BS Rools

Early morning run, easy, being careful on semi-twisted ankle.  Nice morning.  Can a person gain 5 pounds in one night of passing out candy?  I guess you should not eat one for each one passed out.  At about 9 p.m, the last tricker treater hit the jackpot. 

Stars in the sky, two shadows, nice morning, second run at lunch today.  Although each run is unique, it is often difficult to describe what makes it so.  Crisp feel to the air, tips of the fingers feeling the cold within the thin gloves, leaves are the trail a tell a story of the winter to come and the summer that has passed, the leaves also can be slippery with the morning dew providing for caution.  When we really think about each run, they really are unique and keep us coming back for more. 

Back to serious running business:  Decision to make, run 4 miles and lunch with running buddies, slow pace, or complete some 1/4 repeats on the treadmill?  Maybe both.

Lunch decision made:  Ran 1 mile on the treadmill easy t warmup, 8:20 pace, ran 1.25 miles at a 6:40 pace / .5% grade.  good effort.  Ran another 4 miles easy with Colleen, Dianaml, Davey and John.  Nice easy run on a fall day thru the park at North West Multi Purpose Center.  Legs are holding up well with the mileage increase. 

Nice fall run, ran the first three miles with Sammy and Sylvia, Sammy was kind of dragging today.  Stopped and talked to a runner named Mike that knows Sasha.  Also stopped and talked to Troy and Rob, two grandslam runners.  We took Sammy home after three miles and went out for another 4.  Syliva felt great today, she chicked two men runners, one of them wearing a St.George marathon shirt.  I will let he tell the story, kind of funny.  Syvia led us on some fartlek along the dirt trail by the river. 

Note, 68 mile week.

Couldn't take it, no run for the day.  Decided to go when Sylvia was away.  Beautiful day, must have been 50 families on the parkway riding bikes, walking, etc.  The blog has been great, another great day reading blogs.  Where else, could you hear in their own words, the story of Olympic trials.  Upstanding young men in many ways. 

8:30 pace today.   Have had two 65 mile weeks in a row.  I may backoff this week and then back up again for two more weeks.  I'll just have to see what my body is telling me this week.  by the way, I tryed to imagine what it would be like, no way to imagine such an experience. 

B of BS Rools out

Work from home day.  Ran with Sylvie and Sammy for two miles, Sammy was a poop but today and lost her last 10 commando points.  We then ran north along the parkway, did a few short hill pickups.  It was a great fall run.  8:59 overall pace, counting dragging Sammy.

After two doctor appts in two days, I need a good fun run.  Nothing serious, allergic reaction to a jelly fish and need eyes examined.  Beautiful noon time run, cool 60 degrees, leaves on the trail, almost all alone, what a run.  Garmin 8:15 avg. pace.   These days are precious and we move on towards winter. 

B of BS Rools out

Working from home again today, ran 2 miles with Sylvia and Sammy, Sammy was happy today and ran good.  We dropped Sammy off at home and ran north along the parkway.  Sylvia wanted to stop and do her Marine excercises, I ran another out another half and back to pick her up.  No doubt, Syliva is tough as nails, I try and stay out of trouble.  Domestic note, I hate the vaccumm, the noise just sends me bonkers, don't know why, just crazy (Don't know what this has to do with running). 

Miles are down this week as planned, 50 mile planned then back up to 65 for two weeks.  We may run a 5K on saturday in Sandy.  

Running has been great this week, every day a picture that could be painted into a Master Piece.

"Myth Busting Run"  Loneliness of the Long Distance Runner" is no more. The Myth has been busted by Sylvia, my special running partner, many close running buddies, and by the family of Fast Running Bloggers.  The lonely runner now only exists in the shadows of running lore.   As you can tell, reflective run on a beautiful fall day. 

Decided to run to the Redwood Multi-purpose center and back today and try to hold a good even pace the entire run.  My second half split was one second slower than the first half.  Very happy with the consistent 8:18 pace.   1:59:21 overall time.  Garmin measured, 1,321 feet ascent and 1327 descent on the run.

