| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 879.65 | 97.84 | 49.59 | 2.00 | 1302.35 | 2331.43 |
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| Weight: 161.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Easy run, from home to Redwood Multi purpose center and home. 80% of the trail snow packed, avg. pace 8:45 Ran in the La Femme shoes, good shoes. *Note, the avg pace is somewhat higher because of the trail running conditions, packed snow with each foot planting and takeoff with movement.
Nice start for the year.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Awoke to the sounds on silence, no garfunkle, beat the alarm. First thought out of bed, how darn cold is it this morning. The weather forecast is often not accurate for tempature. It tends to be about 5 degrees colder down on the river trail. Anyway, bundled up like a transient looking for a home and headed out the door. Although there was a crescent moon shining thru the high foggy clouds, icy spots on the trail were hiding. In order to stay biffing free, stayed on the packed snow for the run. As I ran, what is great about this morning? Many things, just could not think, too cold.
Plan on adding a few miles at lunch, striders or some hill repeats. Much chatter on the blog this weekend, everyone hyped up in support of racers and looking forward to a great 2008 runner year. Lunch time treadmill, started at 1% incline, 7.2 speed, increased incline every quarter, left at the same speed, to 4.5 incline for the last quarter. Easy mile cooldown.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.54 | 0.00 | 0.75 | 0.00 | 0.00 | 11.29 |
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Early morning, decided to run on the road this morning. Run was ok, but, I now remember what a constant concern runners have for cars. Be careful all you Mad Max Road Runners. I will be back on the trail after this morning's experience. Ran in the La Femme shoes again this morning. Good shoes and no one can see the color of them in the dark.
Lunch treadmill run, 12 x 100 yard striders, 6:36 treadmill adjusted pace. The rest easy miles.
Stay Cool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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Ugly betty miles, easy, nice morning, warmer, legs in a funk.
Maybe too many miles this week, run some more at lunch.
b of bs rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
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Snowy run, looked like mother nature was ready to unload a foot of snow. Headed out the door in a rush, really only snowed about an inch or two, wet snow. Ran into Cody, one of the top runners on the blog. Cody, asked if we should run together. Well, I was almost home. Would like to run with him, it would be an easy run for him and an threshold run for me. See if we can hook up next time he is down on the parkway.
Normally, on saturdays, me and Sylvie run together. She is still healing from tweeking her hammy during our run last week on the snow/ice.
Did a weight workout while Sylvie rode the excercise spinning bike for an hour. We watched Boune Conspiracy while working out. I think we may buy a treadmill for next winter. We just wonder sometimes, so cold, bad footing, are we really getting a good run sometimes?
*Note, jumped to 75 miles this week, back down to 70 for a few weeks, too large a jump from averaging 67 miles a week the last 10 weeks. My legs have been a little more tired than normal, likely increasing miles this week. I thinking 70 to 80 per week will be my upper limit by the time St.George hits. Not too concerned about the SLC Track Club and Striders series, use those as good hard training runs getting ready for Ogden marathon and other races to come. I do not expect age 50+ PRs in those races, do hope for age 50+ PRs in later races.
I ran my first marathon in 1982 and started running in 1981, age 57 now, keep running as long as possible. Over the years, all kinds of injuries, 4 stress fractures, 3 hamstring pulls, 1 hip flexor, 1 plantar faciitis, 4 or 6 IT Band, 2 calf pulls, and a few others. I guess injuries will happen when your trying to improve, pushing, but, they also just happen.
B of BS Rools Out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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Odd Run today. Decided, from reading the dark horse's blog, to give the Olympic Oval running track a try today. When I got there, the only people were about 100 Army reservists doing a PT, there were in the process of doing pushups and situps. Interesting, kind of deja vue, I was in the Naval Reserve, CPO, for 22 years. Well, ran about 8 laps and the Army guys had moved to the track to get ready for their 2 mile run. When I came around the track they split like the red sea to let me go thru, I gave them all high fives on both sides, just like in some races. It was pretty cool. As I came around the next lap they were ready to start the 2 mile timed run. About 30 yards after I passed them, the leader said go. I wondered if their would be a real runner in the group. Sure enough, a young Army guy was quickly at my side, decided to stay with him as long as possible. To my surprise, when we came around, after the about 7 something laps, the young Army guy had a about a ten second win on me. He ran a 13:00 flat and I ran a 13:10. I was pretty pooped. The Army guys doing the timing were real supportive yelling at me and yelling my finishing time. So, I ran a sort of race today with Army guys and girls. I took a couple of minute break and then started running around the track. Lapped well over half of the troops. I was going to stop at 40 laps, about 12 miles, but, a couple of runners hit the track when I was at about 30 lapes, ran 20 laps with them at an 8 minute mile pace. I slowed down a bit to run with them. Good running chatter with them. I kind of lost track of the laps, either ran 50, 51 or 52.
It was nice to run 8 minute miles again without snow, ice, wind and 20 lbs of extra clothes. I really thought I was getting slower and slower.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.25 | 0.00 | 0.00 | 9.00 |
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Monday morning came without no warning of what was to be, O' monday morning. The mamas and the papas were not runners. But they knew about mondays. Bloggers, have a great running week. Treadmill, 8:25 pace converted. Switched between two treadmills to lessen impact or repeated steps. Legs a little tired from yesterday. There is likely no way I could have ran outside this morning without real risk of biffing. The parkway is a sheet of ice, the streets around my area have no shoulder and are icy. I hope conditions improve today.
I long for the summer days.
Lunch time, 10 minutes warmup on excercise bike, 1 mile on treadmill with 4 striders at 6:36 pace. It is interesting how you can force you self to pick up the pace on tired legs. Cool down, stretching.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
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Early morning, no sun shine, no walkers, no bikers, no dogs, no other runners, just me the lone morning runner in the dark trodding along a snow packed trail dodging ice patches. I know it was not colder than other recent morning runs, but, the legs were saying what the heck are you doing running out here. I need a vacation.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 10.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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Treadmill run this morning, started at 8 min pace and gradually, every lap moved to 7:13 pace (converted treadmill pace) for the last 8 miles. Picked up the pace the last 1/2 mile to 6:50 pace.
Very happy with the effort, total time for the 10 miles 1:13:00. *Personal note, this run was with no taper, no warm up miles, straight out of the shoot. It seems the increase in miles is starting to payoff with more speed endurance. May run a few easy miles at lunch. Lunch time, 2.25 miles, stretching.
Last note, don't know what category to put miles in, somewhat between threshold and marathon pace miles.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.15 | 0.00 | 0.25 | 0.00 | 0.00 | 10.40 |
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Good News!!!!! I will not need to carry Sylvie's gym bag at Moab, I am in the Moab Half Marathon. I better get training.
Early morning, baby stepped the run thru ice patches along the parkway.
Lunch time, ate a pizza while I ran, 1.75 miles on the treadmill with 4 x 100 yeard striders at 6:36 pace. It was an imaginary pizza.
b of bs rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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Nice morning for a runner, upper 20's this morning. Ran part of my run on the road this morning to avoid ice on the parkway. Funny thing, it seems everyone trains different when they have a goal, getting into Moab Half now gives me a goal, lose 4 pounds by then, no more Jelly Bellies, cookies or icing from the inside out at night. The blog is getting to be like a bunch of simblings, joust, battle and makeup like it never happened. Good thing, cause the blog has been way fun.
Lunch time run, eating a pastrami cheeseburger from Apollos, while running on the treadmill, 3 miles easy in 23:40. The eating was imaginary.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Easy run saturday morning, had to run early as we are baby sitting our of our grand kids all weekend. Holy Cow, I am hungry, I could eat a horse. Enough with the WW. We need food to run, lots of calories. We are generally taking about non-runners here? I hope they become runners and don't need WW.
B of BS Rools Out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.37 | 0.00 | 0.00 | 0.00 | 0.00 | 8.37 |
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Early run, skiff of snow on the trail made the morning a pretty sight. Footing was still steady and careful as she goes. It is hard to get a true sense of fitness this time of year when the conditions slow your down. Some runners have mentioned how slow they feel, me too. May run a few more miles this afternoon.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 9.00 | 0.00 | 0.00 | 0.00 | 12.10 |
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Dreadmill, treadmill, what a morning. My ipod went out 1/2 lap into the warmup mile. Oh boy, had to depend on my own concentration without music for 10 miles and I can be pretty boring sometimes trying to entertain myself. The treadmill is an interesting animal. I gradually increased the pace to 8.4 speed and ran that pace for the last 9 miles. (Total time for the ten miles 1:11:52, about 1 min. 8 seconds faster than last week). 7:10 treadmill converted pace for the last 9 miles. Happy with the tempo run. Ran the last 1/4 at 6 min. mile pace. Thoughts about concentration, my legs felt about done a 14 laps, I just told myself to hang on until 20 laps, then another goal and another goal, made it the 10 miles.
I am still not quite sure if I am doing the Tinman tempo runs at the right pace. My 5K race pace is about 6:54 and running 7:10 pace for 9 mile tempo? Just does not seem to make sense some times. I remember Lybi saying how can you run a half marathon, it was downhill Hobblecreek, at the same pace as a 5K. Good question? Maybe these old legs know only one fast pace. Anyway, so much for the rambling. I plan on doing some type of hill workout later in the week.
Lunch time run, excercise bike 5 minutes to loosen up and 2 miles at 8:10 pace on the treadmill.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.57 | 0.00 | 0.00 | 0.00 | 0.00 | 8.57 |
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Body be good run this morning. Nice to get out with John Denver, throw out the watch, move to the country and eat peaches. Well, wrong time of the year. it actually felt like there was hope for spring.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.70 | 0.00 | 0.30 | 0.00 | 0.00 | 15.00 |
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Tired of the yada yada yada, Ran 8 miles on the the treadmill this morning, avg. pace 7:50 with 6 x 100 yard strideouts at 6:19 pace. Ran 1 mile easy cool down. I am now happy with the treadmill, I got to run outside at lunch. Ran with long time running buddy Brett, talked the whole way about work stuff. We don't get a chance to run together much because of the project I am on and his hearings. Ran accross Redwood Road by the Northwest Multi-Purpose center and to the Rose Park Golf course. I was not that cold with the wind blocks. Very happy to get a 15 mile day in during the week.
happy b of bs rools out
Nice to hear from MichelleL today and always nice to hear from my everyday bloggers.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Cold, cold, fingers still tingling. Odd run this morning, in the dark. I though that I could here something following me, like stalking me during a section of the parkway. It was likely just my imagination. But, later on, a fox darted accross the trail right.. It seems from all the years running in the dark that nothing would phase me. Anyway, back to the running business. Legs felt much better today than expected after yesterday. It seems that the my legs have generally acclimated to the increase in mileage. Don't know what all this means, but, I remember Jody mentioned ugly miles, the fewer ugly miles the better. Will likely run a few miles at lunch and lift weights.
Lunch time, 2 miles 8:15 pace, hamstring ball excercises, quad, hip, hammy an calf stretches.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 2.00 | 0.00 | 0.00 | 4.75 |
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Grinder, Grinder, Grinder, workout. Treadmill:
1/2 mile easy 8:15 pace, .5% incline - 1.5 miles at 8:15 pace, 3.0% incline
Rest - 1/4 mile easy 8:15 pace, l5% incline - 1.75 miles at 8:15 pace, 4% incline
Rest - 1/4 easy 8:15 pace. .5% incline - 1/4 at threshold pace 6:04 with .5% incline
Rest - 1/4 easy 8:15 pace - 1 mile at 6:40 pace, .5% incline - 1/8 easy, 1/8 at 6:40 pace, etc.
One of those days, almost took a day off, glad I did the workout. No doubt, with Gwen, IPOD.
Gool luck to all the fast running chickas and fast duddas at Painters.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Body be Good Miles - Ran the first three miles with Sylvie and Sammy. We dropped Sammy off at home and ran another 5.2 miles. Cold south wind today. Running north was great. Legs somewhat tired from the workout yesterday. It seems hill workouts tire the legs more. Sylvie's Hammy was much better today and she had a good run.
Good to have another 70 mile week. The challenge will be to keep the 70 weeks with races during the week. I may need to change my running pattern.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.18 | 0.00 | 0.00 | 0.00 | 0.00 | 13.18 |
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Body be Good Miles. Great to read the race reports and comments. No doubt, with Gwen, the blog will help make us all better runners and members of the running community. Personally, has not translated into improved race times, but, have raised by weekly average miles over the last three months from 50 to 70. I would not have attempted such a challenge without coaching comments from Sasha (kind of ) Paul, Coach Holt, Kory, Tom, Mike and a few others. A shout out also goes to Chad and the tuesday Blacksheep, get back to those workouts when the weather gets better.
B of BS Rools out, have a great training week. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.38 | 0.00 | 0.00 | 0.00 | 0.00 | 8.38 |
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Snow is still coming down. Sylvie bought me a new pull over head cover. I put it to good use today. Plowed thru 8 inches of snow. Seen no other runners. Checked my garmin, 10 minute miles plowing thur the snow. Spring, Spring, spring, where art thou spring. Fun to read all the blogging comments for painters. May try a few more miles with Sylive later in the day if the snow stops.
BofBSRoolsOut
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 9.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Treadmill tempo workout this morning. Right away, my legs were a little tired from the snow plow run yesterday. Broke the workout into three segments: (all segments at .5% incline)
Segment 1 - 1/2 mile easy warmup 8 min pace (increased the treadmill gradually until at a 7 min. mile pace at 1/2 mile - ran 4.5 miles tempo with last mile increasing the pace each lap until at 6:40 pace the last lap. Total 5 miles - Full Recovery
Segment 2 - 1/2 mile easy warmup 8 min pace (increased the treadmill gradually until at a 7 min. mile pace) ran 2.5 miles at 8.7 speed with the last 3 laps increasing the speed to 8.8, 8.9 and 9.0.
Segment 3 - 7:30 pace for two miles with the last two laps at 8.7 speed.
Conclusion: Total (4.5 and 2.5 at tempo pace for a total of 7 miles) 2 miles at avg. 7:30 marathon pace and 1 mile easy at 8 min. mile avg. pace.
*Note, this is all guess work, I have no idea what my tempo pace or marathon pace is right now. Last race was St.George marathon and averaged 7:42 pace. Funny mental thing, whenever I started dragging today, kicked up the pace a notch and thought about the commando points that I have been awarded and will hopefully use in a future race. Anything to get thru a workout.
Lunch time, treadmill run 4 miles at 8:15 pace, body be good miles.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.17 | 0.00 | 0.00 | 0.00 | 0.00 | 11.17 |
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Body be good miles, adventure run around Murray streets as the parkway was in bad shape. First few miles were slow as she goes and then legs starting feeling better.
Lunch time run, treadmill, 3 miles at 8 min pace, .5% incline. Legs a little road weary.
Completed hamstring ball excercises, roll stretches, quad stretches.
Nothing exciting unusual today, no Holy Cows, no WOWs, no super chicks, no Gwen and no Harry Carry.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.78 | 0.00 | 0.75 | 0.00 | 0.00 | 11.53 |
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Legs be Good run, nice morning, not as cold, cloud cover made lite so bright.
Lunch time: circuit upper body weights, hip stretches, quad stretches, calf stretches. 2.75 miles with 8 striders at 6:40 converted treadmill pace. Fighting a little cold.
OJ is my favorite color for few days.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Lunch time run with Colleen. We ran around the south side of the airport frontage road and over to the Wing Point golf course. Good to run with her again. Go Jazz , Go Mike.
It was nice to get outside with the temp. above 10 degrees.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake Track Club Winter 5K (3.1 Miles) 00:21:26, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.00 | 3.10 | 0.00 | 0.00 | 4.85 |
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Before race: Walking in the SaltAir builing, met James and his brother. Me and Sylvie got our race numbers and yelled hi to the darkhorse. The darkhorse looked like all business, had his game face on early. On the other hand, James was ready to run up the Oquirrh mountains. We saw Sasha walk in looking very regal. We stopped and talked to George Adams for a few minutes, form President of the SLC Track Club for several years. No one seems to be in much of a talking mood before races.
Pre Race Warmup: Me and Sylvie walked out to the frontage road course. Right away we could see that passing runners and staying safe would cost a few seconds or more off the race times. The road had two 2-foot dry running lanes for most of the race, opened up in some spots. This made it tricky to try and pass runners at times. Two young girls almost got knocked down at the start, they were running side by side in one of the lanes starting at the front of the race. It took about 1/2 to get in a good running groove where passing was less of an issue.
Half way point or about, out and back course, the leaders were coming back, Sasha was in third, last year's winner was kicking butt again. As we turned around the cone, passing and the running lanes became an issue again for about 1/2 mile as runners were going out and coming back. I got stuck behind two runners longer than I would have liked, when I finally passed them, one lady runner started holding on to me, she did really well and finished 4 seconds behind. (She was only 30 years younger than me, I did not tell her she got geezered).
The last 1/2 mile, I started to try and reel in a couple of runners, did not catch them, but almost, and likely helped my time. Did not kick as much as normal at the finish because of the safety issue with the road.
Quickly, went back on the course to run Sylvie in, seen Jody looking strong coming in, yelled at her, she was in a zone, ran Slyvie in until she started her finishing kick.
Race perspective, improved on same race last year 1 minute 37 seconds. 7 seconds off my best 5K since turning 50. The best shape I have been in, this time of year, since I turned 50. Bottom line: feel very well about mileage base, need to keep working on tempo runs and speed workouts. (One other minor comment, have been not feeling well with a cold for a few days, energy lower than normal, don't know what this means race time as it happens to all runners.)
After race talkie, talkie: Great, Jody ran a PR, met her and Paula, very nice WOWs. We talked to Sasha for a minute, visited with several runners while waiting for the awards.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.16 | 1.00 | 0.00 | 0.00 | 0.00 | 20.16 |
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Maria (without Carey) was by running buddy, pushing me forward going north and my para-sailing coach running south. I could almost hear Roger Petersen singing, instead, I sang the only two lines of the song I know. It was good no one was on the trail to hear me. It is pretty bad when even Clint Eastwood has better pipes. I seen no wagons to paint on the trail.
Lunch time treadmill: 8 miles to make a 20 mile day. Davey got on one of the treadmills just before me, that got me motivated to not stop before him, good thing he did 7 miles, I only had 1 mile left. Avg pace 7:45 with last mile at a 7:19 pace. Very happy to get a 20 mile day with the weather outside. I always remind myself when staying in bed seems good, run now or you may deal with unhappy weather later in the day.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.22 | 0.00 | 0.00 | 0.00 | 0.00 | 11.22 |
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Thank goodness for great winter running gear and shoes. All us WOWs are almost worn out with winter, but, we keep trudging, knowing that a PR or placing in our age division will not come without extraordinary effort. Every morning when I think about staying in bed, did the guy who beat my last saturday to win the age division stay in bed, I think not, so we dress, get it together mentally and head out the door. The interesting part of this morning mental game, once we are out the door, we are just running and enjoying the experience. Our bodies have learned from hundreds of past runs, we just put it in automatic if we choose.
Lunch time, treadmill, 4 miles at 8 min pace. Legs a little road weary.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.50 | 0.00 | 0.00 | 12.25 |
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Treadmill, early morning, 8 min. minutes, one potty stop at 2.5 miles. Last mile at 7:20 pace.
Nothing to report - uneventful dreadmill run.
Nooner Run - treadmill - 2.25 miles with 8 x 100 yrd striders at 6:31 pace, 1% incline.
Upper body circuit weights, hamstring ball excercises, gabbing with Joe, Teri and Mann. I don't know if gabbing counts as working out. But, when I am asked the same questions about running almost everyday it seems like a workout to keep responding thoughtfully.
1. Doesn't running outside burn your lungs
2. How far is that marathon anyway.
3. If I ran that far I would die.
I am sure there are many more. But, what is interesting, the same people keep asking me the questions. I try to encourage them to run, give it a try. Positive side, over the years, have converted 4 joggers at work into marathon runners. Once a runner buddy, always a running buddy, cannot have too many running buddies.
B of BS Rools Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.43 | 0.00 | 0.00 | 0.00 | 0.00 | 12.43 |
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Body be Good Miles - Run around the streets of Murray this morning, decided to hit the snow covered trail on the parkway for a couple of miles. Well, biffed it, tripped over a stick in the dark. Caught myself fairly well. Laying on the snowy trail picked up the stick, it had teeth marks. Well, I knew right away who left the stick on the trail, that black lab who runners with his owner always carrying a big stick. Go figure. Another crazy winter running adventure.
Body Be Good Miles - Treadmill, no tree break, right knee a little sore from the biffing on the dog stick. 3.5 miles at 8 min pace.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 2.00 | 0.00 | 10.25 |
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I like the sound of "track speed mileage" Pre or Gerry Lindgren banking the corners like a race car. I am going to enter my fast quarters in that category just cause it looks good. Did kind of an odd ball workout today, treadmill:
Ran 8 x 1.25 mile repeats with full recovery between each repeat. 1st mile of each repeat was at a 7:55 pace with the last quarter (5th qtr) at a 6 min. mile pace, full recovery and then go again. I know, best to only recover for a minute between quarters. This workout may have not done much except make me feel good about a 6 min. mile pace quarter. Tried to spread a few breadcrums while I ran, they kept flying off the treadmill, good thing I didn't get lost.
I should borrow a wheel when the weather breaks and mark off some distances. My eyesight is not 20/20, even if the Garmin was accurate, I can't see or hear well enough to run a workout aided with my Garmin. The place I like best to quarters / halfs is on a dirt trail. It seems from comments on Warren's blog that the wheel has problems other than flat hard surfaces. (last note about the Garmin, tried to run the St.George marathon with the Garmin last year, turned the darn thing on just before the start, the runner next to me said, hey your battery is low, so much for B of BS Rools high tech.
Low Tech, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Body be Good Miles today: Ran with Sylvie and Sammy the first three miles. We have a great bald eagle fly low over our heads, what a sight! We dropped Sammy off at home and ran another 4 miles. Sylvie has had a cold, but, toughed her way thru the run. The next few weeks will be workout races, character builders for the summer races. Really, as everyone else is really, really, ready for the weather to break.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 2.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Body not so good miles - Lesson learned the hard way, super bowl food does not make for good running fuel the next day. The first four miles required 3 trouble stops, then ran another 6 miles with non stop, with last two miles at marathon pace, ran mile cool down. Overall pace after treadmill conversion 8 minute miles.
Funny thing, Frank, long time marathon running buddy got on a treadmill just as I started the last 6 miles. When we got in the locker room, he said: your an animal. If he only knew the trouble I had getting going, what kind of animal would that be, winnie the pooh?
May run a few more miles either at lunch or after work. I would like to get 20 in for the day if possible. Lastly, all you racers out there with race reports, the longer the race reports the better, we all love reading them, never boring, it puts us right there with you in the race.
Lunch time treadmill, 6 miles @ 8min mile pace, stretch, etc. Never thought I would get in 17 today given the start this morning.
Free weight bench press, curls, excercise ball hamstrings, situps, stretches, stick on legs, watching a magical kids movie while Sylvie did the spinning bike for an hour. Bought a real nice Greg le mond spinnng bike a few years ago for cross training when injured.
Pepto B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.04 | 0.00 | 0.00 | 0.00 | 0.00 | 17.04 |
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Early morning run, tips of my thumbs still tingling. Ran via the streets of Murray as the trail is still risky business, without Cruise. Conditioning note, after about 3 months avg. about 70 per week, 10 mile easy runs have become easy. Nice feeling after 17 miles yesterday. But, I don't feel any faster, just wiser? It has been nice to not lose conditioning during the winter months, normally, training would drop off.
3.75 miles, treadmill, easy and lunch.
3 a day - got home in time to run with Sylvie 3 miles, to the never bear and home. Big time runner, only in my mind, Sylive showed me who is boss, kicked my butt on some fartlek. Sylvie never tells me when she is going, by the time I got it, she is already 20 steps ahead and me now chasing. Good for her. She has a new face mask that help keeps her breath warmer, helps he asphma, it really seems to help. I am excited for her.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
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Body Be Not So Good Miles - Superman Sasha type miles, back to back 17 mile days may have not been the smartest running plan. Ran outside, cold south wind, no energy, made a loop around 7th west, back down by the church and home. May do some easy cross training or run at lunch.
