BS Rools

3 a.m.  knock on the door, off to Sand Hallow, dark, dark - we went to the volunteer meeting on friday night, the Kayacks to watch the swimmers were a couple short.  So, I volunteered.  The team lead asked me about my experience, I was a boy scout and in the Navy, well, good enough.   In the darkness as Sand Hallow we got our instructions and headed off in the dark accross two miles of water to our station.  It took me about a mile to get the hang of paddling.   Now, I thought, this would be easy, watch the swimmers, help if needed.  Little did I know what was to come.   Myself and two others on my team paddled over to watch the 2300 swimmers start the race, the 65 elite started first, what a crazy sight, to watch the washing machine take off, wow.  It took about 35 minutes for the pros to hit my area, the lead guy had a 50 yrd lead, with the chase pack in two by twos swimming like they were marching to the cadence of a drum, cool sight to watch.  Next came a few more pros, hey, this would be easy.   Next, here come the best of the age division swimmers,  the first pack of about 15 went past my area, no problem, then it hit, a swimmer had a leg cramp and was calling for help, scary, he was going up and down under the water, cut in front of a couple of swimmers and got him to grab the side of the kyack.  I whistled for help from a boat, got the boat along side, the boat people wanted to pull him from the water, he said, no freaking way, I am a swimmer, he held on about 5 minutes, the cramp finally went away and he swam the last 500 yrds, so goes, almost drowning to finishing an Iron Man.   The rest of the shift included several swimmers hanging on for a couple minute to rest, and following swimmers who looked like they are getting tired or struggling.   Me and another kayack sheapered in the last swimmer, he just missed the cutoff, he was so upset. 

Well, what was I thinking, I thought we would just drop off the Kayaks and be on our way, well, be had to paddle back across against a current and south wind, my arms are still sore.   Also, wore a wet suit, but still got darn wet and cold, tough job.   I thought we would get a T=shirt, food, or something for our efforts, nothing, just a thanks, well, that was all that was needed knowing how important our job was.  I was real stressful knowing you actions could save someone, really put on on the ball.   First voluteer shift complete.

Second shift - 4 pm. to 11 pm, red cliffs drive, run aid station, now this was more fun, giving out stuff helping, cheer leading, etc. I met John from the blog, now Iron man John, had dinner with Paula the night before,now Iron woman Paula, it was a long fun hard day.  It really gave me a perspective on the toughness needed to stick it out to the end.   We also watched the bike portion for a couple of hours.  Sylvie did a great job, had fun.  

I not sure if I would do two shifts again, long, long day.  Hey, got a T-shirt at the second shift and many thanks from the runners.  The run course was two 13.1 mile loops, so we seen each runner twice, many of them I remember their name from the first loop, Sylvie says how do you remember the names, anyway it was fun yelling out by name.  

Last thoughts, will not try and Iron Man until my swim improvies big time, the bike and run I am ready, two year training plan starts on monday.

Be Kool, B of BS Rools out

Spin, 12 miles, avg pace, 20.5 mph,  4 miles TM at 9 min pace, 3% grade.   Nice to run again after not running on the weekend.

Be Kool, B of BS Rools out

Hard, incline spin, 1 hour, good quad workout - after work spin 1 hour while watching Idol, 200 ball crunches with over head pull free weights, 2 set curls. 

The 2 year training cycle has begun - down to 157.6 lbs from 161 - swimming soon to start - saving for the dream Tri bike - The St.George Iron, I have the bug.

Be Kool, b of BS RooOls out

Silly Milly Run - 6 miles at 9:10 pace,  3.5% incline - nice hardest run,  circuit weights.  I now have the buy a Tri Bike bug - found a great deal, just don't yet have the mulla. 

Be KooOl, B of BS RooOls out

Spin - 8 miles, 200 ball crunches with overhead dumbell pulls.   I am now obsessed with losing an additional 8 lbs.  *Note, as I have been swimming for some time, do not expect a good swim time. 

