| 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 | | 406.55 | 415.25 | 30.85 | 0.00 | 1713.13 | 2565.78 |
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| Weight: 161.95 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 4.75 | 10.00 |
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Early morning run - ice pataches- packed snow - unpacked showed trodden - tough run for footing. Anyway, nice to start out the 2010 with a run. No tails or tales on this run - no dogs - no runners, the only tail was a Beaver blasting its tail on the water and diving.
Spin - hurried off to a spin class after the run, my heart was not in the workout today, give it a good effort, not a great effort.
Zumba - Hip Hop - Sylive bought a Hip Hop workout Video - tried the first couple of minutes - still can't dance.
Stay Kool, B of BS Rools out
Biggest loser starts today, goal 152 by 1 march. |
| Weight: 162.00 | 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 | 11.75 | 11.75 |
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Spin classes, back to back - good effort, hills and intervals - felt better the last 20 miles after eating a protein bar - most spinners don't run, so, very little running chatter. I need running chatter - Burt says more running chatter and more running for 2010, watch Burt go.
600 crunches, upper body weights, stretches, wall squat, etc.
Puppy report - has had 3 accidents, number 1, in the last 9 days, pretty darn good for a puppy. Roxy looks like a runner, Sylvie has taken her for a mile run a couple of times and she loves it.
Goatee Report - old hat - no one now notices - may dye it red to match the Ute colors and see if it gets some shout outs.
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 | 10.00 | 16.00 |
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TRy Zone - mixed up brick workout
Nice morning run, warm morning, puffy white clowds, patches of ice - playing hop scotch - just nice to be outside - 3 miles into the run, looked up in the sky to the west, the moon had found a window to shine through the clouds, pretty sight - roosters singing good morning - looked to the wasatch mountings, blue sky peeking through the clouds as the morning coming to life.
Swim - Murray Park Center - only one in the pool with two life guards watching - felt self conscious doing the back stroke for a mile. The water was warm, good workout, relazing hard if that makes sense. It would make sense to swimmers.
Spin - home to watch the puppy while Sylvia at work - good effort 60 minutes.
Thoughts about the day - wish alll winter days were like today - what shall I do with the rest of the day? Do laundry? Start a new book? Blogger gone crazy? Plan my diet? Eat two boxes of dots? Make NewYear's resolutions? Post to my journal? Does free time agree with 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 | 5.00 | 5.00 |
| Spin 1 hour - nothing special - Stay Kool, b of bs roolsout |
| 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 | 5.75 | 5.75 |
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Spin 23 miles, class - good effort - 70's music -
Stay Kool, B of BS Rool sout |
| 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 | 3.00 | 0.00 | 5.50 | 8.50 |
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Moopy start to the day - rode spin bike for 30 minutes, avg effort, kind of in a funk this morning. Later in the day - comment from coach about Again to Carthage - put some fuel in the tank - my days of any elite running in my age division are gone, but, I can still attempt to be mentally elite at times. Inspiration comes at odd times - good time for me.
After work - hurried home, grabbed my running and biking gear - Me and Milly have a strained relationship, but, she makes me work. Call in zone, crazy - put on the running brace, calf sleeves and slowly stepped on Milly - decided today would be a mental day - plugged in the IPod - cranked up to 3% - 7 miles per hour pace - lightly held on to the bar - quick start - closed my eyes - listen to seven songs - ran with purpose - thought of race moments of mental toughness. opened my eyes - the finish had passed - happy BS Rools - off to a spin class dripping wet. Great day to be a 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Spin 45 minutes -weights - easy day.
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 | 10.75 | 10.75 |
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Spinning, 33 miles this morning, good effort - la da ja and marathon runner, Celeste the instructor today, very good class, some new riders. *Note, was going to run outside this morning, too cold for the old knees, may run in the morning if warmer or hit Milly.
MIlly was a bust - weight workout, 150 crunches, 30 minutes spinning - 10 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 | 13.00 | 13.00 |
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Darn, weather just too cold for my knees. Met the spinning instructor, 30 minutes early, to get a good warmup for the two classes, very good effort, happy with the 52 miles. My endurance seems good for this time of year.
Goatee report - old news
Puppy report - Roxie is great, potty trained. Our only issue now seems to be her liking my socks and Sylvie's house shoes.
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 | 5.00 | 9.00 |
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Run 4 miles in the gunk - darn temp inversion. Swam 1 mile backstroke, set my PR for the mile swim 48:24. I know, still slow.
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 | 5.25 | 5.25 |
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Spin - 30 minutes, 20mph, last 30 minutes, 22 mph. good effort last 30 minutes, no running outside until the gunk is gone. Milly may become my best bud.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 | 10.50 |
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Brick - spin 10 miles - 2 miles on Milly - 9 min pace - 3% grade
After work spin class - 24 miles - good effort.
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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Easy day - 12 miles spinning, upper body weights - may do something after work, like veg out?
Puppy report - she is so cute and smart - loving - she ran 2 miles yesterday 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Awoke to the sounds of Roxie rattling her cage door - got up early, let her outside to do her business. Roxie is such a sweet little puppy, easy to train. On to the run - out the door at 4:15 a.m. - wow that is early - the parkway trail was covered by glisenting sand grain size diamonds. well, could have been snow crystals. For moment, richer than rich.
Very nice temps - not another creature, sounds of silence, without Simon or Garfunkle. For those who count pace every run - somewhere between 8 and 20 mintute miles depending upon the step. Avg. pace, finished before sunrise. Just darn nice to get outside and run. We are headed to St. George in the morning to look at condos, wish we were running the race.
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 | 8.00 | 0.00 | 0.00 | 8.00 | 16.00 |
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Good Brick Day
Early morning, came with no warning - make coffee for Sylvie, feed the puppy, take her outside to do her business - off to the spinning class - 5a.m., start spinning - listening to Accross the Universe, 5:30 the rest of the class starts showing, 14 total - nice hard interval class, 32 miles - legs were somewhat tired.
My thoughts, well, I need brick practice, ride and then run - set off to run 3 miles, well, one of the those days, reminds of times gone by - set out with one plan, kept going and going, 8 miles in the fog of morning down along the JRP - slipper spots - tired the last mile. Very happy with the effort, cannot workout on Sat - out of town. 8 miles to 4100 south and home. Seen two other runners, passed on, yeh, and one passed me.
Funny thing along the run - put on some old running tights over my biking shorts - I'm running along, my pants are falling down, what makes this funny, American Idol, loook like fool with your pants falling down, and Tom's comments. Stopped, laughing and tied the drawstring tight.
Overall - very happy with the workout day, not often I can run two days in a row and do a brick the second 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 | 4.10 | 0.00 | 0.00 | 7.50 | 11.60 |
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Tired form the whirlwind trip to St. George, buy a cono, great area for running and riding a bike, Snow Canyon area of st.George.
Gym day - ran 2 miles on milly, 3% grade, avg. pace 9 min miles
Spin class, 20+ miles, good effort - fun class, the dog pound was there, they call themselves the dog pound.
Milly again, 2.1 miles at 8:50 pace, 3% grade, progressive run, move the speed up every two miles, finished the last minute at 7 min. pace.
Swim - 1/2 mile good effort.
Stay Kool, B of BS Rools out
For those bikers on the blog, must have seen two hundred bike riders in st.george, the 55 degreee weather really brings out the riders.
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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, paid commerical programming, watched an ad on buying a spinning bike and the benefits. Interesting, already have one, but, the promation of a pro-rider reinforced the value or cross training. Off to spin class, arrived 45 minutes early, rode a total of 32 miles, good effort. The instructor said I have been missing for a year and half, well, not really, have not gone to her class. Big class for a holiday, mostly regulars. Convert o 8 miles cross training, 1/2 biking, upper body weights, 200 crunches.
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 | | 8.50 | 0.00 | 0.00 | 0.00 | 3.00 | 11.50 |
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Short Brick - spin 12 miles - avg. effort, ran 3 miles - was going to run just 2, closed my eyes, hung on to Milly and listened to CCR for the last mile. There is just something about bike and then run, the legs don't respond sometimes. 22 miles spinning class - very good effort, had my eyes closed, al la T na na.
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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Lite day - 10 mile spinning, upper body circuit weights.
STay kool, bofbs 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 | 0.00 | 4.00 |
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Lazy morning - skipped running - felt guilty all day, ran 4 miles after work, weather was great, lifted my spirits. Running on the JRP is such a pleasure not being concerned about traffic.
Goatee update - old news
Condo update - we bought a three bedroom, 2 full baths, 2 car garage home in St.George last weekend, very happy with the deal.
Stay Kool, B of BS Rool sout |
| 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 | 25.25 | 25.25 |
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Century Ride +1 - Rode 101 miles on a spinning bike this morning - met the instructor at 5 a.m., spun for 45 minutes before the class, spun with another class and then another class. My butt is sore, my legs don't feel too tired. This is the longest ride on a spinner, one thing was key, drank 5 vitamin waters -ate a power bar and pro bard - need to get about 400 calories and hour spinning or bonking will replace spinning - hit a couple of bad patches at about 55 and 85 miles, worked thru them by standing.
After thoughts - running Rools - some love biking - I would turn down a date with biking anyday to go running. This ride gave me a feel of how much training will be needed if I sign up for the 2011 STG ironman. My legs were darn tired, could I run a marathon after this ride? It would be darn tough.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 7.00 | 12.25 |
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Brick not quite falling - Rose to the puppy wanting to go out, sat around with lead legs for 30 minutes thinking about bagging the workout for today. B of BS thinks - with tired legs, time to find out how recovery works after a 101 mile bike ride. Adorned running garb - hit the trail for a slippery 5.25 miles, legs felt fairly good - surprise. Although, no longer have speed, bugs me to have a runner pass me, always hang on as long as possible. This morning, Ben Turner came up on my shoulder to pass, hung on and chatted with him for a half mile - (side story, 1996 he ran a 3:30 to win our division at TOU, the next ran I ran a 3:27 to finish fourth, had to remind him, just depends on who shows up. He is training for the Gunnison marathon? Never heard of it.)
BS Thinks Running - almost al la T-Na-Na morning - so darn dark, eyes seemed shut, almost ran head on into two runners wearing all black, with me wearing all black, we were all running on the west side of the trail to avoid slick spots. Night dreaming, stay awake.
Hurried off to spinning class, rode 28 miles, legs felt pretty good after yesterday, the instructor made a big deal out of the 101 miles yesterday as I walked in late. Needless to say, got asked several questions on what are you traiing for? Don't know sometimes, just a workout junkie.
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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1 mile swimming backstroke, 54 minutes, need a bigger swim cap, enjoy swimming in a weird way, good off day excercise.
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 | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Those were the days my friends, I thought they would never end ...... fitting song for my morning of running. Adorned CRX compression tights - decided quick stride turnover, for whatever reason dejavu - felt like I was running two years ago with no knee issues, pushing the hills, passing runners (well, one runner) sprinting to the finish. I didn't look at my watch for the time, didn't want to spoil the runners high, what if I were running 11 minute miles? It felt like I was running on air. Nice to have a runner high run, without John Denver.
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 | 5.10 | 5.10 |
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30 minutes spinning, 30 minutes Arch Machine- day off from running, may spin tonight - I feel gooood.
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 | 0.00 | 4.00 |
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Early morning slippery slide, trail slick today, ran like real careful, nice to get out.
STay koool, bofbsroolsout |
| 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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Nice morning, with fool moon - running along moon river, without Andy - very nice morning, stressful weekend ahead with many things to take care of as we take title to the St.George home.
Stay Kool, Full on Fool -bofbs 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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Maiden St.George run - took Roxie, ran up to the trail head going to Snow Canyon Parkway- headed a mile west towards Snow Canyon and turned around. It was a beautiful run. Mine and Sylvie's backs were aching from all the work gettting the home issues taken care of. Just a sample - installed new applicances, measured for 468 sq ft of tile, re-keying, heat pump service, fixes electric breaker box issue, baja cable, St.George Electric service, fixed a gate, storm door, toliet seats, etc. We still love the place, another weekend of work and we should be close to our weekend getaway needing little work - next weekend, tile installed, fix rain gutters, fix door frame, fix fiberglass shower crack, run 5 miles or more each day. By the way, the run along Snow Canyon Prkway was beautiful looking towards Tuacon.
