BS Rools

5 a.m. run today, weather great, first day since the marathon that I have had some zip in my legs.  Ran the first half in 7:45 pace, second half about 8 min mile pace.  I need to get a garmin.   I have not timed myself on a morning run for several years, I am going to start timing me for the first 4 miles to allow a comparision over the next few months.  I tend to get lazy in the morning and just stroll along. 

10 minute warmup on exc. bike,  2 x 1/4 repeats at 6:10 pace,  1 mile at marathon pace and 1/2 easy.    Legs feeling much better. 

Hot and wind run at lunch with Davey.  I first ran with Dave 2 years ago when he was just starting to run.  He has really improved.  We picked up the pace about every other mile. 

Legs feeling much better, happy with the effort. 

Treadmill, .5% grade, conversion chart - 7:36 pace per mile for 8 miles.  Happy with the effort and legs feeling better. 

Gardner village and home, legs a little tired, but ok.  Hopefully, 22 or 23 miles on saturday. 

Cold and windy day, ran 6 miles north along the trail and back home, ran the last 10 miles with Sylvia.  I was ready to quit after 14, no energy, ate a cliff bar and drank a large bottle of endurance gatorade.  It seemed to help. I made it thru the last 8 miles ok.  Very happy with the week of running after having hamstring problems.  I am ready for summer. 

B of BS Rools out.

One note, passed two lady runners going up a small hill, I heard one of them say I wish I had leg turnover like him.  I should never complain, there is always someone behind and someone ahead, its all relative.  Keep the running faith and move forward.

One last note, if I counted sunday and monday in this week of running, 74 mile week, highest of the year.  

Morning, run 4:45, chilly morning, recovery run.  Legs still a bit tired.  Reluctantly signed up for a 5k, race for the cure.  My step son and his wife wanted us to run with them.  The race is usually too crowded and really not a runner's race.  If possible, I am going to get as close to the front as possible.

Treadmill workout,  1 mile warmup at 8:10 pace.  2 miles in a row at 6:44 pace (threshold miles)  This pace is based on treadmill conversion chart.   Stop and rest,  3/4 mile at 8:10 pace with last quarter mile at 4% incline at 6:50 pace.

Glad to see all my running buddies made it in St. George, two of them signed up for the grand slam just in case.  I never thought that when I ran my first St.George in 1982 that this would grow into such a big event with a lottery.  Congrads to all the bloggers who got in.  Myself and Sylvia are beyond 10 years and get auto-in.

B of BS Rools out.

Early morning run south along the parkway, past Gardner Village and home.  Beautiful morning, great temp. 

5 a.m. run twith Sylvia, took our dog the first three miles, she loves it.  Beautiful morning for a run.  We seen a beaver in the river, listened to the birds.  No goals for this run, except enjoy.

B of BS Rools out

5 minutes excercise bike, 1 mile easy on treadmill, circuit weights upper body, leg stretching, lunch time in the Fitness Centre. 

Run at lunch with Colleen, Sheldon, Tony D. and Davey.  Colleen and Davey are running the Ogden marathon next week.  This is a marathoning bunch.  Hot day, everyone had a tough time getting use to the heat, they ran 5 and I stopped and turned around at about 1.5 miles and walkedback part of the way.  My right hamstring started giving me trouble.  Odd, it has not bothered be for the last two weeks.  I am close enough to Ogden hat I will hit the excercies heavy and be careful on any running.  The main goal is to get to Ogden.

One note about Colleen, 58 years old, tough as nails, won her division at St. George marathon last year.  When we turned into a hot headwind I picked up the pace (BSRools) she was the only one who gve chase.  I expect her to win her division at Ogden next week. 

B of BS Rools out

Race for the cure today, not really a race, ran the first mile with Sylvia, 7:45, I thought maybe she was going to have her best 5K in the last couple of years.  She strruggled on the hills and had a hard time with breathing, ashma.  Anyway, tried to run just on the edge with the hamstring issue, picked up the pace for about 100 years at about a 6:45 pace and decided not to keep pushing with the Ogden marathon next saturday.  My daughter in-law ran her first 5K today, she was very happy that she did not stop, about 10 minute miles.  She has not been a big supporter of her husband, Taylor, running another marathon.  Maybe this will lighten up her attitude.  Taylor ran with her pushing the baby jogger.  She seemed to have fun and seems to be over the anxiety, being self conscious in front of me and Sylvia, and seemed to just enjoy it.