Body Little Better Miles - Stretching, excercise bike 10 minutes, 2 miles treadmill, recover - drink, 2 miles treadmill, recover, 1 mile treadmill. It seems that my energy level is low, legs do not feel like 1/2 marathon or marathon race recovery, just tired. (8:15) pace
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.72 | 0.00 | 0.75 | 0.00 | 0.00 | 12.47 |
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Body Be Good Miles - Early morning run, better energy this morning. It took a few miles to get the legs going, keep it very easy. A little south wind this morning, other than that, very nice run. Although the trail had some snow packed and icy spots, the best shape the trail has been in for about 6 weeks. Just as the trail is looking better, snow coming today. I hope the 10K course on saturday is in good shape.
Lunch - Munch - 10 min, excercise bike, stretching, 9 x 120 yrd striders at 6:35 pace. Easy run between striders.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Legs be Good Miles - Treadmill, 8 min. mile converted pace. Almost took a day off, it is in my blood, just run Forest.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake Track Club Winter Series 10K (6.2 Miles) 00:43:41, Place overall: 41, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 6.24 | 0.00 | 0.00 | 10.64 |
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Fun day at the races, the bloggers made a good showing today. The best part of the race was before and after meeting and talking to all the bloggers.
Race Report:
PreRace Hopes/Expectations: The goal was to run 7 minute mile pace. Avg. race pace 7:03 (close to goal). (8 women beat me today, got chicked by one) (geezered 3) +2
The pre-race, ran a warmup with Sylvie, 1.2 miles with a few striders. I was a little concerned about having dead legs aftert the high mileage (for me) weeks. Chatted with Kim, Tom and Darkhorse before the race. Thank goodness, the road was clear with no ice, no snow and no danger, very safe race.
Start: Me and Sylvie were about 4 rows back at the start, the start was much cleaner than the 5K and thinned out quickly as runners settled into a 10K pace.
Mile 1 - 6:47 split - The mile felt good, slightly downhill, followed another runner for most of the mile.
Mile 2 - 7:03 split - I could feel myself slowing a bit, hoping to settle into a pace and hold to the end.
Mile3 - 7:11 split, I thought this miler was closer to 7:30, the mile had a slight uphill and we had about a 15 mile an hour head wind.. James said after the race that he was worried the wind would shift and we would have a headwind going back. This sometimes happens as the wind shifts later in the day, It did not happen.
Mile 4 - 7:09 split, the miles were really starting to be hangon, every time when I felt myself slowing down, got up on my toes and picked up the pace trying to back into a good rythem.
Mile 5 - 7:06 split, it helped to see Sasha, Tom and other bloggers running back on the course, kind of helped with the motivation to hang on.
Mile 6 - 6:54 split, really attempted to crank it up to the end. This kind of wore me out.
Mile 6.2 - 1:41 split, not a good split for this .2, likely cost me the 7 minute miles.
After race cooldown for a few miles.
Overall, happy with the race, this year to last year 33 seconds faster per mile. Kim took a group picture of the bloggers after the race. Many ribbons were won by the bloggers. Bloggers rool. The dragon gone wild did not breath any fire today, Tom was the fire breathing dragon today with a (PR) (I think) and beating his goal time. Paula beat her goal time. I not sure on the other bloggers, will have to read the race reports. Sylvie had a good race today considering her hammy issues. I expect she will really get in a groove the next two months. (Got an oldprize, 2nd place red ribbon in division)
Goal Note, the guy who beat me today in my division, goal to beat him later in the year.
Happy Runner - B of BS Rools Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Body Be Good Miles - Easy recovery run. No hot spots or ill effects from the 10K, just some normal tiredness. What I thought was going to be an uneventful run, turned out to be quite funny.
At about 4 and 1/2 miles seen about 8 runners with 3 dogs, they were part of a U of U class on running. Anyway, said hi and continued on another 1/2 mile to my turnaround point. Well, the first thought, I will likely catch the group before I get home. Sure enough, with 2 miles left caught the group on a 1/4 mile boardwalk accross a swampy area along the river. Well, the boardwalk is only about 5 feet wide, so I got in line and decided just to follow until the runners cleared the boardwalk. Well, in about the middle of the boardwalk, a blue hair lady was walking her Malmuit, Alaskan looking dog. The dog was going nuts trying to get to the other three dogs. The blue hair lady was pulling with all she had to keep her dog back. She was facing parallel to the boardwalk pulling. All of a sudden the Malmuit stopped pulling, but she was still pulling. Her and the dog flew backwards 2 feet down off the boardwalk into about 2 feet of snow in a swampy area. We stopped, she was alright. I could not stop laughing for a few minutes it was such a funny sight. Where was the Dog Wishper when you need him? Ran with the group for a mile and then stopped and talked to George Adams for a minute, he ran the 10 K yesterday.
Running Bottom Line: You never know when that uneventful run will be eventful.
Laughing B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.97 | 0.00 | 0.25 | 0.00 | 0.00 | 13.22 |
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Body be Good Miles - Early morning run, nice temp. this morning. Normally don't like to retrace my steps more than out and back, made an exception today because of some ice/snow and retraced twice. Plan on more miles at lunch. Not sure what type of miles.
Fun race weekend, almost sad to see it go and move to the next goal. It is funny, little time can be spent reflecting on the last race as the next challenge is quickly ahead. If you spend too much time looking back, you won't be ready.
Lunch time, 4 x 100 yrd stiders, 6:40 pace, easy miles.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.23 | 0.00 | 0.00 | 0.00 | 0.00 | 13.23 |
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Jelly legs today - Got a real good massage last night. The guy who did the massage has worked on David Beckem and some other pros. Anyway, he did a great job on my IT band area especially. Decided to buy a dozen visits. The massage was overdue. Sylvia also got her hammy worked on.
Jelley Legs Lunch run: 10 laps. The deep tissue massage does take some adjustment time.
Jelly Legs, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
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Lunch time run with Colleen, ran in short, shorts, lilly white legs, what a pretty sight. Nice to get outside before the storm. May run a few more miles after work.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
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Hamster in a cage run today - Treadmill, .5% incline, 7:47 pace. Ran out the time on the treadmill. This was my only option today. Streets not plowed, yada, yada, yada. The treadmill is such a mental game, my mind was first saying, well, I will stop every 5 laps and get a drink of gatorade, take it easy today. After a few laps, Dona shows up to run. She usually runs 6 miles at a 9:30 pace. Well, decided to not stop until she finished. She was about done and Frank shows up to run, mental adjustment again, don't wimp out, hang out untill 99 minutes times out the treadmill. No crazy rock n roll trivia puns today, punned out.
Stay Kool, the gangs all here, B of BS Rools out.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.18 | 0.00 | 0.00 | 0.00 | 0.00 | 9.18 |
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Early morning run, cold, but very nice to not be on the treadmill. I quite enjoyed the run. Danced around a few icy spots.
Stay Kool, Two Left Feet, B of BS Rools out
Across the Universe - weather your a beatles fan or not, weather your old enough to remember, weather you were for or against the war, weather you lost someone dear, weather you believe or not, the movie is a snapshot of a sad time not to be forgotten. The time had a special meaning, best not to share, best not to preach, see the flick and reflect and project. A tear or two shed. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Striders 5K (3.1 Miles) 00:23:06, Place overall: 56, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 3.10 | 0.00 | 0.00 | 10.20 |
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Wakeup Call, Big Time: Run all the miles you want on the flat, you will be good on the flat. Striders 5K, after not running hills since St.George, the hills were brutal. I will add more details once I find out my time, place and give this day some thought for future training.
Short race description:
The course was just as expected from talking to other runners. I did expect to be stronger getting up the hills after all the miles I have ran the last few months. That part was disappointing. Positive side, passed several runners on each downhill portion and never got passed back. Had one runner pass me towards the end, dropped three runners ahead of me in the last mile. Very happy with my legs on the downhill recovering from the uphill. Ran 1 mile warmup, one mile cooldown and then ran another 5 miles when I got home. The temp felt about 15 to 20 with the slight wind. Sylvie had a good race.
Reading Sasha's comments on Andy's race, race about 1 minute slower than a flat PR 5K. Comparing this race to the SLTC 5K three weeks ago, 1 min 37 seconds slower. This tells me I am 37 seconds slower (conditioning for hills) than another runner running the same flat 5K in the same time. Maybe this is not scientific, but, does not take an expert to direct training towards hills. (minor note - first place guy in my division has me by 6 seconds, need get the time back the next race)
Takeaway form the race, hills, hills and more hills.
Flat Lander, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.19 | 0.00 | 0.00 | 0.00 | 0.00 | 8.19 |
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Body be Good Miles - dog walking day. Reflections from the race yesterday. Many of the comments from yesterday were right on. It is not reasonable to expect great races with no taper, higher miles, etc. I am going to take a different approach the next few weeks, drop back the miles and try and get the legs more ready for the races. 15K, 10k and 1/2 in the next three weeks. There is another overrideing fact that I always want to forget, at my age, 57, just don't recover as quickly as younger runners.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.60 | 0.00 | 0.00 | 0.00 | 0.00 | 18.60 |
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Mind and Body Be Good Miles - Back on track - since I am off today, decided to run a long recovery run. Nothing special, just nice to run easy and enjoy the day. Adjusted my training the next few weeks, after soaking in my original training plans, suggestions and the pain of not doing as well as expected at the 5K. Modified, what is really important, train thru the races and live with the results? SLTC 15K next saturdy and Striders 10K the following week, little taper and be happy with whatever the results. Min taper for the Moab Half Marathon, and good taper for the stiders half. With all the training, races, etc. really need to pick and choose which races are important enough for a taper. Good mental day for me to run, run, run until really tired. I needed to feel the fatigue. FRBloggers, nice to have the support, I will pay it forward.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.12 | 0.00 | 1.10 | 0.00 | 0.00 | 11.22 |
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Body Be Good Miles - Nice morning with the moon shining, without Cat Stevens.
Lunch time striders, 11 striders at 6:30 pace. Easy between striders.
No time to talk, cat has my tounge. Stay Kool, Meow, B of BS Rools out
Feel like a kitten after the 5K saturday, need to get the roar back.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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Early morning, treadmill run, semi - tempo/threshold workout.
Ran 5 x 2 miles with the first mile of each 2 mile repeat at 8 min pace and the second mile at 7 min mile pace, full recovery and then another two miles ( 8 min and 7 min). Converted treadmill pace. This was kind of an odd workout. It likely did little for my conditioning, more a mental thing running 7 min. miles.
*Note, it is interesting when you weekly miles increase and your body adjusts. 10 miles is not a big deal now to run. It is a good feeling not to be wiped out after a run. I think I will post a picture on my blog, the darn tired after the Maui marathon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.48 | 0.00 | 0.00 | 0.00 | 0.00 | 8.48 |
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Early morning run just as the large snow flakes were falling, very peaceful run. It was one of the those winter mornings, first runner on the trail, large snow flakes falling, just a light cover of snow, the snow making everything seem silent. "BUTTT" I am tired of winter running. No one should ever sing: let it snow, let it snow, let it snow.
Stay Kool, without the gang, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Body Be Good Miles - Nice temp, nice trail conditions, nice gentle wind, everything was just peachy.
Stay Peachy, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake Track Club Winter Series 15K (9.3 Miles) 01:06:18, Place overall: 28, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 9.30 | 0.00 | 0.00 | 12.30 |
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Race day – Pre Race Plan – run the first 10k at the same pace as the 10k two weeks ago and try to hold on to the end. I know, kind of a crazy race plan. Also, ran easy yesterday, mini-taper.
Pre-race warm up, ran 1 mile with Sylvie mixed with 6 striders of 50 yrds at about 6:30 pace.
Start – Lined up on the second row, kind of tired of getting stuck behind slower runners. The start was smooth with runners settling into a pace early in the race. At about ½ mile, James and Josse caught me, ran with them for a minute or two, they then started pulling away.
Mile 1 – 6:40 – Faster than expected, likely from trying to stay in touch with J & J.
Mile 2 – 7:04 – Seemed like 3 miles long, settled into a pace, passed 4 runners who were slowing down more than me. For the rest of the race, geezered 1 young woman runner and got passed by younger runner at about mile 7. Basically, I ran in no-man’s land until mile 8 when Sasha and Darkhorse ran me in.
Mile 3 – 7:06 – Cal passed me between mile 2 and 3, I think, could have been just before mile 2. He said hello and was really running well. Up ahead, J & J and gathered a small group of runners. They did not stay together long, watched Cal move ahead. (*Note, James was pacing Josse, not racing, and Josse was not likely “racing’ she can run a lot faster, so any reference I make to keeping close does not relate to how J & J were running).
Mile 4 – 7:02 – Where was that darn turnaround anyway. Really felt in no-mans land, just tried to stay in the zone and get to half way. The two leaders were coming back with Sasha and the Darkhorse not far behind. Sasha and the Darkhorse really work well together, must help. I then seen Adam W coming, looked strong.
Mile 5 – 7:11 – Started to worry a little that the wheels were coming off. Seen J & J 30 or 40 seconds ahead at the turnaround, this helped me focus on keeping them in sight. At mile 5 seen Jody coming, with Paula a minute behind Paula and then Sylvie. Good to see them all running well.
Mile 6 – 7:23 – Really felt like the wheels were coming off, yes, kept my race plan of being almost being at the 10K point at the 10K pace two weeks ago. Really started to worry that it would be a death march to the finish. This mile and the next, really tried to get up on my toes, swing my arms more, anything to keep up a decent pace.
Mile 7 – 7:23 – Anyway, consistent in slowing down, J & J were getting ahead more. Tough mile
Mile 8 – 7: 18 – Still tough, got it back a little. Soon after this point, Sasha and the Darkhorse ran me in.
Mile 9 – 7:05 – No doubt, without Gwen, having Sasha and the Darkhorse run me in really made a difference. All runners know how hard it its to make up 13 seconds, give those seconds to the pacers. Sasha plays a great game of getting back to him for a low five, hard as heck, but works.
Mile 9.3 – 2:06 – Had a short kick at the end after much urging.
Race summary: Speed Endurance seems to have gotten better with all the 70 mile weeks. 15K pace only 4 seconds slower than the 10K pace. It would have been nice to see more bloggers at the race. The race seemed to only have half as many runners as the 5K. Sylvie had a gutsy race with her hammy problems.
Commentary: No doubt, without Gwen, the top runners on the blog are as mentally tough as they are in great running shape.
Stay Kool, race hard, have Fun, B of BS Rools out
Just missed being able to give James some BS. I expect he was just kidding, he could have smoked it anytime he wanted.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.15 | 0.00 | 0.00 | 0.00 | 0.00 | 12.15 |
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Body Be Good Miles - Nice to run with no ice and warmer temps. No problems from the race yesterday, just a little recovery today. Ran with Rob and Gil for 3 miles (they were running 18) and then the rest on my own. I am trying to decide what workout to do on tuesday, blacksheep or do a 5 or 6 mile tempo on my own, leaning towards the hill repeats around sugarhouse park with blacksheep, need the hill work.
Stay Kool, B of BS Rools Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 |
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Body Be Good Miles, nice morning for a run, is there ever a bad morning for a run?, heck no. Nice comments on the race from several bloggers, thanks for the support. My top running partner, S of BS, is having sciatica type problems, tough weekend.
Stay Kool, B of BS Rools out
By the way, caught two young boys, taggers, with spray cans this morning and scared them off. It looked like they were getting ready to tag the trail underpass at 4800 so. They likely did not expect anyone at 4:45 to be on the parkway.
Lunch time run, the enforcer, 3 easy miles looking for trouble makers on treadmills.
Stay Kooler, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Body Getter Stronger Miles - Ran with Harry and Colleen, 6 laps around sugarhouse park pushing the hills. It was nice to get back to running some hills, darn tough. We are going to try and do this every week possible.
Lunch Time, 2 miles treadmill, stretching, gabbing, yada yada yada.
Stay Kool, off the ice, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.18 | 0.00 | 0.00 | 0.00 | 0.00 | 12.18 |
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Body Be Good Miles - what a nice morning to run, took the trail south today, first time going south 5 miles since last November. The darn trail just has not been good for running with the snow and ice. If I had time, would have added a few more miles. My legs were not tired today, means, I did not run the hills hard enough yesterday, will make adjustments next week.
After work 2 miles, wore my lead shoes.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Hey, hey, hey, its a yucky day. Well, one step outside, the air tasted like Geneva Steel. The treadmill and IPOD were my running buddies today. The run started out pretty shakey with quads feeling it from the hills on tuesday. Legs finally started coming around after 6 or 7 miles. 8 minute miles for 9 miles with the last mile at 7 min mile. I am taking Vanilla Ice off and my ipod, tired of that darn song. Willey Nelson is also getting trashed.
Blog traffic has slowed down, dow, do, d, ....
Stay Kool, don't breath outside, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 |
| Body Be Good Miles - nice morning, cresent moon, nice temps. What else could a nighthawk runner ask for? Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Striders 10K (6.2 Miles) 00:48:41, Place overall: 66, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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Changed my mind, was not going to call this a race, pin on a number, it is a race, Ran the Striders 10K today, It was a good rac today with great weather. Ran the first half about 22 minute 5k, not on my game today (legs beat up from the 15K last week and hill work), effort is what counts. The second half was kind of a grinder up the hills. The toughest hill, seemed like a mile long with a steep grade most of the way, passed about 20 runners this mile and had one pass me back before the finish. Considering how trashed my legs were before the race, happy with the effort. Me and Sylvie are getting a massage today, 20 miles tomorrow, hills on tuesday and then taper for Moab next saturday.
By the way, met Dee today as he passed me after we crested the first big hill, he looked strong today.
Congrads to FRB, they kicked butt today at the striders 10K.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Body Be Good Miles - 8 min miles to 4500 south and home, a few runners on the trail. Legs a little like Jelly after the race and then an hour massage yesterday. Not sure on the best way to taper for the 1/2 next saturday, my read a few articles on the Web. I have been debating whether to run hills tuesday morning or go to the track with the Blacksheep. It seems the track workout is easier to recover from than the hills. Anyway, just babbling on here.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Body Be Good Miles - Nice morning, legs still feeling the love from the 10K race saturday. 8 miles along the parkway.
Body A Litte Better Miles - Lunch time run with Colleen, 8 miles, did not expect to get 16 today. Nice to get in a few extra miles with Colleen. Nice to give Colleen the gas sometimes about her being the course record holder in her division at St.Geroge. She is a good sport. Real easy the next 4 days.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at Rest Miles - I took a few minutes today reading some of the blogs, did not comment on many. But, learned much, the question, will it stick.
Stay Kool, Resting, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.57 | 0.00 | 0.00 | 0.00 | 0.00 | 8.57 |
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Body Be Good Miles - 4:15 am run, south along the parkway, dark, dark, ran a 1/4 past the turnaround point. Day dreaming in the dark?
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.25 | 1.50 | 0.00 | 0.00 | 4.00 |
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Treadmill run, easy mile warmup, then 6 x 200 yrd striders at 6:30 pace with a 200 yrd recover at 8 min mile pace. Last three quarters, ran 1/2 marathon pace for 200 yrds of each quarter. Wow, this entry is kind of technical, not like me.
As usual, pre-race aches and pains, will be gone on race day.
Stay Kool, miss the miles, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 4.17 |
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Easy morning run, see you at Moab?
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Moab 5 Miler (5 Miles) 00:34:30, Place overall: 18, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 5.00 | 0.00 | 0.00 | 5.50 |
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Pre-Race Injury Week: Slight pull of the right quad on tues. or Wed., hoped it would get better before race day. Ran an easy 4 miles Friday morning, stopped several times with a shooting pain. During our drive to Moab, decided to switch to the 5 miler, hard decision, tried to look long term. When we arrived at Moab (hotel), spend quite a bit of time with Sylvie massaging the quad and me massaging her upper hammy with hut tub time.
Pre-Race Day – Nice morning for the race, warmest I can remember at the start. We met Paul and Bethany before the race wandering the same trail as us. Paul and Bethany are such nice, great, people. Amazing that one of the of the top 20 long-distance runners in the county is at the start of the 5-miler, likely known to only a few runners. Running is pretty darn amazing where average Joes, like myself, get to talk running with one of the top runners. Nice to meet Bethany, great smile and seemed a little worried before the race. Not to worry, she would run great. Races can be nerve racking for any runner. Once the gun goes off, just do your best.
Pre-Race Warm Up – Ran ½ mile down the road to the start with Sylvie, did about three short striders to see how the quad would feel? Soon found out that I needed to stay up towards the ball of my feet and work the quad more.
Race Start – lost track of Paul and Bethany before the start. Sylvie was right next to me; we were about 5 rows back. I knew it would be a slow starting, as several young kids were up on the starting line and in the first few rows. Also, a Native American running team (warriors) about 10 of them were also on the starting line. It took 4 seconds to cross the start line. Sylvie is much better at working thru traffic than me. I finally got free after about ¼ mile and passed Sylvie shortly after. Also, Sylvie is fast on the downhill.
Mile 1 – 6:38 split – (my Garmin time) downhill mile, likely the fastest mile of the 5 miles. This mile was about right on as planned, no quad issues, as the second mile had the dragon hill (Chad’s name for the hill), needed some time in the bank. During this mile, settled into a pace trying to stay in contact with a Gray male gray haired runner ahead of me. It appeared he might be the only one in my division ahead of me.
Mile 2 – 7:15 split – Darn, gave some time back to the course, 15 seconds gone to the dragon. (Keep working on those hills). Hill note – passed 4 runners on the hill and had no one pass me. (Felt good about that).
Mile 3 - 6:58 split – This mile was kind of a gut check – slight head wind as we came out of the canyon, under the road with a little uphill, followed a slight cresting hill. I really worked hard on this mile to stay close 7 min. miles. As I hit the three-mile marker I could hear two runners right behind me, one woman (3rd woman overall) on one guy. They got right behind me and were pacing off me. This kind of irritated me, did a strider pickup for about 15 seconds to get them off my tail. I have not done something like this in a race for years. Luckily, was able to recover and get back on pace.
Mile 4 – 6:52 split – This mile is a faster mile with gradual downhill an turn towards the home stretch. I had the male behind me pass me at the turn. The woman also passed me just after the water stop. I decided to stay right on her heels as long as possible and return the favor.
Mile 5 – 6:47 split – I stayed on the young lady’s heels as we make the turn for home. As we were headed for the finish, about 200 yards left, I was on her right, just a half step behind, and she was running me into the fence. At that time, slowed down one step and moved to her left and gave it everything I had to the finish. I don’t know if it was race tactics on her part, or she was just trying to make it to the finish. Anyway, geezered the 3rd woman by 3 seconds. She did give me a high five at the finish, and said good race.
Post Race Finish Line – I did not stop my Garmin when crossing the finish for a few seconds, race results had me at a net 34:22 and gun time of 34:26. I think the official time was off by a few seconds. I will call it fair with a 34:30. Funny thing happened, old geezer thing. Four of us guys all finished within seconds of each other. One guy asked us what division we were all in, we were all in different divisions, we did almost a football huddle and did hands on top of each other, this one was for the old timers. I hurried back on the course to run Sylvie in, she did not need it, she saw me before I seen her and was running great, especially considering her injury.