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 | 4.40 | 0.00 | 0.00 | 2.68 | 7.08 |
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Short Brick today - 10.75 miles spinning - avg pace - 21.5 mph - hopped off - hopped on Milly, 3% grade - ran for 10 songs, started at 6.0 speed and increased a tenth each song. Legs reacted well to the brick, no crumbling.
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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Followed by a moon shadow, moon shawdow, without Cat - very nice morning chasing my shadow as heading north along the trail. The slight tailwind put a slight pep in my step. I sure Andy Williams did not sing moon river with the Jordon river as the backdrop, but, the moon lite shining off the river was a sight for rhym or song.
B of BS think - first time running 3 days in a row for several months, felt ok, maybe this running thing is for me. No matter how many times my feet tread along in the dark quite early morning, never lose the my thanks for such a peaceful adventure. Every run is truely its own adventure. Fat man is after me, it is me, need to lose 8 lbs, darn holidays, starting the trek to stop belly jiggling.
STay kool, 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 | 4.75 | 4.75 |
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spin, spun, span, pan, ann, can spin until spun - ipod - new tunes needed. boring workout - back to running tomorrow.
Stay Kool - B of BSRools 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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All you need is love, highway to hell, mercy - sounds like a bad love affair - three songs in a row - Millie run today al la T na na -eyes closed - 10 songs long - 3% grade increasing the speed .1 after each song ending at 8:30 mph. - enough of the numbers - Tony and Colleen, long time running buddies - had to stay on as long as they did - peer pressure always works. Tony is training for the buffalo run and Colleen for Spectrum, considering doing one of those races, just for fun, finish before they turn out the lights, fandango.
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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Pooped legs - easy run - Roxie is so cute - Sylvie is so cute, Tristan is so cute, life is so cute, can't have enough cute - have a cute weekend. Off to St. George.
Stay Kool and cute, 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 miles? Hum, - ran in the drizzle rain along the Snow Canyon Parkway - did not have my garmin, ran 30 minutes out and came back, faster on the uphill than the downhill, a minute quicker coming back. It feels kind of strange running in St.George when it is not the marathon. Besides the great red rock back drops, really like dirt trails and able to run along the dirt most of the time when on the asphalt trail.
Condo / House update - (the reason house/condo - it is a stand alone house in a planned community - not hooked to other places) things are coming together, fixed two exterior lights, master shower, hung pictures, drapes, etc. The big kahuna next weekend when we get 468 sq ft of tile layed. Left on the fix up list - fix rain gutters and painting the outside of the stucco house some time later this year.
B Think - don't like handy man stuff - will be glad when playing, raising heck with my working 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 | 3.20 | 0.00 | 0.00 | 4.50 | 7.70 |
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Tuacon - practice Duathlon workout - my workout partner Sylvie - we arrived at the gym just in time to run on the treadmill and go right to the spin class - ran 1.7 miles at 3% grade, 8:15 pace, good hard effort - Sylvie ran 1.5 doing pickups - hopped off the Millies and ran over to the Spin class, the class was warming up - rode hard simulating the bike portion - hopped off the spin bike when the class started cool down - ran 15 laps around the indoor track, 10 laps to the mile - it was fun running with Sylvie, she got me on one pickup and I got her on the last lap. Normally, never run on such a surface in circles, too much pressure on the knee, the knee did not bother me today - good thing. We were both very happy with the workout, our legs are ready.
Upper body free weights - 250 crunches, 100 pushups, stretching -
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 | 5.58 | 5.58 |
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Spin - 22.38 miles in 1 hour, good effort - first 30 minutes road hard at 12 resistance avg pace 22.11 mph, lowered the resistance to 11, avg pace 22.27 - what this says: more resistance is not always faster. Also, legs were also somewhat fatigued from the first 30 minutes. I am going to try higher cadence with 10 resistance later this week. Why is this important - in Tris or duathlons - want the most efficiency from the bike and save legs for the run.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 7.75 | 13.00 |
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Dark side of the moon this morning - absent be the moon, snow flakes, runners, walkers and noises in the dark. Very uneventful morning of running, almost a sleep walking run. I won no imaginary races this morning.
Almost out of the funk - spinning - crashed the first spin class in the middle, Tina, instructor gave me the go ahead any time, just keep it on the down low. Rode hard for 90 minutes thru the second class, 31.15 miles. Nice people in the class, two or three always ask me how many miles? What are you training for? I wonder why? Feel like rock start with groopies? Hum, Kelly started this with giving kudos for marathons, 100 bike rides, etc. to the class. I would just as soon set at the back and spin in anonimity like any upstanding workout junkie.
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 | 0.00 | 6.00 |
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5 a.m run, Snow Canyon Prkway - dark as heck going west towards Tuacon, almost ran head on into a couple of runners wearing all black. Nice morning run, as a I headed back east the moon had a crooked smile for me, saying, hum, you are back to running with me again.
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 | 8.00 | 0.00 | 0.00 | 7.50 | 15.50 |
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Run with Sylvie, we run up West Canyon in Snow Canyon Park, 4 miles up a nicely parked dirt run with rolling heads up to the end of the 4 miles. Very nice run on red dirt. Sylvie ran great and gave me a good workout. Later that day, rode bike, from the condo to the top of snow canyon, good workout, 30 miles.
*Note, we are going to do this 8 mile snow canyon run when in St.George, very good run for my knee on dirt and good for Sylive to practive up hill, love St.George
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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Snow Canyon, up west canyon again along the dirt road with Sylive, legs somewhat fatigued from yesterday. Sylvie was a trooper doing back to back after not running much for three months, very nice day. We had mom, dad and two kids pass us on the way up - the mom told her kids, look at the muscles on those runners, that is why they run everywhere, funny. They beat us to the top on mountain bikes by a few minutes.
Money Pit - fixup project - got the tile done, now the toilet leaks - this is becoming a project.
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 | 5.25 | 0.00 | 0.00 | 10.00 | 15.25 |
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Brick - 20 miles spin - 5.25 miles running at 6.5 speed / 3% grade, spin 20 miles, 3 hours - 300 crunches, upper body weights
Low energy day - toughed it out for a good workout - driving to St. George the last 3 weekends has taken some zip - Nice practice day for the duathlon coming up, off to fix a flat tire from Snow Canyon ride, I hate flats.
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 | 10.25 | 10.25 |
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Spinning wheels, 21.10 miles in 60 minutes, good effort, likely spin class tonight. Nothing exciting about spinning, no one to chase up ahead, no dogs nipping at your feet, no bugs on your teeth, no sun burns, no flat tires and no red rock cliffs. Why do we run outside? Nature
Spin class with Sylvie - good hill effort - 20 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Nice morning for a run, easy does it, a few hot spots, slower than slow today, stopped three times to stretch. The run along the river today was very nice, bright morning with the smog/cloud cover. I have ran this route several hundred times over the years, never get tired of the trek.
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 | 2.25 | 2.25 |
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Easy rider day, without fonda, 30 minutes - brick on friday -
B-thinks - let it be, oh, let it be - something said - let it be - stiring ashes can bring a fire out of control - wisdom, another word for let it be, with the beatles - applies to so many situtations.
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 | 8.25 | 16.25 |
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Brick day - 33 miles spinning - 5 a.m. - with instructer for 45 minutes early - packed class today for some reason? Ran along the parkway north 4 miles and back home, 8 total, ran about half the run on the dirt side of the trail. Always nice to give the knee a rest. Also, did a few short pickups, practiced chi running. The Jordan river was high and weirder than usual green color. Seen 3 runners going both ways, and another runner, don't know his name, but, we stop and talk a few moments every time we meet each other on the trail. This has been going on for years. He is one of those hardcore, run any weather or time.
The day was dreary, are we dancers?
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 | 13.25 | 13.25 |
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Spinning wheels - arrived early, two spinning classes, last hard spin until race next saturday. 53 miles, converted to 13.25 miles cross training. Knee feels good today, tempted to run, likely run tomorrow.
B-think - I read a comment on a blog, won't mention the blog - running accompishments - "nothing noteworthy" Now, if we never run a race, are we still a runner? Yes - I almost mentioned, put "I am a Runner - love running - " as running accomplishments. We are sometimes so set on PRs, races, etc. we do not give enough credit to running for the love of running. Have you noticed, race reports are in the order of finish time on the blog, this seems to encourage more accolades for the fastest. We have age division runners, runners with injuries, phsyical limitations, etc. Does the fastest runner deserve more attention? Good question?
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 | 1.50 | 0.00 | 0.00 | 6.00 | 10.50 |
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Brick day with Sylvie - good hard spin class (24 miles), 17 students in the class, suprising - mostly hill riding - went straight from the class and did 15 laps around the running track (1.5 miles). Slyvie had a 5 lap head start, nature called, ran with her 10 laps, then a young guy passed me, stayed on his heels the last 5 laps, nice of him to pace me. The knee feels much better after an hour spinning rather the right out of the shoot. We hurried home, changed into dry clothes and ran an easy 3 miles to the never bear and back. Runner siting, seen DC and said hi, always nice to see a Utah running legend. I found a dog leash, carried it for a couple of miles hoping to find a dog or the owner, found neither. My legs were darn tired for the 3 miles on the parkway, wanted to simulate how my legs might feel next weekend, well, it worked.
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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spin out - 12 miles - easy, easy day
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 | | 0.00 | 0.00 | 3.10 | 0.00 | 6.25 | 9.35 |
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Run and Spin - partial simulation of race this saturday - ran 3.1 miles on the treadmill, 3% grade at an 8:25 pace - good effort - hopped off the treadmill, scurried to the spin class in progress - tried to sneak in the class, the instructer "BS Rools is here" - spin thru 10 minutes of her class before the next class started - good hard hill effort workout out 26 miles.
Tina, the spin instructer does not know what BS Rools means - she thinks it is Bu... sh..., she has made some funny comments regarding BS Rools - so, she thinks I am a big BSer.
Blogging time is at a premium this week - work hours are long, can't wait for three days off.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Tuacahn Duathlon Olympic Distance (6.2 Miles) 02:08:00, Place overall: 52, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 6.00 | 12.20 |
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Tuachahn Duathlon - St. George - Olympic Distance - run 5K - bike 24 miles and then run a 5K - Pre-race stuff - Duathlons, Triathlons - quite a to do before the race - we arrived early to find a good spot in the transistion area for our bikes - laid out the helmet - shoes - water. We then spent the next hour deciding how to layer, it was cold, but, we knew it would warm up and made 8 potty breaks. Very interesting watching all the athletes get ready for the race, bikes from $10,000 to maybe $200 and more colorful outfits than the amazing tech color dream coat. Bikers like it bright and then brighter.
Pre-race strategy - go like heck for as long as possible, espcially hard on the bike. The start - the sprint distance and the Olympic distance run started at the same time, everyone was off like a shot, stayed ahead of Sylvie until she turned around at the 1/2 5K mark, ran hard to just a 100 yrds short of the Snow Canyon Prky (5K turnaround), - only split for the race, first 5K split of 26:10 - The only surprise for the 5K, my right foot was going to sleep, had my no tie laces too tight (go figure) - also, could see everyone coming back, mis counted counted 40 ahead of me coming back, 102 in race. One note about this race, people seemed real friendly yelling encouragement to runners going the other way.
Run to Bike Transistion - took about 1:30, a little slow, fumbled with my shoes and chin strap, hands were cold, finally made on the bike and was off, going like a wild howling commando - my strategy, told Sylvie, I as hard as possible and hope to get enough of a lead on bikers passed to hold them off in the last 5K run.