Off day, 100 ball crunches, pull over weights.  Lite biking and swimming in the morning, doing a sprint Tri on saturday. 

Stay Kool, B of BS Rools out

600 yrds swimming, 400 backstroke, 200 free style with paddles.  The paddles really give you a workout, like em. - Out of the pool, 1 hour spin class, 20 miles, moderate effort,  1 mile running around the track - easy day - give er heck on saturday.  Love my new swim goggles, what a difference. 

Stay Kool, B of BS Rools out

Just a formality - me and Sylvie are in St.George again, always nice to get the email, but, already in the 10 yr club.

Started the day - lost my truck keys - was this the tale of the day?  Sprint pool Tri -  3.35 mile run, 12 miles bike and 400 yrds swim.  

This may be a race report to skip reading - B of BS Rools not a real happy blogger today.  Not many positives to take from this race.

Pre-race stuff was fun - talked to Andy form the blog, very nice guy and nice daughter.  Chit chatted with several athletes in the staging area with different levels of anxiety, most about the swim, one about the run.  Sylvie ran the 3.35 run course before the Tri started, she said is was an average course with some uphill.  A Tri - more worry about getting ready, weather, cold from the swim, running barefoot on asphalt, etc. 

The swim - 400 yards seperntine up and down the lanes, lined up back with the 12 minute predicted time swimmers, the dicussion for 20 minutes waiting in line for our turn was about our obvious lack of swimming skills, being in the 12 min area.   The start was staggered, each swim, with chip, left between  8 and 10 seconds apart.   So, we watched and watched, waiting our turn.  My swim was dreadful, lanes were narrow, not enough room for the back stroke, strugged free and back, some breast, tough swim.  No doubt, with Gwen, Wannna Bees, like me, learn how to swim good or better than good if you want to swim open water.  My swim lessons start in two weeks.  I don't know my time on the swim, time results not posted.

The bike - staging area was crowded,  not the best transistion time, had to change shirts because of the chilly morning, got blocked by a swimmer who as out of gas.  Once on the course, passed about a dozen bikers, one passed me, passed him back, passed me back and passed him close to the end.   I am not sure how I ranked on the bike, most of the bikers I was chasing were back of the pack swimmers, not all the best bikers.  Also, I had tire rub on the front brake, slowed me down maybe a little.  It would have been nice to be in mid pack and chase better bikers. 

Bike to Run transistion, again a biker was blocking transition, about keeling over from the bike ride, was strattling the entrance lane with his bike, again, transistion time not the best.  I did have an excellent spot in transistion.  

The run was likely my best leg, ran the 3.35 miles just under 30 minutes on tired legs, passed a few runners and had 3 pass me.

Overall thoughts, improve swim big time in the next 3 months, do more bike to run transistion workouts.   The shirt was a tech shirt, not bad considering some of the crappy shirts.  Would I do this race again, hum, maybe?  This is kind of a bummer race report, positives come from running with more strength, not faster, stronger, wake up call for the swimming part.  Heck, I just want to be a crazy runner again logging 70 mile weeks.  Well, live in the now, running 10 with Sylvie in the morning, hope to spin a couple of hours, get a good start to the week.

Stay Kool, B of BS Rools out

100 commando point so Sylvie for supporting me and putting up with my bummer kind of attitude today. 

Late night - 12 miles spinning, 150 ball crunch-overhead pull weights, bench press, curls, flys, etc.   Nice to have blogging buddies.

Results posted - 3rd in div.,  89th out of 251 - 187th on the swim, 46th on the bike and 89th on the run.  Do you think I need some swim time improvement.

Nice mother's day - took Roxie for an easy 8 mile run, 4 miles north along the parkway to 3900 south and back home, seen several dog walkers, quail, roxie had a blast, she is becoming a good running partner.  Stopped, talked to George Adams a few minutes, long time running friend and former age division foe when we were both running well.  My legs were tired from yesterday, no hot spots, just the normal stuff.  I may workout more later today. 