After the race – came back after a shower to see the results, Sylvie was 4th and by some darn luck, I was 1st. *Note, the best 55-59 runner that day was in the half-marathon, Lloyd, he beat me at both the 5K and 15K at the SLTC series. So, never get too excited about 1st, just as easy could have been 10th. Glad to have ran hard and got 1st as it means that I do not need to enter the lottery next year, auto-entry. Paul won his division and would have won the half or 5 miler if he were injury free. I guess Paul skipped Benjamin as he moves down the blogger PR list, as I was his victim that day. Good to see him coming back from the injury. Talked to Cody, Paul and Bethany in the awards area. Cody ran a great race 1:18 on a very tough, non PR course, Bethany ran great, she just started running in October. I expect to get chicked by her some time in the future, but, she will need to work hard to make it happen. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| Moab, early morning run, sunset breaking, beautiful sight. Ran two miles and then ran with Colleen and Trudy. We ran up towards slick rock, around town and back to the motel. It was a great run. Colleen ran 18 yesterday in the morning as she did not get in the race. She ran great this morning. She seems to really be coming back into shape. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.42 | 0.00 | 0.00 | 0.00 | 0.00 | 8.42 |
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Body Be Good Miles - tough slow day, nice morning temp. and run. Stiff behind the knee today, some internet research needed on remedies.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.14 | 0.00 | 0.00 | 0.00 | 0.00 | 10.14 |
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Body Get Better Miles - Nice morning, slow as she goes, foam roller helped.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.42 | 0.00 | 0.00 | 0.00 | 0.00 | 8.42 |
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Body Getting Better Miles - Very nice morning for a run, light cloud adding light. It is so nice to run on the trail without ice and snow, what a pleasure. Knee update, foam roller and single leg sqaut type excercises helping. The run today only had a few small pangs of hey I'm her pain.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at R & R - Skipping the striders 10 miler saturday, also, taking the next few days off to make sure the knee feels better. I am already having running withdrawal pains - will I gain 45 pounds in one week, will I lose conditioning, will I still remember how to run, will I lose blogging buddies and will I go stir crazy? The knee feels like I should not ride a back, eliptical, etc. for a few days.
Stay Kool, having cheese with my whine, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at Rest Miles - Virtual miles, many, reading the race reports, need my daily fix of running somehow.
B of BS Rools out
Great racing weekend for the bloggers again.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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Body Get Better Miles - ran a few easy miles to gauge the knee and quad. The quad is still a little strained and need a little tweeked. The one leg 45 degree squats seem to be helping.
Nice to read all the race reports from saturday. There are some tough and dedicated runners on the blog.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Body Getting Better Miles - Nice morning for a run. The walkers are starting to appear from winter hibernation. The dogs are barking, the ducks starting love crazy and the two little house finches have came back to nest in our front yard bush. Also, bought a 2007 semi-new honda ridgeline saturday, my old truck is done. How does this all relate to running, don't know, but thats blogging. I am always scared of the doctor, today is the day.
Stay Kool, recover and to the next adventure, B of BS Rools out
Dr. Appt. I have never had so much attention, medical student, resident doctor and the doctor. Bottom, line, my knees could last another 30 years of running. But: take heed,:
1. Don't do leg presses more than my body weight, high reps
2. Strenghten my hip adductors, high reps, low weight - will help stabalize the knees
3. Strengthen quad muscles, high reps.
4. Ice and heat three times a day
5. Two aleve with breakfast and dinner the next week.
6. Cut back to 30 miles a week the next couple of weeks, basically every other day running.
7. The most painful advice, cut my running back to 50 miles a week, get my long run and quality workout in and cross train. The 70 a week has been fun.
Well, it is more important to be in the race and finish, than not be in the race. Stay Kool |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No Miles - Body at Rest - leg excercises per the Doc. Mike had some good advice, once the knee heals up, cross train the heck out of it with the 50 miles per week.
Stay Kool - Bloggers, loggers, doggers blue, See you at Striders, True and True
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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30 minutes spin bike, light resistance, seemed ok, did my numerous leg excercises and foam roller. I should know better after all these years of running, keep the supporting muscles strong, abductors and quads.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Body Get Better Miles - 30 minutes on the ARC machine, kind of a cross between a stairmaster and eliptical. Upper body circuit weights, abductors, stretches, thinking about a cheeseburger, back to stretching, thinking about a shake, back to one-leg squats.
Ran 15 steps on the treadmill, no quite ready for running.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Body Get Better Miles - Leg (quad) are fine, knee not quite ready yet,. 1/2 mile at 8:30 pace, abductors, foam roller, strecthes, etc. Note, this may not interest bloggers, right leg shorter than the left, has never bothered me. I took off my left sock after the first 1/4, ran the second quarter with the right foot with sock, a fraction higher, felt better. Such a small difference? I many try an insert and see how it feels.
Stay Kool, B of BS Rools out
Thanks to all the bloggies caring, injuires, unfortunately are part of running, we have all had them.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
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Body Getting Better Miles - Ran three miles with Sammy and Sylvie, we then dropped Sylvie off at home. Knee felt ok at a slow and easy pace. Me and Sylvie then went out for another 5.3. Knee felt ok until we ran on a dirt trail for mile. It tells me to kept working hard on those supporting muscles. Many dogs, bikers and walkers on the trail. I tried an insert on my left shoe heal. Who knows, felt funny, did it help? Good to be back pounding the pavement in the sunshine. Sylvie threw in a few pickups today, never got chicked, but did not feel like running all out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Body at a Stand Still - 1 hr on the Arc machine this morning. Hamstring ball excercises, one leg squats, stretching, abductors, etc. Went bonkers saturday, knee is just not coming around. Call the Dr. again today, somewhat frustrating. On the positive side, had a fun day on easter with the family. My oldest daughter has decided it is time to have a baby. Well, Sylvie bought a high chair for her, Eddie Bauer, cherry wood. What does this have to do with running, nothing.
Needle work Today, without the thimble - Got a cortizone shot in the knee. Well, tough decision. No running for about a week, maybe some light spinning in a few days. Dr. says if this does not get it better, MRI to see if there is a tear and maybe orthoscopic to clean up the calcuim deposits (or something like that). Nice of the Dr. to fit me into a full schedule, took some begging. The Dr. is sympathic towards runners, John Cahill, is one of his patients.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at R & R - Upper body circuit weights and a bunch of other excercises for the legs.
*Note, funny sight, a runner was standing in the middle of the road, Garmin in hand, looking confused, turning in circles, appeared to be trying to get locked in. A couple of minutes can seem like an enternity when you ready to run.
Comizerated with Colleen today, she has the same injury, but more acute. Lesson learned do hills during the winter. I may not run a step until striders, just try and get over this.
I have not written off any races yet, the only one missed was the striders 10 miler.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Body of Water - Acqu Jog today with Colleen, 45 minutes, much tougher than I expected. Knee was ok. Converted to 2 miles actual running. Feel better today, it felt somewhat like running.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Going Stir Crazy Miles - Ye of little patience, that be me. Did not plan on running until stiders half. Knee feeling about 90%. Started by riding the excercise bike for 30 minutes. As I was finishing the 30 minutes (bike times out), John shows up and hops on a treadmill. I decided to give the treadmill a try for a mile. Ran 1 mile warmup starting at 8 min mile and progressed to 7 min mile pace starting with the 5th quarter, then ran 2 miles at 7 minute mile pace (had to run the same pace as John). Legs felt pretty good considering the time off. I then got back on the excercise bike for another 30 min. and ran another mile at 8:30 pace, then back on the excercise bike for 30 minutes.
Total 90 min. excercise bike and 4 miles.
Self assessment of the knee - keep doing the excercises, they are helping.
Air Darkhorse - listened to Running Against the Wind 3 times while riding the bike. The IPOD got me by those nasty fake exercise bike miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Sunshine Easy Miles - run with Sylie, many runners on the parkway, Salt Lake Company Teaser run, seen a couple of runners we know. We both had semi-tired legs today. It felt good to get outside and run. Pushed into the wind the first mile, my natural tendency. *Note, my legs are somewhat sore and tired from all the rehab excercises, now icing the inside knee as I write this blog. We have a couples massage this afternoon. Thoughts about next saturday strider, need to get into a groove, running strong and confident with each foot step. So much for the rambling.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Odd Duck in Water Run - Aqua ran for two 2 hours at Murray Park Center this morning. What an odd thing for two hours. Ran with the current on the lazy river. Several families with little kiddies showed up. I sure they thought, wish this old guy would go home and get out of the lazy river. Anyway, it was fun in an odd way. I not sure on how to evaluate the run, equivalent, effort, etc. I remember a story about Joan Benoit, 10 days before the Olypic trials she and orthoscopic surgery and did aqua jogging. She won the trials and the gold. If it is good enough for Joan it must be great for me. By the way, have met her and have her autograph. I think she has qualified for 4 or 5 Olympic trial marathons.
Converted the two hours into 6 miles as I can walk 20 minute miles and the speed felt about the same although the effort was much more than a slow walk. One last comment about Acqa Jogging in waist deep water. I would highly recommend it if you have a pool near by, low impact, easy on the knee and likely easy on other type injuris. It at least makes you feel like you are somewhat running, good postive vibes. *Note, based on Kerry's comments on heart rate 120 close to 11 minute miles, changed miles to 10.
Dryed off and did inside and outside hip aductors on the weight machines along with hamstring curls.
Stay Kool, Odd Duck Running, B of BS Rools Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Body of Water - 63 minutes acqu jogging with Colleen and Elaine this morning. Converted to 20 min. miles running for 3 miles. Just not the same as running. Very difficult to evaluate if it is a good workout for the legs, cardio, etc. Heart rate at about 120. Entry changed to 5 miles per Kerry's comment on heart rate.
Lunch time - 5 min, Ex./ Bk, 1 mile treadmill at 8 min. mile, not ready to run yet. Hope for the best on saturday. C
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No Body Miles Today - Leg exercises. Acqua jog in the morning. Frustrating process of getting better. 6 weeks from saturday, Ogden Marathon? 2 weeks from saturday's striders, Salt Lake Half. Pact made with Colleen, keep the Acqa running going to hopefully not lose too much conditioning. This may be the most uneventful blog ever.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Running Down Stream Miles - Ran the lazy river with Colleen and Elaine today. 1 hr. HR -120 avg. coverted to 5 easy miles. Hey, what are we missing? The runner's high, no such thing running in water. I am addicted to that high. I seen 2 beached whales and a life gaurd this morning on the run. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Striders 1/2 Marathon (13.1 Miles) 02:18:31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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Disclaimer: I would not call this a race today, but, since I did do my best under the circumstances, a positive attitude prevails and I will give it race report status.
Pre-Race Stuff: Me and Sylvie hooked up with Tom, Kim, Mik'L and Clyde last night for a survey of the course and a so so meal at local Eats place. It was very interesting to meet Clyde, no doubt with Gwen, he has great enthusiam for running, goals and his energy is contagious. It was also nice to meet his lovely spouse Mik'L, sweet heart of a person. I think she has a real talent for running if she chooses to chase it. Kim made several joking comments about why is she running the race, it will be tough, etc. Tom seemed rather calm, considering his agressive race plan.
Race Night : Woke up several times during the night with the fridge making a noise, also some loud noises coming from one of the rooms? I will not guess what they were.
Race Morning: Surprisingly, the temps were about 40 degrees with the wind blowing. Hopped on the bus with Tom and Kim, Air Darkhorse also got on the same bus, he had his game face on. Colleen, Trudy and I will be darned if I can remember the others names also got on the same bus. (Disappointing, never talked to Colleen after the race). Normally, I am in race mode like Air Darkhorse, today, the most ever chatter from me while on the looming bus ride to the start.
PreRace: Warmed up with some light jogging with Sylvie, looking for the right tree. Right tree found. The light jogging, could tell that it would be trouble with the knee.
Start: Several of the bloggers were together chatting, streching and looking in race mode. It would be a very good race day again for bloggers. The start was smoother than most, little shoving, jossling, etc. Role reversal today, normally, I am trying to weave in and out to get around other runners, today, I was the the road block. ( It felt good to get in everyone way, ha ha, scared of getting ran over).
First Few Miles - 7:54, knew this was not a good sign, should have been under 7s, next 3 miles were about the same. Sylvie passed me at about 5.5 and I passed her back at the water stop just before 6 miles. By the way, seen Josse, about 1/2 into the race going flying past runners on the left side of the road.
Wheels coming off - The wheels starting coming off just before the right hand turn. The knee was giving me fits. Stopped and walk from about mile 7 to mile 8, Kim passed me with a big smile, good to see her running well, she was off to the races. I wondered at that point if she would catch Sylvie.
Runners a Passing - May have been the biggest negative road kill ever, every runner from old, young, short, tall, waddling, wogging, etc. went by. Funny thing, they seemed fast compared to my turtle pace. I seen more behinds today than anyone should see in one day.
Any Port in a Storm - After walking a mile, decided to try anything to shuffle along, ran in the dirt off the road, ran stiff legged, tried not landing on the right foot with any downforce/pushoff. This goofing around took my mind off the slow pace, just keep moving faster than walking. I had several women runners ask me if I was alright? What do you say to a question like that, short or long answer, well I am not ok will you carry me, or just say I am enjoying the view. Anyway, I just said I'm just catching my breath, when the truth was that my heart rate likely never got over 130 for the race.
Last Mile -Now don't tell me bloggers are not motivating. When I hit mile 12, I said, I cannot have bloggers see me shuffling at the end. So, grit and beared the knew pain and ran an 8 minute mile for the last mile.
Awards - Stayed for the awards, several bloggers got awards, Tom, Sylvie, Cody, Chad, Josse and several others. Bloggers rool again.
Chicked Report - Chicked by Sylvie, Kim, Josse and Lybi today from the blog and maybe others. If they were not all good runners and earned it, I may be upset.
Stay Kool, Sure Miss Training Like Crazy, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Acqu walking in the lazy river today. Me and Slyvie went to Sasha's open house last night. Nice to see Lybi and James. Also, got a good scrapping from Josse. Sarah was as sweet as every. Kim and Tom were there. There were many kids running around having fun. It is nice to see blogging buddies in person.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body At Rest - Ego over common sense, run a race with heart, setback recovery two weeks. Well, all the years I have been running, will I ever learn? I ordered the scrapper last night. I expect to be back at acqa jogging on friday.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper Body Be Good - Upper body circuit today with hip excercises, one-legged squats, ball against the ball squats. stretching, etc. Inflamation going down, should be able to acqua jog on friday. May try spinning next week.
Thanks for the support
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Lazy River Day - Acqa jog for 1 hour with Colleen in the lazy river. The knee feels better today. It seems to get a little better each day, be patient. The comment by Benn is the most motivational comment someone has put on my blog ever. I will become a spinning monster.
Stay Kool going like crazy, but not going anywhere, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.25 | 0.00 | 0.00 | 3.00 |
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Body of Water - Acqua jog, with Colleen, ran as hard as we could, game on, ever other lap for the last half of the lap. Good resistance workout.
Nothing to report, rehab, rehab, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Cross - Train da Body Miles - Stopped at couple of yard sales today. The treasure found: 1 old NodicTrack, cross country ski machine for $5. Just what the cross-training gurus ordered. Completed 1 hour, legs only, based on heart rate, seems equivalent to 4 miles easy running. the got on our Greg Le'mon spinning bike for 30 minutes, translates into about 1 mile running. I am being conservative on my conversion. The goal this week will be 15 hours of cross-training. Other yard sale buys: Likely no one on the blog is a Nascar fan, I collect the diecast cars, have well over 500. Found a new, in the box, 1996 Ted Musgrave 1/24 scale car bank for $3. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Nordic Miles - 3 hours of cross training, on nordic cross country, old wood ski track and ropes on a handle. Although, went many more than 12 miles, my standard coversion is 4 miles per hour. Hopefully, this equates to running miles. I ordered the scrapper, after Josse's treatment, has not arrived yet. All the leg excercises seem to be making the knee more stable. Sylvie, bless her heart, bought a core thing called the firm, you stand on it one legged and balance. This seems to really be helping the supporting tendons, muscles, etc.
Lesson learned - hopefully, when I get back to running, never ignore the supporting excercises, no matter if I am up until midnight doing them. I do not have pain, just soreness on the inside of the knee. It does not appear to be a sprain, more classic runner's knee. Ramble, ramble.
Observation, it is so much fun reading the race reports, I want to be in the race too. It is a great thing, all the joy that is felt on blog when anothr blogger does well. Pretty darn Kool.
Anyway, off to the zoo with the grand kids. I am not really big on the zoo.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Water Boy - 90 minutes of acqua jogging this morning, the water felt nice. Bought a used mountain bike yesterday. Get a tuneup, and get out there cross training. The only way I will not lose too much conditioning, cross train like an animal.
Ski Machine - 30 minutes after work.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Some effort - slacker - 30 minutes on exercise bike today, easy one minute, 30 seconds fast, etc. etc. etc. I got on the treadmill for about ten strides, not ready to run yet, give it time.
Got the scrapper in the mail today, read the instructions, attempted to remember Josse's comments, and did the scrapping. Funny thing, had some immediate relief. Sylvie is upstrairs trying it on her achillies. (darn, my spelling needs help)
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Body of Water - Acqua jogging again today, 1 hour. It was nice to have Colleen there, talking the whole time really made the hour go by quickly. Nordic track at home tonight.
Spinning wheels - 30 minutes excercise bike, avg heart rate 155, convert to 2 miles running.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Body of Water - Acqua jog today, 1 hour. Knee seems better today, hardly no limp. The scrapping seems to be helping. I am signed up for the SL half marathon on saturday. I am going to switch to the bike tour if possible. I now have a used mountain bike fixed up and ready to ride. I may be the slowest, don't care, just give the legs a good hard workout for the 26.2 biking miles.
Spinning Wheels - 20 minutes excercise bike.
Stay Kool, don't sink, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Spinning Wheels - Exercise bike 1 hour. 20 miles per hour pace. Shakey, thinking about the 6 a.m. start in the dark for the bike tour in the morning. I have not ridden a bike that actually moves for about two years. Although my bike is used, it is new to me. I wonder where I could get some big training wheels real quick.
Blogger note, I am taking my camera and will try and get some pictures of bloggers finishinng the races.
Stay Kool, without Lance, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Salt Lake Bike Tour - 24.5 miles of the marathon course. Trak train was late 20 minutes to the start, the bikes were gone. Headed off like "Benn's" crazy rider, no camo. Funny thing, first time I have rode a bike for two years and first time on this bike. This darn old Cannondale mountain bike (1994) rocked. I was crusing to a positive road kill of 94 bikers after giving them a 15 minute head start. Very happy with the effort and cranking out those miles like nothing. My butt was the only objector. I had a time limit of 1 hr 45 minutes reduced to 90 minutes. I was the last rider to not get diverted off the course towards the end to make room for the 5k runners.
Race Watching, much like bird watching - wait and wait - 5K - Running buddy Harry won his division in the 5K, cool for him, John won my division as usual.
Half marathon - 1:06 something for the winner, outstanding time with gusting head winds on the way out. Sylvie beat her striders time by 2 minutes. I think she placed, we did not stick around for the results.
Marathon - First 4 runners, either Kenyan or Ethiopian, I think, who knows, could be US runners. Sasha, I think 6th with Kory and Holt in the top 10. I could be a couple of places off. No pictures - camera did not cooperate. I cheered them all on, they were all in a zone. *Note, this was a tough day for running with the gusting head wind at times and the side winds while on Van Winkle. I am sure to was gut wrenching for many marathoners.
Knee - no aggravation from the ride.
Stay Kool and in the Game, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Nordic Track - 3 hours, coverted to 12 miles run.
Marathon Potty - Appropriate for a day after the marathon, what marathoners have quads so sore, that setting on the toilet, means hovering, aiming and dropping to the seat. Sylvie told this to our massage theripists yesterday, they got quite a laugh.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Water Boy - Acqua jog this morning for 90 minutes with Colleen. It was fun on saturday watching the runners. It was as sight to behold, runners and runners. The year, Boston, 1996 100th running, biggest race I've been in 45,000 runners. So much for memories, move on and get back to running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 | 4.50 |
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Water World - 1 hr acqua jogging, miss the runner's high, crazy things on the trail, cold mornings, moon shadows and dogs of leashes.
Dry Ground - Lunch Time - 30 minutes excercisse bike and 1/2 mile on the treadmill, 8 min mile pace. I wish that I could say the knee was ready to go. This will be a slow comeback process. Also, hamstring curls, abductors, bench press.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Water Boy - Acqua jogging, 1 hr 20 minutes with Colleen. This would be one darn boring activity if not someone to talk with.
Dr. Appt - MRI - Inside knee bone bruise, blood in the bone, tear in the minicus, no running for another month and go back to the doctor. One day at a time.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Meltdown is slowing down, can only live in the now, Ekhart. Talked to my two girls, Shana, my youngest daughter gave some sound advice, find a new passion, get buff, lift weights. I may not become a buff weight lifter, but, a new passion shall emerge. Sylvie has been real supportive, thinks that I will run again. Joy in life must quickly return and look forward. I really do miss the blog already. Although most of the runners are much younger, many of them has great attitudes about life and running.
Last note, get out of my pitty pot and get busy, did all the supporting exercies this evening. I am going to ride the moutain bike 20 easy miles in the morning.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Biker boy - 28.73 miles on the moutain bike, rode to work and home. Convert to 8 miles running.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Crossed Up Training - 1 hr nordic track, 20 miles on the bike with 10x1 miles, setting in the seat, not suppose to stand when riding with the knee. It was fun to be outside for a ride, seen many dog walkers and a few runners.
Mental Meltdown - Slowing down - It will be tough not running the next month, will try running a little, target date, 1 June. It will be an effort in faith to hope for healing and also keep some conditioning from the down time.
Last comment, looking for some good shoe inserts to lessen impact, any ideas?
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Water World - Acqa Jog - Felt good on the legs after biking the last two days. I have gained 4 pounds since not running, darn. It is tough to burn the same amount of calories as running, time to change the diet. Nothing too exciting on the run this morning, many different sea creatures in the lazy river.
Going NoWhere Fast - 30 minutes spin bike, good effort, ipod on the blink, darn, abductors, upper body circuit. Nice little lunch time workout.
What is the opposite of mental meltdown - Mental Wakeup Call?
Mental WakeUp Call - answered myself, live in the now, train like an animal, be ready when the challenge comes. You never know, I may be called to pull a slow boat to china, ride a spin bike to light up a city, acqua jogging may become an Olympic sport. "Be Ready"
Stay Kool, B of BS Rools out
Hot and Sweat - Memory Count Down to June 1st - 30th place: July 5th, 1997 - Lunch time run with Brett, hotter than hot, 102 degrees, were are tough, we can run ten miles in the heat. We each took $1 with us and ran from work out 5 miles west to a gas station half way to Salt Air. We walked in the gas station and instantly started sweating like no one had ever sweated. Sweat was dripping on the floor, the place was packed with lunch time workers from the international area. The darn $1 would not buy a gatorade. We soon had several people offer to buy us the gatorade just to get rid of the stinky, sweaty runners. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Incognito Spinning Wheels - Wore a disguise today, dark shades indoors, who's your daddy hat, IPOD and earphones, zoned out without anyone recognizing me in the fitness center. I'm not sure it worked, several gym rats smiled at me like they knew who I was and my secret, listening and singing to the music. Crazy mixture of music it was, No Doubt with Gwen, Gwen without no doubt, ACDC, beatles, doors, Janice Joplin, CCR, Led Zep, Across the Universe, etc. It was a darn fun 90 minutes, 31 miles of a fun road trip with my music buddies without leaving the gym. Darn cool workout without any of those why aren't you running questions.
Running Memory Count Down to June 1st - 29th Favorite
Birth of Commando Point Chronicles - Only three bloggers have asked about those darn commando points. Funny thing, several have asked why they didn't get more and several have given points to others. Some bloggers seem indifferent to the pionts, others really appreciate the recognition. Whatever the reaction, everyone deserves the recongition of the strength of spirit to hang it all out on the line in tough weather, a race or overcome obstacles that would hinder most.
The Beginning - A couple of years ago I was training with my step son for the St.George marathon. We were on a long run when he decided we should have a contest to be the first to jump a chain stretched accross a shut down part of the trail. Well the race was on, (the chain was about 50 yrds ahead) we both took off like a shot to jump the chain, I tripped over a tree root, splattered on the ground, was back up in a split second and jumped the chain a split second after my step son. My step son said, wow, you are a real commando and get commando points. From the point on we awarded commando points for outstanding efforts. The real benefit of commando points, they will be cashed in for runner high moments when you least expect. The next time you feel great about your effort, your run, you can look back and say, hey, the run where I earned commando points really paid off.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Lazy River - Acqua Jog 1 hour with Colleen.