The run packs - coming off the run, three runners led, another pack of 5 or 6 runners and about another dozen runners strung out, so with that thought in mind, try and bike pass as many as possible, made the first pass just after making right on Snow Canyon Prky and dropped that rider, passing a bike is just like running, make it a good pass so they don't hang on and use you as a pacer and draft, the second pass about a mile later headed towards Ivins turnabout, this biker was stubborn and hung on for a couple of miles, finally dropped him my going in the center lane, getting him out of my draft, the next pass about 2 miles before the turnup snow canyon, this biker held on, (just bugged the heck on of me, in a regular triathon, no drafting, must stay back 4 bike lengths or have 15 seconds to pass). As soon as we headed up snow canyon, put on a couple of standup pedal surges on the uphill and lost him. The climb up Snow Canyon, not sure if I was passing sprint or Olympic distance bikers, I took it if they had a colorful jersey they were Olympic distance, keep on the surge, passed another 5 bikers before the turnaround. Scary fast fun down - shifted to the hardest gear let it ripped, my eyes were watering, even with shades on, no biker passed me, ROTC was doing traffic control, did a great job keeping cars from running us down. Slowed for the no-pass zone, transition from Snow Canyon to Snow Canyon parkway - off again standing to get back up to full speed, took a long time to pass another biker, at this point all bikers ahead were Olympic distance riders - caught another biker just after the Ivins turnabout, he was stubborn, passed me back, I passed him and keep hard on the pedals, finally dropped him going up the bottom part of snow canyon - snow canyon, pass the 4th place lady rider about 1/2 mile from the turnaround and passed another 4 bikers.
Feeling "Full" or Fool of myself, no one challanged me to the transistion and passed no bikers going up castle rock drive -
Bike to Run Transistion for the last 5K - Wow - legs were dead, jelly, rubber, would not take my orders, rebeled - the goal was to have enough of a lead on the bikers I passed, that they would not be able to pass me back on the run - well - so much for goals - was passed by the last stubborn biker about 200 yrds after run transition, he said thanks for pacing him and proceeded to kick my fanny, the nex biker passed, passed me at the 1/2 5K turnaround and said awesome on the uphill snow canyon and thanked me for pacing him (I am such a nice guy) ha ha - tried staying with him, hung on for a 100 yrds, I was then passed by a Deseret Shark, don't know where he came from, did not pass him on the bike, two other male bikers I passed, passed me back, now my spirits are getting low, then the 4th place lady passed me with 25 yrds to finish, gave it a good effort with Sylvie running me in, she got me by a couple of yards.
After thoughts - man, that last 5K was tough, need to work on those transitions, likely toasted my legs on the bike hurt me on the run, did not stop on the run, was not exhausted, the legs just did not have it. I was very happy with the effort - happy with the race time and happy with the 2nd place div.
B-thinks - being no longer competitive in running races, like the duathlons and triathlons, have a chance to be competitive, really got my motor going was fun and was surprised with the placing.
*Note, my race time looks screwy as no way to record the bike distance and time, the race was 5k - 24 mile bike - 5k
Stay Kool, Tired Legs, B of BS Rools out
*Note, S of BS Rools report as she seldom blogs - she took 1st in her Div, had a very good race, forgot her bike helmet and rode an extra couple of miles getting her lid. She is not happy with her conditioning, tough lady for 55, she will get it 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run by the light of the moon, Snow Canyon Parkway, beautiful view of the moon peaking in and out behind the clouds. Legs tired after the race.
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 | 4.75 | 4.75 |
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Spin, 60 minutes,moderate effort - 300 crunches
B of bS roolsout
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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 | 7.00 | 12.25 |
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Early morning - running with a moon shadow, without cat, nice morning, temps getting a little warmer. Hopefully, spin class tonight.
Spin, arrived early, spin instructor let me crash the first class, stayed for the second class. Spin 28 miles, good effort, up and down saddle work. Legs still a little trashed from the race.
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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Lite lazy day - upper body free weights - 200 crunches - motivation - need a spark to get me going again.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Lunch time run outside, whatahey, ran with Dianamal, shorts, tee shirt - first lunch time run in many months, nice to run with an old running buddy. I started her running marathons 10 years ago, she is now a Tri Geek. Good to talk about old times. I usually don't mention pace, toooo slow, 8:50 pace.
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 | 14.25 | 14.25 |
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Spin like crazy day, gym 5 a.m., 90 minutes - 34 miles - good effort, boring class - went homeee for Sylive, went to the 8:30 class, 23 miles - total 57 miles - not quite as boring with Sylive there and Jarid talking about St.George, 100 miles and Duathlon.
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 | | 6.20 | 0.00 | 0.00 | 0.00 | 10.50 | 16.70 |
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Early morning run, nice morning, a few ice patches on the trail. For a change, seen half a dozen runners, three running 7 min. miles with ease, talking and almost singing. The others, were running at a workmans pace, hoping to reach whatever the goal - written effort in their faces. No singing for me, but, no workman effort, more of a purpose of thougt - leg turnover with the lightest touch possible as my feet met the ground.
Without much of a break, heading to spin class, did two classes back to back and arrived early, 42 good hard hill climbing hours. The spin instructor, build you quads my staying in the saddle when climbing.
B - think -ego - wore my 100th running, Boston marathon jacket today for spinning, only wear it a few times a year. It always promps a few questions and brings some attention. It is not good to boast too much, wearing the jacket is a boast. Maybe my ego needs a jump once in a while, remind myself, that you may have knee running problems, but, effort is not one of them.
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 | 4.50 | 4.50 |
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Recovery spin class with Sylvie, she kicked my butt - this week to be a tough workout week, with 70+ running and 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 | 4.00 | 3.00 | 0.00 | 4.00 | 11.00 |
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Nice early morning workout - Ni, Ni - my grandson has heard the adults saying nice cat nice dog, now he says Ni, Ni Ni whenever he sees the cat or dog. Back on track - spin good hard 12 miles at 22mph pace, good effort - hopped on the treadmill, 3 miles at 2.5% incline, 8:27 pace.
Rememdy update - bought some small patches as Cosco, made in Japan, put one on my knee, darn if my knee didn't feel better this morning. Hopefully, get another workout after work. Yea - Sylvie - she waited for me to get home, ran 4 miles in shorts to 4800 so. and home. Roxie ran with us, Sylvie had enough after a mile, she is a puppy, she ran with me the next 3 miles, she wanted to chase birds, roller bladers, runners, dogs - she is a handfull, only about tripped me twice. it was fun to run with Sylvie, makes me run harder to keep up.
2 A Day - now when was the last time that happened?
Love and hate relationship with Cosco - $184 - whatahey?
Stay Kool, B of BS Rools out
B-thinks - "Ni Nee" -tranlates into "Nice Ice Cream" - todler talkee lesson for the 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 | 12.75 | 12.75 |
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Spin on and on, then on again - Well, do what you must - Spin 1 hour before work - crashed the spinning class, 30 minutes in - as soon as I entered, the instructor, Tina, looked and me, laughed, says this is a chick only class and we are playing girl music- I said, on my, you have likely play girls just want to have fun 5 times already. Well, it was on after that, 13 women and me in the class, "Axe to Grind" her handle as a roller derby gay, said the place reeked of estrogen, and the ribbing went on and on, I was gay, couldn't keep up, they had fun giving me the business. BS Rools is always up for some fun poking - gave it back, when the class was done on a very hard standup hill, I said, when are you girls going to pick up the pace? It was funny, the two gal spin instructors each gave me a laugh and a high five as they left. Now the rest, 4 guys, regulars in the next spinning class were giving me the business outside the class, pointing, etc. Well, it was fun.
The workout, total 51 miles, today, 12.75 cross training, 2.5 hours in and out of the saddle.
B-think - my step son cleaned the garage, found a savings bond issued in 1978 and old pictures of me and my girls, and our dog Baily about 20 years ago atop Granduer peak with snow covered peaks in the background. On the hike back down that day it started a wet snowing, the trail was muddy as heck, we slipped fell several times hurrying down the 6 miles, we were a mess, my car was a bigger mess after hike. I was a single father with my two girls for about 5 years, raising them during teenage years, good memories and I hoped that I helped them along, they both are college grads and have great jobs. (RN and radiation therapist)
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow Canyon, West Canyon run - with Sylvie - started the run with both of us having low energy, we had been working in the yard all morning pulling out old bushes and planting 3 Mexican Fan Palms. We also put rocks around. Back to the run - nice run up the dirt road 4 miles, the run is rollers going up, nice pretty run.
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 | 0.00 | 4.00 |
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Took Roxie with me to Snow Canyon, ran 2 miles up and then back. Roxie was not a happy puppy on the way up, strong cold wind from the north. She was happier going down as we seen two cotton tails she wanted to chase.
B-think - fixing up a house and working out do not go well together, tired, sore, etc. for the last several weekends. Now we are 99% done, bought a fitness pass to Deseret Palms, checked on the Sand Hollow Acquatic Center, I am ready to get back into routine, about 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 | 6.00 | 6.00 |
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Spin - 60 minutes - 22.10 miles - good hard effort - cool down 1.9 miles
Stay Kool, B of BS Rools out
Caffeine - not good stuff - over the years, have quit the stuff several times only to relapse. I am back off the caffeine today - my knees feel better, better mood, etc. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 7.00 | 16.20 |
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Whatahey - took my truck to the dealer this morning, working from home, transmission and $400 later- back to running, took Roxie, our puppy, three miles to the never bear and home. She is a wild puppy, wants to chase birds, runners, etc. she will take some training. I had several women say, what a pretty dog, nothing about the pirty runner. We might have seen a blogger today, should have asked, looked like maybe Teena with short hair, wearing St.George shirt. After getting back home with Roxie, went out for 6.2 miles , 3.1 north and back home, very nice day, blister starting on my right foot, darn socks.
Spin 84 minutes - moderate effort - 400 ball crunches, free weights, hamstring ball exercises, 1 wall squat - back to basics.
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 | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Last morning - bugs me all day when missing a workout - decided a spin class was in order, arrived early and the gym, rode Milly for two miles, 9 min mile pace, 2.5% grade, practiced fast stride turnover, need to keep working at it, lessens the impact, but, darn hard to master. Really build up a sweat, ran over to the spin class, last one in, the instructor said Brent thinks the world revolves around him, well, I do have the moon, with Cat. Kelly often gives me the business about running, etc. He is a super biker, not a runner.
Spectrum 10K on saturday, hope to finish before dark and not last.
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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Deserte Palms gym - 30 minute warmup waiting for the class, first time at this gym. The lights were turned off, purple hase lights on, those in white looked kool. The instructor, good hard workout, up and and down the entire hour with 15 second breaks, not waiting for the faint of heart, another 30 minutes after the class was done. Upper body circuit weights, free weights, good hard workout. Now, with a race tomorrow, was this smart, well, maybe not, but my body should be use to back to back hard workouts.
Stay Kool, B of BS Rool out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Spectrum 10K (6.2 Miles) 00:49:17, Place overall: 202, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 6.00 | 12.20 |
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Prelude to the Race Report -
Your not a real runner unless you can run 8 minutem miles, I was much younger and full of it when I uttered those words. I have since learned the individual challenges that cannot be measured by time or place. For a moment today, I was a real runner for the old B of BS Rools and for the updated, hopefully wiser, B of BS Rools.
Almost exactly two years to the date - ran my last race under 8 minute miles, the Moab 5 miler, ran a 34: 29 and won my division. Little did I know at that time, my running would be turned upside down, knee surgery, cartlidge gone in the right knee. As the last two years have gone by - more biking, less running distance, but, more running with purpose, a few TRIs, dus, etc. I have often commented to Sylive, who has put up with my ups and downs, may never run a race under 8 minute miles again. We have ran liklely 20 to 30 races since Moab two years ago.
A few things happened this last week before the race: Clay was going to kick my butt if I did not kick butt, Tom offered me the the short of why we really run, Devine Miss M sent the sweetist best wishes ever, and the Quiet Prirate had my back . Well, with those blogging buddies, I was committed to do my best, let it all hang out. Funny thing, felt no pressure.
Pre-race -Aleeve the night before, knee patch, bio-freeze in the moring, muscle milk and another knee patch.
Bus - the bus ride was pleasant talking to Colleen and Harry, they both won their division.
Pre-start - two potty stops - met Mike, Mark and Misfit, and Chad L, felt like I have known Mike for 10 years. Mike and Mark had a PRs - 500 commando points to both of them.
The start - Mike warned me to move up front, if you get behind after the first mile where the course funnels runners from off the road, just above the middle gaurd station up Snow Canyon, to the paved trail, the trail is narrow and can be difficult to pass on, especially if runners are running two abreast. With that in mind, the count down to the start, 9, 8, 7 ....