Stay Kool, B of BS Rools out

1 hour spin 22.33 mph, good hard effort, kool down for another couple miles at 20 mph.  Hopefully, another workout later. 

Stay Kool, B of BS Rools out

Weights, 50 ball crunches

Spin 30 minutes, 20.8 mph pace,   3 miles milly, 3% grade, converted chart pace 8:10

This could have been a very boring workout, happend to hit the gym when Tony and Colleen was running, time went by quick, runner talkity talk.   Hope to spin class it tonight.

Stay Kool, B of BS Rools out

After work spin, 54 minutes, moderate effort, converted to 4.5 cross training miles.

Self training note, the Dixie Palms project really cut into my training time for almost three months, now have the time to work back up to 60 to 70 combined running and cross training miles each week. 

1 hour spin - 22.6 miles, good hard effort.  cool down.  1.4 miles moderate effort,  circuit weights. Somewhat apprehensive about the half on saturday, the downhill worries me.  But, it will be fun to be part of the big event. 

Master swimming - tough, though, drills, etc. my first swimming lesson ever.  Had a buddy from the spin class and the instructor helping me.  I am exhausted, darn swimming is tough.  Converted to 2 miles cross training.

Stay Kool, B of BS Rools out

Noon run - with Colleen and Tony, redwood multi puspose area towards Rose Park Golf course and back to work.  My whole body was tired today. 

Stay Kool, B of BS Rools out

Day off, rest and relax - took my bike for a tuneup at Fezzari - savings my bucks for a Tri Bike, will likely buy the Fezzari T5.

Stay Kool, B of BS Rool out

An another adventure - first time running the half marathon, knew what to expect having ran the full a few times.   A funny thing happened on the way to the race.

Chip checking at the expo - checked my chip, Davey Allison, was the runner before, running buddy from work, ran the Top of Utah Marathon with him,  race morning, looking for a fire to keep warm, out of hundreds of runners, stood right behind Davey Allision at the fire, nice chat about old running times.

Bus to the start - out of several buses, me and Sylvie board, who gets on - Devine Miss Miss M, Queen Josse, her sister Ericka and LuzyLew.  Was this meant to be, the two expecting runners on board to kick my behind, well they did, 200 negative commando points for me.  Very nice chatting with these ladies on the bus and at the fire waiting for the start. 

The race, lined up back with the 9 minute milers, where I should be, but, lost precious time trying to get around runners who should have been behind.  My watch time said 1:58:21 from start line to finish line, both Devine's and Sylvie's times were messed up.  My time was messed up also, we all three started out watches from start line to finish line.  It must be something wrong with the new chips on your numbers not reading when going accross the Matts.

Race Hopes - beat SL Half time, missioin accomplished, 90 seconds faster.  Really don't know how to compare the courses, more uphill at Ogden, but more downhill also.   Post knee surgery PR, really wanted to break nine minute miles, had 23 seconds to the good at the 10 mile mark, faded a bit towards the end, avg. pace. 27 seconds over, 9:02 pace.

Going up the hills towards the dam, could see Sylvie in front of me, almost caught her when she walked for a minute, she then took off and did not see her until we turned down from the dam.   Devine Miss M - passed on the dam hills, gave her a high five.  I knew her and Sylvie would be after me on the downhill, just cannot run those fast, knee issues.   Devine caught me with about a mile to go, made a couple of surges and got back on her heels, made third surge and could not be back to her.  If I had this to do over again, would have hung on her heeels as long as possible instead of making surges.  On the third surge she was just running too darn fast, I would guess close to 8 minute miles. 

The end - came at a good time, out of gas, no kick, hunted for Sylvie, where in the heck was she?   After looking for a couple of minutes, here she comes, I must have passed her on the narrow trail at a water stop.  I did not stop, drink, take gu - I have no problem running 2 hours without water etc. unless it is super hot.  