Spinning Wheels - 30 min. exercise bike.
Nordic Trak - 30 minutes
Broozer Bruce Running Shorts - 28th day countdown
Broozer Bruise, train like an animal, eat like a horse: I first met Bruce in the locker room at work. He was headed out for a jog, new runner. I convinced him to run with me that day. After the first day I thought he would be done. Well, he stuck with it and soom became a faithful training partner. The running memories to follow about Bruce are entertaining. Bruce was a very good runner, but, he had a different approach than the typical runner.
Blister Baby - St.George Marathon 1996 - Bruce had decided before the race that he did not want his shoes coming untied. Well, he tightened his shoes way tight. We got to mile 6, he said my feet are numb, I thought nothing of it. After the race, he takes off his shoes, blood and blisters all the way done the bottom of both feet. My mother got the dry heaves at the sight of the blood and blisters, etc. She still talks about it 12 years later.
Slim Fast - Three weeks bofore the 1997 marathon, Bruce convinces me that we should go on a week long slim fast diet and take off a few pounts. Well, we started the diet just two days before our last long run. We had his wife drop us off at Smith Morehouse and we were going to run down toward Oakley for 22 miles. We made it about 7 miles and we were both out of gas. I mean really out of gas, we spent the next 3 hours walking down the canyon. Never again, no crash diets.
The Naming of Broozer - Provo River Half Marathon 1997 - The old course use to make a loop around an ashalt trail in the park, about 3/4 mile. I finiished a couple of minutes ahead of Bruce and hurried back on the course to watch him and Diana (Dianamal) finish. As I am watching, another runner starts to pass Bruce and slightly touches Bruce as he passes. Bruce takes off like a shot, gives the runner a side body block off the course. The other runner almost falls after being knocked off course 20 feet. The other runner starts chasing Bruce, the race was on, I also thought maybe a fight was on. No fight, but, funny as heck.
To Be Continued ......
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Water Running - with Colleen and Elaine today. Interesting chat with Colleen about running, persona and the possibility that running may be done for us. Running is unique to other sports. It provides a bond of competition and training for the family of runners.
I am signed up for a 5K Cookie Chaser race this saturday. Sylvie is letting me use her expensive camera to take pictures. My long time running buddy, Diana, (Dianamal - very successful triathlete) is putting on the race to benefit the Girl Scouts. I will take many pictures for her web site.
Broozer Bruce Running Shorts: 28th day countdown
Anxiety of First Race Day - I would not say Broozer was a scaredy cat or a baby broozer, maybe just not confident in his ability. Broozer's first race was the Provo River half marathon. He would not sign up for the race unless I would run with him. 1,900 runners were at the start of the race, including Sylive and Dianamal (Diane). Bruce was so nervous he wanted to start at the very back of the pack. I could not convince him that he could run fast, we should be up towards the front, no way. His anxiety was at the highest level possible. So the gun goes off, it was like having a moon shadow following me. It took 3 miles to catch Sylvie and Dianamal, working our way thru the crowd. Long story short, we ran a 1:31 starting at the very back of the pack. You would think this would have solved his anxiety of race day. Not so, read on.
St. George Marathon - same year, Bruce was an animal at training and loved hard runs. We had planned on breaking 3:10 all summer, we were ready. We get to the starting line at St. George, Broozer decides to run with Sylvie and Dianamal after getting ready for a sub 3:10, go figure. I ran a 3:08 and Bruce could have been right with me. The anxiety of hanging it all on the line, he just could not handle it. It gets worse for Broozer.
Provo Half Marathon the next year - Great training summer for Broozer, no show after signing up for the Haf. What the heck, he never gave a good reason. I know the reason was the anxiety.
St. George Marathon, same year -Great training summer for Broozer, ready again to give that 3:10 a shot. Broozer calls me friday night at the St.George hotel. I am not coming, I am sick to my stomach. Go figure, I know it is the anxiety of race day again.
Milk Carton - Have You Seen Me - This next running short may be deemed mean and not too funny. It may have seemed funny to me and dianamal at the time. I not sure Broozer ever thought it was funny. Broozer was a practical joker, had pulled many stunts on me and dianamal. We decided it was time to get even and maybe break his race day fear. Dianamal took a picture of Bruce, put a caption under the picture "Have You Seem Me" Missing Runner. We made several dozen copies of the poster. We knew that we were running a 10 miler at lunch and knew Broozer's favorite route. We drove out on the course and put the poster on every car windsheild wiper and every telephone pole for the entire 10 miles.
Well, we head out on run, it wasn't a quarter of a mile that Bruce seen the first poster on a wind sheild, we laughed and ran on. Bruce seemed to be a good sport about the prank. We hit the first turn, another poster, less of a chuckle from Broozer. We ran on, another block in front of a restaruant, a gentleman was looking at the poster and was looking at Bruce running right at him, the look on his face was priceless as he recognized Bruce as the picutre on the poster. The man said nothing, he was in shock. We ran on and on. The gentle chuckle of Bruce quickly turned into a scowl as we passed poster after poster. I guess we over done it.
Ending - we ran a couple more years with Broozer, no races, he ultimately moved on to a better job and quit running for cycling. We kept in touch for a few years.
Lesson Learned: Racing is not for everyone, but, the joy of running for the sake of running can be felt by all. .
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spinning Wheels - 90 minutes on the spinning bike 31.5 miles. Uneventfully going nowhere. I would trade Sasha's uneventful half for this ride every day of the week.
Good luck to all the Cookie Chaser and Hurricun Half runners. We need great race reports to read.
Runners Shorts: 27th day countdown
I don't have the mental energy to write another Broozer short or start the Mick and Tony running shorts. So, tales of the bizzare and running in the dark.
Bare Buns - Hot August morning, overnight low 90, me and Sylvie started our long run at 4:30 a.m. to beat the heat, ha, ha,. about 1 mile north of our house, we see a guy riding a bike smoking a cigerette. Sylvie says, what is that guy wearing, he looks all pink. As we get closer, he was bare naked riding a bike. Now, what do you do in a situation like this? We just kept running. I thought, should be chase him, to what end? Roger Miller would be proud the this bare bunned rider smoking a cigerette til dawn.
Darth Vadar - Release of Star Wars, also brought Darth Vadar to the parkway. 5 a.m. running accross the wooden path, accross a swampy area, hear walks darth vadar, well maybe not the real darth vadar. Again, what should I do, pepper spray him, I didn't bring light sword, I was at the mercy of this creature from another galaxy. Well, I just said good morning with no response and ran on by. Sylvie was with me a couple of weeks later and we seen him again. Weirder than weird.
Rats - Dark again, me and Sylvie running accross a foot bridge, about a dozen rats on the bridge, Sylvie stops, I start yelling at the rats, they didn't understand english and I couldn't speak ratish. I started pepper spraying and yelling at the same time while stomping my feet. They slowly moved off the bridge so we could pass.
Halloween - Me and Sylvie we training for the Disney World marathon, we reached gardner village where I had hidden some gatorade. We stopped, two younger boys 15 or so we stopped near us, kind of weird for 5 in the morning. All of a sudden, out of the bushes jumps frankinstien to scare the two boys. We quickly decided it was time to get running again and leave the crazy halloweeners.
Biscut at the Mill - Now, this one is real bizzare, we were running south on the parkway, a guy in an orange jump suit is running right us yelling do you want a biscut at the mill? Do you want a biscut at the mill? The orange jumpsuit attire, looked like he escaped from the lunny bin, a clockwork orange, without Jack. As the guy approached, I told Sylvie to get behind me and move off the trail, I was going to body block him, trip him or something if he kept coming right at us. We managed to avoid him and kept running.
If you run long enough, strange things will happen, always carry mace and stay quick on your feet. Have a great weekend, the next runnings shorts should be more memorable.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Biker boy - 30.4 miles along the river trail. Nice day for a ride. Many bikers and walkers, few runners. Went to the Cookie Chaser 5K today to watch Sylvie, Harry, Richard and Tony. They all did real well. I was the photo guy, don't know how I did yet. Colleen helped with the timing, I felt sorry for her, it was darn cold typing in those race day registrations and correcting any timing errors. It was real nice of her to help Diana with the race. I took 135 photos, I will down load them and give to Diana to put on her Cookie Chaser Web site. I got a picture of every 5K finisher under 31 minutes.
Last note, seen Michael and Falcon, Falcon came second in the 2K, they took off before I could talk to them. Falcon has the heart of a lion, when the gun went off, he was chasing the leader, right on his heels. No Doubt, Falcon is a star rising.
Running Shorts: None today, may find the energy later in the day. I orginally thought writing these shorts was a good idea. I am unsure how they are working on my physcie (I am sure that it is spelled wrong). Self Mental Pep Talk - Decided to Write a Running Short Appropriate for the Moment.
Running Shorts: Racing Revival / Retro Race Report (1995) – After 12 years of running no races, my racing life was going to come back to life. It had been 3 years of raising two teen age girls on my own. My buddy convinced me it was time to get social and meet some women. Well, his idea, go line dancing at a church. The thought of this scared my left two feet, well, went anyway. Being fashion aware at all times, I wore my old 1983 St. George T-shirt. After trying to my groove on, sat down hoping no one would notice. A lady (Donna) spotted my running shirt and asked if I were a runner. After a few moments of talking, she asked if I would like to run with her Des News Marathon training group in the morning. Well, being a runner, I could not turn down a good run. I lasted 14 miles of the run and signed up for the Des News marathon. The running group was also aiming at BQ times for the running the 100th Boston the next April. This was in early June. I had run nothing longer than 10 miles for about 10 years.
Ye of Little Smarts – 6 weeks is really not enough time to get ready for a marathon. It was good I have little running smarts. Much of the next six weeks was running with this group. My two main running partners were Blaine Smith and Ken Duke. Ken was sight impaired and needed a runner with him. So, for several runs I learned how to direct him while being at my elbow.
Des News Race Day – Blaine and Ken got to start at the front of the race as Blaine was the sight assisting runner for Ken. My spot was at the back of the pack on a dirt road east of the golf course. It took 45 seconds to reach the start line, the race was on. My plan was to catch Ken and Blaine my first mile. I never have seen them until after the race. I must have passed them in the dark. I was off to the races thinking I could easily get a BQ at a 3:25, piece of donut (cake). I was feeling great, going like a bat out heck. I felt great running up east canyon and back down over little mountain. The wheels came off at half way; 1:35 first half, the rest was survive to the finish. We all know, these marathons are painful, we have all had them. I just missed the BQ and finished in 3:26. The second half was ugly.
The Bad and the Good - The bad news, missing a BQ and got a stress fracture running down immigration in racing flats. The good, called Boston and the let me in because of the slow start, I was not this first to call. I was determined to get a real BQ at St George that year. Well, 10 weeks from Des News to St. George with a stress fracture, rode like heck every day on an old mountain bike for 5 weeks getting ready for St. George. I had enough time to run one half marathon and a long run before St. George. I ran a legitimate BQ 3:07 at St. George.
Morale and Hope – Cross training on an old mountain bike with determination can help get you in shape for a marathon. Nothing funny about this story, wrote the story go give myself a pep talk for my current injury situation. So, Mike, Benn and others with injuries, cross train like an animal on an old mountain bike. The key, no fancy bike needed, the harder to peddle the better.
Stay Kool, B of BS Rools out
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Early Awake - did 1 hr on the Nordic trak, loosen the legs. Nice to read the race reports from yesterday. Several runners are in great shape going into Ogden. I will be there rooting them on and taking pictures.
Easy Does It - Rode 10 miles on the mountain bike. I have gained 6 pounds in the last month from not running. I feel like joing weight watchers. Well, time to lose those pounds. This darn cross training just does not burn the calories like running.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Lazy River - 1 hour of water running. Nothing special, uneventful. Mental wakeup, just realized what the heck Sasha and some other runners have been blogging about catching the 7 min.guy or 8 min guy. There is not real guy, just an imaginary time on the Garmin? I kept thinking, how does the 7 min. guy show up everyday on Sasha's run?
Injury Update - Bone bruise seems to be much better. When riding the bike saturday, stopped at a hitching post on the bridal path and ran 25 feet and then back 25 feet. The knee seems to be getting better.
Bike - 3 miles after work, road the parkway looking for Sylvie, came home, she had already returned, I did not guess right looking for her.
Nordic Trak - 1 hours on the machine while Sylvie was out running with Sally, they are running the Race for the Cure saturday.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Lazy River - 90 minutes of water soaking fun. Today was upbeat talking about different races, rating races on organization, prizes, beauty of the course, etc. *Note, best race criteria may be different for different levels of runners. For example, an elite runner may focus on prize money, the non-age division contender may focus on prize drawings, etc. The criteria me, Sylvie and Colleen discussed are based on being contenders in our age division awards in most races.
Utah Race Critera, #of running shorts: (6 possible)
1) Certified Course, course management, no one can get lost, make a wrong turn.
2) Beauty of the course and course layout (sharp turns negative)
3) Age Division awards, more than ribbons
4) Post race food
5) Prize drawings and freebees
6) Fast Course PR Opportunity High
7) Blogger Pasta Party
8) Crowd Support - Cheering
9) Quality of Race Shirt
St. George Marathon = 8 running shorts
Ogden Marathon = 7 1/2 running shorts
Murray Fun Days 5K = 4 1/2 running shorts
Nestle Arts Day 5K = 3 1/2 running shorts
Provo River 1/2 Marathon = 4 running shorts
HobbleCreek 1/2 Marathon = 5 1/2 running shorts
Greek Festival 5k = 3 running shorts
Top of Utah Marathon = 6 1/2 running shorts
Heart of Holloday 5K = 5 running shorts
There are many other Utah races. In general, certified, good course management and timing, something for every runner.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 | 6.50 |
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Spining Bike, Avg Speed 21.5 mph, avg heart race 142, converted to miles per conversion chart, 6 miles
1/2 mile running on the treadmill, not ready to run yet. feels better, but not yet.
Kim has named a street after me and Sylvie, BS Rools Road. It seems maybe we should start a FRB hall of fame markers along the road. What would we use as markers and how would the hall of fame be measured?
Most commando points in a year, OT runner, marathon winner, most barefoot running miles, most bruegers eaten at one setting, coldest run, most WOW runs,
This will take some thought.
Stay Kool, B of BS Rools out, How do I now get a key to the city at the end of BS Rools Road? |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Lazy River, 90 minutes, nice morning, discussion centered on uneventful things. Sylvie would like to have a run/barbeque at our house this summer for our running friends, this includes bloggers and non-bloggers. Our running friends, new and old, have been great over the years. I would expect maybe a 5 or 6 mile run. We are thinking about what weekend or night and when.
Stay Kool, B of BS Rools out
Running Shorts: Falling runners: Run enough races, we will see runners go down. Just a few scary falls.
Provo River Half Marathon (1995) - In the early days of this race, part of the trail was not paved and the trail could only fit maybe two runners abreast. This combination was not good. Myself and about 4 other runners were following two runners abreast, one a guy and one a lady, no way to get past them. One of the 4 runners trailing was more than impatient. The moment we hit the asphalt he made a cutting move and clipped the legs of the woman runner. She was down hard on her knee. Instantly she was crying, bleeding and all 6 of us stopped, even the guy that clipped her. Well, she did not finish the race. Morale to the story, be patient, no race is worth taking someone down unless it has prize money or some other big prize.
Huntsville Half (1995): The race started by circling the park and then heading east to Eden for an out and back course. Turning 300 runners loose on gravily road base was not good. We were towards the lead pack, made the second turn around the park, going fast, a young male runner slips right at the 90 degree gravel turn, pile up of 6 other runners going down. Luckly, they were just skinned up a little and all got up and kept going. It looked like a Nascar pileup.
St. George Marathon (2002) Me and Sylvie had been injured, so we ran together up Veyo to about mile 11. A guy runner pulls up next to us and pulls, what looks like a lipstick case out of a pocket. Then drops the lipstick in front of him, in an instant he steps on the lipstick and goes down backwards like he was on a banana peel. We stopped for a split second and we keep moving as other runners had stopped. I do not know if he got up and kept going. We wondered after if it was an inhaler. Anyway, pretty darn scary.
Best Falling Runner: This was Sylvie, I have sworn that I cannot tell the story, darn. It was not in a race, but she got major, major commando points for toughness.
Stay Kool, and on your feet, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 1.60 |
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Knee Tester: Went to liberty partk today and ran with Colleen, one time aroung the park partly on the word chips and grass. I could feel somthing on the inside top of the knee. Hard to tell, seems like the bone bruise is not all the way gone. I may try another lap on monday. It was just darn nice to get out and run. We ran about an 8:15 pace. It is so much darn fun to run. I wish we could have circled 20 times.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Moutain Bike: 30 miles up and down the parkway, kept about a 15 mph pace, except on turns. Good effort, went and watched Race for the Cure this morning, Sylvie and Sally ran. Great fund raiser, not much of a race. Sally set her PR 26:59, with Sylvie pacing her. Nice PR for her first 5K. Have you been to the zoo lately, the crowd was a zoo, with over 17,000. If pink is your favorite color, Race for the Cure was the place.
No running today, the knee did not like the run yesterday.
Stay Kool, Pretty in Pink, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Happy Mother’s Day for Sylvie and All Mothers, the world would not be a good place without the kind heart of mothers.
10 mile bike ride - seen Karen and a friend running 12 miles, talked to them for a minute.
Nordic Trak - 30 minutes
Knee Update: Surfing the blog over and over, I am going for a second opinion. I would like to find out who is the best at Arthroscopic surgery in Utah. My symptoms seem to clearly indicate a tear in the meniscus as after the run on Friday, the pain was specific to the spot. Also, MRI indicates tearing per the doctor. I am so darn tired of this. But, clearly, it will not get better with exercise, etc.
It has been tough mentally going to Sylvie's races and watching; again this will happen next weekend. I feel like a non-runner right now.
Positive side, the run friday, although only 1.6 miles, it would have been easy to continue for another 10 miles. Conditioning seems ok.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Acqu Jogging - 1 hour - uneventful
30 Ex. bike going no where fast - 22.5 MPH, avg HR 159, good tempo effort. *Note, legs are getting stronger for biking.
Dr. Note, scheduled a second opinion with Dr. Greis, U of U Basketball and Football team doctor, sports medicine.
B of BS Road Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Lazy River - 90 minutes - We finally found out how many laps per mile, 20 laps, we do a lap in just under 1 minute, therefore, with some degree guessing, 20 laps per mile.
Acqua Jogging - I would equate this effort to a 10 minute mile for an avg. runner that normally runs 8 minute miles in relation to heart rate.
The discussion today was about Hawaii, Colleen's daughter lives there and me and Sylive vacation there about every other year. The trade winds are calling.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Goose Egg - Long work day 12 hours |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Lazy River - Acqua Jog, 90 minutes, converted to 4 and 1/2 running miles. I guess that this workout could be recorded as easy running miles, kind of like running in mud.
Spinning Wheels - 30 minutes, good effort 10.95 miles, convert to 3 miles running, cross training.
Stay Kool, Good Luck to Bloggers on Saturday, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Bike ride - 40.23 miles, great morning for a ride. My legs are fine, don't ask my behind, hands and shoulders. This is just the best day of the year.
Note, Sylvie sprained her ankle a few days ago, it is up in the air about her running the Ogden half. Likely, she will do it anyway.
Just a comment for Benn and Warren, it is darn tough to not be running, keeping the faith together for getting back on the road. Also, really appreciate the support from Kim, Lybi, Tom, Clay, Paula, Jody, Maria, Kerry, Josse, Laura and the FRB etc.
Stay Kool, Nice to Runners, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden 5K (3.1 Miles) 00:24:42, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 1.00 | 0.00 | 0.00 | 4.10 |
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Downsized - Started with entry to the Ogden Marathon, downsized to the Half Marathon and then downsized to the 5K. They would not let me downsize to the Kids race, they were checking IDs. This will not be much of a race report, raced the first mile only.
Pre-Race - Me and Sylvie walked and jogged a litte to the start, 3.1 miles. We got the start about 10 minutes early. The 5K stared on a short road of about 400 yards and then funneled onto a paved trail along the river. With this in mind, did several debates with myself whether to start with Sylvie, 4 rows from the front, on start in the back. I did a quick 50 run to see how my knee would hope up, short strides rolling over my feet forward. Anyway, quickly decided to start with Sylvie, go fast at least until runners funneled onto the trail.
Start - The start was delayed to match the marathon start, about 10 minutes late, we all counted down to the start and took off. Sylvie, was quickly yelling at me to not run, bless her heart, worried about my knee. I said that I was ok and kept running.
Mile 1- 6:39 - It was then time to jog it in, the next two miles. The next two miles walked the downhill underpass drops and ran on the grass and wood chips as much as possible. Really nothing exciting. (darn hard to run on grass and wood chips, uneven surface)
Finish - sprinted in just for the heck of it, meant nothing.
Sylvie Report - She will write her own report, she won her division with her best 5K time this year and got a very cool trophy.
Blog Photo Shoot - I think that I got photos of Sasha, Clyde, Josse, MichelleL, Logan, Cody, Kory, Chad and maybe Andy and a couple of other bloggers. Not being real savvy with the whole down load thing, may need some Sylvie help.
Race Observations - It appeared the heat affected many runners, the times seemed to be slower overall, just a guess. Two of my long time runners buddies, Frank and Brett had a tougher marathon than expected. The two most notable - grit and determination, Sasha and MichelleL. They could be American Gladiators or tiger tamers. The look on their faces tell the story and would part any red sea of runners.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Bike Ride - 20.5 miles, converted to 5 cross training miles. Fun day yesterday, even though, only ran and jogged the 5K, it was fun to feel part of the running game again and see Sylvie do well. 2nd opinion DR. appt. on tuesday. Brone bruise on the knee menicus (sp?) issues.
Running Shorts: Kool - How did the use of Stay Kool come about? In my early days of running, 1981, 25 pounds heavier. It was not a pretty sight to watch my running. My first race was a 4 mile run around the outskirts of Magna, what the heck was I thinking. My buddies at work talked me into the race. Not knowing what to wear, I wore some long wind breaker type pants, a beany (purple and white with Kool Aid on the hat). I was over dressed to the max. After about 1 mile or so, I was done, out of gas, sweating and suffering. I looked like one of those contestents from the biggest loser. As I was suffering to move along at a snails pace, my luck, running past the "running couple's house in Magna. They were both very good runners and had just ran Boston. As I am running by, could hear them laughing. Well, I thought, they would not laugh out loud at me. Wrong, the next thing I heard was Diane T. (last name withheld) to her husband, I wish a could run like him and continued laughing.
I continued my suffering to the finish and told my buddies about the comments. They got quite a laugh out of it and started calling me the Kool Aid Kid. The name stuck for a couple of years. One thing that the comment did, made me determined to beat Diane T. in a race some time that year. It was kind of like your parents telling you cannot do something, a challenge. About 6 months later, the chance came, a 10K from the U of U around 11th ave and down city creek to the old Salt Palace. I had lost most of the weight baggage and had improved. The race began, DT did not know she was racing against me. She took off like a shot, my goal seemed out of reach. I kept her in sight all the way to memory grove. I finally pulled along side her, my comments, I wish I could run like you and took off. Now, this was kind of risky, did I have the gas to hold her off and finish? I am sure she did not know I was the Kool Aid Kid from many months ago and likely did not make sense of the comment. But, it made my day to beat her in the race. Although there was no trophy, no impressive PR and no cheering, it was an important race for the Kool Aid Kid. Bottom line, goals and self made challenges are great. So, Kool, from the Kool Aid Kid has stuck with me all these years. So, when I say Stay Kool, that really means, Stay Kool to all runners, beginngers, woggers, joggers, elites, etc. we are all part of the running family.
Stay Kool, Kool Aid Kid Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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Lazy River - 1 hour - converted to 3 miles running, legs sore from the 5K saturday. Pretty sad when your legs are sore from a 5K. Well, maybe not just the 5K, did a 40 mile bike ride the day before the 5K.