Like every race, the first few rows were off like wild horses, everyone trying to set a 200 yard PR. Mike and Mark, Harry and Colleen, were gone off like a shot. Sylvie got hung up behind a couple of runners, I passed her a few yards after the start, she passed me back at about the 1/4 mile mark. (*Adorned my Garmin in a race for the first time in over a year, maybe the ecouragement from my blogging buddies got me with it). I hit the first mile in 7:31, slow for how steep the road, just could not take then pounding on the roads, Sylive hit the first mile in 7:20. First thought after the first mile, hum, 29 seconds under 8 min miles, could I hang one, well, decided right there, give it you best to hang and hang on. The second mile was up and down rollers, got caught in some traffic, ran an 8 min mile, the third mile, started passing runners who when out too fast. My stride seemed smooth and reckless, maybe I can hange on. Hit the 3.1 mile mark at 23:50, almost 1 minute under 8 min mile pace, now the real work was soon to srart, 3. 5 up to about 4, good uphill grind, lost a few seconds to the pace, hit mile 4 at 31:30, keep pushing, using other runners, picking someone to catch and pass, a very good mental and confidence boost, keep picking runners off, hit mile 5 at 39:50, wow, gut check time, two hill grades, have given time back to the course, mile 5 to 6 had another grinder uphill, about 5.7, turned downhill looked at my garmin, about 15 seconds over 8 min pace, really pushed the last half mile, kicked to the finish, well, I'll call it a kick. Yea, under 8 min miles, real runner again for a day, and for as long as I run. 19 seconds under 8 minute pace. It was nice to be 202nd out of 720, nothing like the old days, but, everyday is the good old days when running.
I have a real sense of relief, happy, felt like a competitor again, just felt good.
Sylvie had another outstanding race, considering her problems over the last few months, 5th in her div.
Post race, talked to Mike about his race, shared some learned wisdom about running, Met his wife. Also talke to Mark and Misfit, sorry we did not hook up for a bike ride, likely my fault for not getting their phone number.
Post race cool down, 24 mile bike ride along Snow Canyon Blvd, climbed Snow Canyon over the top and down the Marathon course road. Nice hard effort after the 10K.
Sore spots, butt - calf, shins, quads, etc. shall soon pass
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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Easy run with Rox, forgot my knee brace, nice t run in St.George before coming back. Tough work week ahead, may not get much working 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 | 5.00 | 5.00 |
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Spin, a few hot spots from the race, 60 minutes, upper body weights, 100 crunches. Nothing exciting, back to the grind, next race the SLF half marathon next month.
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 | 9.75 | 9.75 |
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Spinning wheels again, 12 miles before work, 27 miles spinning classes, hopfully, run tomorrow morning, legs seem to be recovered from the race. Nothing exciting, going to Dixie Palms this weekend, son-wife and grandson coming down for the weekend, should be fun, hope to run 10 miles in west canyon on friday and two hour spin. I am not an old goat yet, I love kids, so, I am not an old goat.
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 | 2.50 | 0.50 | 0.00 | 3.00 | 6.00 |
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Worry, Worry, Worry, - missed my run this morning, worried about work stuff, was going to skip the day, felt so darn guilty - flabby, lazy - etc. Went to the work gym, bike 12 miles at a 23.11 mph pace, good hard effort, with tired legs, hopped on Milly, ran 3 miles in 25:11 minutes at a 3% grade, speedwork in disguise. Speed work, have done none in two years, ran the last half lap at a 6 min mile pace, felt good to run faster again. I am going to make it part of every Milly run, more leg speed.
B-think - Burt and must be related to the Burt of Burt and Ennie |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 8.00 | 0.00 | 0.00 | 9.00 | 19.10 |
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Early morning spinning at Deseret Palms, 1 hr, 51 minutes, converted to 9 miles cross training. Good class, limited fun.
The real fun came later on the run
Rox, really wanted to go running, we took her for 2.1 mile warmup run, we then headed off to West Canyon of Snow Canyon. Dark of the night runners hear things go bump in the night, today was bump in the lite of day. West Canyon is red rock hard pretty, special, and super spooky at the same time. We hit the trail, after the first mile, stopped to watch a golden eagle glide along the canyon wall like a sentinel spirit watching sacred ground. The run continued, not another sole or soul in sight, we climbed hard to the top, 4 mile turnaround, held my own on the uphill with Sylive. We stood and watched our conquer of the top, like a mountain climber on K-2, only for a moment, then move back down the trail to safety of the start. The trek down, lagged way behind Syvlie, knees were yelling. As we moved down the canyon, our foot falls echoed off the canyon walls like ancient runners of long ago were running along behind to ensure we left this trail. West canyon is spooky, maybe that is why we see few runners.
Stay Kool, B of BS Rools out
We had a great weekend hiking the petrified sand dunes with my step son, his wife and son.
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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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Rox run, 2.2 miles, fun to run with the pupply, wild ran, she is so darn excited.
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 |
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spinnning cross training, 30 minutes, lite week of training ahead, forgot my knee brace in St. George, may try a run without.
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 | 2.00 | 0.00 | 2.88 | 4.88 |
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Nice to get a short workout in, 30 minutes spin - hard effort - 11.53 miles, pace 23.06 mph, 1.25 miles treadmill, 7. 3 pace at 3 % grade, .75 miles at 7.1 pace 2.5% grade, avg pace for 2 miles, chart conversion to flat ground, 7:45 pace.
I want freedom to run and play outdoors, all day,
Stay Kool, B of BS rools out
By the way, signed me and Sylvie up for the St. George Marathon this morning. This will be my 18th St. George and Sylvie's 14th.
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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 - 32 miles - nice effort - taxes today - ball cruches, weights, etc.
Stay Kool, BofBsroolsout |
| 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 | 12.00 | 0.00 | 0.00 | 5.00 | 17.00 |
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Woke up to the alarming sounds of Roxie - what the heck was she doing, well, she just wanted to go outside. Without my contacts in, sight is sometimes crazy, looked at the clock and tempature, 63 degrees outside, wow, hurry up and get out for the run. Sylvie got a good laugh out of that one, when I got back from the run, it was 63 in the house and 38 outside. Back to the run, this is the longest run since the St.George marathon. Ran 6 miles north along the trail and back. Events during the run:
As I turned onto the trail, a young lady was just ahead of me, wearing a muti bottle belt, well, she must be out for a long run, pulled along side and asked her (Christine) what she was training for, SL Half, me too, we ran together for a couple of miles and had a very nice chat about many things. She was meeting friend and left the trail to pick her up. We might have been able to solve all the world problems if we had ran a few more miles together. My goal today was not to slow the pace as the run went on, had a couple of bad patches, mostly good. Decided to use other runners to keep up the pace, if someone passed me, hold on as long as possible. Runners we real friendly today, saying hi, smiling, maybe they thought it was 63 also.
About 5.5 miles out, could hear a couple of runners behind me gaining, decided to pick up the pace and hold them off, not let them pass until I reached the 6 mile turnaround, mission accomplished, it was a long time Jordan Parkway trail runner I had known for years, he got a good laugh out of me holding him off, he knows about my knee problems, maybe he let me hold him off.
Flooded underpass at 3300 south, ran accross the street rather than in the mud. As I reached 4100 over pass, a lady caught me and passed, I stayed about 15 yrds behind her for a about 1/2 mile and then decided to catch her, ran with her for about two miles chatting about her 1st marathon, Salt Lake, coming up in two weeks, she was very grateful for me pacing her a couple of miles, she was likely pacing me.
The last two miles, uncharted, since last St.George, had good energy, I was about 1/4 past the never bear and here come two young ladies, with one calling my name, Brent, Brent, it was Christine I had ran with earlier, we stopped a chatted a few minutes, very nice young ladies, excited about the adventures on running, always great to hear the excitement, makes running feel good.
Off to change clothes for a weight, spin, ball crunch, etc. workout. I love running again.
1 hour spinning, 100 ball cruches with 10 weights overheal pull, 2 minute squat, nice day of working out.
Stay Kool, B of BS Rool 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 | 6.66 | 6.66 |
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80 minutes spinning, watching the Tour De Flanders, won by Cancellaria, what a tough rider, world champion time trialist, the race was over 200k, riding over 30 mph the last 20K, powerful, Lance was in the third pack back. Always good to watch and race to keep motived riding without going anywhere.
Stay Kool, B of BS Rools out
Fun Easter, 5 children and spouses with 4 grand children, it was fun and crazy, fifth grandchild on the way. My daughter says Tristan looks just like me, played with him most of the time giving mom a break.
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 | 5.85 | 5.85 |
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Spinning class with Sylive, 23.40 miles, good effort. Somewhat boring class, the intructor said April was recover month, what the heck, came to get a workout. We did our own thing, last time for that class. Well, there were several marshmellow spinners, I think the instructor was scared to work them too hard.
Stay Kool, B of BS roolsout |
| 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 |
| spin - watching the idol - free weights, bench, curl, etc ball crunches. Nothing special - giving the knee a rest for a few days. tuo sloor sb |
| 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 |
| spin - 20 miles, 1 hr, |
| 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 |
| Deseret Palms gym, weights, 30 minutes, spin 30, 1 hr spin class. |
| 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 | 7.50 | 15.50 |
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Snow Canyon, west canyon run - great day to run in the sun, shorts and short sleeve shirt. We bought two Iron water belts, worked real welll, good effort on the dirt rolling up hill the first 4 miles. On the way up, 6 turkey vulchers, circling high above a red rock cliff, really cool to watch, they really have way of catching the updraft. Legs were somewhat tired on the way done, knee was giving me a little trouble. Syvlie was smoking me on the downhill, decided to try and catch her the last mile, caught and passed her the last 200 yrds, yea, beat her to the end, she laughed, she slowed down to let me catch up. This 8 mile run is a very good workout.
Biggest Loser Fitness camp, about 10 women and 1 guy, jogging walking down West Canyon, gave them all a high five, and said great work, keep it up. I gave a few more high fives to others, Sylvie laughed, hey, those are not biggest loser campers, didn't care, just having some fun giving encouragement, gave on camp member commando points, she was jogging slowly downhill, really putting out the effort. I'm sure she knew nothing about commando points, but, she smiled and said thanks.
After we got back to the house, rode the road bike for 30 miles, up to snow canyon blvd, over to Ivins, down thru Santa Clara, back up Dixie downs to Snow Canyon Parkway, over to Snow Canyon, up the duathlon turnaround and back the house, nice ride on tired legs, good way to simulate a long run.
St.George has been great, love the area, running, biking, hiking. Last note, contacted a swim coach, taking a lesson every two weeks, she has coached many Tri athletes. I am still o the fence about signing up for the 2011 Iron Man, may wait until 2012 if my knee holds out.
It is hard to blog when your blogging for 3 or 4 days at once, loose some of the special thoughts about the 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 | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
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Run with Sylvie and Roxie up the Snow Canyon trail, nice run, great day. We stopped and talked to a couple of runners, kids wanting to pet the dog, etc. Legs were dead from the saturday run. It is difficult to fight the marshmellow, 12 lbs over running weight right now, heaviest in 15 years. Have I accepted slow as good and heavy does not matter? Habit changes on the way.
Stay Kool, think thin, B of BS Rools out
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| Weight: 163.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 7.50 | 10.50 |
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30 minutes spinning, 3 miles on Milly, 9:30 avg pace, 3.5% grade. Hope to get weights in this afternoon and spin during Idol.
Spin 1 hour after work, weights, 100 ball crunches.
Stay Kool, B of Bs Rookls 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 | 3.00 | 6.00 |
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Crazy dog run, took Roxie for run, she was going nuts over all the dogs and people on the parkway. Time to buy a gentle leash. Spin a a few miles. This should be an exciting weekend, SL Half, Boston on monday.
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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Lunch time - went to the work gym, to ride a few minutes and lift weights, yeah, Colleen, Rob and Tony were heading out for an easy 3 mile run. It was fun to run with them again. 9 min, mile pace.
Weights - good effort.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake City Half Marathon (13.1 Miles) 01:59:51, Place in age division: 23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Before I start the race report, thanks to Mike, Burt, Devine and QP for the well wishes at the races.