It is difficult to get a proper warmup before a race with relatives show up to run 10 minutes before the race.  No warmup or cooldown today.  No a good formula for a good race.  I mentioned this to Sylvia and she agreed, it may have cost her her best 5K over the last couple of years.  I expect we will run more 5Ks and Odgen before we start cranking up for Top of Utah and St. George Marathons.

B of BS Rools out.

Early morning run, hamstrings somewhat better, nice morning for a run.  Passed a few runners, listed to the Beatles, moved to the country and grew peaches.  John Denver.

B of BS Rools out - Get feeling better for next saturday

Early morning run, easy first couple of miles, then 5 miles at 7:45 pace, last three miles 8:05 pace.  My allergies have been bad the last few days, took Clariton D yesterday, helped quite a bit.  I hope to get it back together by saturday.  I really need hill work from all the reading I have been doing. After the marathon this saturday and recovery, I only have one 5K over the next month, plan on really hitting the hills. 

Morning run, still shaking alergies, hope to feel better for saturday.  Anyway, I will do my best. 

Tough day, fighting alergies and a cold the last ten days.  No energy in my legs all week.  I decided just to get thru the race, warmed up much more than usual because of the hamstring problem at SLC marathon.  Good news, no hamstring issues for the day.  Bad news, no energy.  Ran a 1:47 first half and was done at mile 12.  I ate 14 gu's on the course, Lava salts, etc. still no energy.  Tough day.  Anyway, Syliva placed second in her division at the half marathon, another outstanding effort.   I have not had a decent marathon since last year's Ogden.  I wondering what I can change.  I seem to doing fine at the 5ks up to the half marathon for my age.   I would not blame my day on the heat, I ran grandma's marathon when it was much hotter with humidity much better than today. 

Some running soul searching, researching and maybe a coach is in order to change my training.   I have TOU and St. George to get ready for. 

*Note, I ran with an IPOD for the first time and last time.  I find that I really enjoy listening to what is going on around me with some chatting with other runners.  I ran with John Watson's daughter for a few miles.  He was a great runner from Idaho in his day, passed away at 52.  She talked about him for miles about how he was an inspiriation, stories of his training.  She started crying while she was running.  Runners are people too.

Running friend of mine, Brett and my wife Syliva, both said, almost like it was rehearsed, "its about time" when I crossed the finish line. 

Congradulations to all the bloggers who ran the half and Marathon, some great efforts and PRS.

B of BS Rools out  

5 a.m. run, along the parkway north and back home.  Nice to get out and run again.  No hot spots from the marathon. A few more days of easy runs and then start back on some hill runs.  If seems whenever I have a tough marathon, slower pace, I have more muscle soreness than a faster marathon.  In many ways, running faster is easier.

Frank Shorter said it best, you must forget the pain from the last marathon before you can get ready for the next one.  I need to get back mentally in a good place, run a few 5K races over the next 6 weeks before ramping up for the fall marathons. 

Early morning run, 8:15 pace, legs feeling better, beautiful morning. 

Treadmill run, 2 miles a 7:50 pace (treadmill conversion)

Circuit weights - bench press, overhead press, curls, etc.  one set about 8 to 10 reps at max weight. 

Personal issue: My weight is 158, too heavy for good running.  My weight was 148 when I ran my PRs at 5K and marathon.  It will take some real effort to take off 10 lbs.  I once heard that for every 1 of body fat reduced you can expect a a reduction of marathon time of 1 perccent.  If I did the math correctly - If I lost 8 lbs, that would mean a reduction of 5% in body fat.  Take a 3 hr 40 minute marathon, 220 minutes x 5% equals a 11 minute reduction in time.    

Early run along the parkway, 4 miles north and back home.  Really worked on smooth feet today.  I was a little tired today, good day to practice on smooth with a little tired legs.