Excercise Bike - 10.67 miles, 30 minutes, converted to 1 mile running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Wood Pile -Last minute decision, ran two laps around the wood chip trail at liberty park this morning. Maybe or maybe not a good idea. As I have a Dr. appt. today, wanted to be able to describe problem areas around the knee. The running went better than expected as far as the knee. But, darn, running on wood chips is hard, an 8:15 pace felt like a 7:30 effort.
*Note, running on wood chips is way less impact than running on pavement, ashphalt and even dirt.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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Nordic Trak - 60 minutes, looking forward to a 3 day weekend.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Running Shorts - Running Against the Wind - Life and running takes a different fork in the road today.
Time in a Bottle - Many great memories from running will never be lost - the memories to come will be a new adventure. I will always love running and support those who have running heart and soul.
Thanks a Bunch - Stay Kool B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 | 0.50 |
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Rehab – 1 mile walk, 30 minutes on spin bike, little resistance. I was not going to blog for some time, the thoughts of this day, well, just felt like blogging some running memories on this day.
Running Shorts - Honor of the Troops – It’s a Fine Navy Day – Gray and Underway
Having spent 2 years active duty, Vietnam Veteran, and 20 additional years as a CPO in the Naval Reserve, I could share many happy and not so happy memories of the adventure. The one thing the holds true and everlasting, is the camaraderie built among service members and dedication to duty.
A Military Runner Wants to Run – Some Not So Usual Places Where My Shoes Have Trodden:
Deck of the USS Somers (Destroyer) – 25 times around to the mile with good degree of difficulty, grey and underway.
Hanger Deck – USS Kitty Hawk – Now this one is unusual, had a neighborhood friend stationed on this aircraft carrier, we happened to be in port at the same time so we ran together on the ship around fighter jets. He could not leave as he had duty.
Up and Down Hills with Marines at Camp Williams. The Marines said no Navy guy could stay with them, they were wrong.
Diego Garcia – Small Island, dirt roads, hot and humid as heck. Ran with 3 buddies.
Treasure Island – This Island has now been sold to the public. I ran their several times around the island. It overlooked San Francisco bay just off the Bay Bridge. What a great view of telegraph hill.
Germersheim Germany – Hey Ian - Early days of the Afghanistan War, volunteered for several weeks duty to expedite supplies to the troops. This is unusual because of the odd looks from the local towns’ people and getting lost on a 5 mile run and turning it into about a 17 mile run. If you have not been to Germany, several of the small towns look much the same, easy to get lost.
London – Hey to Maria – Heide, Kennsington and Regent’s Park – spent several weeks in London PSD. It was always perfect weather for running, less the rain, 50 degrees and cold.
Crete – Running the Cobble stone paths, hundreds of years old. I ran along trail hillsides, with goats and Olive trees, cobble stone streets and harbor. Very interesting with the great walls built to guard against attack.
Hong Kong – Along the Harbor, without Suzy Wong. This was in 1971.
PTs – Was never beaten by a member in my unit in 20 years, best time 8:02 for 1.5 miles.
There are many more special runs I could share. My closing thought: runners are runners, does not matter where, if a place can be found, a runner will run.
Stay Kool, Salute to the Troops – CPO B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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Rehab - Walked Sammy as fast as I could go. 50 minutes for three miles, smokin. Rode the excercise bike for 30 minutes, light resistance. Completed circuit weights for upper body.
Listened to tales of wooo.
Stay Kool, Dr. Appt. on Friday, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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Fab Rehab - 30 minutes, light resistance, excercise bike
Running buddies - Brett, Colleen and Harry - well wishes for the Doc visist in the morning. Brett and Colleen helped me with a list of questions. Hopefully, the doctor will have some good answers. Brett is running Grandma's marathon next month. I ran race in 1997, hot as heck. Nice course along Lake Superior.
Fat Attack - have gained 6 pounds the last 7 weeks not running. Hopefully, I can get back to some hard cross training.
Running Mojo - I am losing my running lingo mingo, talk all day about running . I need Austin Powers, ya baby, help.
Stay Kool, couch potato in training, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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Biking: Mountian bike on the trail, flat surface, 18 miles, easy effort. I had a flat after the first two miles and walked the bike home. This caused me to buy a new tire and tube and then rode another 16 miles. I am excited to get back to some excercise.
Last Comment on Injury, Doc stuff: ( I am tired of thinking about it)
Doctor todays says:
1. Arthritiss issue, will not get better
2. Inside of the right knee, menicus, very bad shape, bone one bone causing the bone bruise on the upper inside of the knee.
3. What can be done? Surgery to align then bones and take pressure of the menicus, he expects this would result in limited improvement. A microfracture treatment could then be done. This procedure, bone realignment, is usually done if people are having chronic pain.
4. His advice - has worked for some other runners with similar problem: Do not run for the next month, let the bone bruise heal completely, return to running slow, 1 or 2 days a week, soft surfaces. Crosss train like heck, no limit to the cross training, acqua jogging, biking, spinning classes, etc. just ease back into it the first week.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Biking - 21.8 miles, good effort, convert to 5 miles cross training miles. It is nice to have the knee ready to cross train.
Biking - 2 a day - 14.72 miles, good effort, convert to 3 cross training miles.
Total 36.72 miles -Darn, only converts to 8 miles running.
Dos for June - by June 30th -
1. Do Have weight down to 150 - lose 9 pounds
2. Do crunches and pushups everyday
3. Do circuit, upper body weights, 3 times a week
4. Do quad strenghten and balance excercises daily
5. Do have a positive attitude
6. Don't step in any Do Do
Stay Kool, another workout later today, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Early Morning - 30.06 miles on the mountain bike along the Jordan trail. This time in the morning, (running is more special) is way cool. Good Effort, legs feeling the effort.
Nordic Trak - 30 minutes, upper body free weights, 4 x 25 ball situps, 4 x 25 pushups, completed several leg excercises for support of the knee.
Dos - done
Training Plan - Hope and optimism - I remember a discussion about easy base miles and one hard workout a week, tempo type run. If conditioning can be improved by aerobic base work, easy miles, why not hard cross training instead of the easy miles? The challenge, can I get enough cross-training to equal a 70 mile running week? This would likely be 250 quality bike miles. If so, my challenge: work back up to a good tempo run for the one day a week I run. May sound crazy, may work. I will likely not be fast, cannot simulate the pounding on the legs, but, should have the guts and gusto to be in the race.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Spinning Wheels - 30 minutes excercise bike at lunch, leg curls, hips, 4 x 25 pushups and 4 x 25 ball setups
Spinning Class - Me and Sylvie - it was fun for a change. We hammered the class, except for the instructer, serious biker Emily chicka.
Total 30 miles on the bike today - without moving a step.
Transistion from running to biking, no doubt, with Gwen, runners can make an easy transition to biking, already have the legs and the cardio.
Did done the Dos
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Bike - to and from work - round trip 26 miles. I got soaked on the way to work riding thru sprinkers in park areas on the parkway. The ride home was nice. Converted to 6 miles cross training.
Eliptical - 30 minutes alternating forward and backwards every 5 minutes. 1.5 miles cross train
This may be the worst boring blog entry, without Overman, in the entire world.
Dos - partly done, still time to spare today.
B of BS Rools out, may return.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Legs weights to day, no aerobic cross training.
No B today, S out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Biking -Spinning - 32.19 miles, good effort, heart rate avg. 150. Convert to 8 miles cross training.
Happy Day - My oldest daughter, Jenna, will be having her first baby. I have three step-grandchildren, this will be my first grand child. Very exciting. Interesting story, a few months ago we bought an Eddie Bauer high chair. I told my two daughters that whoever got pregnant first gets the high chair, very pretty cherry wood. After my daughter told me the good news, she said, wheres the high chair?
How to excercise a specific muscle? Right inside quad, just above the knee without doing leg extensions or ball squats. I have been doing straight legged raises with ankle weights holding for 5 seconds.
Stay Kool, happy day to all bloggers, happy B of BS Rools (and a small b rools on the way)
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 | 5.25 |
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Early morning bike ride. 20. 47 miles, converted to 5 miles cross training. Ran 1/4 mile with Sammy to test the knee, not ready to run yet.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Biking is or in a drizzle - 21 miles, converted to 5 cross training miles.
Many SLTC runners on the parkway, said Hi to Toby. Toby for many years, was the top runner in my age division, in Utah. Many runners said hi today, I don't know why, was it the St.George Running Company jacket, did I look like a runner on a bike, did they recognize me from races, did they know I am a member of the SLTC. After a couple of runners said Hi, I decided to be a biking coach, giving encouragement to all runners as I went by.
Stinking Thinking (Slyvie's term) - watching runners run today, the concentration, the pain, the joy, the effort, the team work, what a sight. Running is not easy, but it eases the mind of things that don't mean squat in life. Some days, I'm not sure what I miss most about running: the time to solve my own perceived problems, blow off mental steam or gain the sense of acheivement when a tough run is done. Other days I miss the blogging about my runs and blogging to others about their runs. It has become exceedingly more difficult to blog, make comments and feel part of the running. Maybe what I miss most of all, running with Sylvie. I almost feel something has been taken before its time. Maybe I am upset about the 12 pair of brand new runnings shoes that hide in my closet that may not feel the joy of pounding pavement.
Stay Kool, live to run another day, B of BS Rool out
Coach Sylvie - Get Moving - did 30 minute standup hill type workout on the spinning bike, 4 miles, convert to 1 cross training. Did ball and leg exercises. Done most of the do's. Still not ready for the sidelines.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 10.00 | 10.25 |
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Parkway, bike ride - 40.06 miles, converted to 10 miles cross training.
DOs Done - Ball wall squats, 4 x 25 ball setups, 4 x 25 pushups, straight leg lifts with ankle weights, the firm balancing stap on one leg at a time, straight leg (back of the knee) pushdowns on a pillow, ham string stretches.
Talked to Rob for a minute, he is doing the WBR.
Tended the grand kids, ran 1/4 mile with little Alex, he wants to be a runner and win a trophy.
Stay Kool, No Stinkin Thinkin, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Excercise Bike - 20.5 miles converted to 5 miles cross training. Spinning class tonight.
Runner's World Magazine - Excercise while injured, right on track with the article, in fact, ahead of the excercise plan.
Spinning Wheels - 1 hour, good workout, tried much of Josse's advice. Actually got the heart rate up to 164. My HR before injury was maxing out at about 178 doing 1/4 mile repeats at 6 min. mile pace.
No doubt, without Gwen, spinning may be a good workout, but, recovery is nothing compared to running.
Done some of the Dos, no stinkin thinkin today.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute - 26.5 miles, converted to 6.5 cross training miles.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 | 5.50 |
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Spin - 20 miles, converted to 5 miles cross training
Treadmill - run 1/2 mile at 8:15 pace, easy does it.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
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Spinning - 20.03 miles converted to 5 miles cross training. Two flat tires on my mountain bike, darn.
Wood Chip - lunch time wood chip run. Colleen was nice enough to go with me, wait for me, slow down for me, not laugh at me, a be a great friend. Wow, am I ever out of shape for running. Do all the XT you want, nothing like running. Avg. about 9:30 pace, smokin. Recovery trail ok.
I may jog and walk the Heart of Hollady? Check my ego before the race, just enjoy the day.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
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Bike Ride, fixed the flats, easy day. Convert to 2.5 cross training miles.
Bike Ride for Two - nice 9 mile nature ride, camera clicking on a pretty pelican. Nice to get out with Sylvie.
B of BS rools out... |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Heart of Holladay 5K (3.1 Miles) 00:25:22, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 3.10 | 0.00 | 5.00 | 8.35 |
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Longest Run - This was my long run for the last 6 weeks. It was so nice to run a race, talk to FRB and other running buddies. What a great day to suffer in a 5k.
PreRace: Was not sure until game time whether to run or not. Ran a little with Sylvie, no major issues. Potty stop: We talked to Fast Running Mommy, Sarah and two of her children. Sarah is so sweet, always great to chat.
Zoom, Zoom, Zoom: Colleen, Harry and John, ZoomZoomZoom: It wore me out watching them warm up, zoom zoom. John won our division, Colleen and Harry both won their divisions. Zoom Zoom.. Said hello to Demetrio and Tom. Zoom Zoom (Love warming up, did not dare today) .
Race Start: Maybe 350 to 400 in the race? I lined up in no man's land, runners at the front half were ready to rock, about 100 runners in the back looked like they were not sure where they were at. Likely lined up too far back (not sure where I was at). The gun went off, all the FRB chickas were ahead of me. After about the 1/4 mile trying to weave around runners, went off the road to the right and passed Jody, Paula and Kim. My sights were then on Sylvie. I caught Sylvie at about 3/4 mile and she stopped to catch her breath almost right as I caught her.
Mile 1- Still not sure where I was at, slow 7:45 split, could I keep ahead of the chickas?
Mile 1.5 or so, realized where I was at, darn, was starting to suffer like a marathon, what the heck, not running only a few miles for two months had taken its toll. Bike all you want, nothing matches running. The suffering felt great, it was nice to be in the pain zone. The pain suddently got worse, Jody and Paula went flying by, I had been double chicked. Jody must be a sandbagger, she was losing tons of sand out of her shorts as she went by. I think she did some secret running in India. (They were both nice, your looking good). Soon after, Kim, the happiest person on the blog (anyway for today, for sure as golden ticket winner) went cruising by. Darn, chicked again.
Mile 2 - A group of 6 runners had caught me. I hate anyone passing me the last mile. I fought up the hill and made some ground up on chicka 3, kim, we crested the hill and she got some wind back and started cruising again.
Mile 3- Kicked it in at a blazing last 50 yards to pass two runners.
Mile 3.1 - Three top looking chickas, the same three the chicked me said great job, and one chicka I am not sure who she was until Sylvie told me. It is kind of funny not remembering someone who seems to know you so well.
Race Summary - I have a ton of work to get ready for St.George. I am going to attempt to run every other day a few miles and build up very slowly. I was very happy to be part of the race game, talk to running buddies. It was nice to meet Kim's brother and son. Also, talked to Michael and Falcon.
Post Race Stuff: Harry must have checked the results ten times. His time was 8 seconds slower than his watch. He kept going back and forth like the time was written with magic ink and would change. It was kind of cute and funny to see a 71 year old running, like a little kid. That is the beauty of running, we are all kids on race day. Koooool.
Stay Kool, B of BS Rools out
P.S. went home and biked 19 miles.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Father's day - 18 mile bike ride, nice day, visited my father, 3 out of 4 kids came over, the working. Nice day. Great to be a father.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
BS Rools Fathers Day Special (0.05 Miles) 00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Bike to and from work, 26.5 miles. Nice day for a bike ride, long day, worked 11 hours with 8.5 hours of straight meetings. Tough day with no caffine. I have also quit caffine 5 days ago. It appears I have another week or so of withdrawls stuff.
Running Shorts: Fathers Day - Some days are just better than others, yesterday was one of those days. My oldest grandson, 5 years old has stared at some or our running trophies for a couple of years. He has wanted a trophy for running. Sylvie decided to hold our own kids race on a grass part of the parkway. The course was about 50 yards long, the kids are only 3, 3 and 5. The starting line was marked with flour and the finish with flour. The dads were also in the race. The dads had to run backwards.
PreRace: Running star rising, Alex Jr. warmed up about a quarter mile running all over. The other grand kids ran about a 10 yard warmup.
The start: Ready, set, go and the kids and dads were off:
10 yard split, Alex Jr. quickly had the lead on everyone, even the dads running backwards.
15 yard split, (Alex) Taylor (dad of Ty) falls down running backwards.
20 yard split, (Alex is cruising, look back to see if the competition is coming)
25 yard split, (Ty) Ty falls down crying, dropped a toy car out of his pocket in the grass and almost DNFs.
30 yard split, Tiger Lilly, is one fast little chicka, great form, smiling all the way is in second place.
40 yard split, Alex Jr. is giving it his big kick, Lilly, great form is cruising. Ty is still crying, this time I think it is over being in last place.
Finish, Alex Jr. crosses the finish line with high fives from everyone, Tiger Lilly finishes a close second by 20 yards and give high fives. Mom and Dad run back to Ty, Mom tells Ty to run while dad is not looking, Ty takes off like a shot accross the finish line. It seems he was really concerned about beating dad.
Post Race Awards: All three kids get trophies, they were all so excited, with pictures taken.
Funny Part: After we get back to the house, Alex Jr. has to use the bathroom, he is in there forever. We here him singing, I love my trophy.
We are going to sign him up for a real kids race, Utah Arts Festival a week from saturday. We have another running in the family.
Stay Kool, Kids are Fun, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
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Early Morning Run with a couple of short walking breaks. Ran slow but sure for three miles on wood chips and the dirt trail along the river with a couple of short walk breaks on the asphalt. I hopped on my bike for a quick 20 mile bike ride, just got done.
I stood up both Colleen and Bonnie this moring. (Well, kind of stood up, I did not confirm) I hope we are still running buddies.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Bike - 20.9 miles, converted to 5 miles cross training.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike - 26 miles, converted to 6.5 - Nice ride today.
Stay Kool, Relay, Relay, the running message, WBR, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.63 | 0.00 | 0.00 | 0.00 | 0.00 | 5.63 |
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Slower than slow miles on the trails along the river. It was nice to get out in the day. Rode my bike with Sylvia while she did 10 miles. She is running strong right now. She ran the ten miles at a faster pace than she ran the 5K last saturday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.15 | 0.00 | 0.00 | 0.00 | 7.75 | 8.90 |
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Early moring, rode 31 miles, converted to 7.75 running. Ran a little over a mile around a grass loop area on the parkway. The pace on the grass was 9 min miles, slow, but no knee pain. Two uplifting things appeared during the run:
From riding and then runnng on the grass, 9 min miles, I am going to do my runs on the grass to get ready for St.George. I can do it. St.George may be slow, the lights may be shut out fandango, the finish line may be gone, but, I will finish.
Second uplifting thing: Stopped and talked to Demetrio for about 10 minutes, words from the Utah running legend are always uplifing. I can't share his words of wisdom, but, they sure worked on me.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute, 26.5 miles, the ride home was tiring in the heat against the south wind. Just like I like it. I passed several other commuter bikers, they looked cooked. Interesting running chat at work, three runners ran WBR, 2 just got back from Grandma's marathon. I have kind of had an unoffical contest with myself, and Brett and Frank, they did not beat my 3:24 at grandmas, they ran a 3:36 and 3:44. Always fun to compare running notes. Wood chips Liberty Park in the morning.
Stay Kool, FRB Bloggers Relay Kings, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.27 | 0.00 | 0.00 | 0.00 | 0.00 | 7.27 |
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Happy Entry: 5 loops around the wood chip trial at Liberty Park, slow pace. But, just darn happy to run the 5 loops without stopping and not have trouble. Likely, could have went another lap. Plan, add another loop each week. Colleen was so nice to pace me the last lap, she is a real good friend.
Stay Kool, how many chucks can a wood chip chuck, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Commute bike miles today, 26 miles, ride home was hot and into a head wind, just my kind of run, with the Silver Bullet Band.
Stay Kool, B of BS Rools out
P.S. I want to run the WBR next year, I will be on the F team if needed,don't care, just want to get in shape and do it. I did the 100 peace officer relay many years ago, all business, we won the corporate division, sponsored by my employer.
Stay Kooler, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.02 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 |
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Wood Chip Run - Liberty Park - nice morning, transients were missing, uneventful morning run, except for getting wet from spinklers.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Bike ride 8 miles, converted to 2 miles. I am going to run the Utah Arts Festival 5k in the morning with Sylvie and my grandson. It will be his first real kids race, he is so excited. Maybe I can be coach gramps. If he likes running I am going to buy him a pair of good running shoes and have some fun running with him.
It is funny how goals change overnight, my goal this year was to run under 3:10 at St. George, now just be able to run it. My time goals have gone out the window, just want to be back in the game. I never realized how hard 8 min miles could be after a 3 month layoff. Breaking 8 min. miles is my goal for the 5K.
Positive vibes: Quit caffine two weeks ago, have not cheated once. Next positive vibe to seek, lose 8 pouunds by the end of July. I am a nervous eater, nervous like a cat when I cannot run, bike, hike or something. I am going to make myself a vision board.
Stay Kool, good running to all those bloggers running long runs tomorrow or races, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Art Attack 5K (3.1 Miles) 00:24:46, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 2.50 | 5.60 |
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PreRace: The Art Attack is a different sort of race, seems to start or end at a different place each year. Two years ago, the race was short a tenth, this year the course was long about a ½ tenth long, go figure.
We got the race a little early to meet the boy, Alecks Jr., 5 years look running his first race, big time 5K, big time for him. Alecks was getting coaching form 5 adults, good for him, didn’t listen. Just ran.
1K Kids Race: Watching a kid’s race is so much fun. The start was like watching a herd of cats, kids have a tough time running a straight line. Alecks, tough start, hits the asphalt ten yards into the ace, tough kid, fast back to his feet, no crying for the big boy. Stars rising: Jeff Straley’s daughter won the girls’s kid race last year and was back to defend her title, she was ready. She took second, the first girl smoked all the boys and girls, by my calculation, ran 6:45 pace for the 1K at 8 years old. Back to Alecks, Sylvie runs with him, holding his hand to keep him from another dive. He does great the rest of the race. He was so excited, about the first thing he said, I want to run another race. I may have another marathoner in the family.
5K: After the kids race, Sylvie has to go back to the truck for her IPod, we almost miss the start, 30 seconds to spare.. We lined up 3 rows back, a little too close to the front. The race starts, cold start with no warm up, not quite sure yet if I dare warm up. After the first block, ahead of Sylvie, she catches me and passes, I pass her back on the next block. The question, can I hold her off? I quickly move the far left to ensure my right leg was not on the down slope, ever so slight. I settled into an 8 min. mile pace, trying to break 8 minute miles. We enter Liberty Park and are funneled onto the cement path for about 40 yards. Not long after entering Liberty Park, the leaders are heading back. After making the turnaround, about 30 seconds on Sylvie. The finish stretch, what a long 5K, it felt way long, Garmin measured it about 3.18. When your out of race shape, one extra foot seems like a long race. Now hears the rub, my goal was to break 8 min. miles, I look at the clock, 2 seconds under, Amber, Aleck’s mother yells at me to turnaround for a picture, I get out of order in the shoot, race time has me seven seconds over. I will take the 2 seconds under, goal met. Next goal, run 20 miles this week and take 30 seconds off the 5K time next Friday.
Come back trail is darn tough, gotta love it, Stay Kool, B of BS Rools out
P.S. rode the bike 11.2 miles after we got home. Coverted to 2.5 miles running, also, Sylvie won an entry into the 5K at next year's Salt Lake Marathon, hope we can trade up to the half marathon. Alecks won a shirt in a drawing, goog post race food, fun morning.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Early, Early, moring run with Sylvie, she kicked my butt, maybe pay back for beating her in the 5K yesterday. Nice to run with her again, we ran almost the entire run on dirt trails. Hopped on the bike and did another quick 20 miles. The bike ride was fun.
The Comeback trail is full of ups and downs, wrong turns, booby traps and every excuse to get off that trail. Staying on the trail, never give up.
Stay Kool, happy trails to you, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute today, 26 miles, the ride home was hot and windy. Conver to 6.5 miles cross training.
Stay Kool, the heat is on, b of bs rooools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Liberty Park, without the bell, awoke to the alarming sounds of Sammy shaking and Jazzman meowing. What the heck, 4:30 in the morning? Decided to get up and get going. After attending to my the masters, the dog and cat, headed out the door to da park, without da bears. Not knowing how far Bonnie wanted to run, decided just to start running.
Burst of energy and enthusiasm – about 3/4ths done on my 3rd loop, here comes Bonnie yelling my name. It was like were old Army buddies reunited. Although we had only met once before, we talked and ran, talked and ran the time away the next 5 miles. My pace was quicker, my spirits lifted as we talked and talked.