I did not see the other girls at the end or Davey, hit the pool and hot tub, talked to the lady's (husband) she was on the news for running her 50th marathon today, we had a good chat about all the same marathons we have ran.  

All in All -  happy with the post-knee PR, running on 15 to 20 miles a week, really can't expect much more.   Maybe losing a few pounds will help.

Stay Kool, B of BS Rools out

Good start to the week,  44 mile bike ride, nice day, upper body weights, ball - pull over weight curls.   Legs feel fine from the race yesterday, knees a little sore.  Hope to have a big week.

Stay Kool, B of Bs Rools out

Spin 30 minutes, Arc machine 30 minutes - legs feel good. Races come and go, hang on to them for a moment or two, then move on to the next challenge, almost wish everyday were race day, like ground hog day.

Stay Kool, B of BS Rools out

Nice morning run, beautiful day, before the storm, witchy wind stirring as I headed home.  I really miss those morning runs.   Hopefully, more working out late today.  I am looking forward to Dixie Downs the next three weekends.

Stay Kool, B of BS Rools out

150 ball crunches with overhead pulls-weights

Spin 24 miles,  21.65mph avg pace, good effort. 

Stay Kool, B of BS Rools out

Need more apple core, more core workouts

Milly after work,  4% grade, 9.3 mph speed - converted pace for flat 8:17, legs ok, knees achey  breaky.  I will be glad to get back on the trails this friday, red rock and snow canyon.

Devine, don't like to talk about the achy knees much, no more comments on the issue for 2 months, just keep on keeping on.

Weights - circuit and free, off to Deseret Palms

Early Morning, swim  at Sand Hallow Acquatic Center, working on drills, form, etc.  still suck at swimming.  Every time I attempted a length at free style without paddles or fins, the life guard would walk over and watch me closely.  I'm sure he didn't know that I can swim back stroke for a couple of hours.  Well, at least I kept him on his toes.  Swam for 80 minutes.

West Canyon Run (West side of Snow Canyon), nice hard run with Sylvie, ran well.  We seen a weird long red snake if front of us on the trail coming down.  The snake sliddered off in the bushes when it noticed us. 

Stay Kool, B of BS Rools out

Tough Bike ride, mostly against the wind, along Snow Canyon Blvd, up to the top of snow Canyon, over to I-91 and back to Snow Canyon Blved along lava road.   Biking in a strong wind is scarry. 

Possible siting of Mike Warren this morning, going like a bat out of heck down Bluff, no shirt and wearing blue compression shorts, looks fit and ready for UVA.  Another siting, seen MJ Hammer, fastest leg turnover in the west, running down the road by Sand Hallow Aquatic Center, on my way home after swimming.

Stay Kool, B of BS Rools out

Run with Sylvie and Roxie along STG Blvd and home, Roxie loves these runs, 6 miles.  Roxie want to stop, did not want her to stop, well nature called, she stopped, had to cleanup poop off the trail.   Went to the condo hot tub and pool after, worked on my stroke for 20 lengths, still, just don't get it.  I am getting better at breathing and catching water, cannot get balanced in the water, dragging my legs. 

Stay Kool, B of BS Rools out

Spin 40 miles, good solid effort, avg pace, 21 mph.   2 x Bench press, 2 x curls, 150 abdominal ball crunches with pullover weights, flys, pulls.  I really don't enjoy this workout, but, know it needs to be done. 

Stay Kool, B of BS Rools out 

Crazy alarm day - darn power went off last night, the alarm went off, hurried to work, no one in the parking lot, arrived at 4 a.m, whatahey, the power went out last night, darn fancy alarm reset itself wrong.   Dr visit, nuke a couple of pre cancer skin spots, everything ok. 

