BS Rools

Smoggy day, ran south along Jordan river parkway to about 87th south and 7th West. Not much pickup in my step. On the last 5.5 miles made a game of cathcing runners in front of me. It really made me concentrate on staying smooth with low energy in the legs. 28 miles in 3 days. Goals for 2007: Place in the top ten in my division at the St. George Marathon; 2) break 20 minutes in a 5k; 3) lose 6 pounds) 4) Lift upper body weights and lower legs regular. 5) have fun running races, run 4 marathons and concerntrate on 5Ks for speed work.

Treadmill 48:55, steady pace, good effort on tired legs. Get my weekly miles to 40+ this week and 50+ my Feb.

Easy miles, but they feel hard, 7:55 pace at .5% grade on the treadmill. The bad air outside has me in a squirrel cage.

4:45 run in the morning, windy, but warm, with a storm coming in, got hailed on for 3 or 4 minutes. If is sure tough to get motivated to pick up the pace in cold weather.

Cold, Cold, Cold, wind chill running south, out and back course, coming back was great. Sammy, our dog, was not too happy being out being that cold.

Ran from home along the Icy, snowy packed Jordan River Trail to 3300 so. and home. To my surprise, several runners out this morning slipping and sliding, takin 1/4 step back or sideways. Good to get out. I would like to get 50 miles this week.

Hum, ran with Brett and Diana, lunch time run. Gaining 10 lbs the last two montths really shows, mirror test. Also, running 8 minute miles feels like a 7:15 effor. It is time to get back with the program if I expect to be in decent shape for a spring marathon.

Not a pretty story, being upset with the mirror, ran 7 miles in the dark, slushy, icy trail. Maybe not a smart run, but my running mental health needed to check into runner's rehab. Stress at work with limited running is not a good training diary.

Interesting run today. Colleen, division winner at St.George ran with me, Brett (30 marathons) and tri-athelete Diana today at lunch. A nice relaxing, talk as you run turned out to be an up tempo challenge. Right out of the chute, Colleen led us by a few yards. I decided to move up and stay with her (she is training for the Hilo Marathon). The run was then on, she kept us at a good 7:15 pace for the next mile and 1/2. Dianamal quickly fell off the pace. Brett, game for the effort, caught back up to us. Then all of a sudden a young fast runner ran right between us. Colleen was off on the chase to stay with him as long as possible. Myself and Brett were impressed with her gutty effort, we soon took after the chase and caught back up to her. The game was then on, Brett surged for the next half mile. It took some real effort to stay with him. Colleen dropped off the back a few yards. We hit the turnaround, Brett surged again, I hung on and Collen keep right in step behind. The pace settled back to about a 7:30 and it was my turn, took off at about a 6:45 for the next 1/4 with Brett in chase. Anyway, it was fun to do some up pace running. The warmer day helped. Colleen let us go with 1/2 mile left. We found out after the run that she had ran 6 miles in the morning. She is a tough runner, won the womens division at the Boise marathon. I hope this type of running keeps me motivated. B of BS Rools out.

Treadmill, legs tired,  These entries are boring. 

Treadmill run, before work.  Nothing special 

Too many hours at work, no energy, 1 mile on the treadmill

Hum, another short treadmill run.  Nothing special. 

1/4 bile at 8:15, 6% grade. 

Run after work with Sylvia, stopped to watch the recovery of human bones found in a marsh area.  The news said it was likely a transient. 

Treadmill, no energy, working too many hours.  Long run in the morning.   

First 8, down to 4100 south and home, slow, felt good, team in training on the parkway.  14degrees at the start.  Last 7 miles with Syliva, nice to have her pull me along.  Sammy, the daag, ran 3 miles.  Hope to have a 40 to 50 mile week next week. 

3 inches of dry light snow on the trail.  Fun to be the first foot steps on the snow.  Good run after 15 ysterday. 

Run after work with Sylvia and dog Sammy.  Murray had cleared the trial, ice starting to form as the sun was going down on me.

Lunch time run with Brett and Dianamal. 

Run as the sun going down on me. Passed Demetrio's daughter running going the opposite way.  No other runner sightings.    

First mile 8 min mile, rest, second mile 7:30, rest, 3rd mile 6:56 rest, 3/4 mile easy, last 1/4 at 1:30 - 6 min. mile pace.

It seems my base is coming back.  Plan on running a 5K, SLC track club on saturday, and then build more intensity. 

B of BS Rools out

Shake up the cobwebs race, after gaining 8 lbs, no speed work for three months, time to get back in the saddle and train.   I started the race with the intent of holding a 7 minute mile pace.  It felt like I was close to this  pace.  Anyway, good effort for the lack of training.  Odd day in my division, 3 normal divsion contenters,  one way behind me and the other two had moved up a division.   I was happy with the effort given the training.  I thought we had warned up.  Slight knot in the right calf.  It is hard to get warmed up when below 20 degrees.  Many runners commented that the race seemed about 1/2 tenth long.  The way I was working it seem a mile too long.

Syliva was 2nd in her division with a 26:00.  Her beathing really bothered her today.   

B of BS Rools out. 

Early sunday morning run, 19 degrees, slow and easy.  My body did not want to go the last 6 miles, toughed it out anyway.  It was good yesterday to be at a race as see a few runners that I had not seen for a few months. 

Treadmill, .5% incline, 7:48 pace, good finish, last mile 7 min mile.

Good effort after 5k on saturday and 14 miles yesterday. 

Treadmill, good effort, get my base back up.  I would like to get 45 to 50 miles this week. 

Running times, Buffer, article workout.  Warmed up 1 mile, ran 1/4 at 6 min mile pace - no rest slowed down to 5K race pace for 1/4 at 6:48 pace, rested, and completed 2 more of the same with a 1/2 mile cooldown.  Interesting workout, I did not think that after running the 1/4 that I could slow down at run 5K race pace.  Running faster and slowing down seemed to make the 5K race pace not as hard as expected. 

Plan running increasing these by 1 set each week until reaching 12 sets during the workout. 

Also, hill repeats planned on Friday, start with three reps at 5K race pace effort and build from there.  

I think these old legs still have a sub 20 minute 5K if I can do the right training. 

B of BS Rools out

8 miles early morning, 4:45 a.m. run along the Jordan Parkway, some icy spots.  Ran 2 miles at lunch treadmill.  Legs heavy from yesterday.  B of BS Rools out.

3.1 time trial 5K - 22:45 (1%) grade) - Good effort, rest, then 1 mile at 8:20 pace with 4.5% grade (hill),  1 mile easy.  Then Tony Dearcos and Diana showed, up quick change to outside running gear, ran 4 easy miles with them.  Tony is one of these ultra marathon trail people, his running stories are of mud, guts, and lonely hours on the mountain. 

Easy run with Sylvia and Sammy (Dog).  Sammy loves to run, took her three miles and then dropped her off at home.  Me and Syliva ran another 4 miles.  Sylvia did not feel good, fighting a cold.  Anyway, longer run in the morning. Hope to run 16 or 17. 

Easy, legs just not with it today, I may have overdone the training last week..

8 miles in the morning, along Jordan River trail.  2 mile on the treadmill at lunch followed by leg presses, extensions, hamstring curles.  Hamstring pushups on the excercise ball also.

7 miles in the morning, south along the river to Gardner Village and home, dark morning, had some small creature run accross my foot, what a weird feeling.  3 miles after work in shorts, could not resist the 52 degrees. 