Happy Runner: Longest run in 3 months
Stay Kool, 82 degrees at 5 a.m., B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 | 5.25 |
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Bike, 20 miles, 90 rpm, good pace and effort, ran .25 miles on the treadmill, 8 min. pace, have some issues with outside of right calf. It appears to be from compensating for the inside of the right knee. I need to figure out some exercises. Good side, did not bother the knee. I am sticking to my slow recovery plan, only 20 miles this week all on dirt or grass and increase slowly.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
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No 5K today, changed our mind, ran 5 miles easy along the parkway, 30.38 miles on the bike after the run.
Stay Kool, Salute the Flag, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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A few easy miles this morning, attempted to practice not compensating for the right knee, went well at times, not so well at times. I will likely ride 20 miles on the bike sometime today. I'm off to ride the bike with Sylvie while she runs 11 miles. Goal for next week, 10 mile run at liberty park and another 12 easy miles, 3 or 4 days of running for a total of 22 miles. Also, practice running smooth and not compensate for the right knee.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early morning bike ride, 30.22 miles. Converted to 7.5 cross training miles. *Note, cross training is not equivalent to running, whatever the conversion method. But, good cross eases the transistion back to running. I have the cardio endurance to run easy for hours, the issue is getting the running legs back.
Running Shorts: My running mind has gone. I am starting to miss some of the odd things that go with running:
Black Toe Nails - loose one every year at St.George
Schaffing - now we all have special spots for this one, (no details needed) easy to get, hard to heal
Sweaty Runners - passing running that are sweating so much that sweat is spraying like a garden hose.
Potty Stops at a Moments Notice - No detail needed for this one
Blisters - knowing you have a blister, but, you can't stop, cannot not lose that 30 seconds off your marathon time.
Weaving - if weaving around runners could make a rug, I would have several special rugs.
Lead Dead legs - That special feeling when you are more than done in a race. No matter how hard you try, your just done.
Yelling at Cars - Now this one is an odd thing to miss, giving the finger (have not gone that far), but have yelled at a number of drivers over the years.
Race Course Measured Wrong - Now, how many races are too long or short, in the world of garmins, we all have an opinion.
Race time being off a few seconds - Big running decision, go with the race director time, or use your own clock time? We check the results over and over, searching for the answer to the time warp.
Age Division Fu Fus - Placing outside of the top three in your division, but your time would have won two younger divisions, go figure.
Your almost there - with only 4 miles left, spectators without a sense of distance.
Searching for The Magic Running Shoe - The quest for the shoe that will fly.
Stay Kool, have great week training, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike Ride, commute.
Stay Kool, B of BS rools ouuut
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Excercise bike this morning, listening to CCR and the Beatles. 20.78 miles in 60 minutes.
Running injury note, usually don't like to say much about these issues: Have not run for a few days, compensating for the right knee has given me a bruise on the right ball of the foot. It is just about healed.
Stay Kool, hope to see you at the races, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Biker boy miles, nice ride, these commutes are getting easier and easier.
Liberty Park run in the morning.
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy run, nice to run. Rather than blog about hurts, it was a bless and release day today. I released chains around my neck and said bless and release, without Amanda Dixon.
Stay Kool, letting go, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Bike 10 miles, after work. Nice to talk to a couple of long time (15 years) running buddies today. We have shared many commando point runs. Lost focus for a moment today, the challenge to regaining running as a passion? I plan on a 5 hour bike ride in the morning, try and get something that may be close to moderate long run. It has now been over 4 months. I can feel the running fitness fade away, 8 minute miles slowing becoming a dream.
Stay Kool, Live in the Moment, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 | 12.60 |
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Moutain bike along he parkway, 50.70 miles. converted to 12.60 cross training miles. Also, rode another 12 miles with Sylvie as she ran, cannot count these miles, too slow.
When running with Sylvie , counted 29 runners along the parkway. Sylvie running strong.
*Note, when got back from the bike ride, hopped into a cold shower, I think my body temp. was getting up.
Stay Kool, biking or running in the heat is not much fun. b of bs rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Easy 8 miles bike ride to loosen the legs, recovery ride. Ball crunches, situps, pushups, straight leg lifts with ankle weights and one-leg balance exercises. *Note, riding 50 miles in the heat yesterday had me pooped. I plan on running on tuesday, Liberty Park as foot feels much better. Plan on riding 35 miles tomorrow with upper body weights. St. George marathon will be here soon.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 | 9.25 |
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Bike commute - 26.5 miles (preblog the ride home)
11.50 miles on the excercise bike, hard effort with HR avg. 153
Upper body weights
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 4.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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Liberty Park - Wood Chip with Colleen this morning. Great morning for a run. We took turns pacing each other the first 3 laps, hard pace given our conditioning right now. We then ran the next 3 laps easy. It was very nice to get in this run. My right foot is still tender, very little trouble with the knee.
Biking comment, hard biking does keep a good fitness based. But, nothing like running.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute - 26.5 miles, nothing exciting. Hopes for saturday 5Ks:
1. finish
2. break post knee surgery PR, 24: 46
3. Cheer Sylvie on to a great half marathon
4. run a couple of miles with Sammy after the 5K
5. see bloggers kick butt
6. Good pancakes
7. John, Harry and Colleen win divisions
8. See an eagle fly
8. Enjoy the mini vacation
Stay Kool, B of BS Rools gone on vacation
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Bryce Canyon 5K (3.1 Miles) 00:26:46, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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Bless and Release, need to let this race go, be gone. No excuses, just the facts.
My life as a mid pack runner -
Pre Race Warmup - almost non-existent, one block pickup with Colleen with some stretching. No need to warmup, use the first 3 miles as the warmup.
The Start Line - Now here is a sight, me and Colleen are standing on the start line, we look behind us, everyone except the first row was several feet back, what the heck, the race of reluctant runners.
The gun goes off - me and Colleen take off fairly well, we hit the first quarter mile at 6:30 pace, she says, I need to back off, she then picks it up and drops me. If I didn't know better, I would think she was throwing down the smack hammer on me. I will save that one for the memory bank.
Mile 1- 8 min split, runners starting to pass me, (my mind, wait for me, really, I can run too)
Mile 2- 16:49 wheels have come off and are taking out other runners.
Mile 3 - My dad catches me, looked like my dad, darn couldn't let may dad beat me, picked it up the last quarter.
PR worst for a 5K -
The positive side:
1. Sylvie had a great race, she is ramping it up for St.Geore, for 53 she can really crank em.
2. Got to see the elite bloggers come in like rolling thunder. What a sight?
3. Gave Quiten and MarcieJ high fives as they sprint for home
4. Harry, 72 years old beat his race last year by 2 minutes, 1:38.
5. Talked to Superfly, Coach Holt and James after the race. Great runners and people also.
6. Collen was really not giving me the smack down, gave me a big hug after the race.
7. I may have set the Guiness record for slowest time and win my division.
8. Ran from Fairyland Lookout to Sunset lookout and back, with the Hodos the next day. Ran those 5 miles on the trail the same pace as the 5k, go figure. This short trail run, by myself, put me in the moment. You can only do what you can do that day, but da..., I will work even harder to be ready for the next moment.
Stay Kool, special thanks to Sylvie for putting up with me, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Vodo Run - the sign at Sunset Lookout said the Hodo name can from Vodo?
The Hodo Vodo run is just what I needed this day to cleanse my mind of the past few months.
I got up early, before the hikers and rode to Fairyland Lookout. I ran all the uphill sections hard, stopped at the lookout points to enjoy the day, ran the downhill sections easy or walked. I stopped at Sunset lookout for a few moments and then made the run back.
I did not try and talk to the Hodos, didn't know if this would bring crazy running stuff, they are hodos.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Scenic drive and a half. After Bryce we drove to the boulder moutain lodge. If you have not drove highway 12, what a scenic view. This morning we drove the rest of the way, spectacular views. We drove back roads all the way to Nephi. If was fun, but, what a long drive.
Rode the bike 10 miles after I got home to loosen up the legs.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 7.50 | 9.00 |
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One lap around liberty park today, darn ball of the foot bruise giving me fits, metatar.... something. Rode the bike for 31 miles, had a flat 8 miles from home, limped home pumping up the tire every two miles. Darn thorns.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.65 | 12.65 |
| Long tough bike ride, 50.67 miles, rode moderately hard the whole time. May run friday, if my right foot feels better. Bryce Trip with Sammy: I forgot to mention things about taking a dog on a road trip: 1. Sammy got me up in the middle of night, all three nights to take her outside to do her duty. 2. Sylvie snored the entire time and did not know I even got up. 3. Sammy does not like to be watched when she does her duty. I need to let her off the leash, not let her get too far, and act like I was not watching her. Sammy is very modest. 4. Sammy will only drink out of her own bowl, unless it is a paper cup with ice and water, she then loves that. 5. The french, we ate outside at "Hells grill" next to the Boulder Mountain lodge. We had sammy with us outside, a french couple "tourists sat outside with us and were upset with Sammy for some reason, or maybe it was us. 6. If you every have the time, drive highway 12, the views are spectacular. It is one long curvy drive. Stay Kool, good luck to all racers on the 24th, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 4.20 | 7.20 |
| Awoke to the alarming sounds of Jazzman, the cat. I rode the bike with Sylvie as she ran 6 miles. We then packed up and headed for a hike, Big Cottonwood to Dog Lake and back. I had intended to hike only. After about a mile, I told Sylvie, lets run. We ran about 3 of the last 4.2 miles. I ran almost all the uphill and moderate downhill portions. It was fun to get out with all the bugs. One reason we ran, the only way to keep the bugs off. I am out the door in a few minutes for a 10 mile bike ride. I plan on running from the bottom of city creek to the rotary in the mornng and walk the steep dowhill portions. Running uphill seems to cause me few problems. This will be an odd workout, but, I have the day off and Slyvie has to work.
Stay Kool, Race Reports Rock, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Early morning bike ride: 32 miles, good effort, low energy today, less than fully motivated today. Watching the tour de france while I make this blog. I hope all this bike riding pays off and enables me to run more.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 4.25 | 10.25 |
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Beauty of the Long Run - There must have been 100 runners on the parkway doing long runs today.
Running: Ran 6 miles along the dirt edges of the trail on on the dirt trails. Spent most of the time attempting che type running. I may have the spelling wrong. Basically, a little short strides, keeping the knees bent with a forward lean. It seems to lessen the impact.
Running Buddies: I seen Breana and stopped and talked to her dad Bill. Congrads to Bill for winning Masters at the Des News Marathon. As I was headed home, I hear Jody, Kim and Paula excited to see me running towards them. We ran about 1/2 mile together. They are so much fun, wish I could have run a few more miles with them. (Note, found out the Jody and MarcieJ are related, makes sense, they both are such good runners). It would be nice if we could have a fun run along the parkway in mid October after racing season, with a BarbieQ. Sylive would be up for hosting if runners would want to come.
Bike Escort: Ran home and got on the bike, found Sylive and rode along while she ran 6 miles. Her legs are still sore from the Bryce half. 14 miles on the bike converted to 4.25 cross training miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 | 8.75 |
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Early morning bike ride - good effort, somewhat uneventful. It got chased by a dog which was funny, no way the dog could catch me. Stopped and talked to Rob, he dropped out of the Des News marathon, IT band issue. I showed him an IT band stretch that may help.
Bike ride 35.29 miles
Stay kooler, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute - 26.5 miles The ride, trees branches twigs, trees, blown all over the parkway this morning. I had to get off my bike twice to carry it over trees. Also, also almost rock hopped a transient sleeping on the trail. The trail gets a different population once you hit 3300 south and going north. Rode the first three miles home tonight with Nicole, she wanted company to get past the homeless. We also cut thru a car wash and trail park. Short lunch time, upper body machines, hamsstring curls, excercise hamstring exercises.
Stay Kool, have a good week, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 | 5.20 |
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1 hour on the excercise bike, 20.86 miles, convert to 5. 2 miles cross training. My darn right foot, just cannot shake the problem. Funny thing, I can't test the right knee because of the foot. Oh well, looking for different shoes for bike riding. Riding the bike is likely causing the problem.
Stay Kool, da Boss, without Bruce, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.50 | 6.50 |
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Early morning run, Sammy really wanted to go, took her with me 4 miles, she had a great time, then rode 10 miles ten miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Early morning -Stop and Go running, ran 1/2 stopped and stretched, etc. Darn right foot still giving me trouble. It is difficult to evaluate the knee with the foot problem. So much for the whine. It was a beautiful morning, just like the old days, a few months ago, just me and the calm cool dark of morning, without darth vadar. The dark morning runs can be spooky, spooky things have happenend. But, to me, Kerry and quite a few other bloggers, these morning runs are precious and get the day off to a great start.
Things I have done about the bruise, metatasul.. (something like that):
Ice on the foot, Advil, just bought a 4E walking shoe from New Balance on line. I got a great clearance price. Also, I have been working hard on just running smooth with little impact.
Sammy Blog: Sammy did not want to go running this morning? Go figure, Wed. she was so excited.
Started a series of knee injections today. Dr. says, they should help, but, only run 2 or 3 days a week on soft surfaces. I ran Hobble creek last year and I don't remember if the road has a dirt shoulder?
My Dads Birthday today, 84 years old, still cusses, still thinks gas is 25 cents a gallon and still puts his cheese in the freezer.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 2.50 | 10.00 |
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Early morning run, easy does it. Foot feeling better, nice to run before the heat of the day. I stopped and talked to guy who ran Chicago marathon last year, the heat, ran out of water, etc. It sounded like a joke. I also talked to Cindy, not running St.George, broke her arm.
Fitness evaluation: I am in poor running shape. my avg running miles per week over the last 4 months has been about 6 miles a week, what a drop from 70. My main concern right now, just run easy and slow, build some base. My cardio and fitness (biking) is in excellent shape. Hopeyfully, this cross training will help spring me back into some running shape.
Stay Kool, have a good sunday, B of BS Rools out Rode the bike 10 miles, convert to 2.5 cross training. Forgot to mention, middle of the day, I has heading south on the parkway, tree area, another biker was headed north, right between us, a doe and a fawn. As often as I have seen deer, nornally, never in the middle of the day.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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26.5 miles bike commute. Hot, hot, hot, coming home.
Sylvie ran 16 miles to day in the heat, good for her. I expect she will have another very good St. George.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 | 6.90 |
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Bike commute again, 27.7 miles. Nothing exciting today.
Stay Kool, bofbsroolsout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.80 | 5.80 |
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Early morning run with Sammy. Sammy just loves these runs in the dark with me, what an adventure. Today, we weaved around dirt trails, she had a blast. Darn right foot still giving me trouble.
lunch time, excercise bike, 10.74 miles in 30 minutes, good workout. Converted to 2.8 cross training miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 | 6.90 |
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Bike commute miles, 27.7 converted. The ride home was windy and a good workout.
S of BS Rools report: Sylvie ran 7 miles today around Bulion hill, south to Winchester, without the Abby, home for an IPOD recharge, north past the never bear to 4800 south, back home thru the forest, without gump, along the river trail and home. (her day was much more exciting)
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.38 | 0.00 | 0.00 | 0.00 | 0.00 | 9.38 |
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Enjoy the day adventure run (per Sylvie's orders): The goal, say hi to everyone, be funny, keep a good attitude. I don't know about the funny part, three ladies I passed on the right side, kind of startled them. I went ahead of them and took short cut thru the trees, I will be darned, ran into the same three, how in the heck did you get ahead of us again? Well, I said, you need to be quick. With that said, I shot off like bolt of until beyond their sight, I was pooped from the effort. So went my adventure run, tried new trails that hit a dead end, ran around the outside of the dog part for the first and last time, too many scary dogs. I jogged a loop around a soccer field that was soppy wet, have a blood sock and Sammy is giving the cold shoulder for not taking her. All in all, met my goal, adventure day. By the way slow 10 minute miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Day off today, Dr.s orders, after the knee injection. Her advice, she is a marathoner, run two days a week and cross train. She has had other runners who have managed for years this way. Also, she said I can blame my dad for the arthritis, I wouldn't do that. Sylvie Running Reprot: Sylvie ran 5 miles this morning, I rode along with the bike. We played a game guessing how many runners we would pass, 34 total. Stay Kool, work my butt off this week, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 | 7.20 |
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Busy, busy weekend: Recap of the weekend:
Friday: Had dinner at Park City with my two girls and their husbands, Sylvie, my x and her husband. We had carmel apples after dinner. (Celebrating my youngest daughter and her husbands birthday)
Saturday: We had big family barbeque at our house for my dad's birthday, it was quite an event. Sylvie did most of the work getting ready, I cooked and did most of the work cleaning up. Pop is 84. My oldest daughter Jenna, said she was not coming to the party. Jenna and her hubby surprised us and showed up, announced that they are having a boy and showed us fetal pictures and a DVD, very interesting. My dad left and forgot is birthday presents.
Today: Played golf for the first time in 12 years. I really stunk it up, lost 5 golf balls. I had one good hole and made a birdie and a boggie on the last hole. I really like golfing, but retirement golfing seems to best suit me. I then rode 30.73 miles on my mountain bike.
Last Note, sure is fun reading everyone's blog comments about races. It is so Kool everyone can honestly share the ups and downs about races, it makes me feel like I was back racing. Best thing about races, their is always another one. I have often tried to determine why one day is better than another, no answer. We can be diet, sleep, etc. But, we have all had good and bad races with little sleep and bad food. Who knows, fun reading and gabbing.
I am leaving for Chicago on tuesday for a few days on tuesday. I hope the hotel has a gym.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 8.25 |
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Bike Commute, 5.4 miles on excercise bike, 33.1 miles, convert to 8.25. Upper body weights, hamstring curls. No running motivation, zip zip and triple zero. I need a good motivation story. Darn day games, Sox day game and Cubs out of town on Thursday.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 2.55 | 6.55 |
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Big dreams: I had aspirations of running 12 miles today, no way Jose. I ran two laps (3 miles) on the wood chips around liberty park, my darn right foot. I then went to work and rode the exercise bike for 30 minutes (10.25 miles). Well, now the interesting park, I got on the treadmill, put the incline at 2% and ran 1 mile at an 8 minute mile pace. I was working like a dog, heart rate 156 when I got off. But, good thing, it seems running on the uphill lessnes the impact on the knee and does not bother the foot much. So, as much as I despise the dreadmill, it may become my buddy.
Stay Kool, next blog entry on friday or saturday, off to Chicago. B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Chicago Walk About - our conference did not start until noon, we walked about 6 miles along the shore, the mellenium park. We seen the Bean, two long walls of images reacting with water. I was surprised how clean of a city. Last night, welcome to the conference, we were treated with a sight seeing cruise along the city part of the Chicago river pointing out the buildings, history, etc. We then cruised the harbor. The night skyline was a beauty.
Stay Kool, Da Bears, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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work, work, work today: We went out for UNO deep dish pizza. We waited 1 hour to get seated and another hour for the pizza to be cooked. It was not worth the wait.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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60 minutes eliptical, hotel, small, humid, fitness center. Travel day home, long day.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 | 5.30 |
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Support Sylvie day: Rode the bike with her while she ran 12 miles. Sylvie seems a little stronger on the hills this year. I expect she will have an outside shot at a top 8 at St.George if all goes well. Sylvie is getting age division creep, she is in a new division next year.
Later in the day, rode another 21.2 miles, beautiful day. The ride was spoiled by a darn hornet the went down my shirt, stung, ouch. Convert. to 5.3 miles. My running may be done for the year, I am convinced that time off needs a try. I will still cross train like heck to stay in shape.
Stay Kool, Da Bears, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 | 14.10 |
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Early morning bike ride, 56.43 miles. Nice morning. I passed many bikers, walkers and some runners. After about 45 miles, I thought, it sure is odd I have seen no one I know today. Then, a few miles later, I heard my name, turned around and it was Bonnie. It was nice to ride along while she ran. "Have a good TOU half Bonnie". This time we were not old army buddies, we were good running buddies. By the way, Bonnie's hubby Dean, is darn fast.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Goose eggs for breakfast, lunch and dinner. No workout today or toomale per Drs. orders, back on the road Thursday.
Stay Kool, B of BS Rools out
Side Note, quit caffine two months ago, my first day without carbinated drinks today. I am off the stuff for good.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Bike ride after work 8 miles.
Stay Kool, B of BS Rools out
G2 may become my drink of choice.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Commute ride - racoons, walkers in the dark, - nice morning. 27.7 miles
Running Shorts Falling Down - My time off running has not been a journey of peace, maybe a journey to find peace. As runners know, look ahead, follow the road, don't look back, that instant of doubt could cost you the race. As I look ahead, it is difficult to leave the 50,000 running miles behind. Often said, live in the now, the now is not where I choose, I choose the road, the sweat, the effort, the commando challenges of rain, cold, wind, lemon drop, heartbreak and Veyo. What new challenges ahead, what offers that majic combination of dedication, competiton, friends seeking a common goal and never ending talking about a sport, once in your blood, becomes part of you.
Stay Kool, Enjoy Every Mile, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 | 6.40 |
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Bike commute - 27.7 miles. Today may be a first, hit a skunk with by bike this moring. Now, how in the heck does that happen. I managed not to get sprayed and not wreck. Some mornings are so darn dark and 4:30.
Hobble - good race for me right now, I am going to Hobble, Hobblecreek. Me and Colleen have decided to start the race, back of the pack, walk and jog. I hope they don't close down the finishing shoot until dark.
Injury note: I had my last series of shots this week, getting fitted for a brace tomorrow. Ben Crittle, he says I can run with the brace and it will take pressure of the inside of the knee, we will see.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.50 | 6.50 |
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Acqu jogging this morning with Colleen, 1 hour. I then came home and road the bike for 10 miles. I saw Air Darkhorse and rode along with him for a couple of miles chatting. Steve was doing an over distance run and looked kind of tired. Nice to chat with him, he has some different takes on training that make sense.
Medical Update - Got fitted for a fancy custom brace to take the stress of the inside of the knee. It really looks like a contraption, made of carbon fiber. It will be ready in about a week. Hopefully, it wil allow me to run two or three days a week. Ben Criddle of BYU football fame, said it will take 3 or 4 weeks get ok with it. I bought a temporary brace to allow me to walk and jog hobble creek.
Physical theraphy next - more stretching for the quads and hammys. Also, some work needed to lengthen the right hamstring a couple of degrees. Overall, nothing major, just a few tweeks that may help.
Comments: It is not often old farts get compliments: Two today, how did it happen, the brace guy, Ben Criddle, said is was great to fit a brace to someone that was fit. Maybe great for him? The physical therapist lady, said at least 4 times what great shape my legs were in. Likely, doesn't see many old Please follow Fast Running Blog policy regarding vulgar language runners. But, I will take the cudos whenever.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Hobbled the Hobble Creek today. I ran and walked the course today. I DQed myself after the race. Minus 1,000 commando points. (This was an intentional DQ on my part) My total time was 2:40, running about 8 miles and walking the rest.
Sylvie Race Report: She ran a 1:50 and took second in her division.
Happy that I could run 8 miles with the temporary brace.
Met bloggers in person today: MarcieJ, MicelleL and Marion.
Some addtional comments, now I am in a better frame of mind. The brace did help, I am hopefull. Funny thing, I walked the steeper downhills and charged the uphills. I got a couple of odd reactions from this running. Also, a running friend, John Straley, came back after he won our division and ran me in for a 1/2 mile or so (he was very close to Tom and MarcieJ, 1:24 area), he made a good observation, run on the pavement smooth, is much better than running in the dirt with the chance of twisting the knee. Nice of him to come back to see how I was doing. Sorry to say, I am just out of running shape. I plan on running St.George if the new brace allows me to run a couple of long runs, 12 to 15 and I gut out St.George.
I did not say enough about MichelleL the Lion Queen and Queen Josse, the only thing that exceeds their running talent is their kindness. If running were the NBA, they would be rock stars.
Stay Kool, B of BS Rools out - I have some real work over the next 6 weeks:
1. Lose 6 pounds
2. Get in a long run on friday, either run with the brace or acqua jog for two hours and elip for two hours, whatever combination works.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 | 6.90 |
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Bike commute - legs a little sore, quads from saturday. I should not be sore, avg. 10 miles a month the last 4 months, what the hey.