Up at 4 a.m. for a local race, the Trax getting to the start before the gun goes off - mission accomplished, we were at the start 45 minutes early, time to take care of business, chat with a few runners we knew from other races. We looked for Rachel, no where in sight.
The start, we decided to start towards the front, good decision, little trouble bopping and wearving today. I had a rough start, Sylvie left me early, could only muster up 9 minute miles for the first 5 easiest miles on the course. I may be the oddest split runner, ran the second half of the race, toughest half, in almost the exact same time as the first half by a few seconds. Downhill is just not my bag. Back to the race, beautiful day for a run, starting feeling good after the downhill to 11th east, thank goodness - good pace groove. When I hit Sugarhouse park, Sylvie had already made the turnaround as yelled at me as she made the turn at Highland highschool, she had a 3 minute lead on me, well, no catching her today. For whatever reason, had no speed, but, felt real strong, never stopped, not even at water stops. When we turned out of liberty park and headed towards state street, started passing runners who were fading, continued to pass runners from 9th south to south temple, nice uphill stretch. When I hit 4th south I could see Sylive about a half block ahead of me. Sylive calls it the Sylive pull, caught her as we turned on south temple, told her to hang and go with me. After the race, she said she had nothing left. I looked at my watch, had a chance to break 2 hrs, had no chance of breaking 9 min. miles, kicked it in the last 3/4 mile and kept passing runners all the way to the finish. No big deal passing runners at my slow pace, but, feels good, broke 2 hrs.
Thoughts after the race, could have finished a marathon today, felt strong at the end. The running up and down West Canyon (in Snow Canyon) has paid off with strength, not speed.
This was a post knee surgery PR in the half, 3 minutes quicker than HobbleCreek last year. Sylvie ran 2 hrs and small change and was 4 minutes faster than last year. All in all, happy with the race, hope to continue speed improvement, the endurace is 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 | 10.00 | 10.00 |
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It is always nice to get comments from fellow bloggers from races ran.
Early morning spin - two hours, moderate effort, a couple of minor sore spots on my compensation left side, buttock and calf, should be ok in a couple of days. To keep myself entertained, watch total immersion, spin for 15 minutes and do 50 ball cruches with 15 lb weight and repeat after each 15 minute spin. 400 cruches, still have a gut.
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 | 6.05 | 6.05 |
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Hard 30 minutes spinning, 23.44 mph - short break, another 13 miles.
Stay Kool, B of BS Rools out
Lastly, one story - as I finished the half marathon on saturday, could hear people cheering my name, was it me they were calling? Come to find out today, it was Colleen and Tony cheering me on. As I crossed the finish line, the lady who gave me the medal, was a co-worker - LeAnn, native american indian who is going back to Oklahoma, on the reservation to run a half marathon next week, gave her and hug.
It is been a special week for B of BS Rools, not to be forgotten. Maybe it is ok to keep running, slowing with age, but keeping the spirit alive.
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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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Spin - class with Sylvie - legs are recovered, run in the morn.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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What a beautiful morning for a run, no Cat Stevens, but, the layer of clouds with reflection of city lights, very pretty morning for a run. My darn knees were achy this morning. As I was about 1/2 mile from home, the south breeze, witchy wind was stirring, a storm is a coming round the moutain. I am looking south out my office window as I write this blog entry, the dark clouds from the south west are grouping for the storm.
Stay Kool, B of BS 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 | 8.00 | 0.00 | 0.00 | 10.00 | 18.00 |
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Deseret Palms - 30 minute pre class spin, hard 1 hour, and 30 minute after spin, Really like the classes, not for sissies.
Getting tough, getting butt kicked, kicking dirt, dirt dog tired - Ran the West Canyon run up Snow Canyon with Sylvie, 4 good rolling uphill miles up a dirt road to the most beautiful canyon snow and red. Sylive is getting tough as nails, can no longer spin for two hours and beat her to the top, she kicked my butt.
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 | 11.25 | 11.25 |
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45 miles - Decided to ride part of the Iron Man bike course, road from bluff to Snow Canyon Prkway and up to Gunlock, tougher than expected. The Iron man athletes that have not rode the course, it is tough, I 91 is a pitted old road that has many patches, just beats the heck out of your arms. Also, the run course goes over the top of Red Cliffs twice, tough run. We are at aid stataion #6 from 5:30 pm to 11 pm.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Toughen up run, another run up West Canyon of Snow canyon, tough run up 4 miles of rolling dirt road. We seen one other runner and 4 mountain bikers. The mountain bikers seemed surprised to see us at the top. Sylive is getting tougher and tougher, just kicked my butt again, this time on the uphill. I think she is going to have a very good race year if we keep running West Canyon.
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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Spin 30 min. 22.34 mph, Arc Machine 30 minutes
Self Eval - training has been lazy lately, kick in the pants, signed up for sprint Tri in a week from saturday. Maybe this will get me motivated, Ogden half coming soon. We are going to Dixie Palms tomorrow night and are volunteers at a run aid station for the St. George Iron Man, John from the blog is in the race, wish him well in his bright orange shoes.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow Canyon, West Canyon run against a strong north wind, hard run. Kicked Sylive's butt to the top, she kick my butt on the downhill. We drove the full bike course for the Iron Man, brutal,brutal course.
B Kool, B of BS Rools Out
Sand hallow Acquatic center - 500 yr swim, cut it short, goggles would not seal. |
| 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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Partial St.George Iron man course ride, snow canyon prkway towards gunlock and back, good ride with Dianamal.
Be Kool, B of bS Ro0ols 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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3 a.m. knock on the door, off to Sand Hallow, dark, dark - we went to the volunteer meeting on friday night, the Kayacks to watch the swimmers were a couple short. So, I volunteered. The team lead asked me about my experience, I was a boy scout and in the Navy, well, good enough. In the darkness as Sand Hallow we got our instructions and headed off in the dark accross two miles of water to our station. It took me about a mile to get the hang of paddling. Now, I thought, this would be easy, watch the swimmers, help if needed. Little did I know what was to come. Myself and two others on my team paddled over to watch the 2300 swimmers start the race, the 65 elite started first, what a crazy sight, to watch the washing machine take off, wow. It took about 35 minutes for the pros to hit my area, the lead guy had a 50 yrd lead, with the chase pack in two by twos swimming like they were marching to the cadence of a drum, cool sight to watch. Next came a few more pros, hey, this would be easy. Next, here come the best of the age division swimmers, the first pack of about 15 went past my area, no problem, then it hit, a swimmer had a leg cramp and was calling for help, scary, he was going up and down under the water, cut in front of a couple of swimmers and got him to grab the side of the kyack. I whistled for help from a boat, got the boat along side, the boat people wanted to pull him from the water, he said, no freaking way, I am a swimmer, he held on about 5 minutes, the cramp finally went away and he swam the last 500 yrds, so goes, almost drowning to finishing an Iron Man. The rest of the shift included several swimmers hanging on for a couple minute to rest, and following swimmers who looked like they are getting tired or struggling. Me and another kayack sheapered in the last swimmer, he just missed the cutoff, he was so upset.
Well, what was I thinking, I thought we would just drop off the Kayaks and be on our way, well, be had to paddle back across against a current and south wind, my arms are still sore. Also, wore a wet suit, but still got darn wet and cold, tough job. I thought we would get a T=shirt, food, or something for our efforts, nothing, just a thanks, well, that was all that was needed knowing how important our job was. I was real stressful knowing you actions could save someone, really put on on the ball. First voluteer shift complete.
Second shift - 4 pm. to 11 pm, red cliffs drive, run aid station, now this was more fun, giving out stuff helping, cheer leading, etc. I met John from the blog, now Iron man John, had dinner with Paula the night before,now Iron woman Paula, it was a long fun hard day. It really gave me a perspective on the toughness needed to stick it out to the end. We also watched the bike portion for a couple of hours. Sylvie did a great job, had fun.
I not sure if I would do two shifts again, long, long day. Hey, got a T-shirt at the second shift and many thanks from the runners. The run course was two 13.1 mile loops, so we seen each runner twice, many of them I remember their name from the first loop, Sylvie says how do you remember the names, anyway it was fun yelling out by name.
Last thoughts, will not try and Iron Man until my swim improvies big time, the bike and run I am ready, two year training plan starts on monday.
Be Kool, B of BS Rools out
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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 | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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Spin, 12 miles, avg pace, 20.5 mph, 4 miles TM at 9 min pace, 3% grade. Nice to run again after not running on the weekend.
Be Kool, B of BS Rools out |
| 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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Hard, incline spin, 1 hour, good quad workout - after work spin 1 hour while watching Idol, 200 ball crunches with over head pull free weights, 2 set curls.
The 2 year training cycle has begun - down to 157.6 lbs from 161 - swimming soon to start - saving for the dream Tri bike - The St.George Iron, I have the bug.
Be Kool, b of BS RooOls out |
| 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 | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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Silly Milly Run - 6 miles at 9:10 pace, 3.5% incline - nice hardest run, circuit weights. I now have the buy a Tri Bike bug - found a great deal, just don't yet have the mulla.
Be KooOl, B of BS RooOls out
Spin - 8 miles, 200 ball crunches with overhead dumbell pulls. I am now obsessed with losing an additional 8 lbs. *Note, as I have been swimming for some time, do not expect a good swim time. |
| 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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Off day, 100 ball crunches, pull over weights. Lite biking and swimming in the morning, doing a sprint Tri on saturday.
Stay Kool, B of BS Rools out |
| 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 | 1.00 | 0.00 | 0.00 | 6.00 | 7.00 |
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600 yrds swimming, 400 backstroke, 200 free style with paddles. The paddles really give you a workout, like em. - Out of the pool, 1 hour spin class, 20 miles, moderate effort, 1 mile running around the track - easy day - give er heck on saturday. Love my new swim goggles, what a difference.
Stay Kool, B of BS Rools out
Just a formality - me and Sylvie are in St.George again, always nice to get the email, but, already in the 10 yr club.
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
South Davis Splash and Sprint Tri (3.35 Miles) 01:22:00, Place overall: 89, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.35 | 0.00 | 0.00 | 8.00 | 11.35 |
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Started the day - lost my truck keys - was this the tale of the day? Sprint pool Tri - 3.35 mile run, 12 miles bike and 400 yrds swim.
This may be a race report to skip reading - B of BS Rools not a real happy blogger today. Not many positives to take from this race.
Pre-race stuff was fun - talked to Andy form the blog, very nice guy and nice daughter. Chit chatted with several athletes in the staging area with different levels of anxiety, most about the swim, one about the run. Sylvie ran the 3.35 run course before the Tri started, she said is was an average course with some uphill. A Tri - more worry about getting ready, weather, cold from the swim, running barefoot on asphalt, etc.
The swim - 400 yards seperntine up and down the lanes, lined up back with the 12 minute predicted time swimmers, the dicussion for 20 minutes waiting in line for our turn was about our obvious lack of swimming skills, being in the 12 min area. The start was staggered, each swim, with chip, left between 8 and 10 seconds apart. So, we watched and watched, waiting our turn. My swim was dreadful, lanes were narrow, not enough room for the back stroke, strugged free and back, some breast, tough swim. No doubt, with Gwen, Wannna Bees, like me, learn how to swim good or better than good if you want to swim open water. My swim lessons start in two weeks. I don't know my time on the swim, time results not posted.
The bike - staging area was crowded, not the best transistion time, had to change shirts because of the chilly morning, got blocked by a swimmer who as out of gas. Once on the course, passed about a dozen bikers, one passed me, passed him back, passed me back and passed him close to the end. I am not sure how I ranked on the bike, most of the bikers I was chasing were back of the pack swimmers, not all the best bikers. Also, I had tire rub on the front brake, slowed me down maybe a little. It would have been nice to be in mid pack and chase better bikers.
Bike to Run transistion, again a biker was blocking transition, about keeling over from the bike ride, was strattling the entrance lane with his bike, again, transistion time not the best. I did have an excellent spot in transistion.
The run was likely my best leg, ran the 3.35 miles just under 30 minutes on tired legs, passed a few runners and had 3 pass me.