Lunch time run with Brett to wing point golf course and back to work.  Good conversation about past marathons.  We have run together for parts of 20 or so  marathons. 

8 miles in the morning, great run 48 degrees.  1 mile at lunch, leg weights.  Nothing special today. 

Two weeks ago, ran a 23:00 for the 5K, my condition is coming back a bit, according the race time predictor, my time s/b 48:00 based on the 5K two weeks ago.  Ran 46:45 today.  Good kick at the end.  It seems I need to suck it up and kick earlier.  I seem to have extra left at the end.  Gary finished 20 seconds ahead of me in the 5K, today, almost got him, 3 seconds behind.  Syliva has lost several pounds in the last two weeks and ran a 54:03 after running a 27 + time in the 5K two weeks ago.  She had a good kick at the end, I ran her in the last 4 tenths of a mile, for the last two tenths I told her two women runners were 10 yards behind her and she had to give it her all.  She was mad at me after the race as she almost up chucked and there were 2 men behind her, not two women.  All is forgiven as she won a $45 sports bra from SL Running Co. in a drawing.   Fun race day, not great times, but early in the year, keep working.   It was good to see a couple of old running buddies, Olaf and Jency. 

B of BS Rools out. 

Early morning run, avg. 8:25 pace, felt better than expected after the 10K race yesterday.  The last four miles were into a headwind with rain coming down.  I was glad for the hat.  Passed, SLC Track club members: Jency, Karen and Olaf on the run today.  It seems the conditioning is coming back.  The last attempt at a long run was a real struggle at 14 miles.

B of BS Rools out. 

Early morning run, running at 4:45 in the morning is most mornings uneventful.  But, some mornings are different.  Today was different.  About two miles into the run, 2 men on the trail each had a pit bull on a leash, they both were dressed in dark clothes.  I ran thru the middle of them and kept going.  Odd, odd.  On the way back from my run, the same two men were headed the other way.  This time one of them was now pushing a bike.  Hum, it seems that they acquired a bike in the dark.  I always carry pepper spray in the morning.  I have never used it.  But, as the population and use of the trail increases, there seems to be more odd activity. 

10 minutes excercise bike and then 4 miles on the treadmill at an 8:10 pace. 

Lunch time run with Dianimal, tri geek.  nice run along the trail by NW Multi Center.  Try some power sets at lunch tomorrow.  Valentines day was a bust, I was late getting home and could not get in the restaruant. 

Easy mile warmup, 8:20 pace,  repeats with full recovery between.  Great effort.  Treadmill workout with times based on treadmill conversion chart 1%.

2 x 1/4 mile  @  93 seconds

1/2 mile @ 186 seconds

8 x 1/4 mile @ 93 seconds

This workout may not be much for fast bloggers, but, for 56, I'm hoping ot keep these workouts up.  Next week, shorten the recovery time, maybe slow down to an 8:30 pace for a quarter between repeats.  I was quite happy with the effort given my recent race times.

B of BS Rools out. 

Nice morning, kind of a slow and easy run after speedwork yesterday.  It seems a storm is coming in, it was nice to run ahead of the storm, 42 degees, no wind, nice morning.  I can hardly imagine I don't seem more runners on a morning like this.  Mind over matter, my mind still thinks I can breack 3 hours in the marathon again, not likely at my age, but, those thoughts help me keep motivated. 

B of BS Rools out. 

First 4 miles with our dog Sammy, me and Sylvia then ran another 6.  Nice day, quite a few runners along the trail that appeared to be on  a long run.  Legs somewhat dead.  The biggest mileage week since last August,  62 miles.   Anyway, may take a day off tomorrow.

B of BS Rools out. 

Along the Jordon River Trail, to 3300 South and home.  Legs a little road worn, easy day.  Maybe a hill workout on tuesday. 

The slush, mush and wet stuff, sloppy morning of running, somewhat like trail running where your feel slip just a bit with each step.   

Early morning run, 8 miles, lunch time run with tired legs, 4 miles at 7:50.  Not quite my "wish" list marathon pace of 7:30.  But, if I were to run a marathon right now, pretty close to marathon pace. 

Interesting morning, average pace on easy runs seems to be getting faster.  Smooth cadence today.  Hopefully, my increased mileage is starting to pay off.   7 miles

1 mile run at lunch, treadmill, after exercise bike warmup, leg weights. 

Teadmill, 4 miles, 7:52 pace, smooth effort.  Hope to be ready for the 15k on saturday. 

Decided to make this a long run after the 5 mile warmup, I just did not have it today.  Anyway, ran the second half of the race 45 seconds faster than the first half.  Good effort to not have anyone pass me after the first mile, not saying much.  But it was something mental to try and make the race positive.  

Syliva, my wife, was the story of the day.  SLC Winter Series for Sylvia:

5K - 8:42 pace

10K - 8:44 pace

15K - 8:46 pace.

When the awards were being given, Syliva was first in her division, the two previous races she was beat and took second.  When Sylvia was announced as first, the lady the beat  her the other two races was talking to herself, very upset.  It was funny.  Sylvia has the uncanny ability to hold pace.  She ran an 8:48 pace for the St. Georage Marathon last year. 

Legs somewhat tired from saturday, maybe not taking enough recovery time.  No taper does not lead to a good race.  I always wonder how some runners run a race almost every weekend and do great. 

Hill repeat workout - tough workout

Treadmill

5 X 1/4 mile at 9.9 speed at 3.0% incline.  Treadmill conversion chart equals 5:45 pace.

I almost went off the treadmill during the 4th repeat, full recovery.  I plan on doing these every week on tuesday with a second speed workout later in the week if I don't have a race.   Good effort. 

Cold morning run, icy, icy, dark morning, almost went down.  Legs sluggish from yesterday's workout.  But, no hot spots, just normal traning. 

15 minutes excercise bike warmup, 2 miles treadmill, 8:20 pace, leg weights, hamstring curls, leg extrensions and leg presses with hamstring on the excercise ball.

B of BS Rools out.

Easy run with Dianamal, Airport trail. Nothing special.  3 miles after work with Sylvia.

Three miles easy, then 8 miles at 7:50 pace, one mile easy.  Stopped and home and picked up Sylvia and Sammy.  Syvlia ran me in the last 8 miles.  I almost quit after 12.  Sylvia is always great to help me on the last part of long runs when I am training for a marathon and she is not. 

*Note, about 200 runners on the Jordan Parkway trail training for marathons.  Salt Lake Running Company teaser run and Locomotion Running Club.  Seen George and Sheldon from locomotion. 

Weather, 15 degrees at the start and 21 when we finished.  This is without the wind chill factor when heading south.  I am ready for summmer. 

8 miles before work, Jordan trail, legs somewhat sluggish.  3 miles treadmill and lunch with 15 minutes on the exercise bike.  Good stretching after.  I am trying to decide on a taper to do for Moab 1/2 marathon a week from saturday. 

Easy, 8 mile morning run

Lunch time run with Dianimal, great weather. 

5 a.m. run, along the river trail. 8 miles - low energy.

Lunch time run - treadmill 1% grade, 5K time trial 22:35, good effort, ran the first lap at 8:15 pace and then picked up the pace.  last .35 of a mile at 6 min mile pace.  This was not an all out effort, felt good.  I remembered a comment form Hawk Harper, stayed a bit forward and really concentrated on push off.  Maybe I have been sitting back in the bucket too much, form breaking down, when getting tired.  I am going to work more a pressing the pace some on every run to hopefully improve my avg. pace on easy runs. 