Blogging before the sweat even drys, great comment from Bethany.  Many of us addicted to the blog.   Got an email from Colleen today on the Striders winter running series.  I need a plan to convice Sylvia we should run these races and defy the below zero temperatures. 

Lunch time run today, ran with Colleen, John, Tony and Davey.  Me and Colleen kept a avg.  7:50 pace for 4 miles (this included two stops waiting for a regroup and some quicker spots, last mile picked it up with John to a 6:55 last mile.  Nice lunch time run.  I guess this has become an every friday run.  For whatever reason, Tony, John and Davey want me an Colleen to set the pace with them trailing each run.  I am ok with this.  But, my natural tendency, if someone is on my heels is to keep gradually keep picking up the pace and try to drop them.  This is suppose to be an easy lunch time run.  I am going to fall back and let someone else lead next week.  We may be making the run harder for Tony and Davey than they would like. 

B of BS Rools out

*Note, I was checking out our hotel on the internet, for Moab, Moab Valley Inn.  On the other computer, a big commotion, Sylvia just got an email from the CanyonLands race, that she is automatically in and does not need to sign up for the lottery because she won her division last year.  Yeah for Sylvia.  I guess, at worst, if I do not get picked in the lottery, I will be the offical picture taker and yelling fan for Sylvia and the fast bloggers. 

*Note, to pass on to all bloggers running the Moab Half or 5 miler, make your room reservations now, if you don't get in the lottery then cancel and get your deposit back.  Many of the hotels are all ready nearly booked.  Moab Valley Inn, $107.  a night, including tax. 

Goofy race, well, I just wanted a workout anyway.  Me and Sylvia warmed up with an easy mile, no striders, likely not smart.  We got to the starting line area about 10 seconds before the start.  I have been a space cowboy this week with not feeling great.  This put us back further in the pack than desired.  Anyway, likely cost us about 10 seconds getting around slower runners.   As I did not do any striders before the race, decided to watch my Garmin and stay on 7 min miles or a little under.  The course was essentially an out and back with the second half tougher than the first half with coming back up from going west from 7th west.  The last mile started to turn into a hang on mile.  I hate anyone passing me the last mile in a race.  I caught one young male runner and another runner that looked like he was in my division pulled up along side as we went aroung the east side of Sandy park going a bit uphill.  Good thing, gave me some motivation and smoked them both by 12 seconds to the finish.  Something to be said about motivation to pick up the pace.  What are we really capable of if we could master the mental side?  Ran another 4 easy miles when we got home.  I would not recommend this race to anyone who expecting an award, trophy, ribbon or prize drawings.  Pretty nuts and bolts 5k.   I don't think the first place male and female even got any kind of award.   I would guess, non-runners putting on a race. 

Met another fellow blogger and his son today, Michael and his son, Michael set a 5k PR and his son smoked me with a 20:08, I think? 

Personal journal note:  3rd 60 or 60+ plus mile week in a row.  Odd thing, my legs are feeling lighter on my runs.  I hope this is a good sign.  Anyone with a good hill workout routine?  I really need to hit the hills, I am losing precious seconds on the uphill. 

Oxymoron - Ran 12.09 miles in 1:45:00 / 8:40 avg pace - This was an easy pace hard run.  Did not have good energy this morning.  Attempted to really concentrate on staying smooth to compensate.  Worked fairly well most of the run.  Good to get out on a gloomy day where a storm is appearing in the sky.  Seen a beautiful red fox along the dirt horse trail.  Trying to decide on what workout to do on monday as I have the day off. 

B of BS Rools out.

Ran with Sylvia and Sammy 3 miles,dropped Sammy off at home and headed out for another 7.  Sammy ran real well today and was quite happy with herself.  Slyvia was doing hill surges today.  I am saving it for the Blacksheep workout in the morning.  Turned out to be great weather for a fall run.  Syvlie did good today and could join the Marines (her Marine exercises).  Good start to the week.  Retrospect on the race saturday, only 19 seconds off my best 5K for the year, I have been building base with little speedwork.  I hope this means I am headed in the right direction. 