Overall thoughts, improve swim big time in the next 3 months, do more bike to run transistion workouts. The shirt was a tech shirt, not bad considering some of the crappy shirts. Would I do this race again, hum, maybe? This is kind of a bummer race report, positives come from running with more strength, not faster, stronger, wake up call for the swimming part. Heck, I just want to be a crazy runner again logging 70 mile weeks. Well, live in the now, running 10 with Sylvie in the morning, hope to spin a couple of hours, get a good start to the week.
Stay Kool, B of BS Rools out
100 commando point so Sylvie for supporting me and putting up with my bummer kind of attitude today.
Late night - 12 miles spinning, 150 ball crunch-overhead pull weights, bench press, curls, flys, etc. Nice to have blogging buddies.
Results posted - 3rd in div., 89th out of 251 - 187th on the swim, 46th on the bike and 89th on the run. Do you think I need some swim time improvement.
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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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Nice mother's day - took Roxie for an easy 8 mile run, 4 miles north along the parkway to 3900 south and back home, seen several dog walkers, quail, roxie had a blast, she is becoming a good running partner. Stopped, talked to George Adams a few minutes, long time running friend and former age division foe when we were both running well. My legs were tired from yesterday, no hot spots, just the normal stuff. I may workout more later today.
Stay Kool, B of BS Rools out |
| 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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1 hour spin 22.33 mph, good hard effort, kool down for another couple miles at 20 mph. Hopefully, another workout later.
Stay Kool, B of BS Rools out
Weights, 50 ball crunches |
| 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 | 3.00 | 0.00 | 0.00 | 7.10 | 10.10 |
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Spin 30 minutes, 20.8 mph pace, 3 miles milly, 3% grade, converted chart pace 8:10
This could have been a very boring workout, happend to hit the gym when Tony and Colleen was running, time went by quick, runner talkity talk. Hope to spin class it tonight.
Stay Kool, B of BS Rools out
After work spin, 54 minutes, moderate effort, converted to 4.5 cross training miles.
Self training note, the Dixie Palms project really cut into my training time for almost three months, now have the time to work back up to 60 to 70 combined running and cross training miles each week. |
| 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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1 hour spin - 22.6 miles, good hard effort. cool down. 1.4 miles moderate effort, circuit weights. Somewhat apprehensive about the half on saturday, the downhill worries me. But, it will be fun to be part of the big event.
Master swimming - tough, though, drills, etc. my first swimming lesson ever. Had a buddy from the spin class and the instructor helping me. I am exhausted, darn swimming is tough. Converted to 2 miles cross training.
Stay Kool, B of BS Rools out
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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 |
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Noon run - with Colleen and Tony, redwood multi puspose area towards Rose Park Golf course and back to work. My whole body was tired today.
Stay Kool, B of BS Rools out
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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 |
| Day off, rest and relax - took my bike for a tuneup at Fezzari - savings my bucks for a Tri Bike, will likely buy the Fezzari T5. Stay Kool, B of BS Rool out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden Half Marathon (13.1 Miles) 01:58:21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 5.00 | 18.10 |
| An another adventure - first time running the half marathon, knew what to expect having ran the full a few times. A funny thing happened on the way to the race.
Chip checking at the expo - checked my chip, Davey Allison, was the runner before, running buddy from work, ran the Top of Utah Marathon with him, race morning, looking for a fire to keep warm, out of hundreds of runners, stood right behind Davey Allision at the fire, nice chat about old running times.
Bus to the start - out of several buses, me and Sylvie board, who gets on - Devine Miss Miss M, Queen Josse, her sister Ericka and LuzyLew. Was this meant to be, the two expecting runners on board to kick my behind, well they did, 200 negative commando points for me. Very nice chatting with these ladies on the bus and at the fire waiting for the start.
The race, lined up back with the 9 minute milers, where I should be, but, lost precious time trying to get around runners who should have been behind. My watch time said 1:58:21 from start line to finish line, both Devine's and Sylvie's times were messed up. My time was messed up also, we all three started out watches from start line to finish line. It must be something wrong with the new chips on your numbers not reading when going accross the Matts.
Race Hopes - beat SL Half time, missioin accomplished, 90 seconds faster. Really don't know how to compare the courses, more uphill at Ogden, but more downhill also. Post knee surgery PR, really wanted to break nine minute miles, had 23 seconds to the good at the 10 mile mark, faded a bit towards the end, avg. pace. 27 seconds over, 9:02 pace.
Going up the hills towards the dam, could see Sylvie in front of me, almost caught her when she walked for a minute, she then took off and did not see her until we turned down from the dam. Devine Miss M - passed on the dam hills, gave her a high five. I knew her and Sylvie would be after me on the downhill, just cannot run those fast, knee issues. Devine caught me with about a mile to go, made a couple of surges and got back on her heels, made third surge and could not be back to her. If I had this to do over again, would have hung on her heeels as long as possible instead of making surges. On the third surge she was just running too darn fast, I would guess close to 8 minute miles.
The end - came at a good time, out of gas, no kick, hunted for Sylvie, where in the heck was she? After looking for a couple of minutes, here she comes, I must have passed her on the narrow trail at a water stop. I did not stop, drink, take gu - I have no problem running 2 hours without water etc. unless it is super hot.
I did not see the other girls at the end or Davey, hit the pool and hot tub, talked to the lady's (husband) she was on the news for running her 50th marathon today, we had a good chat about all the same marathons we have ran.
All in All - happy with the post-knee PR, running on 15 to 20 miles a week, really can't expect much more. Maybe losing a few pounds will help.
Stay Kool, B of BS Rools out
bike ride 21 miles, parkway, good effort on tired legs, beautiful day, lots of families on the parkway. |
| 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 | 11.00 | 11.00 |
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Good start to the week, 44 mile bike ride, nice day, upper body weights, ball - pull over weight curls. Legs feel fine from the race yesterday, knees a little sore. Hope to have a big week.
Stay Kool, B of Bs Rools out |
| 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 30 minutes, Arc machine 30 minutes - legs feel good. Races come and go, hang on to them for a moment or two, then move on to the next challenge, almost wish everyday were race day, like ground hog day.
Stay Kool, B of BS Rools out |
| 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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Nice morning run, beautiful day, before the storm, witchy wind stirring as I headed home. I really miss those morning runs. Hopefully, more working out late today. I am looking forward to Dixie Downs the next three weekends.
Stay Kool, B of BS Rools out
150 ball crunches with overhead pulls-weights
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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 | 4.00 | 0.00 | 0.00 | 6.00 | 10.00 |
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Spin 24 miles, 21.65mph avg pace, good effort.
Stay Kool, B of BS Rools out
Need more apple core, more core workouts
Milly after work, 4% grade, 9.3 mph speed - converted pace for flat 8:17, legs ok, knees achey breaky. I will be glad to get back on the trails this friday, red rock and snow canyon.
Devine, don't like to talk about the achy knees much, no more comments on the issue for 2 months, just keep on keeping on.
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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 |
| Weights - circuit and free, off to Deseret Palms |
| 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 | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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Early Morning, swim at Sand Hallow Acquatic Center, working on drills, form, etc. still suck at swimming. Every time I attempted a length at free style without paddles or fins, the life guard would walk over and watch me closely. I'm sure he didn't know that I can swim back stroke for a couple of hours. Well, at least I kept him on his toes. Swam for 80 minutes.
West Canyon Run (West side of Snow Canyon), nice hard run with Sylvie, ran well. We seen a weird long red snake if front of us on the trail coming down. The snake sliddered off in the bushes when it noticed us.
Stay Kool, B of BS Rools out
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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 | 5.25 | 5.25 |
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Tough Bike ride, mostly against the wind, along Snow Canyon Blvd, up to the top of snow Canyon, over to I-91 and back to Snow Canyon Blved along lava road. Biking in a strong wind is scarry.
Possible siting of Mike Warren this morning, going like a bat out of heck down Bluff, no shirt and wearing blue compression shorts, looks fit and ready for UVA. Another siting, seen MJ Hammer, fastest leg turnover in the west, running down the road by Sand Hallow Aquatic Center, on my way home after swimming.
Stay Kool, B of BS Rools out |
| 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 | 0.50 | 6.50 |
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Run with Sylvie and Roxie along STG Blvd and home, Roxie loves these runs, 6 miles. Roxie want to stop, did not want her to stop, well nature called, she stopped, had to cleanup poop off the trail. Went to the condo hot tub and pool after, worked on my stroke for 20 lengths, still, just don't get it. I am getting better at breathing and catching water, cannot get balanced in the water, dragging my legs.
Stay Kool, B of BS Rools out |
| 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 40 miles, good solid effort, avg pace, 21 mph. 2 x Bench press, 2 x curls, 150 abdominal ball crunches with pullover weights, flys, pulls. I really don't enjoy this workout, but, know it needs to be done.
Stay Kool, B of BS Rools out
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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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Crazy alarm day - darn power went off last night, the alarm went off, hurried to work, no one in the parking lot, arrived at 4 a.m, whatahey, the power went out last night, darn fancy alarm reset itself wrong. Dr visit, nuke a couple of pre cancer skin spots, everything ok.
Back to business, rode the bike outside for 26 miles along the JRP trail, had fun passing all the bikers, a couple tried to hang on, smoked them. Biking gets boring, trying to make a game of it. Hope to run in the morning if the alarm clock does its job. 200 ball crunches overhead dumbells.
Old times - looking through a couple old boxes at work, found a framed running memory my training buddies gave me back in 1997 after the St. George marathon (Diana, Bruce and Brett)
WARM HANDS COLD HEART AWARD
This is to certify that on October 4, 1997 Brent L. Barney completed the St. George marathon in record time. Brent finished first place in the BLACK GLOVE category never letting sweaty hands interfere with his quest to realize his goal.
Why is this funny - it was the hottest St.George, out of 17 ran, 97 degrees at the finish, I wore black gloves the entire race, got into a zone, like no other zone, fighting heat and fatigue, Ran a 3:08 in terrible conditions, darn, as many runners would say, may have had a shot at sub 3 hour if the weather was 30 degrees cooler. Another day at the races and another day of what ifs - This is the first St.George that Sylvie ran with me, one week after getting married. The framed momento will be hung in a good spot with other memories of good times. As we all know, remember little about PRs, remember the running buddies and the effort.
Stay Kool, B of BS Rools out
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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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4 a.m, morning run, after feeding the Jazzman and Roxie, very nice morninng, moved right along, run seemed like it was over before it started, love days like today.
I am always surprised, where are the runners in the morning, they are missing out on a great way to start the day.
Stay Kool, B of bS Rools out |
| 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 |
| Snow Canyon, West Canyon run, nice run, somewhat easy, 5k on friday. Sylvia ran very well, very pretty day up Snow Canyon. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Midnite 5k (3.1 Miles) 00:28:28 | | 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 |
| Crazy, crazy, - when you go to bed a 9.m. every night, running a midnite 5K is not a wise idea. The race was fun, glow sticks, big crowd, etc. I was so darn tired when the race stared, B and S lined up towards the front, Slyvie took off like shot, my legs would not move, pumped my arms like crazy to get my legs going. The course was ran in mud, well, just for me. The first half was dreadful, an old lady in a walker passed me like I was standing still. The second half, blowing head winds, a short hill, started feeling better, ran fairly well the second half an sprinted to beat another old Please follow Fast Running Blog policy regarding vulgar language
Post Race - Sylvie ran a very good race in the wind, hill, ran a 26 something. They handed out cards with your place and time. Slyvie won her division and I was third her division, we would look good together on the podium. ha ha, race mixup, but, was funny. As we were waiting for them to call Sylvie's division, they called out the Women's Master winner, 40 and over, it was Sylvie, she was so excited, jumping up and down, yelling, I was cheering like crazy. She was so happy "I am so glad you signed me up for this race". It as very cute, the award was a very nice plaque. When they got to the women's 55=59, darn, they realized I was no female, took my award, darn, the goatee have me away. Don't know how I did in my real division, does not matter, tired of glow sticks, glow sticks were the awards.
Stay Kool, B of BS Rools out |
| 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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What a great day for ride, rode from the house, up to the top of snow Canyon, down the canyon, over to Ivins, up through Kayenta to I-91, rode with a guy for a few miles, very good biker from NY, he was upset about all the wind, was on a 100 mile ride. Rode back the lava road and home, learned a couple of tricks on the bike going downhill and back up, and position in the wind (curtesy of the NY biker) .