B of BS Rools out.

Moring run to Gardner Village and home. Nice morning, may do some stride outs during lunch today. 

Ran the first seven miles to Gardner Village and back home, picked up Sylvia and we ran the last 8 together.  Short bursts of ran an hail during the run.  Legs felt pretty good. 

Short run with my dog Sammy. 

Morning run along the Jordan River Parkway, start tapering for the 1/2 marathon on saturday.  

Ran 6 miles at Lunch with Brett, talked of many marathons past and ahead. 

Morning run, easy. 

Happy with the effort, not the race plan.  I got stuck towards the rear on the start, big mistake on my part.  First 4 miles of the half are the fastest and I could not get around the crowd to take full advantage of the downhill.   Likely cost me a couple of minutes and much effort running off the road trying to get around runners.  Never again, I will crowd to the first 10 % of the runners, my finishing time compared to other net times would have placed me about 365 out of 3,000.  This is not counting the couple of minutes I likely lost.  Anyway, live and learn.

The race was fun, held the same pace from mile 5 to the end, 7:56 pace. 

The big story was my wife Sylvia, she won her division in the 5 mile race.  8:28 pace.  I am very proud of her.  She knocked 17 seconds a mile off her 5K pace at the SLC running club series. 

Morning run at Moab, along the creek parkway to the foothills, beautiful morning.  Legs felt good, no hot spots. 

Morning run along the parkway, stopped and did back of the arm pushups, 8 sets of twelve reps.  Nice day for a run.  Hill repeats tomorrow morning. 

Hill repeats,  5 x 1/4 mile,  and 5 x 1/10 mile.  The 1/10 of a mile hill has much steeper than the 1/4 mile hill.  Good workout, next week I will start timing each repeat.  I am not good with running watches, but will give it a try.  Cool down of 5 miles easy. 

I am signed up for 4 marathons this year, Salt Lake City, Ogden, Top of Utah and St. George.  Sylvia is running Top of Utah and St. George plus the half marathons at Salt Lake and Ogdent.  I hope to place in my age division in one of more of these marathons.  The race predictor has my Salt Lake time at a 3:40.  I need to drop that time below 3:30 for a chance to place at Salt Lake or Ogden.  I appears that a 3:20 or under at Top of Utah and St. George would be required for a chance to place depending on who shows up for the race.

*Note, did a hard upper body and leg weight workout yesterday. 

Maybe the slower than expected race at Moab will motivate me to pick it up.

B of BS Rools out.

Easy run, 3 miles with our dog Sammy, dropped the dog off at home, me and Sylvia ran another 4 miles.  Hope to run 22 miles in the morning.  My legs are a little road worn this week after the 1/2 marathon and the hill training. 

It is nice to get in a training grove, I am starting to feel my conditioning improve and my running economy also improve.

It is an exciting time of the year with all the marathons and races coming. 

Good effort on tired legs.  Nice to have this long run done.  Great weather, perfect.  I read a runner's world article yesterday on bananas.  I ate one before the run and one in the middle.  It seems to have helped for energy more than a gel. 

I have not yet decided on a goal pace for the SLC marathon.  I have ran it twice and stayed on an 8 min mile pace for 20 miles the first one and 13 miles the second time.  It is hard to gauge what kind of shape I am in.  I will likley go with the 3:40 predictor time and keep that pace the first half and see how I feel. 

Ran a few easy miles with Sylvia to get the blood, latic moving, as they say.  No hot spots, legs feel good.  Sylvia an Sammmy kept on running.  I was tempted to keep going, but, a real easy day is likely best. 

Run from State Capital, up city creek 3 and1/2 miles.  Good effort up, smooth coming down. 

Morning run, 4:45 a.m., 8 miles, two short hill killers during the run.  Lunch time run on the treadmill with some stretching and riding the bike.  I threw in a 1/2 mile at 6:12 pace.

Legs feeling in better shape. 

5 a.m. Run, rain/snow, wet trail today, Gortex good, shoes wet, I want summer. 

Treadmill, 1 mile warmup,  6 miles at a 7:19 pace, 1% grade.  1 mile cool down 8:20 pace.

Heart rate avg. 161 during the 6 miles.  Heart rate usually at about 138 to 140 on easy runs.

I am not sure on how to measure this workout, somewhat short of all out race pace, between a tempo run and a threshold run.   My most recent 10K was at a 7:31 pace.  It is nice to see some improvement.  No taper for this workout.  My goal, complete this same workout at 7 minute mile pace before the Ogden marathon. 

Easy, easy, run, my excitement from yesterday's run has been tempered by the heavy legs today.  The run felt like the death march at the end of some marathons, Disney World 2006 comes to mind.

From home, south along the parkway to 700 west and home.  Salt Lake Running Co. doing a teaser run for the SL Marathon, many runners on the trail today.  I am running the SL Marathon, so, I took gatorade, cliff shots, blocks along the course.  What the heck, they were free and there was no charge for running.  Started the run with some shoes I am not quite happy with, different model year that my Nike Air Zoom Elites, I could just not get with it.  Stopped and home, changed shoes to another model year of Zoom Elites.  This year did not have good cushon in the shoe, ran 4 miles with Sylvia and Sammy and then we dropped off Sammy at home.  I changed shoes again to my favorite year of Zoom Elites.  Although this pair has over 300 miles on them, ran much better the last 7 miles of the run.

Lesson learned, chuck the two pair of shoes I don't like, don't risk injury.  I have 6 more pair of the model year I like in the closet, about 1 and 1/2 years of running.  To make a long story short, chuck the shoes, don't risk injury.

It is difficult to determine my condition for the SL marathon.  I hope the half marathon in Eden next week will give me a better indicator to plan my pace at the marathon. 

Lastly, Sylvia is great, she really motivates me on days where I may give up after a dozen miles.  She is the best. 

P.S. three tri-geeks passed me at the7 mile mark, Rob, said hi, I could not let these three sporters pass me that easy, picked up the pace, passed them and held on for another mile.  I may have not been smart to throw in a 7 mininute mile for me during the long run.

Run along the trail, dodging dogs, kids, bikes, afternoon runs are not easy along the trail on a weekend.  Legs ok after yesterday. 

Morning run, full moon, 57 degrees, does not get much better.  Legs seem recovered from Saturday long run.  Did a couple of short hill repeats. 

Lunch time run with Brett and Diana. 

1 mile warmup

5 X 1/2 mile repeats -- 6:12 pace converted pace from treadmill pace of 9.9 speed at .5% include.

1 an 1/2 mile cool down. 

Good effort, I thought I was done on the 3rd repeat.  I read an article on Mantra's RW, no guts not glory was mine when ready to quit. 

B of BS Rools out. 

Nice morning run, legs a little tired from yesterday, overall, very nice morning run along the river trail to Gardner village and back home.  Changed my route this moring, newscast indicated an escapted inmate from the youth detention center may be along the river parkway a few miles north of my house.  Who cares about socks?  I changed the type of socks I have been wearing, big difference, more cushioned sock has really helped on leg fatigue. 

Early morning run, legs a little tired, easy short day on friday.  1/2 marathon on saturday. 