B  of BS Rools out 

P.S.  Signed me and Sylvia up for the Striders 4 race series. 

Blacksheep workout this morning.  Warmed up to 3/4 miles, did three hill repeats of about 200 yrds each, finished the warmup back to East High track.   Track Workout:

4 X 800 with 100 recovery, descending workout, start at marathon pace and drop down with each repeat.  Not sure of the pace for each 800, felt like 7 min, to 6:30 pace.

1 mile at 10K tempo pace, 7 min. mile pace

4 x 400 with 100 recovery, descending workout, start at marathon pace with last repeat all out.   7 min pace first, and down to 6:15.  Cool down with Harry and Colleen 1/4 mile

Overall Feeling About the Workout:  Very good effort, did the whole workout and held on to the back of the pack.  Legs felt good.   60+ mile weeks, be careful to not over do it. 

Lunch time run with Richard, Colleen and Brett, nice easy run.  One note, Colleen thanked me for getting her out for the 4 mile lunch run after the track workout this morning.  First time I have ran with Richard, you don't need to talk, he will do all the talking.   Signed up for some races, 2008 Striders series, Ogden Marathon and Salt Lake Half Marathon.   I may join the circuit series for 2008 as I will likely run enough races to qualify for awards. 

Easy run, early morning (4:40 a.m. start), along Jordon River trail north to 3900 so. and home.  Dark morning.  Alien bike rider and roller blader this morning with head lamps.  I need to give them a name, they look so weird in the distance coming at you as all you see is the head lampls moving too and fro. 

Early morning run 4:30 a.m., cold morning.  I don't mind running in the cold, but, it seems the colder it gets the slower I go.  Avg. pace 9:09 this morning.  Well, may add more to the blog later, maybe, noon time run.  I am going to sign up for the Moab Lottery today.

Entered the Moab Lottery today:  "Team Lite Foot"  I will enter Sylvia tonight as she is auto in because of winning her division in the 5 miler last year.  She says if I don't get in that I need to carry her gym bag, take pictures and do what she commands.  Thats ok, anything for a trip to Moab. 

Lunch time workout, 5 min. excercise bike, 2 miles on the treadmill with 6  x 100 yd striders at 6:48 pace.  Circuit weights to include upper body and lower body, excercise ball hamstring excercises and some stretches for hip and hamstrings.  Talked to long time running buddy  Sheldon at lunch, he DNFd at St.George with a painfull pelvic injury, still very limited running.  Devastating to train for a marathon and DNF.  Sheldon has had several recurring injuries over the last 5 years and was excited about running another marathon.   On the positive side, he is in great shape cardio and body wise, always works out. 

Lastly, hope are the bloggers win the Moab lottery. 

Lunch time run, 1/4 mile warmup on the treadmill,  6:55 pace for a 5K time trial. (coversion chart pace).  About 21: 25 5K,  not all out. 95% effort.  Ran another 5.1 easy miles with Colleen and Tony.  They were kind enough to wait for me to finish the last 3/4 mile.  Happy with the leg speed given the raising of my weekly mileage the last four weeks.

It seems I will use friday during the winter as my second hard day each week unless I have a race on saturday.  I am trying to decide what workout to do each friday.  Keep trying the hold the same 5k speed longer each week or go a  it slower for a tempo run. 

B of BS Rools out.  

First three miles with Sylvia and Sammy, we dropped Sammy off with some of our clothes.  It turned out to be a great day for running.  Sylvia never tells me when it is a fartlek day, she just goes without warning.  It makes the run fun.  As it was Sylvia's speed workout day, I just tried to keep up with her.  She really had a good day today, her pickups were between 6:45 and 7 mile mile pace per my Garnmin, great effort on the hill pushes.  I am really starting to see the value of Sasha's stiders on runs.  They do get the legs energized when you may be tired from a workout the day before.  I am really going to try and incorporate them into my easy days.  I am convinced the Sylvia can be back to some of her old running times.  She has the  talent, it seems her ashma has always been the issue.   Good week for miles combined with speed.  B of BS Rools out.  

