours are long, can't wait for three days off. 

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Tuachahn Duathlon - St. George - Olympic Distance - run 5K - bike 24 miles and then run a 5K - Pre-race stuff - Duathlons, Triathlons - quite a to do before the race -  we arrived early to find a good spot in the transistion area for our bikes - laid out the helmet - shoes - water.  We then spent the next hour deciding how to layer, it was cold, but, we knew it would warm up and made 8 potty breaks.  Very interesting watching all the athletes get ready for the race, bikes from $10,000 to maybe $200 and more colorful outfits than the amazing tech color dream coat.  Bikers like it bright and then brighter.  

Pre-race strategy - go like heck for as long as possible, espcially hard on the bike.   The start - the sprint distance and the Olympic distance run started at the same time, everyone was off like a shot, stayed ahead of Sylvie until she turned around at the 1/2 5K mark, ran hard to just a 100 yrds short of the Snow Canyon Prky (5K turnaround), - only split for the race, first 5K split of 26:10  - The only surprise for the 5K, my right foot was going to sleep, had my no tie laces too tight (go figure) - also, could see everyone coming back, mis counted counted 40 ahead of me coming back, 102 in race.  One note about this race, people seemed real friendly yelling encouragement to runners going the other way.  

Run to Bike Transistion - took about 1:30, a little slow, fumbled with my shoes and chin strap, hands were cold, finally made on the bike and was off, going like a wild howling commando - my strategy, told Sylvie, I as hard as possible and hope to get enough of  a lead on bikers passed to hold them off in the last 5K run.  

The run packs - coming off the run, three runners led, another pack of 5 or 6 runners and about another dozen runners strung out, so with that thought in mind, try and bike pass as many as possible, made the first pass just after making right on Snow Canyon Prky and dropped that rider, passing a bike is just like running, make it a good pass so they don't hang on and use you as a pacer and draft, the second pass about a mile later headed towards Ivins turnabout, this biker was stubborn and hung on for a couple of miles, finally dropped him my going in the center lane, getting him out of my draft, the next pass about 2 miles before the turnup snow canyon, this biker held on, (just bugged the heck on of me, in a regular triathon, no drafting, must stay back 4 bike lengths or have 15 seconds to pass).  As soon as we headed up snow canyon, put on a couple of standup pedal surges on the uphill and lost him.  The climb up Snow Canyon, not sure if I was passing sprint or Olympic distance bikers, I took it if they had a colorful jersey they were Olympic distance, keep on the surge, passed another 5 bikers before the turnaround.  Scary fast fun down - shifted to the hardest gear let it ripped, my eyes were watering, even with shades on, no biker passed me, ROTC was doing traffic control, did a great job keeping cars from running us down.  Slowed for the no-pass zone, transition from Snow Canyon to Snow Canyon parkway - off again standing to get back up to full speed, took a long time to pass another biker, at this point all bikers ahead were Olympic distance riders - caught another biker just after the Ivins turnabout, he was stubborn, passed me back, I passed him and keep hard on the pedals, finally dropped him going up the bottom part of snow canyon - snow canyon, pass the 4th place lady rider about 1/2 mile from the turnaround and passed another 4 bikers. 

Feeling "Full" or Fool of myself, no one challanged me to the transistion and passed no bikers going up castle rock drive -

Bike to Run Transistion for the last 5K - Wow - legs were dead, jelly, rubber, would not take my orders, rebeled - the goal was to have enough of a lead on the bikers I passed, that they would not be able to pass me back on the run - well - so much for goals -  was passed by the last stubborn biker about 200 yrds after run transition, he said thanks for pacing him and proceeded to kick my fanny, the nex biker passed, passed me at the 1/2 5K turnaround and said awesome on the uphill snow canyon and thanked me for pacing him (I am such a nice guy) ha ha - tried staying with him, hung on for a 100 yrds, I was then passed by a Deseret Shark, don't know where he came from, did not pass him on the bike,  two other male bikers I passed, passed me back, now my spirits are getting low, then the 4th place lady passed me with 25 yrds to finish, gave it a good effort  with Sylvie running me in, she got me by a couple of yards.  

After thoughts - man, that last 5K was tough, need to work on those transitions, likely toasted my legs on the bike hurt me on the run, did not stop on the run, was not exhausted, the legs just did not have it.   I was very happy with the effort - happy with the race time and happy with the 2nd place div.   

B-thinks - being no longer competitive in running races, like the duathlons and triathlons, have a chance to be competitive, really got my motor going was fun and was surprised with the placing. 

*Note, my race time looks screwy as no way to record the bike distance and time, the race was 5k - 24 mile bike - 5k

Stay Kool, Tired Legs, B of BS Rools out

*Note, S of BS Rools report as she seldom blogs - she took 1st in her Div, had a very good race, forgot her bike helmet and rode an extra couple of miles getting her lid.  She is not happy with her conditioning, tough lady for 55, she will get it back. 

Run by the light of the moon,  Snow Canyon Parkway,  beautiful view of the moon peaking in and out behind the clouds.  Legs tired after the race.

Stay Kool, B of BS Rools out