Very happy with the race today, best time in the half marathon for two years, not counting the Provo River 1/2.  

Mile 2 -  15:02  - Did not log the first mile and the mile was mismarked.

Mile 3 - 7:08

I am not good with the Chrono.  But, stuck to race plan.  Try and get 6 minutes under 8 minute mile pace by mile 7.  Almost right to the second.  Gained another 30 seconds the last 6.1.    This may seem like an odd race plan, but, I felt I could hold on to 8 minutes miles the last half if I could gain some time on the easy part of the course.  

Syliva also won her division as the winner of her divsion placed in Masters. 

I am very happy with the 7:29 pace overall considering 3 weeks ago at the Canyonlands 1/2 I was 5 minutes 30 seconds slower. 

Sasha likely has a comparison for the two courses on difficulty.  I would also wonder if the course was certified given the first mile marker in the wrong place. 

Mantra during the race, have some guts.  Finished ahead of a runner who beat me at a 15K about for weeks ago by 4 minutes.  It seems some of my harder workouts are starting to result in some improvement.

Another running friend, Colleen Southwick, won her division also, tough as nails for her age, she won her division and St.George last year. 

I now need to develop a race plan for the Salt Lake Marathon in a couple of weeks. 

B of BS Rools out.

Nice, fresh air after the rain, easy run along the river trail and how.  Legs somewhat sore from yesterday's race. 

Nice morning, legs feeling pretty good, weights at lunch, maybe another two miles easy.  The race on saturday tells me I need more leg strengh on the hills, the 3rd rolling hill, mile 9 or so, my legs were giving up.   I plan on doing hill repeats, either tomorrow or on wednesday. 

Weight   circuit workout at lunch, leg stretching. *Note, I have been lifting upper body weights the last 6 weeks, it seems to have made a difference in my running posture. 

Cold and windy morning, I still have a chill from the run.  Forgot my pepper spray this morning. Although I have only used it twice in 9 years, (on two dogs), it is nice to always have on runs very early in the morning. 

1 mile warmup and cooldown.   5k race pace,  21:30,   6:56 pace per mile

Treadmill run, conversion chart

Circuit- leg weights -

This was likely a 95% race pace effort.  Good.  Took Sasha,s advice, run this tempo run at least once a week and try to lengthen out the run further each week. 

Nice morning, ran ahead of the coming storm, legs sore from the run and leg weights yesterday.  Ran along the river trail 4 miles north and back home.  I did not see another runner or person during the run.  It often surprises me, beautiful time to run, where are the runners. 

Treadmill, 8 min mile pace.   Upper body circuit weights, good stretching.  Starting to get in taper mode. 

Girl Scout fund raiser, running friend is the organizer, Diana Wright, Salt Lake Track Club supports the race, timing, measuring.  Although not certified, the SLC Club used a wheel to measure the course, it felt correct. 

Anyway, started on the front line, only about 70 or 80 serious runners, the rest were there to support the Girl Scouts.  I went out at a 6:45 pace for the first mile.  The next 1/2 mile was into a cold wind with a short uphill before the turnaround.  I got out quick to get ahead of a couple of runner friends, let them try and catch me.  2nd mile right at 14 minutes even.  (7:15 pace, the toughest mile of the course.   Ran the last 1.1 in 7:30.  Happy with the effort, duplicated my treadmill 5K time trial earlier in the week to the exact second. 

It seems out of my always yearly goals, to break 20 minutes in the 5K may be within reach during the summer after the Salt Lake and Ogden marathons.  I may have a shot at breaking 20 minutes at the Magna 5K, mostly downhill course if the wind is not blowing strongly from the north again as last year.  I am excited about the tempo runs, hill workouts, and half mile repeat workouts.  

Sylvia took 2nd in her division by about 30 seconds,  25:55,  I expect she will be breaking 8 minute miles in the next few weeks as she always runs better when the weather warms up because of her asphma.  Fun, day, 12 mile run tomorrow with a few short repeats on tuesday.  Taper city for SL Marathon. 

B of BS Rools out.

Nice morning, real easy run, woodpeckers pecking, dogs runing, ducks a quacking, kind of a listen to nature day, stop and smell the roses. 

Early run, easy, nice morning, taper mode. 

Easy run with 6 x 200 yards at marathon pace.  Legs felt ok, shoes are on there last leg, 500+ miles.  The shoes may be going south.

B of BS Rools out

Easy, taper run, early morning, stuffed myself with pancakes after the run, the old carbo load. 

Last taper run, treadmill, 8:15 pace, HR 136

It hard to make an entry today, race did not turn out as desired or expected.  Myself, and two runner buddies, Brett and Frank, decided we were going to try and run just under and 3:30.  The race started fine, we moved up towards the front at the start and got off very smooth.  After the first 8 miles were were right on 8 minute miles.  On the way up the second up two uphill stretches, 15th to 20th East and the second 20th to 23rd East, my right hamstring really felt tight.  I decided to back off going up the hill catch back to them after we turned right on 23rd east.  After the turn I caught back up with them for a short time, the Cliff 3:30 pacing group caught us, the group was going at about a 7:45 pace, Frank and Brett went with the group.  My hamstring was starting to get tight.  I decided to back off the pace just a little and hopefully get past the issue.  At half way,  !:45 45.  The leg was not getting better.  At about mile 16, had to pull up and try to strech and massage the hamstring, pulled up again, 3 more times.  I finally took a long stop and did some longer streches.  At this point I could shuffle/run somewhat, stiff legged on the right leg.  Anyway, it was a beautiful day and I decided to jog/hobble in the finish and make lemonade of of a lemon run.  The last ten miles, I don't know the running pace because of the stops.  But, I did take the opportunity to visit with several runners, Indiana, Idaho, Provo, etc.  The most interesting runner was a young lady I named dynomite.  She look real fit, small of stature.  She stopped at every water stop and walked, I caught her while she was walking and encourged her (dynomite).  She really appreciated the words of encouragement. 

To make a long story short, maybe trying to run good marathon time is just not for me anymore, run them for fun, and race other distances.  It seems as I have got older I do much better at half marathons, 5Ks.

So much for the whining, I need to quickly get recovered for the Ogden marathon, I am going to break 3:30 and have fun.  I will call the phsical therapist on monday.

Syliva ran a 1:53 int he half marathon, improved her Striders half marathon time by 3 minutes, she is on the upswing. 

No miles today, spent part the day surfing the net about hamstring problems.  I hit on a couple of great articles to include exercises from Peak Performance.  It all makes sense and hit me to a tee.  Completed the exercises.  The legs seem ok except for the hamstring soreness.  It does not feel like a tear or anything serious and the leg handled the excercises fine.  I was surprised to see my running buddy Brett finished ahead of his prime rival who has beat him the last 6 marathons. 

Real interesting point in the article, slowinng down with hamstring fatigue.  This seeems to fit my situation, I am positive that an aggressive pursuit of the problem over the next four weeks should help for the Ogden marathon.   

Lastly, it was great to read the race lore of the top runners on the blog: Sasha, Steve, Chad, Bill, etc.  It is much like sitting around the camp fire.  Much can be learned by reading their comments.  (comment to go away with today, only recover for 200 meters, between 400 meter repeats to boost the body's ability to recover from latic acid, Sasha comment).  5 to 7 seconds per mile may make the difference between placing at St. George. 

Thanks for the comments of encouragement from Steve, Maria and Andy.