Hum, am I hen pecked?  Sylvia told me if I were going to run today it would need to be early.  5 a.m. start, got all dressed for a winter run, stepped outside, back inside, redress in shorts, and headed out.  I had many compeling  thoughts on the run this morning about what happend to Clyde, what happened in the duel in the sun (see who knows what the duel in the sun was), what has happened to me and all of us to some degree in races.  Some race organizers make big bucks, Provo River races come to mind, with little in return to the runners. (Provo River 10 miler two years ago, the first 25 (including myself) all got directed the wrong way by lack of markings on the course.  Some of my thoughts turned to happy runners, Lybi and her band of merry fast running chicks headed to Moab, me and Sylvia always looking for a new adventure, and some runners on the blog who seem sad.   I also wondered about some of the bloggers that only enter weird runnning route names, splits and spits and thats its.  Anyway, everyone, happy running this week and give thanks.

B of BS Rools out. 

Early morning run, dark and windy.  I was chased by wind doggies for 4 miles this morning, kind of scary in the dark when you have a wild imagination.   (Wind doggies, just leafs).

James, Benn,  very impressed you both know about Salazar and Beardsley, dual in the sun.  If you ever get the chance to listen to Beardsley talk about the race in person, it is a treat.  The two times listened to Salazar, he never mentioned the race.  I got the feeling it was a sore spot for him, some reason.  

James, please read my commnet on Kim's blog, Nov. 15th explaining commando points.

Lunch time run with Tony and Colleen.  The run started out with me trailing behind the first 3 miles, could not get warmed up.  We turned back into the wind form the south, felt much better going into the wind and led the last two miles.  For some reason, I always run better after a few miles and the wind seems to make be concerntrate more.

B of BS Rools out.

5 easy miles in the moring with 2 x 100 yrd stiders.  Lunch time run treadmill, 1 mile warmup, 3 x 1/2 miles at 6:09 pace.  Easy miles warmup and cool down.   Just did not have the umfa to get up this morning for the blacksheep workout.  I now feel sheepish for not making, minus 25 commando points.  Never miss another, no wimping out.  Maybe the increase in mileage is getting more tired than usual. 

B of BS Rools out.

Early morning run, fingers still tingling a bit from the run.  When the weather forcast says 25 degrees, it is often 5 to 10 degrees colder along the river.  One of those cold mornings, nice to get out.  I thought I was not going to see another runner for the whole run.  Just before the last quarter mile turn back to my house, seen one runner.  I am not sure if some runners just quit during cold weather or they move to treadmills.  Kind of wish we were running a Thanksgiving day race, just does not workout with all the kids, spouses, etc. coming over.  Everyone, have a great thanksgiving. 

B of BS Rools out.

2 miles after work, attempting to get use to  glasses.  Wow, depth perception was way off.  I have wore contacts for 15 years, now I need to wear glasses for about three weeks to clear up an eye problem.  I think I will take my chances and run with no glasses. 

Turkey day run, 8:38 pace.  Ran with another runner, Reed, for a couple of miles.  He and his son are training for the Carlsbad marathon.  He said, about Carlsbad, "all the hills seem to go up", that struck me funny, kind of like a hiked to school in a foot of snow, uphill against the wind both ways.  Real weird to run without my contacts.  Time to start getting ready for the feast.

B of BS Rools out.

Early morning, run, 6.1 miles, (one hill push 1/10 mile) I have been reading about the "Big Workout" day.  I wonder if the day can be split, like 8 easy miles in the morning and then do the HMP tempo later in the day?  Anyway, plan on doing HMP miles with 1 minute break at lunch.  Hope to run at least 5 of them with a target of seven.  After about 5 weeks of raising my base mileage avg. to about 65, it seems I can handle the mileage.  The question, can I handle the mileage with 4 days of striders during easy runs, Blacksheep workout and Big Workout or a race?  Also, I am starting to get a little impatient, where is the return on the increased mileage?  I won't know until next year when the racing starts.   