First day of diet watch:  toughest part, no after dinner snacks, had salmon with red potatoes for dinner.  I ate some watermellon and 2 crackers after diner.  Estimated calories intake 2,100  for the day.  I hope to lose 1 pound per week. My scale day will be after a 2 mile treadmill run every thursday to make it consistent.  I hate diets, I remember Bill Rogers saying he ate all the junk food he wanted and ate twinkers before a race.

2 miles at lunch, treadmill, nice 7:55 effort, good rythm. 

Nice run with Sylvia and dog Sammy.  Did a couple of short pickups on small hills.  Sammy had fun, Sylvia had fun, me had fun.  I bought me and Sylvia a Garmin 205, expect to get them in a few days.  From reading all the comments on the blogs, it really helps.  When Maria mentioned she can do he speed workout anywhere, does not have to be on a track, that sold me.  I have really not been serious about clock watching on workouts for several years, maybe some structure to our workouts will help.

B of BS Rools out. 

Nice run south and home along the parkway.  Not many runners run south, because it is kind of isolated.  It doesn't both me.  It seems I have recovered from Odgen, start planning some speed work. 

Fartlek day today for me and Sylvia.  We took Sammy, the dog, the first 2 and 1/4 miles:  Estimated workout, no mileage markers:

1/2 mile warmup, easy

1/4 mile up a long hill, 6 min mile effort, approx. 6:30 pace, Sylvia, 7:15 pace, our legs really felt tired after the first one.

run easy for a while

1/4 mile, 6 min pace, Sylvia 1/8 mile at 7 min pace - over a rolling hill

run easy for a while

1/8 mile, 6 min pace, Sylvia 1/8 at 7 min pace - on dirt along the river

run easy for a while

200 yards at 6 min pace, Slyvia 100 yrds at 7 min pace - on dirt along the river

1/10 mile a 6 min pace, Slyva at 7:30 pace

1/8 up a gradual hill on paved trail, 6 min effort - 6:30 pace, Sylvia 8 min mile

1/10 over rolling hill, on paved trail, 6:30 effort - Sylvia, 7:30 pace

1/4 mile at 6 min pace, dirt trail, Sylvia, 7:30 effort

Overall, happy with the workout, after the first tough hill, managed the fartlek effort very well.  The Garmins I ordered should help to be exact on distance and pace.

It is hard to figure the miles at threshold, may be a little more than estimated, estimated on the short side.  Sylvia was a trooper on this workout and hung with me for the first 50 yards on most of the fartlek  pickups, it was fun and tough. 

B of BS Rools out. 

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Early morning run along the parkway north and back home, 8 miles.  My legs felt ok after yesterday, tired the last 1/2 mile.  Beautiful morning along the river, on the way home the birds start to sing and the sun breaks day. 

Lunch time short run, treadmill, 7:55 pace for 3 miles.

Early morning run, almost did not get out of bed.  Upper quads a little sore, ran easy the first few miles.  I saw a runner in front of me and decided to catch him.  Ran him down, then saw a running couple ahead me.  Decided to chase them down also.  The couple I had seen on the parkway a couple of days ago stretching and getting ready to race, it seemed.  I mentioned to them a couple of days ago that I would say go when they were ready to begin the race.  When I passed them today they both commented that I had won the race.  The pace was approximaltey a 7 min mile for the 1.75 miles.  Not fast, but, I know that I am getting in better shape when I can pick it up to chase runners when I have tired legs.  I will be glad when I get the Garmin and know the pace for sure.

Lunch time, circuit weights, upper and lower body.  No leg extensions, they seem to bother my knees.  May go for a run after work. 

Evening run, 3 miles along the parkway among the dogs, bikes, kids, walkers, roll bladers, etc.  Legs a little tired, trying to up my mileage to 60 for the next few weeks. 

Crazy, note, I have wore thick glasses for 40 years, hard contact lens requiring reading glassess for 17 years.  Now, finally find out technology has caught up to my eye sight, it looks like my vision can be corrected to 20/25 for about $4,000.   Flex plan next year.    

B of BS Rools out

Early morning run along Jordan river parkway, easy run.  I seen two foxes on the way home along the bridal trail.  I have not seen foxes for about a year along this trail.