Easy run, test the hamstring, slight twitch, stretching and strengthing exercises helping.  A few more easy days of running before any hill work of speed work. 

Early morning run, trying to get some spirit back in my legs, some smooth patches during the run, some not so smooth.  Teadmill two miles at lunch, ran with an ipod for the first time, good for a treadmill.  I could still not use it outside. 

Big bruise from the hamstring pull just above my right knee on the back of the leg.  I am really concerned, two marathons in a row with a hamstring pull.  I hope all the excercises will help.  I really need a good warmup routine that only takes about 5 minutes. 

Tempo/threshold:  7:15 pace for three  miles and three miles easy.  Hamstrings still tight, but feeling better. 

I am not an Ipod person, first run with an Ipod.  I like the clarity of the music, but am somewhat irrated with the Beatles.  I have too many beatle songs, need more variety.  Anyway, back to the running, no trouble with the hamsstrings today.  Ran north to the Redwood Multipurpose center and home.  Nice even pace the whole run, 8:20 pace. 

I was quite amazed to see the quick recovery from the Salt Lake Marathon for some of the bloggers who ran the  Striders 30K.  Congrads.

6 miles - Gardner Village and home, great morning for weather.  Some leg fatigue.  It seems all the hamstring excercises are keeping the legs somewhat tired.  I am going to move to an every other day routine as the hammys did not bother me on the 15 miles yesterday. 

 Upper body weights, 5 min. excercise bike, 1 mile on the treadmill.

B of BS Rools out

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. 

e

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.

Easy, run to Gardner Village.  First run with the Garmin.  I have not programmed it or done anything yet.  During the run I go under to under 3 under passes.  This seems to goof up the mileage as the connection is lost and takes about 30 seconds to connect after coming out.  But, the Garmin should be great for speed workouts as long as I do not have one of my laps go under the underpass.  Play with the toy tonight. 

Lunch time run with Rob (tri-geek), Diane (tri-geek), Tony (trail runner), Sheldon (regular runner) and Colleen ( 55-59 phenom).  4 mile run, 8:30 pace, 90 degrees.  Fun to run with a large group.  Unusual to get all of us together for a run. 

Easy run, early morning.  First time in several years, 5 pelicans on the river, beautiful white birds.  

I had to report for military muster this morning, came home and ran with Sylvia the last 3 miles of her run.  We played with our Garmins, cool toys, our 3 mile run we have done for years measured via the Garmin 3.02 miles.  Pretty darn close.  What was interesting, Sylvia kept checking our pace, watching the pace made her pick up the pace. 

Tired legs today, maybe some speed work in the morning.  Checked out my old 9 mile route, Garmin has in a little short.  I will adjust the route to pick up the extra.  Beautiful morning, stork on the river.  We don't see those very often, and when we do, they are only passing thru for a couple of days.  Myself and Sylvia signed up for the Hobblecreek 1/2 marathon yesterday.  This will give us Bryce and Hobble creek mixed in with long runs to get ready for TOU and St. George. 

Wakeup call, Garmin has rocked my running world.  I ran pretty hard this morning, thinking I was running about a 7:45 pace the first 4 miles of the run.  When I got home, 8:13 pace for the first half and 8:26 for the second half.  My easy runs are just too slow.  I need to get back where 8 minute miles are easy.   It is no wonder why I have struggled at marathons the last few years.  I think the Garmin has really rocked my world.  My 8 mile course meaxured 7.95 on the Garmin, pretty darn close.   *Note, my first mile was pretty slow. 

Insanity, doing the same thing over and over and expecting different results.  I need a change.

Lunch time run treadmill, two miles in 15:46 with last quarter at 6 min mile pace. 

Treadmill run, 1 mile warmup 8:13 at 1% grade,  2 miles at 6:49 pace 1% grade, 1 mile cool down at 8:13 pace 1% grade, and one mile at 6:49 pace 1% grade.

It was my intent to run a time trial 5k, pooped out after 2 miles.  Nice to get back to some up tempo runs.  

B of BS Rools out

1 mile warmup at 8 min mile pace, followed by 7 miles in 51:16,  I am very happy with this tempo run given my runs over the last few weeks.  Treadmill conversion has the pace of 7:20 for the 7 miles of tempo running.   I need at least one of these runs per week. 

Early morning, 4:50 a.m. run, cold wind from the North, a little underdressed, did not get rained on, just beat the rain.  Legs road tired from the last two days of threshold and tempo runs.  Easy day again on friday, 5K on saturday. 

Easy run with Tony at lunch, Garmin, 5.00 on the nose, 42:29 time, 8:30 avg. pace. 

First mile 7 min. mile, struggled in the las 2.1 in 15:53.  Legs just did not have it today.  Sasha's son beat me today, very good effort on his part.  Two fellow runners I normally beat got me today.  Overall, still a good week of running.  The 7 mile tempo run on Wed. at a 7:19 pace likely took it out of my legs.   Syliva did not place today to the first time in quite a while.  Two top runners in her age division were there today, Cathie took first, Sylvia beat her a couple of months ago.  Fun day at the races no matter what the outcome.  Nice to visit with George Adams.

B of BS Rools out. 

Avg pace, entire run 8:25 - Did 7 short hill repeats, about 1/10 to 1/20th mile per repeat, good effort.  6:39 to 7:11 pace on the repeats, some a steeper grade than others.  Total distance on Garmin 11.09

Nice morning, great morning for a run.  Legs felt better than expected after the 5K race yesterday.   

Early morning run, beautiful temp and morning.  Starting out, legs were tired, I should have stayed in better.  The run got better, nic 8:30 pace. 

Lunch time, circuit weights, upper body and legs. 

Early morning run, 4:45 a.m.,  tough to get going when I am half a sleep.  It seems I am always running slower with the same effort.  1:19 to run 9 miles, felt like an 8:15 pace, close to a 8:50 pace.  Go figure.  I may do a few 1/4 mile repeats on the treadmill at lunch. 

B of BS Rools out.

Lunch time, 3/4 mile warmup easy, 1/4 at 6 min pace.  Decided to stop at that point, hamstrings a little sore, did not want to take a chance and aggrevate.

Run, Run, Run, have some fun,Fun,FUN.  I have to tell myself to smell the roses and the skunks, love seeing the fox and enjoy the cool morning, or I would really have a negative mental attitude about a run like today, 9:21 average pace, feet in a mud blog.  I hope for wings under my feet on the next morning adventure with Devine Miss M singing.

B of BS Rools out

Early morning run with Sylvia, time to start our build up fot TOU and St. George.  Sylvia ran very well today, we averaged 9:04 when we were running.  We stopped a few times to drink and stretch.  It seems Sylvia may have a great fall marathon season.  She is in better shape right now for long runs than she has been in the last 3 years.  The 3 half marathons she has ran this year have likely helped.

Critter Watch:  1 small deer, 5 pelicans flying, 1 bald eagle flying, smelled skunk with no sighting.  The early morning runs catch the wildlife.  Today was the first deer we have seen this year along the Jordan River Parkway.

Nice morning run, many dog walkers, station to station run, legs felt very good, energy a little on the low side.  *Note, Sylvia received her 2nd place plaque in the mail from the Ogden Half Marathon yesterday.  Nice award for 2nd in her age division. 