Sylvie repor......legs sore, she ran 7 miles today, tough chicka. She said, it is said to have Hobble creek done, all those weeks waiting, now it is gone. As much as we suffer on race day, we all love it.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 | 6.80 |
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Eliptical this morning, 1 hour, good pace. Mike is an animal, did 8 miles in one hour, wow, you would really need to be cranking them, that is my goal.
Upper body weights and hamstring curls.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 | 6.90 |
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Bike commute, nothing exciting. Waiting for something big to happen!
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Eliptical today, circuit weights upper body. Hamstring curls and ball excercises. Brace company called, still another 3 or 4 days before getting the carbon fiber brace, $1,000, good the insurance picked up 80%.
Sylvie Report: She ran 9 strong miles today.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
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Pool running today, 3 hours, converted to 12 miles running. 30 min. elip and 30 excercise bike. Colleen joined me for 1 hr 20 min. of the pool running, lazy river. The south Davis Rec. center is a great facility. My entertainment during the water world adventure, 70 to 90 years olds doing water areobics. It was quite an odd morning, my next friday long workout will either be running, bionic B of BS Rools, or on the bike.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode 18 miles with Sylvie as her moving Sag Wagon today. It was fun to ride and chat with all the runners doing long runs. Sylive had a very good first 9 and struggled the last 6. We had a yard sale today with Sylive's son running the show. Sylvie took about a 90 minute break between the first and second half of the run to setup, mistake, it was hot and her legs were beat from carrying stuff. We made a big $29 and took the rest to DI.
A couple of things to note, talked to Demettero, for quite a few minutes. He is fun to chat with as we talk about our old running days in Magna and gab about common running buddies.
Second thing, a runner I have seen for years, SLC Track club member, buddy of Olaf, waved at him as he went by. He stopped, looked like he just ran a 100 miler. I gave him my full bottle of Power Aide to drink, he was quite grateful.
Recovery from 3 hours of pool running is nothing compared to 3 hours of running on the road.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 | 6.75 |
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Early morning ride, windy, 27.47 miles. A few runners on the trail. Stopped and talked to Rob, he is running the grand slam this year, hopped with an IT band issue the last couple of weeks. Felt good today, will do a two hour workout in the morning. I can't wait to get the new carbon fiber brace, hoping that it works.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Upper body weights, 90 minutes on the Nordic Track, no brace today, hopefully tomorrow.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 10.00 |
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Early morning, bike 30 min. elip 30 min (good effort). Hope to get the brace today. got the brace.
Brace report: Red like the Utes, go utes. Ran 5 miles with stops about every 1/2 to adjust the brace. The pace, well who's counting? It was nice to get out and sweat like a dog, chase Sylvie and feel the fight, determinatin and spirit of running. I really miss that gut it out feeling. The brace guy, Ben Criddle of BYU fame, said it will take about a month to adapt, well, good thing, a month is what I have.
It is good I love gut it out, I will get all the gut it out feeling I want over the next month. The brace weight is about three running shoes heavy and some chafing on the upper thigh. The challenge is how to run smooth, regardless of the pace. My plan for the week, every other day, 5 on thursday, 6 on saturday and hopefully 6, 6, 10 the next week with a long run of 15 before St. George.
Thoughts of the day: I have spent 27 years trying to run in the top 10% at races and place in my division, with some success. I have met and talked to many runners towards the front, it is time to get to know runners in the rear 10%. (I will need to learn a new language?)
Lastly, I am starting some new PRs, not time or place PRs: How many runners I can talk to in a marathon; how many hi fives, how many low fives, how many gus does a gu eater eat - can I set a record - goal 20 gus at St. George. Lastly, find out why runners at the back of the pack run marathons? I will bet it is not to just finish. My race entry at St.George will not be a record of 26 splits, it will be a race story of communication with the running spirit.
Stay Kool, look forward to the journey, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Bike commute, long work day, 27.7 miles, 12.5 hour work day.
Stay Kool, B of Bs Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
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A couple of miles after work, getting to know bracey.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Bike ride this morning, stopped and talked to Cody for a minute, looks in great shape. I had a darn flat tire, never fun, stopped three times on the way home and pumped up the tire. Greek Festival 5k in the morning. Me and Sylvia have done this for several years, nice low key race with a free entry into the festival with the admission.
Stay Kool, B of BS Roolsout
No Bracey report today.
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Greek Festival 5k (3.1 Miles) 00:27:39, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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This was a small race, only 90 runners. Sylvie ran a 26:02 and was third in her division.
Well, depends on how I look at this race, a PR for Brent and Bracey, but, a PR Worst for Brent. Today's run was more of a trial with the knee, did not stop and ran a consistent slow pace, hopefully, marathon pace.
Grand Prize: They drew my name, maybe a new car, no so, a one nigh stay at Holiday Inn and two tickets to the Symphony. The Holiday Inn is the SLC Holiday Inn. Well, we are going to find someone to give the Symphony tickets, any bloggers in Salt Lake interested?
We spend much of the morning chatting with Quiten about running, he is a real talker.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Saga of the bike, split a side wall yesterday, I went to two Wal Marts to find a tire, did not have a Kevlar. My bike mechanic skills are limited, changing a tire and tube takes me 30 minutes, someelse maybe 10.
Nice morning for a ride, a few runners on the trail. One runner of note, a young lady, I seen her a couple of times, must have been doing a long run. As I was about two miles from home she was sitting under a tree crying. I stopped and offered help, she said I am having a bad day and had called someone to pick her up. I don't know if I have ever cried during a long run. But, I can see the emotion if it one of your last big runs and have a bad day. Anyway, good there is always another day.
Rode the bike for 40.28 miles, nice effort.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Bike commute, 27.7 miles, cross training miles
Sylvie: 20 mile run today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Bike commute, 27.7 miles. My entries are so darn boring, boring boring. My work is so darn busy, busy busy. I have been working 11 hours days with a 1 hour bike commute each way. I am pooped and driving to work in the morning. Sylive's birthday tomorrow, great wife, runner, artist, mother, friend and sweet, sweet, sweet not darn boring person.
Mini Running Short: I have a good friend, running buddy, Sheldon, he has struggled for the last 4 or 5 years to shake nagging injuries that have kept him from running his tenth St.George marathon. His training was going well, he has picked up some sort of muscle injury in his butt. Last year he was devastated when he had to drop out at mile 16. I had never heard of him to cry until that day. We have raced against each other many times and ran many killer runs together. Bloggers, enjoy your youth and cherish every moment of running while you have the body willing and mind strong. (We both may take the same approach at St.George, run at the back of the pack and enjoy every step of maybe our last marathon)
Stay Kool, Turn out the lights fandango, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Early moring workout, eliptical, good workout, upper body weights. I am going to run friday morning, about 10 miles and see how it goes.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 | 6.40 |
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Bike commute, 27.7 miles. Sylvie's birthday was fun yesterday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.24 | 0.00 | 0.00 | 0.00 | 10.24 |
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Well, I have done some crazy things running, running in a foot of snow for 20 miles, running 26.2 miles in 100 degrees with humidity Maui marathon, and running a marathon after not running for 2 months. Today's run puts me on another quest for the tough and crazy run.
Today was the longest run in 5 months, ran at a slow smooth pace. I learned a few lessons for St.George: 1) run in the dirt whenever possible, run on the left center crown, take short steps, smile, get in the zone, and St.George is doable. The knee was no worse after the run than before. The tough mental issue, the brace really limits the range of motion and slows the pace. An 8:30 effort (no brace) is now the same effort with a 9:30 pace. But, happy day, I hope to have a Fast Running Blog singlet to wear, kind of an oxymoron.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Early morning, rode with Sylvie while she ran 12 miles. Sylvie almost has a rear end collison with another runner. Fast young lady runner, zoomed by Sylvie, pulled in front of her by two steps and stopped. She was stopping for a water stop setup by the Salt Lake Running Company. Anyway, no harm, good practice for Sylvie to be quick on her feet for water stops at St. George.
Byu alert: watched BYU skunk UCLA, then rode the spin bike for 30 minutes and did the Nordic Trak for 30 minutes. My legs were a little sore after the easy 10 miles yesterday, my longest run in 5 months. The Nordic Spin helped. Legs feel better.
Runner Chat: Talked to Rob and Derk, Rob is running TOU next saturday, good luck.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.80 | 12.80 |
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Early morning bike ride, very good effort, rode North for most of the ride, open trail, no one around for the first 30 miles, the last 20 we filled with dog walkers, kids, etc. I had to slow down several times. Total bike miles 50.80, converted to 12.70 cross training miles.
Bike costs, now, you think biking would be cheap, I have worn out 3 tires and 4 tubes this summer. A good mountain bike tire is about $35 to $50. The slim tubes about $8 for the presta valves. I cannot complain, the biking gets me out.
Runner Chat: Stopped and talked to George today, former SLTC president for years, age is catching up to us older runners, he has a hammy that is killing him.
Stay Kool, B of BS Rools out
*I really hope that everyone has a good St.George. In the end, the marathon should not be measured by time, place, BQs, etc. The measure should be the hard work and fun along the journey to get to the marathon. Anything can happen on marathon day, it is only one day in the journey.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 | 6.40 |
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Barking at the moon. Now where did that come from. Beautiful ride this morning with a full beautiful moon and one dark barking.
Bike commute: 27.7 miles. My last on only long run will be on friday for the St.George marathon. I hope to run 15 miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| Excercise bike 30 min, elip 30 minute, circuit weights. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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Bike commute today. Darn, forgot I had a physical therapy session in the morning. Sylvie is going to pace me the first 5 in the morning on the Jordan trail, then PT, and then run the last 10 at liberty park.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
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Early morning start, with Cat Stevens, moon shadows. Sylive paced the heck out of me for 5.26 miles in the dark. I then went to the PT, the PT said I was doing great, except need to work on the right quad, wall excercises. Not so good decision, since I was at the U of U, decided to run the shore line trail for a few miles. I am just not ready for all the uneven terrain. I cut the run short, ran 4.5 miles as the knee did not like all the rocky up and down trails. Dog encounters, I did not realize the Shoreline trail was a no leash area. I was directly confronted by three dogs that looked like they want a bite out of me for breakfast. The owner was very mad when I asked him to put the dogs on a leash. Well, next time, I will have my pepper spray with me for use if needed.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Sag wagon, bike aid station, for Sylvie, she ran 21.31 miles, last long run fot St.George. It was a nice cool day, perfect for running. Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early morning bike ride, good effort, 30.61 miles. Seen a few runners, none I knew.
Running Shorter than Shorts: Seen old old school running shorts today, not a pretty sight.
Lesson learned: My body was not ready for the shoreline trail last friday, paid for it yesterday and today. With such limited time before the marathon, I hope to run 15 or 16 next friday.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Eliptical 30 minutes, upper body weights
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Bike commute, took the long way home, without the tramp, 31 miles.
Long way, two men were shot dead at 5 am. yesterday almost right where I normally ride to work at approx. the same time. I drove to work yesterday, because of picking my expecting daughter up from the airport. Maybe things do happen for a reason, someone looking for me.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 | 6.70 |
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Commute bike miles 28 miles.
It seems many runners are a little sick, a little injured, much worried about the marathon to soon come. Good luck to all
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute 28 miles, it must be my week for dogs, got chased by two dogs while riding the bike on the parkway in the dark, what the heck.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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Hard easy miles - do doubt with Gwen, if I could keep the same pace for 26.2 it would equal a 5 hour marathon. I am not sure what this run said: Run the marathon, don't run the marathon, are you nuts? Will you finish in daylight? How is that darn knee anyway? How far is that marathon?
This was my longest run in since striders half marathon back in April. Although, I have cross trained like crazy, nothing equals running.
Stay Kool, Tired BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Anniversary - Rode the bike while Sylvie ran 11 miles on our 11th anniversary.
Running Short: Running Romance - runners dating runners, many years ago, we were lined up because we were both runners. Now, my macho side, did not give much respect to women who said they could run. Our first date was a 6 mile run. Earlier that day I had run a tempo run of 8 miles with some buddies at work, no problem jogging with a chicka after work for 6 miles.
The start: I picked Sylvie up at her house, she was dressed in some old cotton gym shorts, I thought, hum, runner hey? We started running on the parkway, right from the first step, she would not let me get a half foot ahead, the race was on. We ran the 6 miles, no talking, all business, what a way to get to know someone. Well, it was a good way, a runner with determination and gusto. After the first date running, I asked her if she wanted to run the St. George marathon and train with me and my running crew. I signed her up, one week before the St.George marathon we were married and she has not missed a St.George marathon since. This year will be her 12th.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Short Bike Ride today, 10 miles. We are watching our 3 year old grandson for a couple of days, where is that baby jogger when I need one.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 | 6.70 |
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Bike commute miles 28 , woopieeee - glad to see the marathon coming soon.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Upper body weights, stretches, hamstrings, etc. 30 minutes on the excercise bike 21 mph.
When I stated lifting weights about 6 weeks ago, I had BB guns, maybe now pelet guns.
Marathon madness is almost here, cannot wait.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 00:05:41 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Nostalgia: In 32 St. George marathons it has only rained twice, today, and 25 years ago for the 1983 St. George marathon. I was one of about 10 runners who had the pleasure of running both today’s and the race 25 years ago. For all you bloggers who now wonder what if it had been a great day, what time could have I ran? The race 25 years ago was not the same as today. It rained cats and dogs, I mean, bath tub wet before the marathon and the first ten miles. The rained then stopped and it was great to the finish. In 1983, I was trying to run a 2:50 to qualify for Boston, ran a 2:55 gun time and always wondered what if. So, I know how some of you feel today.
Pre-Start Stuff and the Start: Sylvie myself stayed warm next to the fire and managed to stay fairly dry before the race. It was fun to hang out with my best buddy. We were fooled at the start of the race, we thought the crowd was moving up after the wheel chair start, wrong, it was the start. Sylvie, rocket starter, ran a 7:06 first mile and left me in the dust after three steps. Sylvie had a very good race, 4:13 after being sick a week before the race.
The Race: The first few miles, likely 5,000 runners passed me before Veyo. I wonder if this is the biggest negative road kill ever. Maybe I did get a course record today and PR.
Veyo: almost all runners were walking. Funny thing about the back of the pack, I heard runners saying: we are walking up Veyo to save energy for later! I ran every step from the bottom of Veyo until the 11 mile aid station and counted approx. 300 runners being passed. They soon passed me back on the downhill. But, it was fun having Bracey Brent passing runners.
Running Encounters: My pre-race thoughts of talking to runners about why they are running a marathon did not work out as few runners were in a talking mood. It was an all business day against the course and the elements. I talked to a few runners and Bev ran with me a few minutes as her designated runners dropped out.
Half Way: I am not sure on my time, but, the 4:30 group passed me at half way. I wish this could have been an all uphill marathon. The downhill from half to mile 17 was not kind on the knee. My plan in running along the side of the run in the dirt did not work out as the road side was mud, water and not runnable.
Mile 17 - Rally Cap: What the heck is a rally cap if you are not a baseball fan? Well, when your team needs a lift, energy, excitement; turn the hat around backwards. Now, this was no usual Rally Cap, it had the names of very special people who had helped me much in the past and I knew would help me again. Although they were not the usual spectators, they were there helping with the rally.
Merrill: long time friend growing up. Merrill short: 7th grade gym class the coach called him a “numb nu….” Because he could not catch a football. I called the coach a couple of choice names and Merrill joined in. We were kicked out of school for two weeks and out of gym class. The old saying I got your back, Merrill had my back today.
Grand Parents: Salt of the earth, made a living from the land, passed on the hard work ethic and pioneer spirit, much missed. They may have not understood a silly marathon, but, they surely supported the hard effort of the day.
Kevin and Karen: some day we will be running the best marathon together, younger brother and sister.
Lou: my father in law, he always called me chief, loved to hear about the Navy, much missed and I’m sure he helped rally the troops today.
Myron: we served together for 15 years, I was his NOC. Myron deserves a big shout out for past and present day support. South Carolina marathon, we had the weekend off from “Training school” in Athens. I had wanted to run the Carolina Marathon, same course as the Olympic trials for women earlier that year, no “A” standard qualifiers as they picked such a darn tough course. Myron drove me for 4 hours, stayed in a junky hotel and supported me while running the marathon. It was like running TOU last 8 miles, for 26.2 – darn tough course.
Last Nine Miles: As I started walking, the knee was ok with walking. But, as soon as I started walking, I also started getting cold for lack of generating body heat. I had stripped down to just my singlet (shorts also). I was then on a mission to find a garbage bag. I soon found one at an aid station, full of garbage, dumped the garbage and put on the bag. I did not care about the banana stink, just had to stay warm.
Not Yet: If you have seen the Robert Downy Jr. film: where he is helping ghosts finish that one last thing before they move on to heaven; in that movie, the darn bus driver keeps showing up too early to pick up one the souls for the trip. During the last several miles I was walk/running on the left side of the road to take pressure off the knee. I had two vans and an ambulance stop and asked me if I was quitting. I kept thinking this running sole is not ready; I have a marathon to finish.
Brent Slow Walker: Sylvie has given me my Indian name as Brent Slow Walker. This worried me, Brent slow walker had to walk as fast as he could go to get under 6 hours. Brent slow walker proceeded to walk and shuffle run to the finish (mission accomplished).
St. George Support Crew: I cannot say enough good things about the volunteers who hung in all those hours to help everyone, especially the back of the packers. I stopped 4 times to have Icy Hot on the knee. As I said thanks, the guy thanked me, for being there so he could put icy hot on me.
Back of the Packers: Now, we may have thoughts about these runners, did they not train hard enough? Are they injured? What gives? Regardless of why they are at the back of the pack, I saw no slackers, they were all trying to move with hast, no waste, to the finish. You could nick name these runners as Hobble Crew (Cody nick name for my running crew that day) Sheldon, one member of the run left me at 17 and finished his 10th St.George, Colleen decided to not start the race because of injury.
Cheers of the Crowd: With amazement, there were still a few supporters along the course cheering and saying good job as I went by, thanks much. Thanks very much to the young girl who ran out on the course to give me a high five, lifted my spirits.
The Finish: It was not exactly a sprint to the finish; it was an 8 min. pace for the last stretch, left turn to the finish. It was nice to have some people left to cheer. A special thanks to an older gentleman who place the medallion around my neck and said well earned, you are a champion. For the moment, what a thought and special thing to say.
Ten Year Club Banquet: We can’t turn down a free meal, also, nice to see the new members. We talked to James for a few minutes and said hi to some other runners. Special tribute to Carlos Valle, we met him 4 yeaars ago at the banquet, great runner and holds old course records for an age division passed away this year. His son ran his first marathon in tribute to his dad and said great things about St. George and how his dad loved this marathon.
Blogger Party: Very nice to meet some of the runners I have not met to include: Michelle, Christi and T-Bean. Also, cannot leave out Tarzan and her chest pound yell. It was also great to talk to old blogging running buddies.
Reflections: I really enjoyed being part of the day. I had no tale of splits or PRs. But, being out there grinding, working and the “great” weather; gave me a memory, a story to tell and with the hope to run another day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Bike ride to loosen the legs. The legs feel fine, the knee has some issues.
Stay Kool, b of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper body weights - recovery mode |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 | 6.40 |
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Bike commute, 27.7 miles. The bike commute will soon come to an end. I need a plan for cross-training this winter. It has been kind of an emotional week, glad to have ran and finished the marathon. I made a deal with Colleen today. If she can get so she can run/walk, we will do the next marathon together.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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Good intentions gone down. I started this morning with the intend to ride 40 to 50 miles. I was off to a great start until I hit a wood foot bridge on the parkway. The foot bridge was wet. I hit the bridge going too fast and the wheels came out from under me. I have a big strawberry on my right side and several skinned knee areas. Also, mild sprain of the wrist. What really hurts, bent the wheel on my bike that ended the ride. The bike is now in the shop to get fixed.
Axiom for riding a bike: It is not if you will fall, it is when and how many times. This was my first fall this year, not bad for about 3,000 miles this year.
Stay Kool, training wheels, B of BS Rools out
Recovery note, fully recovered from the marathon and knee back to where it was before the marathon, no further injury.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 90 minutes Nordic Trak and 60 minutes spin bike, convert to 6 cross training miles. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body weights, bench press, curls, etc. It is nice to have workout room in the basement, Direct TV, great spin bike and Nordic Trak. But, I would rather be outside.
*Note, about weights, per doctor, lifing weights increases the absorbsion of calcium for strong bones.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Monday Morning, this is the first morning, 4:20 a.m. run for several months. It was great morning with the moon peacking thru the clouds. It was not quite a moon shawdow morning, so left Cat at home. Now, my running, if it can be called running. Somehow, I need to learn to run smooth. Each run, I think it, try to improve, etc. I plan on running three days this week for the first time in almost 6 months.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.25 | 0.00 | 0.00 | 3.00 | 3.25 |
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Early morning, gym workout, 30 minutes spin bike, 30 minutes eliptical. circuit weights upper body. Ran .25 on the treadmill, 2% grade, 8 min pace, no brace. The treadmill run was a trial run of sorts. I need a way to run hard without bothering the knee. Tomorrow's run will be the real test. *Note, got my bike fixed after the crash last friday, $70 later. Maybe I am not a kid, but, old Please follow Fast Running Blog policy regarding vulgar language land is no where in the future.
Stay Kool, Push, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Cross training - spin bike - new IPOD, old time rock n roll
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin bike, 60 minutes, 20 miles, moderate effort. Friday plan: run 10 miles and ride 30 miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.50 | 12.50 |
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Early morning run, moon lite, very pleasant. The aches and pains from the marathon decided to run along withe me. Bagged the 30 mile bike ride because of gear problems on the bike, rode the bike for 11 miles. I may ride the spinner or do the Nordic trak later today. Chores today, start getting ready for winter, yuck, I took the snow blower for a tuneup and started putting away outside stuff.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Cross training day - 90 minutes spin bike and 60 minutes Nordic trak, while watching the Utes win, sorry BYU who? Fans.
Stay kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Commando points given today - Bike ride, stopped and talked to Rob, PRed at St.George in the weather, major commando points.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 60 minutes spin bike - upper body weights |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
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30 min eliptical - boring blog entry
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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65 minutes excercise bike, 22.5 miles (good effort) My journey was not meant to travel miles and arrive without leaving. The ground under my feet, shall always be so sweet.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 5.00 | 10.50 |
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Early morning spin class, have not done a spin class for some time. The instructor was nice, hard core biker chicka. The other students in the class reminder me of races where no one wants to be on the starting line. After getting home from the spin class, ran 5.5 miles along the parkway. This was followed with 100 ball crunches, bench press, curls, etc and ball hamstring excercises. Now I am recovered from St. George, start building up base.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Nordic trak, 75 minutes while watching the BYU game. 20 miles bike ride along the Jordan trail. It was a great day. Except, Sylive does not feel well. Sammny tripped she running a couple of days ago, really banged up her knees and shoulder.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Hard 30 minutes on the spin bike - 11 miles
Hard 30 minutes on the eliptical
Sylvie Injury: Sylvie has two bruised knees, Sammy tripping her, banged up shoulder, hurt pride. She is hoping for a couple of easy miles today.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No cardio today - weights - Fire it up in the morning.
Mountain BikeWatch: My quest, find a great full suspension mountain bike full suspension this winter for under $2,000. I need a good hard fun cross training venue that uplifts the spirit. No better place than on the mountain trails.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Spinning Wheels - 21.66 miles - good effort, avg. HR 155
I was at a spinning class last week, the instructor asked, what do you want out of the last 10 minutes of the class? No one in the class spoke up, I remembered an Obama speech about a little old lady at a fire house who was the town cryer, who's cry: "fire it up". Well, without hesitation, I said fire it up. The instructor, hard core biker chick fired it up.
Well, why am I telling this story? For the first time in months, I have two days off from exercising in less that a week. My nfew motto: fire it up. fire it up, fire it up. No excuses to rest on my getting fatter duff.