Back to business, rode the bike outside for 26 miles along the JRP trail, had fun passing all the bikers, a couple tried to hang on, smoked them.   Biking gets boring, trying to make a game of it.  Hope to run in the morning if the alarm clock does its job.  200 ball crunches overhead dumbells.

Old times - looking through a couple old boxes at work, found a framed running memory my training buddies gave me back in 1997 after the St. George marathon (Diana, Bruce and Brett) 

WARM HANDS COLD HEART AWARD

This is to certify that on October 4, 1997 Brent L. Barney completed the St. George marathon in record time.  Brent finished first place in the BLACK GLOVE category never letting sweaty hands interfere with his  quest to realize his goal.

Why is this funny - it was the hottest St.George, out of 17 ran,  97 degrees at the finish, I wore black gloves the entire race, got into a zone, like no other zone, fighting heat and fatigue, Ran a 3:08 in terrible conditions, darn, as many runners would say, may have had a shot at sub 3 hour if the weather was 30 degrees cooler.  Another day at the races and another day of what ifs - This is the first St.George that Sylvie ran with me, one week after getting married.  The framed momento will be hung in a good spot with other memories of good times.   As we all know, remember little about PRs, remember the running buddies and the effort. 

Stay Kool, B of BS Rools out

4 a.m, morning run, after feeding the Jazzman and Roxie, very nice morninng, moved right along, run seemed like it was over before it started, love days like today.  

I am always surprised, where are the runners in the morning, they are missing out on a great way to start the day.

Stay Kool, B of bS Rools out

Snow Canyon, West Canyon run, nice run, somewhat easy, 5k on friday. Sylvia ran very well, very pretty day up Snow Canyon.

Stay Kool, B of BS Rools out

Crazy, crazy, - when you go to bed a 9.m. every night, running a midnite 5K is not a wise idea. The race was fun, glow sticks, big crowd, etc. I was so darn tired when the race stared, B and S lined up towards the front, Slyvie took off like shot, my legs would not move, pumped my arms like crazy to get my legs going. The course was ran in mud, well, just for me. The first half was dreadful, an old lady in a walker passed me like I was standing still. The second half, blowing head winds, a short hill, started feeling better, ran fairly well the second half an sprinted to beat another old Please follow Fast Running Blog policy regarding vulgar language Post Race - Sylvie ran a very good race in the wind, hill, ran a 26 something. They handed out cards with your place and time. Slyvie won her division and I was third her division, we would look good together on the podium. ha ha, race mixup, but, was funny. As we were waiting for them to call Sylvie's division, they called out the Women's Master winner, 40 and over, it was Sylvie, she was so excited, jumping up and down, yelling, I was cheering like crazy. She was so happy "I am so glad you signed me up for this race". It as very cute, the award was a very nice plaque. When they got to the women's 55=59, darn, they realized I was no female, took my award, darn, the goatee have me away. Don't know how I did in my real division, does not matter, tired of glow sticks, glow sticks were the awards. Stay Kool, B of BS Rools out

What a great day for ride, rode from the house, up to the top of snow Canyon, down the canyon, over to Ivins, up through Kayenta to I-91, rode with a guy for a few miles, very good biker from NY, he was upset about all the wind, was on a 100 mile ride.  Rode back the lava road and home, learned a couple of tricks on the bike going downhill and back up, and position in the wind (curtesy of the NY biker) . 

Stay Kool, B of BS Rools out

Early morning run out Snow Canyon Blvd and back, before we head back to Murray.  Nice morning, no energy, stopped a couple of times, felt better running off in the red dirt.  Fell aspleep at 5 p.m last night, missed calling Mike.   No more runnig at midnite for me.

Stay Kool, B of BS Rools out

Transistion - Bricker workout - 12 minutes bike, treadmill (9:13 pace at 3% grade) 1.25 miles, repeat 8 times.  Total 32.84 bike at 21.2 avg pace and 8.75 miles running.  It was nice to have a good workout, felt good. 

Stay Kool, B of BS Rools out