Norman Rockwell Saturday Evening Posts - Just like out of the post, sunday morning scene.  The sun was cresting the Wasatch, an old lady, 85ish, on a old, old, three wheel bike, pedaling as hard as she could an only moving like a turtle.  I wish Sylvia would have been there, with her expensive camera.  It was a classic shot.   

Gardner Village and home.  Nothing special about the run, easy day, running up City Creek tomorrow morning. 

Critter Watch:  Small Fox

Lunch time - two miles on the treadmill at 8 min mile pace.

Upper body circuit weights. 

State Capitol, up to city creek canyon, up the canyon 3 1/2 miles and back down.  Ran with Sheldon, Colleen, Brett and Frank.  Nice effort going up and coming down.  Good to practice the up hill and downhill running.  Sheldon and Collen gapped myself, Brett and Frank coming down by 150 yards.  Picked up the pace to a 6:20 pace for about 1/2 to catch and pass them just before the bottom.  This will now be a weekly run until St. George. 

Garmin:  Overall pace 8:17, 

Easy recovery run, slow, legs tired.  I read an interesting little article about running in the morning.  It said that it takes about 3 hours for your muscles to restore after your wakeup and eat a bagel and energy bar and that you should alwasy do this before a race.  It makes sense that it should apply to morning runs also.  It may partly explain why I often have low energy for early moring runs.  I usually eat a banana, 15 minutes from alarm and out the door.

Treadmill run, could not get my butt out of bed this morning,  7:48 conversion pace.  I didn't want to run too hard with a 5K on saturday.  I have lost 2 pounds, I now need to keep it off.  Down to 154, goal 148 by St.George Marathon. 

B of BS Rools out

Early morning run, home to the Veterans Freedom Memorial and back home.  Very relaxing, nice, 5 mile easy run. 

Sylvia, 2nd in her division, 105th overall, 25:40 - I mention her first, as she did the best today.  Her best 5k time in quite some time.  The couse measured 3.08 on my Garmin and 3.11 on Chad's garmin.  Close enough, not a certified course. 

The race started with us close to the front, I could not get my legs moving, Sylvia passed me and gapped me by about 30 yards, finally got going at about the 3/4 mile mark, caught Sylvia and passed her.  My first mile was 8:27.  The last two miles were at about a 6:55 pace.  I have been sick with a cough all week.   It was fun to pass about 50 runners after the first mile.  It was likely close to 85 at the finish of the race, hot morning.  I really like the course better than the last few years.  They ran us into the west side loop of Libert park and back out.  The race had kind of a fun run race feel to it with a free entry to the arts festival.  Happy with the effort, not the time. 

B of BS Rools out. 

Nice sunday early morning run along the river.  8:40 aveage overall pace. 

Easy - Hard Miles if that makes sense.  Ran outside at lunch with Davey.  The first half of the run was into a hot head wind, and the second half the wind stopped, or it seemed like it.  Almost too hot for a lunch time run. 

Ran an extra, who knows how many miles, chasing my grand children around the playground.  Watched Tigger the movie, I had bouncee legs also. 

Day off today, circuit weights, mental relaxation - no ice cream. 

Run from state capital, un City Creek Canyon 3 and half miles and trun around.  Good steady hill workout.  Ran with Sheldon this moring.  We plan on extending the run another half mile each week until we are running all the way to the rotary and back..

The hills are always tough, hate and love triangle,  I love the hills when the done, hate running up them in the moment and my common sense tells me they are needed for good St.George Marthon.  It is much easier to run with friends than to trudge up yourself.

B of BS Rools out

Early morning easy run.  Nice to get out in the fresh air of the mornng.  Circuit upper body weights at lunch and some exercise ball hamstring exercices.  Seemed to recover will from the City Creek run yesterday. 

I only have two races next month, I am trying to talk Sylvia into adding another, she thinks we race too often.  Murray 5k and Bryce Canyon Half Marathon. 

Early morning run, 8 min. first mile, then ran the next two miles in 13: 58, ran easy the last 2 miles.  It is very tough to make myself pick up the pace during an early morning run.  I need to be mentally tough.  Happy with the effort, the first three miles, even with the 8 min. mile the first mile was 20 seconds faster than my 5K last saturday. 

Note, it is fun to run faster when you have the feeling of flying.  It is not often I feel like the Devine Miss M is singing while I running.  Today was one of those days, at least for a couple of miles. 

Old shoe story:  My wife never chucks old running shoes.  She cleaned out the garage, washed a bunch of old running shoes that I had forgot about.  She then dumped the 11 pair of shoes, clean, on my side of the bed.  Now, I wonder, do any of them still have some good miles left?  It is always hard to part with our old friends, even if they be shoes.  By the way, I still have the shoes I ran the 1996 Boston Marathon in. 

Early morning start to beat the heat.  Sylvia and myself, we took our dog Sammy the first two miles.  Sammy really gets upset if she does not get to go run a couple of miles.  She sulks all day if she does not get to go.  Anyway, we tried to stay in the shade of the trees along the trail as much as possible.  Our method worked for about half the run until the bikers started hitting the trail, we then had to stay on our side.  Not the best long run we have ever had, but, nice and steady.  I think we will sign up for the Provo half marathon.  That we give us 3 half marathons this summer.  With the effort of a half marathon it is almost like a 20 mile easy run. 

Garmin:  I have really liked most of the features with the Garmin.  But, the pace per mile really seems out of whack when the graph and zone charts display in the training center.  It seems the accurate display of pace is in the graph, right clicking on each mile mark to see the time and pace. 

First half running year summary:  Marathons - Salt Lake and Ogden- below par, strider half marathon - 7:30 avg pace - best race of the season so far.  Best 5k 21:29  - Over 1250 miles for the first half.  No injuries - need more quality work - Goals - run City Creek for the hill workouts once per week, run a race or a tempo run once a week.  (have more guts in races)

Early morning run.  I tried to give it a pretty good effort, 1:09 for 8 miles.  I just can not seem to get going in the morning.  8:37 pace.  Beautiful morning, nice to get out in the early day.  I plan on doing a few 100 stride outs at lunch.

4 x 1/10th miles strides, 6:55 pace, mixed with slow jogs. 

AirZoomElite6 - 589

 AirZoomElitePink - 286

Treadmill run, lunch time,  nice easy tempo run, 7:41 pace,  38:24, treadmil; cpmversion. 

5k in Murray, may be hot on the 4th, hope to avg somewhere close to 7 min pace. 

I really need to follow the Kenyans, 2 tempo runs per week.  I can force myself on the treadmill to do it, it seems tougher mentally out side to hold the pace.   I am still waiting for the Devine Miss M to sign and give the lift. 

AZ6 - 595

Murray 5k, happy with the effort, not so much the time,  my time was 30 seconds faster than the heart of holiday and the Art Festival race 2 weeks ago.  There was no doubt that this was going to be a hot race. 812 runners for a 5k is a fairly large group.  Myself and Syvlia warmed up for about a mile.  We lined up about 3 row back to avoid the walkers and really slow runners, good decision based on the crowd.  I had said to myself before the race to go out at about a 6:45 pace.  I did not catch my first mile split, the second mile 14:16 total, 7:08 pace.  Ended up at 7:10 pace.  The last mile of the race has the most incline, only gave back a few seconds. 

I was surprised to get 1st, top runners in the division must have ran other races today.  Sylvia had a very good race and continues to knock time of her 5K, 25:30.  She was 4th in her division today.  3 of the betters runners we see at races showed up in the division today. I expect if Sylvia's time keeps improving she can give the second and third place women a race for it. 