Stay Kool, B of BS Rools out |
| 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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Early morning run out Snow Canyon Blvd and back, before we head back to Murray. Nice morning, no energy, stopped a couple of times, felt better running off in the red dirt. Fell aspleep at 5 p.m last night, missed calling Mike. No more runnig at midnite for me.
Stay Kool, B of BS Rools out
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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 | 8.75 | 0.00 | 0.00 | 8.10 | 16.85 |
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Transistion - Bricker workout - 12 minutes bike, treadmill (9:13 pace at 3% grade) 1.25 miles, repeat 8 times. Total 32.84 bike at 21.2 avg pace and 8.75 miles running. It was nice to have a good workout, felt good.
Stay Kool, B of BS Rools out |
| 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 | 7.28 | 7.28 |
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one hour spinning, 21.14 mph, good effort, legs a little tired from yesterday, hopefully, weights and more spinning tonight.
Spin 8 miles after work, some free 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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With sylvie, West Canyon, up 4 and down 4, good hard run. St.George is getting hot. Fun weekend, my oldest daughter and hubby and son came down for the weekend, watch Tristan take is first steps, more than two, 10 steps, he spend most of the weekend wanting hang with grandpa, known as pa pa. My working out was not the best, giving family in town.
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 | 6.25 | 6.25 |
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Ride up snow canyon, top, good hard effort, over to I-91, circle Santa Clara and back up to Snow Canyon Prkway and home, fun ride.
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 | 8.25 | 8.25 |
| Very early morning ride, repeat of yesterday, except added Keyenta to the loop, 33 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 7.25 | 12.50 |
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Great morning for a 4:20 a.m. run, perfect temps. Nothing special about the run, except, seen a beaver on the the trail jumping into the water as I approached. First time I have seen the beaver for some time. Hopefully, master's swimming tonight or spinning.
Spin 29 miles, good effort, 150 ball crunch curls with 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 | 10.25 | 10.25 |
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Spinning, 24 miles - would be torture without the IPOD. Attempting this week to move my running miles and cross training converted miles to plus 60 for the week, time to tack on endurance for the marathon coming up and 15 mile trail race in August. My training approach is a hybrid, running 10 or 12 miles with biking 30 or 40 miles the same time, hopefully get the workout benefit of a long run without doing a long run, save those knees for the races. Another workout later today - 17 miles on the parkway.
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 | 0.00 | 7.50 |
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Early morning run along JRP, 4500 S under pass flooded, trail closed at 72nd south, for those wanting to do a long run on the JRP, tough going unless you don't ming retracing your steps a few times. Skunk siting, no spray. Very nice temps.
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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moderate bike ride 24 miles - off to see the dentist, emergency surgery last night, what a nice, bridge has gone bad. Anyway, everything ok, cannot run for a few days and getting implants in a few weeks.
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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Moderate spin - 1 hour, 200 ball crunches with overhead weights, bench press, flys, curls, nice to get in a light workout.
Stay Kool, B of BS Rools ut |
| 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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Still recovering from tooth issues, spin 72 minutes, weights and ball crunches with weights. Beautiful day outside, Sylvie ran 14. It is hard not to be envious, I would love such a run.
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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About 80% back to normal, hard spin 1 hour, hope to run on friday. It is time to crankup working out.
Stay kool, bofbsroolsout |
| 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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Good upper body weight workout, 50 ball cruches over head weights, press, bench, etc. hamstring ball curls, 30 min. bike, starting to feel much better.
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 | 11.50 | 11.50 |
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Spin 24 miles, Deseret Palms fitness, good hard class.
Yard Sales with Sylive - one an only for the day - stopped, an old guy, mid sixties in a tie dye shirt selling a bunch of old stuff, Sylvie bought a Kool old gothic desk. I asked him if he made his own shirts, the dam burst, yes, I am openly gay, made 200 shirts, was an original hippy form the hade Ashbury area, what a character, he said he was in 4 books regarding the Hade Ashbury area, funny guy. Sylive is going to a get release and picture of him and his companion next week. Last thing, he held out is hand wanting to shake my hand, when I went to shake his hand, he kept moving his hand. After about 3 or 4 little kid games of miss the hand shake, I lightly bopped him on his bald held, he was a little upset, but, then started laughing, well, the characters you meet.
Sand Hollow Acq Center, swam 1 miles, half mile free and 1/2 mile back stroke, one length at a time with a 5 to 10 second rest each length, I was pooped, have never swam free style that long. After about 30 lengths of free, started to get the fell on hip rotation, with free lengths faster than back stroke. Bottom line, happy with the hard effort, pooped.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow Canyon, West Canyon, 6 a.m. run to beat the heat, hard run up, ran fairly well going up, Sylvie beat me going up and down, she is getting in good shape. I may be the only runner that can run faster uphill than down. I made the mistake of wearing my road shoes rather than trail shoes. Sylvie says she seen about 30 little rabbits.
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 | 11.50 | 11.50 |
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Spin spin, weights, back to the grind of monday morning, without hte mamas and papas, good bike effort, 21. 5 mph. Finally feeling back to normal, hope to ramp up training this week, Sylvie is running great, ran 15 miles this morning. Father's day was fun yesterday, blessed to have 2 great daughters and three step sons, 4 grand children and one on the way. Life is great.
Go Utes - Drew asked me today at work if Utah was going to still play BYU in football, yes, I said, a 2 for 1, he got a good laught out of it. I am a BYU fan also, was so excited to see my Utes get in the Pac "12" - I have season tickets, can't wait for another football season.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.40 | 10.65 |
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Early morning run - nice temps, no other runners, no creaturs, no bumps in the night. Second workout later today.
22 miles parkway riding like crazy, fun to get outside and breath.
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 | 5.12 | 5.12 |
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Spin on - weights - 22 miles - I would rather be running. Grinder day ahead
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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Biking, all over, Red rock country, 36 miles, fun 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 | 8.00 | 0.00 | 0.00 | 2.50 | 10.50 |
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West Canyon, Snow Canyon run with Sylive, 5:30 start to beat the heat, half way up, 3 runners caught us, wow, I hate to be passed, Sylive picked up the pace and we held them offf for a half mile, the two guys passed us then stopped 100 yrds ahead, the girl ran with us for a while. We got a kick out of the pick up the pace, when we were heading down, the three of them were walking and look spent, it is always nice to have a little fun. No matter how many times we run this run, the view is spectacular. I ran with a Treking pole for the first time, hard to get the hand of, it did seem to reduce the pounding on the knee somewhat. If you have ever rode the "Soaring Ride" in Disney World or Disney Land - Snow Canyon would make the best soring ride, what a kool place.
Rode my mountain bike for 10 miles, fun ride, love that mountain bike, it would cost 20 tickets at lagoon for that ride.
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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Early morning bike ride before heading back to Home base, fun on the mountain bike, the read shock really makes the bike a joy to ride.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Early morning run, with moon shadow and Cat, every nice temps, great to be out. Ran with a Treking pole today, don't like it, it seems to help best on the uphill.
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 | 12.00 | 12.00 |
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Bike, 24 miles, hard effort, 21.6 miles per hour. Hopefully, another workout later.
Had some whine with my cheese yesterday.
B out
B In - 24 miles biking after work, nice 48 mile day. Sylive may have a stress fracture in her shin, hopefully not, taking a few days off running. 150 ball crunches with 20lb weight pull overs with each rep, nice arm workout at the same time as abdominals.
B 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 | 5.00 | 0.00 | 0.00 | 6.10 | 11.10 |
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Silly Milly, 5 miles, 3% grade, 6.6 pace, conversion 8:15s, 4 miles spin, good bs with Heide Bon Jovi about Ute football, sand bag Tony, and Tri talkie talkie with another newbie to the sport. All in All, nice day to sweat. Second workout coming later tonight. Second workout, 20. 3 miles riding with the wind, against the wind, good effort, fun.
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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20 miles biking, old tunes, sing along, 5k on saturday, fireworks, flags, apple pie,
20 miles spinning, glee, cnn, espn, back to cnn, espn, etc. boring. Upper body weights - chest press, overhead press, etc. 100 overhead weight ball crunches.
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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Nice early morning ride, cool of the morning, moderate effort, semi taper for 5K tomorrow, legs feel good. Nice day to be off work, oil change and help Sylvie with some yard work.
I had a runner say good morning biker, struck me funny, hey, I am a runner. I will always first be a runner.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Murray 5K (3.1 Miles) 00:27:45, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.10 | 0.00 | 0.00 | 5.00 | 11.10 |
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Nice day for race, cool, temps, the race was off, dead legs, gave a good go. 18:10 at mile 2, 9:35 the last 1.1 miles. Legs started to feel better as we hit the 3/4 mile uphill portion.
Sylive took first in her division, good race for her. We hung a round and talked to a few runners, hoped for prize, they drew for almost 100 prizes, best 5K, only $15.
I went for a 3 mile run on the parkway when we got home, nice to get out, then rode the bike for 20 miles, my ride again later today. Reverse brick, keep the legs guessing.
Bottom line - need speedwork, can run 9 minute miles for 1 mile or a half marathon, almost the same pace for SL and Ogden half as the 5K.
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 | | 10.09 | 0.00 | 0.00 | 0.00 | 0.00 | 10.09 |
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Late night with kids, fireworks, fun - got a late start this morning, hotter than I expected, trudged out the 10 miles, had to do it, required running, time to start the build up to STG, 12 next week and so on. My feet are tired from running on the dirt, ran about 90% off the trail in the dirt to reduce impact, tough running, don't know how those ultra trail runners do it, have much respect. Sylive is our running somewhere on the parkway as I blog, Roxie is running with her.
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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20 mile bike ride with Sylive, intenational center to the Salt Air boat harbor and back, nice ride at a moderate pace.
Stay Kool, B of BS rools ou
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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 | 5.25 | 5.25 |
| Hum, easy ride, tough workout tomorrow, bricker. |
| 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 | 5.12 | 5.12 |
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Low key, rode the bike to drop off the truck, low energy day. Riding my bike to work tomorrow, 27 miles round trip.
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 | 6.75 | 6.75 |
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Commute miles 27 - riding thru sprinklers on along the trail and racoons along the trail. This is the first commute ride in a couple of years and the trail was closed due to Trax construction. Enjoyed the early morning ride, not the spinklers or the raccoons.
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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Swim 900 yrds, half free and half back - crashed the spin class, 15 miles, then rode as the bike as Sylvie's sag wagon for 16 miles. converted to CT miles 8
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 | 7.25 | 0.00 | 0.00 | 5.00 | 12.25 |
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Early morning run, north along the parkway to 45th south, heading home, at 53rd, could hear runners behind me talking and running, I could hear them catching me, they were likely running about 7:45 to 8 min miles, it somewhat irrated me that runners could pass me talking like crazy, they pulled along side, it was Mark, Riverton Paul and another former blogger. Well, I was not irrated when they said hi, they are in great shape. Mark or Paul said T NA NA was coming along behind, did not see her. Anyway, always good to see bloggers, wish I could have ran with them for a few miles. I did pass three ladies running, so even road kill for the day.
yard sales -bought a weight set for $5, for my step son, 150 lbs of steel weights and bar, bought a women's langeire dresser, fixed a handle, teak oil, looks great, will use it to get my running and biking clothes organized. Best deal of the day, $1 sun glasses polorized, we each bought 5 pair, kool glasses that normall sell at expos for $20 or $30.
Bike ride along the parkway on commutter bike with armadillo tires, kept on the pedals, simulate 20 mph effort, nice ride.
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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Spinning, 40 miles watching the Tour De France, too bad for Lance. My training has been stagnent. My goal in the next couple days is to take a new training direction, maybe more swimming for cardio, longer bike rides, maybe shorter runs -but more up tempo.
I don't know at this point, the inability to run 50 to 70 weeks has kinda put me in a mental funk. I realized yesterday, difficult to be happly plodding along at 9 min miles, maybe being in better shape will take the stink out of the slow pace. Another side of running I really miss, I now do all my runs solo, Sylvie's pace is faster, all my old running buddies have a faster pace, many have offered to slow the pace and run with me, but, I would not want to have any part of any run that would hinder a workout of another. Mike asked me a couple weeks ago about biking, well, the big reason I enjoy being, can ride along without the feeling of holding anyone back.