Lunch time dreadmill workout, today the dreadmill was my buddy, sweatmilly.  Warmed up for 1/2 mile at 8:30, then did 5 miles in a row at 7:03 (treadmill converted pace)  8.7 speed on the treadmill at .5% incline.  (I don't know what to call the miles, they are not MP or Threshold, HMP is the closest).   Cool down 1/2 mile at 8:00 with 1/20th mile strider.  I did not stick with the 1 mile then one minute breaks.  I wonder if I should have did the miles a little faster and have taken the 1 minute break between miles.  Anyway, super happy to make friends with sweatmilly and have a good workout.  What likley really got me past the workout was ACDC, dirty deeds done dirt cheap.  Shuffle was a good move today. 

B of BS Rools out

Easy run this morning.  We took Sammy the first mile and then ran 5 north along the River Trail.  Sylvia threw in a few striders, too much for me today after yesterday's workout.  Good for her.  Needed a real easy day. 

My Birthday today,  57 years old, with a 71 mile week.  I wonder how many more years I "cando" this.  It was a great day, all my kids and grandkids, my parents, and friends came over.  My sister gave me a life history, geneology book my grandmother wrote.  She passed away twenty years ago.  I have wanted a copy of this book forever.  She also gave me another book, my take me years to figure out the tree.

Early morning run, winter dress.  This may be the most uneventful sunday morning easy run in years. No semi-rare wildlife, no crazy looking characters, no scary sounds and no running thoughts of greatness.  But, it was still a great day to run. 

B of BS Rools out.

Early morning run.  I have never really done striders in the morning, gave it a shot today, did 8 x 100 yds.  (35 steps with the left foot) Don't know the pace, faster the 5k race pace.  Doing these striders will take a few weeks of adaption.  I am lucky to just stay awake.

Hills, Hills, Hills, as runners we all have this love and hate relationship with hills.  We know they are good for us, yet, does anyone really look forward to hills.   It has been fun reading some of the blogs this past week.  I guess I should change my blog name to BRools and Sylvie now has her own blog.   

Lunch time run with Colleen, 4 miles, ran in shorts, felt good. 

Blacksheep workout this morning.  Workout at Sugarhouse Park/Highland High Track

2000 meter warmup around sugar house park - 4 hill repeats, good effort.

Did another loop around sugarhouse park with the first 1,000 at marathon pace and last 1,000 at like 10K race pace.  Track workout:  1600 with the first 800 at marathon pace and the last 800 at 5k or a little faster pace, followed by a 1200, 800, 800, 400, 400 (all with first half marathon pace and last half fast.  Ran the last half of the two last 400s much faster than 5k race pace.)

Lesson reminder today, never give up on the workout. 

Thanks to the coach and other coaches each week.  It really helps and gives motivation, as if others lead we do our best to follow.

Two miles easy on the sweetmilly at lunch, upper body circuit weights. 

B of BS Rools out.

Early morning run, icy spots, crusty snow, really slow and trail all a glow.  All in all, nice recovery run.  Nice chatter on the blog yesterday. 

Nice morning, almost did not get out of bed, Sylvia kind of kicked me out, she knows that I would not be happy later in the day.  Slow and easy, recovery run along the Jordan Trail, south 4 miles and back home.  The weather and trail conditions were much better than expected.  Maybe lunch time run today.  Lunch time run with Colleen today, nice conversation.

Treadmill, min-speed workout,  3 x 1/4 mile at 6:54 converted pace  + 3 x 1/4 at  6:04 pace with 1/4 easy between each quarter. 

Lunch time run with Tony, Colleen and Davey.  Nice run, fun on part trail, part mud, part snow, part wood chips, part road.  It was an adventure run.  Last 1/4 or a little longer a runner pulled up along side me and Colleen running right past us, picked up the pace and ran with him to his stopping point.  I tried asking him a few questions, no answer, maybe he did not speakingsly English or was to tired to talk.  Pace was about a 6:40.   He pretty well ignored me.  Well I am used to getting ignored, ok.