Prize drawing:  Sylvia won a family tent (heavy) and I won a DVD player that has HD.  We also got two dinners to the Spagetti factory with our entry. 

I recognized other bloggers today, Chad and Breanna. 

Early morning run, 5 miles south along the river trail, no runners, no walkers, just me and the 4 deer this morning, 9:05 avg pace.   Lunch time run on the treadmill, 8:15 pace for two miles.  Circuit weights, upper body. 

Signed us up for the Greek Festival 5K today, rather than the Alta Peruvian.  The Alta run kind of scares the crap out of us with the steep down hill.  One slip and you would be ragged torn up.   

Easy 5 mile run this morning, 4:45 am.  Nice and cool in the morning.  Cut the run short to not get too wore out to do a treadmill workout at lunch.

Treadmill conversion Workout - Pace converted based on conversion chart

Each 1/4 mile followed by a walk until heart rate reaches 120 and then run easy for a 1/4 mile at 8:25 pace and then begin the next 1/4 mile repeat.  As the weeks progress, reduce the recovery and rest time.

1 mile warmup at 8:25 pace

7 times 1/4 mile, at 6: 12 pace -  93 seconds - recovery sesson walk and easy run between

Last repeat = 1/2 mile at 6:12 pace - 3 minutes 6 seconds, followed by recovery walk

Summary, felt good about the effort and ability to run a 1/2 mile for the last repeat at the same pace.  I plan on progressing this workout to shorter recovery periods and all 1/2 mile repeats over the next two months.  Hopefully, this will help drop my 5K time to give me a shot a breaking 21 minutes (one of my goals for the year) .

B of BS Rools out

Started the run later than I wanted, starting to get hot, took our dog Sammy, standard poodle, for the first three miles.  She ran great the first two and then was running out of gas.  We dropped her off at home and headed out for the last 7 miles.  Sylvia was feeling great today and was throwing in a few pickups.  I don't know if she was doing this to rub it in or what.  I kept up on a couple of them, she kicked my butt on the others.  No superhero powers for me, could not run two hard days in a row.  But, we finished the run, heat and all.  We ran into George Adams, former long time president of the SLC track club and talked to him for a few minutes.  He is recovering from plantar faciitis.  We have had some good battles in races over the last 10 years.  

It was good to see Sylvia getting faster and more endurance.  I expect her to have a very good St. George Marathon this year and have a shot at placing in the top ten in her division again.  Placing in the top ten in a division at St. George is a big deal to most runners as you get a nice rock plaque and it is really tough to place based on all the runners from around the country.  I expect that I would need at least a 3:15 to sneak into the top ten.  I have some work to do.

B of BS Rools out.  (one of my better training weeks this year)

Run along the Jordan River, to 4100 south bridge and home.  Avg pace per garmin, 8:57.  Nice recovery run.  I am trying to decide what workouts to do this week with an 18 miler next saturday.  If I run city creek on tuesday, hopefully recover and complete an interval workout on thursday or a tempo run.  I find as that I have got older that 3 days seems to be the optimal recovery time.  The issue, this limits certain workouts.  I am leaning towards using the city creek run as the interval workout with hills, pick my spots to do some fartlek with thursday as a long tempo run.  My concern, half marathon on 21 July, Bryce, the long tempo run may be of more value than the intervals.  

Reading this blog back, sounds like babble, yada, yada, yada,

Morning run, smoked three packs of cigarettes during the run, smoke from Oregon and Utah fires.  I don't know if it was smart to even run this morning.  Took it slow and easy, 8:45 pace.  Three miles on the teadmill at lunch 7:55 pace.  Upper body circuit weights.  I ordered a book on core strength for endurance.  "Core Performance Endurance"    Mark Verstegaen. 

Day off, felt like my body needed a rest.  City creek in the morning with Diana, Colleen, Tony and maybe Sheldon.  It will be tough and fun at the same time. 

Utah State Capital, easy first mile to the start of City Creek Canyon.  Started with Diana, Colleen and Tony.  This was Diana's first time up City Creek this year.  Colleen held back and ran with Di, Tony turned around at about 2 miles up the canyon (never found out why).  Found myself running alone up the canyon at about 1/2 mile going up.  I decided to push the pace going up.  Waited for about 4 minutes at the 3 and 1/2 mile marker for Di and Colleen.  We ran half Di's pace and half Colleen's pace on the way down.

Avg. pace 8:33, sounds slow, but, some of the steep parts going up kill the pace.  Garmin says 900 feet elevation gain in 3.5 miles. 

Anyway, happy with the uphill effort.  I am going to run more at lunch today, treadmill. 

1 mile on the treadmill at lunch, 8:20 pace.  Leg weights. 

B of BS Rools out.

Early morning run, legs felt good today considering City Creek hills yesterday and leg weights.  It was a hot muggy morning, like running in Texas.  I may do a few 1/4 repeats at lunch.  It has been interesting reading some of the blogs for "new runners".  We were all there at some point.  It seems like a long road in the beginning.  As I told one of my kids about college, (same for running) time will pass whether you go to college or not, don't think about how long it will take to get in shape, one day at a time. 

It has also been interesting to read blogs on some of the great young runners.  This state really has some talent. 

Lunch time short run, 2 x 1/4 mile at 6:10 pace, 1.5 easy miles. 

Tempo run treadmill, conversion chart pace:  7:11,  35:53 for five miles.  I know this is not fast, but, I am happy with the effort given my last 5K on the 4th of July was at a 7:17 pace.  Treadmills are easier because they hold the pace for you.

I read the tinman and am going to run these runs at least twice per week and try and make them one miler longer each week. 

Mine and Sylvia's long run did not go as planned.  Sylvia had a bad tooth ache last night and took some medication.  So, I ran the 18 miles as the lonely long distance runner.  2:39:15 at a 8:50 pace.  This week was one of my tougher running weeks of the year with City Creek Canyon, 5 mile tempo run, 18 miler for total of 61 miles this week.  I am starting to feel better about my conditioning, keepup the tinman, ladders next tuesday morning, 1/2 marathon at Bryce next saturday. 

Easy run, hot, hot, hot,  96 degrees.  I decided to complete a short run in the heat, hopefully to better aclemate.  No fun, but, may help in a few hot races to come over the next few weeks.   Garmin,  8:40 pace to the turnaround water fountain and 8:40 pace back home.  Legs were heavy, either from the heat or the long run yesterday.

Early morning run along the Jordan River, North to 4100 So and back home.  Forgot the Garmin this morning, pace seemed about an 8:45.   I may run a few more miles later in the day.   Sylvia has a tooth ached, hopefully she can get into the Dentist today.  She has not run for 4 days and feels like a slug.  Also, she is grouchy from not running. 

Ran 2 miles in the heat, 4 p.m., trying to get use to the heat.  Tough to get going.  8:51 pace. 

Sylvia is no longer grouchy, got out and ran 7 miles. All is well in BS run land. 

Run after work, 92 degrees. Ran the first 6 miles 8:25 pace and last 2 miles in 9 min miles.  I long for 50 degree weather.  Nothing special about the run from a running perspective.  The Murray police are watching for grafftie crud duds, no luck catching them, the cops can't run that fast.  Once in while we see rookies from the police force running on the parkway, many of them really struggle.  I don't know how some of them would catch the bad guys. 