Stay Kool, Fire it UP, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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66 minutes Nordic trak, upper body weights. Fired UP - Tomorrow is Da Day, without Da Bears
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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50 miles on the bike, 1 hr spinning class with 10 min. warmup, then 30 miles on the Jordan trail. It was a great fall day for a bike ride.
The hard core biker cicka led the spin class today, nice workout. From a guy's point of view, who has better looking legs, biker chickas or runner chickas. Who knows, they all look in great shape.
Stay Kool, Fire It UP, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early fall morning bike ride, 18 miles. I met Sylvie and road the last 3 miles while she ran. 1 hour on the Nordic trak while watching BYU.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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Slow day, worked from home part of the day. 1 hour on the nordic trak, upper body weights. I have been at the weights, every other day for two months, not trying to gain much bulk. I am slowly moving up the weight and added another 5 lbs to the bench press. First set 12 reps and second set 8 reps.
Knee status: I have decided to take a few weeks off running and see if the knee will get more stable. One thing I have noticed, not running is helping reduce the pain when walking. No plan to give up running. I will start back in a few weeks and work up to two days a week.
blogger note, I have lost touch with what is happening with some of the bloggers with being busy at work and not running much. Sylvie says I look in great shape, no where my age of 58.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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30 minutes bike (10.5 miles) 30 minutes elip. (boring workout)
Stay Kool, Fire it Up, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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I am all croxxed up cross training, The old days in the gym: I arrived at my work fitness center, a lady, Dona was on my favorite treadmill. In the past, I would always beat her to this treadmill, if someone got on a treadmill next to me, it was a game to stay on the treadmill longer than they did. This often lead to many extra miles. Today, Dona was on the treadmill before I arrived, did my hour on the Excercise bike, 22.13 miles, and Dona was still running. Darn, things have sure change quickly.
Stay Kool, Cat in the Cradle, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 | 2.80 |
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Slept in this morning, election watching last night. Short workout today, 30 minutes on the bike, 11.35 bikes, good effort, avg HR 155. Upper body weights, stretches, hamstring excercises.
Stay Kool, Fire it UP, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Park Centre Spin class this morning. Good effort 65 minutes, short intervals today. 1 hour Nordic trak, upper body weights.
Kinda of a boring day so far, raked leaves, took out the garbage, played with the neighbor dog and watched ESPN Mark May and Lou Holtz say Utah was over rated, yada, yada, yada. I am so tired of ESPN commentors. My day will pick up when Sylvie gets home.
*Note about the spin class, an older Please follow Fast Running Blog policy regarding vulgar language than me showed up today. The class is a real mix: The instructor is a hard core biker chick, her friend another hard core biker chick, 3 young out of shape high school girls, 3 out of shape older ladies, 1 guy who had a marathon shirt and another guy who had never been on a spin bike. The instructer spent half the class getting the 3 young girls and the guy going. I'm glad a showed early or it would have been a crappy workout.
Go UTAH, Stay Kool, B of BS Rools out
Stay Kool, Fire it Up
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Spin bike, 60 minutes, half standing jog, half seated. Nice day outside. Hopefully, go for a bike ride later today or a short run. Sylvie has many things on her honey dew list today.
My oldest daughter had a baby shower today, so, I rode 10 miles on the bike, beautiful afternoon. I seen DC and his daughter running and said hi. Nice to get outside for a workout.
Stay Kool, Get Fired Up BYU, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 | 5.15 |
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My toes are cold, early morning bike ride along the parkway, 39 degrees. 20.67 miles. I seen two runners and about a dozen dog walkers. The trail is covered with fall leaves awaiting the cold dark days of winter. The wooden bridge that crosses the marsh at 4800 south freezes with a few spots of ice. The dreary days of winter sprinkled with a few magical days of winter wonder will soon be upon us.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Drizzle, sizzle, ge whizzle, Nordic trak for 35 minutes. I talked Sylvie into a spin class this morning, good workout, 60 minutes. Class makeup: hard core biker guy, instructer kinda new wave - low key, kinda do your own workout. Syvlie road hard. She is not quite recovered from her fall.
I may spend some time reading blogs later in the day, it helps to stay motivated. I had thought about not running until December, I may give it a try in the morning.
Stay Kool, Fire it Up, B of BS Rools out
Off to clean the basement- |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.05 | 0.00 | 0.00 | 0.00 | 5.00 | 9.05 |
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Spin class, good instructor, good effort. Ran a few miles along the trail. The knee starting giving me trouble at 4 miles, walked home.
Me and Sylvie got a massage yesterday. I got a big head for a few minutes. The massage therapist, Crystal, noticed a big change in my upper body. She was the first to notice, I have been working on upper body for about 10 weeks. She said my muscles were like a 25 to 30 year old. Anyway, got a good laugh out of the whole thing. I not sure if she was working me for a bigger tip. She is a very good therapist, best I have found for some time.
Veterans Day Running Shorts: These shorts will not be about running, they a just few more enjoyable memories.
Home Coming - After 9 months in the Viet Nam war zone our Guided Missle Destroyer returned to home port in Long Beach. If you have ever watched a ship return home, all hands in dress whites manning the rails. It is quite a site with bands playing, crowds and family awaiting the return of loved ones. As part of our return home, the unexpected, friends of one of the sailors on board had arranged for women to undress on a bardge as we entered port, what a site for sailors returning home. It was the talk of the ship, who paid for the prank.
Pearl Harbor Day - A few years ago, part of our reserve unit was in Pearl Harbor. One member of the unit, his father was manning a machine gun on the air strip during the Japenese attack. Since he was the son of a Pearl Harbor Veteran, we were allowed to go on the memorial for the service and attend the Admirals dinner. Part of this search was a speach by the last surviving medal of honor recepient of the Pearl Harbor attack.
Batan Death March - As part of the Pearl Harbor day events we had the honor of meeting a survivor of the march. This is a real disturbing story of war.
Pollywog to Shellback - Crossing the equator, going from a slimy Pollywog to a trusty Shellback son of Neptune. This ordeal was a break for the everyday duties, with ceremony, kissing King Neptunes belley and many other crazy events like crawling thru a tunnel of garbage. It is a fun Navy tradition.
Commradery - The memories the stand out the most are the friends made, Gary Murtola from NJ, Robert Chartier form DC, Doug Hix from upper state NY, and the list goes on. Those were wild and crazy days where we worked hard and played hard.
The fallen - shall we not forget those service men who gave the ultimate sacrifice, whether you believe in a war or not, the men and women serve with honor. Few service men will tell the stories of war and the no so good memories that last a life time.
Stay Kool, Salute, SKC Barney, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spinning, spinning wheels - running buddy Coleen back from Hawaii. Company and shared misery, we can do some acqu jogging, spinning together. An employee from my work, work with him everyday, got hit on his bike this morning. He has shoulder damagefractured face bones and a concusion. He was hit crossing North Temple. It sure makes me rethink riding my bike to work.
Stay Kool, Fire it Up, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 | 2.75 |
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Excercise bike 30 minutes, 11.05 miles, good effort on tired legs. Upper body weights.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Spin class, what the heck, many miles traveled, again arriving having never leaving. It is going to be one heck of a tough winter of cross-training. I need to call in my markers, Colleen for Aqua jogging, Sylvie for spin classes and maybe have Dianimal teach me how to swim.
So goes it, tough to let it be, without the beatles. True love and passion never leaves, never let it be.
Stay Kool, Fire it Up, B of BS Rools out
Da Spin Class, with the Da Bears - bears fan on the next bike, at first I thought it my be Ditka, that kind of morning. Spin class 70 minutes, Nordic trak for 30 minutes. I have been educating myself on Mountain Bike components. Not much seperates most bikes, either carbon or aluminum, and then the different components.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Mixed workout, 1 hour nordic track, 1 hour spin bike, bench press, curls, etc. Yeh, BYU beat AF, Utah soon coming.
Stay Kool, Fire it Up, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 | 5.05 |
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Late afternoon bike ride. Very nice day for an moderate pace bike ride, many dogger walkers, bikers and a couple of runners. t that easy. It is sad to see winter come, yet, happy to see my new grandson soon on his way. I love the holidays, xmas especially. I have put on 8 pounds since St. George. Not running really cuts down the burning of calories. I am going to run two days this week, likely in the morning and on friday morning. My avg time, areobic, 90 minutes a day this week.
Day Dream Believer, without the Monkeys, much of my time riding the bike is spent day dreaming about past races and the fun of running. It is good that memories cannot be taken away, I am a day dream runner.
Much chatter on the blog this week about Nevel's 100 mile run, quite a feat.
Stay Kool, Day Dream Believer, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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30 min spin bike, 30 min. elip. - hamstring excercise ball , ball squat, knee straight leg stretch, upper body weights. Basement weights, bench press, curls, side lifts. Nice to have enough room to a spin bike, nordic track and weights and cable TV. I would rather be running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning ride, 50 minutes, 10 min. eliptical. Darn, my ipod battery went dead. Well, got it charged and added a few songs off Sylvie's play list. I am darn old school, hard to find new songs that rock. I load a couple of Lance Armstrong workout songs.
Stay Kool, B of BS Rools out
Fat boy, rolley polley, etc. I have gained 9 pounds since St.George, time to start a diet and lose that darn weight. I am eating the same when I was running 70 mile weeks, calories just don't get burned cross training.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.46 | 5.46 |
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Spin bike, 21.86 miles in 60 minutes, good effort. I put new songs on my IPOD, really helped getting err done. I am tired of CCR, Beatles and the Doors, these songs are all coming off my play list tonight. Bench press, curls and side lifts.
Stay Kool, Fat is as Fat Does, B of BS Rools out
I am starting calories counting today,
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Tough to drap myself out of bed, 30 exc. bike, 10 elip, and 20 min. Arc machine. Hopefully, get a 3 hr workout on friday.
Diet Report Day 2 - Burned 400 with exercise - 1,600 intake - net 1,200
Stay Kool, Lemon Pie, B of BS Rools out |
| Weight: 159.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Friday spin class, good workout. This class is getting a little funner now I am getting to know a few regulars. As ususal, I am the oldest in the class, class age ranges from 16 to 57.
Second half of the workout, 62 minutes on the Nordic trak, low impact, general cardio workout. Bench press - set of 12 (heavy as I could lift, second set same weight 6 reps) Curls same as the bench press set, the two sets of side lifts (don't know the correct name)
I am going to try running again on Dec 1, two days a week,
Sylvie Report - ran 5 miles yesterday, she is generally healed from the fall except for her wrist.
Stay Kool, Game On, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Nordic Trak 30 minutes, spin bike 60 minutes. Rode 5 miles along with Sylvie on her 5 mile run, did the Nordic trak another 30 minutes aftter.
Stay Kool, Go Utes, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Short Work out, 30 min. Nordic Trak, Bench press, curls, side lifts - getting ready for a before day birthday party.
Stay Kool, B of BS Rool out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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My birthday today - 58 years - had a fun birthday party yesterday, kids, parents, grand kids, it was fun. Life would not be the same without family.
Birthday Boy Day - 2 spinning classes this morning, 2 hours of spinning, both good classes, Sylvie went to the second class with me.
Preblog the rest of the day - Lunch at chilis - New James Bond Movie and a couple massage.
Stay Kool, 58 is not so bad, B of BS Rools out
Running Note, still taking another week or so off running, Dec. 1st back at it.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 | 5.20 |
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Spinning Wheels - Across the Universe, without the beatles, great songs, good flick.
Had my day giving the BYU fans heck, it was fun, with the Fiesta chips and Sugar. .
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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60 minutes Arc Machine (combination hill climb elip type trainer), good effort - aerobic zone.
Dog report - Sammy is sick, poor dog, back to the Vet. She has alergies causing her problems. Sylvie was up all night with her.
Afternoon 10 mile bike ride outside, taking advantage of the moderate temps. Bench press, curls, side lifts, skier knee squat, straigt leg stretch, etc.
Stay Kool, Thanks and Giving, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Myself and Sylvie went to a spinning class this morning, the instructor, Marci, we had not seen for several years, nice to see her again. Marci is a spinning animal, I mean animal, great class. I hope to start running again after Dec. 1st, start out easy with 2 miles twice a week and work up form there. My supporting leg muscles had gotten real strong from all the workouts, hopefully, this will help with the running. Down side or up side, have put on 5 pounds of muscle.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 hour Nordic trak, 1 hour spin bike, fat zone workout today. Bench press, curls, side lifts,
Stay Kool, Run On, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Hum, another cross training day, 1 hour spin bike, 90 minutes Nordic Trak, Fat Burn.
Moutain Bike Quest: Full Suspension mountain bikes, the difference seems to be the components, the frames seem to all be made overseas. The question, to buy new or used. I can get a good bike $1,000 cheaper than an new one. The thing is, I also know that a used bike will take several hundred dollars. Moutain bikes are hard core and the bike takes a pounding. My favorite bike so far, Jamis, XRC, Expert, new, XT components, just under $2,000. I have $650 saved. What does this have to do with running, well, it will give me another cross training opportunity next year.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Bike ride out in the day, nice 20 ride, my feet were darn cold. I seem several dog walkers, a bike rider dressed like in Siberia, and two runners. No one said hi, one runner nodded, I guess that counts in guy talk.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Two spinning classes, earyl and then with Sylvie. We decided to join the Murray Rec Centre. Bench press, curls, side lifts.
Couples massage, always so good.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Easy spinning, fat burn. Imagine, without John, day dream,
Stay Kool, B of bS rools out
Mountain bike - just bought a Expert Stumpjumper, great buy, excited, another way to cross train and see the mountains.
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| Weight: 160.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Upper body circuit weights today, easy day of spinning, 10 miles. *Note, happy with the improvement in upper body strenghth.
Sylvie, part of her XMas, bought her 2 pairs of new running shoes and an annual gym membership.
Stay Kool, Fat and Happy, B of BS Rools out
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| Weight: 160.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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60 minutes, ARC trainer, avg HR -142, good workout, both arms and quads. This machine is the best cross-training for runner, it seems. Spin class later 60 minutes with Sylvie.
Chatted with Brett for a few minutes today, long time, running buddy. We talked about some of the tough and crazy runs we had together. He ran his first marathon after starting to run with me. He now has passed me in the number of marathons.
Stay Kool, Yoga Bear, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning class, 60 minutes, excercise bike another 60 minutes. Legs are kind of trashed from the Arc yesterday and hill climbing, maybe, easy day tomorrow.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Nordi Trak - 90 minutes, bench press, curls, side lifts. Rode the bike with Sylvie on her 6 mile run. Sammy ran the first two miles. Very nice day. A few runners were on the trail, did not know them.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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60 minutes on the bike, watching the Cowboys and Steelers, crummy game, fumbles, etc. Nordic Trak for 12 minutes.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arch Machine 60 minutes, good workout. It's starting to look alot lik.....
Stay Kool, B of BS Rools out
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| Weight: 161.50 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Early morning spin bike, 20.40 miles, after work spin class 26.6 miles, upper body circuit weights. Today was the first time clipless, yes, 30% more power, maybe, but does make a difference.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc machine 60 minutes, good effort.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Spin class, riding after, 46.5 miles, nice morning workout. Real good effort.
Mountain Biking: Returned a book to Barnes and Noble and bought a book on Mountain Bike Maintenance and Mastering Mountain Bike Skills. If I am going to cross train like an animal, better for the animal to be in the wild training on a mountain bike.
Running thoughts: I have not given up on running, have not ran for 5 weeks. My plan is to start running a couple of days a week. I need to keep looking for a way to make my knee happy.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.17 | 0.00 | 0.00 | 0.00 | 5.00 | 9.17 |
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Easy workout, 30 min. Nordic Trak and 30 min spin bike. As I write this entry, snow is coming down at a steady rate. If this continues, it could be quite deep in a few hours. When it stops snowing, may go for snow fun run.
WOW run - May was here, well may came true, me and Sylvie hit the trail right when the snow stopped. It was fun and a great workout in the snow. The snow also added the extra cushion. My cardio was pretty good considering not running to 5 weeks. The pace, well, how's counting.
Quack, Quack, Sylive stopped to take a picture of ducks on the river, one of the ducks was making a funny quacking, also like not a real duck, it was Sylive trying to get them to raise up for picture.
Santa Claus is Running to Town
Stay Kool, Snow Angels are coming, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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Short warmup, bench press, curls and side lifts.
Knee a little sore fromthe run yesterday. I may have ran too hard given not have ran for 5 weeks. But, it was fun to run in the snow and be able to keep up with Sylvie.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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1 hour recumbant bike before work, IPOD - Rock n roll, 1 hour spin class with Sylvie after work and 6 min warmup on eliptical. Moderate effort today with several hard jumps the last 10 minutes. Total 42 miles crosstraining - convert to 10.5
Moab Lottery: It kind of stinks - I got in for winning my division last year, but Sylvie did not get chosen in the lottery. I guess we are still going. Maybe I will put Sylvie in on the Charitable bidding.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Bike 30 min, Arc 30 min. upper body circuit weights.
Stay Kool, B of BS Rools out
Need a comment? I am on the lone faithful list, I guess, non runner on a running blog? Well, I will always be a runner at heart and have many stories to tell if someone is around to listen.
Moutain Bike - I got my bike put together today. The guy said by measuring the chain, it has about 200 miles on the bike and said I got a super sweet deal.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 | 5.20 |
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Bike, 20.80 miles, IPOD music day, need some new tunes.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 | 9.20 |
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Early morning Arc machine, 60 minutes, good upper and lower body workout.
Spinning class after work with Sylvie, good effort.
Yoga after the spin class. This was my first yoga class. Yoga is for sissies? Now which do you think was the toughest workout of the three? Well, it was the yoga class, yoga is not for sissies. It takes balance, strength and flexibility. I thought the class was about girl watching, not so, not time for watching girls, really need to focus on what your doing. My oldest daughter was really happy about me going to the Yoga class. I guess this will become a regular workout every thursday.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 8.25 |
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Spin class this morning, 23 miles with many sets, only the instructer and two students. I am sure the bad weather kept many people home. It was a good class with the intructor telling tales of his biking adventure of riding a mountain bike in a century ride.
Nordic Trak for 30 minutes followed by bench press, curls and side lifts.
Stay Kool, Pooped BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 8.70 | 11.70 |
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Spin class, 20.8 miles, hill work, converted to 5.2 cross training miles
Nordic Trak 30 min. converted to 2.5 cross training miles
12 minutes spin bike - converted to 1 cross training miles
Running - 3 miles with Sylive along the trail to the never bear and home. The footing was bad, hard 3 miles. I really enjoye getting out, even if my knee keeps me at a slow pace. Sylvie kicked my butt on the run today.
Stay Kool, B of BS Rools out
Comment about cross training, it take much more time working out to the a comparable workout to running. It is much more difficult to stay dedicated to cross training than running.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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60 minutes spinning while watch Geoge Stanopolis show, very entertaining.
60 minutes on the Nordic Trak watching football
Weights - bench press, curls and side lifts. I have been stuck at the same weight for about two weeks. I have been moving up in weight when I can do 12 reps at the current weight. I got 9 reps at bench press and 9 at curls today, maybe another week or two.
Nice to be off work, I only work one day until 5th of Jan. I am going to be a spinning Gym rat fot the next two weeks.
Stay Kool, B of BS Rools out
XMAS Note, party on my side of the family last night, it was fun.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 | 11.60 |
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Early morning spinning class, 25 miles, instructor kept it interesting by simulating a group of bikers taking turns breaking the wind.
Excercise bike after the spinning bike for 21.5 miles, good effort after the spin class, stayed in the fat burn zone, 120 avg heart rate. As I was on the excercise bike, a lady just kept running around the track, she ran the entire hour. As I was leaving, she was taking a break, talked to her a few minutes, she has ran 47 marathons, running the goofy challenge next month (Disney World half and full marathon back to back, awesome runner and good friends with Andy on the blog, her name Marcie N. (she is not on the blog but knows Sasha). Always fun to talk running as we have done many of the same marathons.
200 ball crunches.
Stay Kool, Storm is a Blowing, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.58 | 11.58 |
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Spin class, 25.22 miles, excercise bike, 21.6 miles, total 46.82 converted to 11.58 cross training miles.
200 ball crunches, bench press, curls and side lifts.
After the spin class, did a wall squat for three minutes, does not seem like much, but, try it, it gets your legs shaking after couple of minutes. To take my mind of the pain did some Yoga breathing with the breath in raising the hands over the head and exhaling with the hands coming together by the heart. Two ladies were walking by while I was doing this weird looking excercise, one lady, said: its a yoga thing.
*Note, we have decided to not run the SLC winter series this year. I will miss the series and seeing some of the bloggers.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.55 | 12.55 |
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Spin class, arrived 20 minutes early and warmed up, good class, I wanted to get in 50 miles, two instructors stuck around with me after the rest of the class left and we all got in 50 miles. The guy instructor Kelly, is a real talked, he talked for an hour about his epic bike rides, LoDaJay, and other rides, quite interesting.
Stay KOOL, happy holidays, B of BS Rools out
*note, my name is at the top of the mileage board for this week, I have no illusion that biking in any conversion method equates to running. So, may name can be striken from the top.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 | 11.40 |
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Spinning, 45.6 miles, coverted to 11. 4 miles cross training.
Bench press, 12 reps, time to move the weight up another 5 pounds. Snow, snow, snow shoveling. Darn glad the snow blower is working.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 0.00 | 7.50 | 12.10 |
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Multi-workout today:
Nordic Trak - 30 minutes
Spin Bike - 60 minutes - First day of a 56 day bike challenge of 1 hour for 56 days in a row. the challenge is from my long time running buddy and now Deseret Shark, Tri person, Dianamal. She is great, has offered to give me swimming lesssons and be my coach for short triathalons. I may take her up on the idea.
Easy Run with Sylvie, 4.6 miles - snow packed trail, my legs were somewhat tired from all the cross training lately. Cardio was fine. It was so nice to get out with Sylvie and run again. The trail was snow packed and soft on the knee. Me and Sylvie discussed running the Boston Marathon this April as it will be my last opportunity. Sylvie has also qualified. I ran it back in 1996, 100th running. I need to make up my mind fairly quickly as the marathon caps at 25,000. If I do run it, it will likely be my last marathon. On the other foot, maybe it would be better to have my last marathon a "vacation" marathon in Hawaii. Boston is really not a "vacation" destination, especially in April.
Stay Kool, it will warm up some day, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin bike 60 minutes, bench press, curls, side lifts. I may do some more cross training later in the day. Later in the day, another 60 minutes on the spin bike.
Yoga, as a male runner of many years, I am not very flexible. I spent about an hour reading a Yoga book, real men do yoga, and trying some of the moves. It is much easier just going to a yoga class and follow the instructor. We decided not to do the Boston marathon, Sylive has no real desire. We are going to Hawaii in October next year, already paid for the Air Fare and have the room reservations at the Hale Koa, 11 days. It will be a blast. This will be our 8th time going to Hawaii.
Knee report, knee no worse for the wear from yesterday's run. I wil likely run in the morning before work.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.54 | 11.54 |
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First day of the Howling commando drop fat challenge. Goal, lose 10 lbs of blubber and flubber by end of Feububby Feb.
Off to a good start, spin bike 60 minutes, 21.54 miles converted into 5. 38 miles, good moderate hard effort, avg HR 150
Spin class after work with Sylvie, 24.65 miles, converted to 6. 16, total for the day, 11.54
Nice class, a couple of beginners came in, I hope they come back, they looked pretty beat.
Stay Kool, think thin, B of BS Rools out |
| Weight: 164.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin 60 minutes, bench press, curls, side lifts, balancing exercises. I spend two hours cleaning the basedment, 18 trips up and downthe stairs.
Spin class with Sylvie, only 3 people in the class, still fun. Yoga, good class, fun and hard, I won the prize for the least flexible.
Stay Kool, Namaste, Tired B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.27 | 12.27 |
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Early morning spinning, hill riding, 49.10 miles - Becky, leading the class had great energy and funny personality. Converted cross training miles, 12.27.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 879.65 | 97.84 | 49.59 | 2.00 | 1302.35 | 2331.43 |
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| Weight: 161.00 | Calories: 0.00 | |
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