B of BS Rools Out. 

Early run, tried a new pair of shoes today, may wear them in the race on saturday.  The felt good. 

Lunch time, short run, treadmill,  1/2 mile warmup, 2 miles at 6:45 pace, 1/2 mile a 8 min. mile pace.  I may have been able to push past 2 miles at the 6:45 pace, did not want to push it too much, may trash my legs for the Bryce 1/2 marathon on saturday.  I was very happy with the two mile effort. 

B of BS Rools out. 

Easy run, along the river trail 2 miles and back home, no run tomorrow, taper for saturday.

Upper body weights at lunch, getting some medium guns back, maybe 22 caliber.  That is about as high as I want, no extra weight needed for running.

Took the dog Sammy for a walk, she was itching to run, she thought we were going for a run.  Ran two 100 pickups with her at about 6 min. mile pace.  She loved it and was happy to walk home after that. 

B of BS Rools out

First time running this race, drove the course the night before to get a plan.  No plan, go for it.  The race within a race:

Running friends Colleen and Harry, Colleen is in the 55-59 (won her age division at St. George last year) and Harry is 71 and likely World Class in his divisioin.   My last race with these two, they both beat me at the Holiday 5k by over 1 minute.  The night before the race, Colleen kind of said her goal was to beat me or stay close.  She is amazing, so is Harry.  Collen ran a 1:38 and Harry a 1:40. 

I spend much of the night before visulizing a good smooth race.  No guts no glory.  I had decided to try an be at 7 minute miles at the end of the big downhills, ends about 5 and 1/2 miles. 

1.  The race start was perfect, me and Sylvia warmed up with a half mile jog, we stayed at Ruby's Inn.  We started about three or four rows back.  The starting gun went off 5 times, the starter was trying to be funny.  Not so funny, some of the front runners stopped, thinking it was a false start.  Luckily, no one went down. 

2.  The first mile seemed to be a slight downhill followed by about 3/4 mile uphill at a 1 percent grade before the big downhill miles. 

3.  The steep downhill, does anyone run this very well?  Just tryed to stay smooth and not pound the quads.  A did not get my Garmin working correctly, did not know the time or the splits.  At mile 6, Collen pulled up along side me and said we were on 7 min. miles. (42 minutes).  Shortly after mile 6, next water stop, Colleen stopped, I quickly drank and moved along.  I expected Colleen to soon pull up along side and pass me, I never seen her again.  After the race she told me that she had pounded the downhill and walked thru every water stop.  She still set a PR at 1:38 something.  Great for her.

4.  Harry, great, great, veteran runner at 71, this was his first half marathon in 15 years and he ran a 1:40 something when he is only training for 5Ks.  Amazing.  (Harry ran a 34:24 at Des News 10k when he was 50 years old.)  The race organizers had him in the 65 and over division.  (I really wonder about respect for older runners by race organizers and some younger runners.)  By the time they got to Harry's division 9/10ths of the crowd had left.  What a shame, he deserved as much applause as anyone in the race. 

5.  Back to the race, my legs were about done at mile 6, pounded the downhill pretty well to get on 7 minute miles.

6.  The remaining race was hanging on, not letting the legs say no.  Legs starting feeling better at about 7.5 miles, the mile from 6.5 to 7.5 felt like my slowest mile recovering from the severe downhill. 

7.  Hung on, averaged 7:18 pace for the half marathon, 7:17 was my pace the Murray 5k a couple of weeks ago.  Very happy with the hang on effort the last 7 miles.  (Talked to the first place runner in my division, he just moved to Salt Lake the last month from South Africa)  I am going to need to get much faster to have a chance staying with him.  He passed me at mile 8 and was cruising. 

Road Kill Report: End of the Big Downhills: Had 2 runners pass me and passed 8, positive road kill 6 runners.  Commando points 6. 

Sylvia, she ran her best half marathon with a 1:50:26, 2nd in her division.  (8:27) pace.  Great race for her.  Sylvia got beat by a relation to John Cahill.  Sylvia hung with her the first 6 miles trading the lead back and forth.  Trying to beat her likley cost Syliva some time overall.   

Legs felt today like we had ran a marathon, not a half marathon.  

This course is tough to compare to other half marathon courses.  The legs tell me it was darn tough, the elevation drop tells me it was easier than the Prove Half, Stiders Half or Hobble Creek.  I will be able to compare, we are running both Provo Half and Hobble Creek. 

Good luck to all the bloggers running the DesNews Marathon or 10K. 

Last note, the winner of the race, Hoby Call, won a free entry into the St. George Marathon and did not seem happy with the entry.  He set a course record at the Half. 

Run 1 mile up an ATV  trail from Ruby's Inn.  Slow recovery run.  I seen 6 antelope on the trail.  It felt great to run with the smell of pines and 55 degrees.  It was great. 

Easy recovery run, 9 min. mile pace. Felt good to get out an run.  I hope it helps the legs recover from the 1/2 marathon.   

Early morning run, wanted to get done to go watch the Des News Marathon runners on Foothill.  Easy run.  Made it up to foothill in time to see the two first place runners, black guys from?  The third and fourth place runners were running together, the top blogger Sasha and someone else.  They had a good 4 minute lead on the next runner.  I expect Sasha took 3rd or 4th and was in the money.  Carol Cannibilis was the first women by a mile. 

The people you meet and when:  A story - when I was in the active duty Navy back in 1970, we were ported in Subic Bay - Phillipines, the ship was next to another destroyer and we had to cross her brow to go onto the pier.  As I saluted the flag and requested permission to come aboard, I was saluting a long time childhood friend I did not know was even in the Navy.  Today I had another one of those experiences.  I parked on a small side street off Foot Hill waiting for a couple of my running friends to pass.  A large Victory motorcylce parked next to me.  The person the got off was another child hood friend I had not seen for 39 years, his son was in 5th place behind Sasha running the marathon.  I don't know the son's first name, last name is Olsen.  I took his son's picture and talked about old times a little.   You never know where you will meet someone. 

Lastly, my long time running buddy, Brett, appeared, I ran with him about 1/4 of a mile and talked, Frank another running buddy had pulled over sick, upchucking, at mile 6.  Brett did not know if he had kept going or not.  The first words out of Brett, he hates the new DesNews course, way too much down hill.  

I got a good picture of Sasha and Brett.  Look forward to reading the race reports. 

Early morning run, about 9 min mile pace.  Did some strength yoga with Sylvia last night.  I really need some consistent core work.  My house got toilet papered last night.  Sylvia caught the two neighbor boys last night and they ran like heck.   They must of used a dozen rolls of bum fada.  I sure the parents will not be too happy given the price of toilet paper.  So, 10 minutes after my run this morning was getting toilet paper off the tree.  We have a globe willow, could not get it all.  Boys will be boys.  I have still not fully recovered from the Bryce Half Marathon last saturday.  The down hill really pounds the legs.  The race had a 1800 foot elevation drop.  The DesNews marathon had a 3200 foot elevation drop.  This all sounds great for a fast time, but, my experience tells me that this severe of a drop costs more time than it saves with the pounding on the quads which slows you down when you hit the flat or rolling hills. 

Lunch time run, 2 miles at 8 min. mile pace.  Upper body circuit weights.  Attempt to get my weekly mileage to avg. 60 for the next 8 or 9 weeks along with speed work.