Free weights, curls, bench, side lifts, pulls - 200 ball crunches with over head weight pulls.
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 | 5.25 | 0.00 | 0.00 | 5.00 | 10.25 |
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JRP, north to 45th south and home - Early, 4:10 a.m. out the door, very nice morning for a run, love those early summer time runs, took a different approach to running this morning, practiced fast short steps for leg turnover. I have a race walking friend (Colleen), now runner, who has the fastest leg turnover in the west. The fast leg turnover works for her with knee problems. I was surprised that my pace was about the same as my normal stride without as much impact. The down side, it will take some time and practice to keep this turnover going for a marathon.
Spin, bike or swim after work. Spin 20 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 | 10.75 | 10.75 |
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5 a.m, swim, 23 laps, 23 lengths free and 23 backstroke, the free is eating my lunch, 1150 yrds - bike 28 miles after work, good effort. Still on track for week goal of 70 converted and running miles total for the week. 3.75 converted cross training miles for swimming and 7 for biking. Free weights, bench press, curls, etc.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Very nice early morning run, leg turnover practice, good run. When crossing over the river bridge at 4800, three muskrats on the bridge, irrating little creatures, they did not move, just ran by them. I have done two a days everyday this week and will bike ride 20 miles after work. I now have a concern about long runs / workouts.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 | 12.10 |
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Spin, spin and spin, 48 miles, average effort, saving the legs for run and swim tomorrow. Missed my two a day yesterday, had to watch my grandson for several hours while my daughter was at the hospital, false alarm and the arrival of the new grandson, hopefully she will go full term, still almost 7 weeks left. Tristan was a blast, he is real goer.
Overhead press, chest press, free weights.
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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 | 5.00 | 11.00 |
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Early morning run, easy pace, nice morning, see a fox with a duck it it's jaws. I had thought the foxes had moved off the parkway, no Muskrat love this mornng, followed the run up with a 20 mile bike ride, moderate effort. My body is a little tired from bumping up my workouts this week, need a combination of 11 miles tomorrow to hit a 70 mile combo week. Makes it tough to hit a combo, only count 5 miles on a 20 mile bike ride, and 5 miles running for 1 mile swimming, this equates the the approximate cardio time for running 5 miles. Although, swimming is more of a cardio workout that running at my pace. Anyway, need about 10 of these weeks in a row to get ready for the cardio effort at SGM.
Stay kool, b of bsRools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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Humid run, some fun, ran with Sylvie and Roxie, south a couple of miles, chatted with T NA NA and Riverton Paul for a minute, nice to meet Teena. Darn if I can remember that name of the other lady runner, takes me several times to get the name, nice person. This is the first time I have ran with Sylvie and Roxie for about a month, was surprised to have good legs after a tough week of training, actually pushed Sylvie the last few miles. One note, took Hydraplenish yesterday, seems to make a difference for the knee. 16 bike ride, moderate effort, yea, 70 mile combo week, first time this year.
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 | 12.50 | 12.50 |
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Spinning 33 miles while watching the tour, 17 miles bike, JRP.
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 | 2.50 | 0.50 | 0.00 | 8.00 | 11.00 |
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Brick workout, rode spin bike hard for 12, miles, at 23.03 mph - hopped right off and ran on Milly for, 3% grade, avg pace 8:37, converted pace based on 3% grade, 7:57 - hope to get a ride in after work. Ran the last quarter mile at just under a 7 min mile pace, I know this does not sound like much, but felt like it was flying for me at the moment.
Positive note, suprised to have good legs given the 50 mile bike ride yesterday. It seems maybe my conditioning is starting to come around, still a long ways from where I would like for STG.
After work, 20 miles bike- moderate effort, recovery ride.
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 | 7.00 | 7.00 |
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Easy day, 28 miles spin, right calf cramp, easy does it, tour de france while spinning. It is darn tough to avg. 70 combo miles a week with life getting in the way.
Stay Kool, B of BS Rool out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 10.00 | 15.25 |
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Easy early morning run, warm, still nice getting out. Nothing eventful, seen big black rabbit. I have seen 5 big black rabbits in the last few days. Either they have escaped captivity or the have been set free. Setting rabbits free on the JRP, they are doomed, the fox will eat them one by one. Also, people will release cats on the parkway, same fate for the cats.
Spin 2hours, tired butt - cardio, free weights,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 | 11.00 |
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Maybe I was born nuts - many people express that sentiment, including Sylvie at times. I think a little nuts is good. Rode the spin bike 32 miles watching the Tour De France, nice to see Lance have a great stage. Today was going to be my easy day, got home from the Dentist, Sylvie was heading out the door with Roxie for a short run to the Never Bear and back, 3 miles. What the heck, I said, I will run a mile with you, once I got going decided to give it a good effort, brick 5K sprint Tri effort after a bike ride. These workouts are killers, but, only way to really improve for Tris, they are painful like a marathon at times. (Note, stayed ahead of Sylive and Roxie, take small victories wherever I can get them)
Legend siting, old running buddy Demetrio, DC, exchanged high fives, always great to see him, has a fantastic attitude and still remains the best Utah runner ever winning 9 Des News Marathons in a row on the old tough course. We are off to STG in the next few hours, not too excited about going, given the heat, we will need to get up at 4 a.m. for a run.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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Pool swim, 1 mile, 1/2 free and half back, slow, 1:13 to swim the mile. The free is locking me up, gotta stay with it. I was the lone swimmer at the Sand Hallow Acquatic center, go figure, I thought it would be 10 swimmers per lane given the heat, had my own personal life guard. She keep looking at me when I was swimming free, is he going down?
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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Trail run up and down West Canyon in Snow Canyon, we ran up to the top, down a mile and back up to get another two miles in, finished ahead of Sylive on the uphill and she kicked my butt on the downhill, she waited for 2 minutes for me with a 1/4 mile to go so we could run the last together. We seen several Biggest Losers from the camp walking up as we were going down, always have some fun giving them all high fives and telling them to keep up the good work. I always get a kick out of running right at them and yelling coming down the middle for high fives, they laugh. It would be interesting to see how sucessful the camp.
*Note, seen about 100 smaill rabbits.
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 | 11.80 | 11.80 |
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Got up at 4:30, bike ready, snack and out the door about 30 minutes before sunrise, determined to do the 45 mile loop (one of two) of the St. George Iron Man. Took it slow along the trail until light enough to get on the road.
For those who do not know the course, have never ridden a bike on the course, tough, tough course. The loop starts at Snow Canyon Parkway over to I91 through Ivins up to Gunlock, over to Veyo and follows the Marathon course to Snow Canyon Parkway for another loop. Why is the course so tough: 1) the road up I91 is in lousy shape, rough, pitted and a slow roll for the tires; 2) cross winds start as you leave Kayenta and head towards gunlock, tough to ride in cross winds and really slows the pace; 3) several uphill grinds with a long 1/2 9% grade out of the Gunlock valley heading towards Veyo, some bikers would really struggle with the grinder uphill if now use to hills, flat landers; 4) the cross winds blow again heading slow from Veyo. My avg. pace was 15 mph, really worked, who know what pace would be for the second loop. This is one tough bike course, with a very tough marathon course, makes the STG marathon look like cake. I guess this is why it is an Iron Man.
Lessons learned on the bike: Start hydrated and with calories, energy use is a big issue, next time will pack food. No question, those who think they can do a Tri on a regular road bike, good luck, you really need to save the 1 to 2 miles and hour with a Tri bike in the Aero position. I have much more respect for the bike portion after the ride, it will take some real hard work and practice to complete this course. My plan is to sign up for the 2012 Iron Man if I feel that significant progress is made with the free swim this winter and with the bike.
*Note, for Mike, train train and train some more after STG, it will take some very hard work to be ready for the bike portion.
Stay Kool, B of BS Rools out (3rd 70 mile week, converted cross training and running miles, in a row) Keep the string going this week.
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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 | 7.00 | 11.00 |
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Very nice morning, early run, followed by a moon shadow, without Cat.
Spin 28 miles, race in america
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 | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
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Spin 20.5 miles, ran 1 mile on Milly to test the knee and legs, hopefully, get in a bike ride after work. Spin 24 miles after work, ball crunches with overhead weights, 3 sets of 50.
StayKool, BofBSRoolsout |
| 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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32miles spinning, 22 mph avg pace, good effort, need new songs on the IPOD, boring workout.
Stay kool - bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 2.00 | 8.20 |
| 4 a.m. out the door, wonderful moring, moon with Cat, shining, with a light cloud cover, just a perfect morning for a run. Odd thing, passed a lady walking by herself on the parkway smoking, just odd to see someone walking this time of morning, said good morning and moved along. Darn work, would have went on and on.
Stay Kool, B of BSRoolsout
Bike 8 miles, nice evening, avg effort. |
| 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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Swim, 1 mile, half free and half back stroke, 20 mile ride on the parkway. My swimming, D minus for free, B on back stroke. The bike ride was fun, seen a few runners. Yard work ahead, so exciting.
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 | 10.40 | 0.00 | 0.00 | 2.00 | 12.40 |
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Humid run - ran at a good clip the first 6 miles, good clip for me, 8:30s, struggled a little the last few miles. Ran with new cushioned inserts today, seemed to work well on the asphalt, not so well on the dirt. Seen the chumps today, crusing right along, talking, etc, Mark gave me a high five, T NA NA yelled by name, no time to stop or say anything, they were in a good groove. The whole chump bunch looks in very good shape, I would love to be cruising along with them.
Hanging on to that dream cloud, my thought for the day. Every run, hope for feet light as air, running on clouds, those days can happen, imagine. Back to earth, going for a bike ride, likely ride 8 to 12 miles to make up for short changing the run.
Yard Sales - bought a double baby jogger, very nice one, sells for $400 new, not much use, for $70, my daughter will be so excited, wants to jog to get back in shape after my new grandson arrives in the next couple of weekes, Bridger Brent, well maybe not the Brent part. Bought a book by the same author as secret life of bees, goofy artist carving for my dad's birthday tomorrow, he gets a kick out of those things. A lady gave me a truck, she didn't have change, put new batteries in, kool truck for the grandson to play with tomorrow, my son said it costs $20 at the store, bought cat bowls for my youngest daughter and a chipper. Sylvie bought two nice chairs for deseret palms and two boxes of new books, kids story books and an assortment of other books and a milk can. Some times yard sales are a waste of time, other times, they are great, they were great 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 | 14.00 |
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Sunday morning came without no warning, sunday, sunday, without the mamas. Spent the morning getting ready for my dad's birthday party at our house this afternoon. I was about to shower, Sylvie was headed out for run in the heat, well, what the heck, I will give it a shot. It was a fun run following her along the dirt trail along the river, we ran 3 of the 4 miles on the trail. It seems few runners use this trail, don't know why, gives you a break from the heat running in the shade. We ran to 4800 south and home, past the never bear. Hopefully, will get in a few miles biking this afternoon.
40 miles spinning, avg. effort, this week will be many spinning miles the next three days, may take off thursday and friday to taper for the 15 mile trail race on saturday. I would not normally taper for such a race, but, reading the race profile, seems like a hard race.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Early morning run, sluggish run, 78 degrees and humid, nice to get out, stopped a few times to stretch. During the last 1/2 home, a lady was running with two dogs in front of me, one of the dogs was a pit bull. Now what do you do in this situation when you want to pass a pit bull? Well, a made a couple of grunting noises, thinking the lady heard me, now everything would be ok. As I started making the pass, the pit bull lunged at me and the lady was startled, she had not heard me, I made a jump to the left and the dog ran out of leash, one of those darn long leashes. I almost pepper spayed the dog. Too much excitement for 5 a.m.
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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Spinning, two hours while watching a re-run of the Pitt NC bowl game. I am a college football junkie, wanted to see Pitt play as they play Utah the first game. The Pitt Offensive line is very good holding blocks with a crafty back waiting for running lanes. Anyway, off day from running. 75 ball crunches, bench press two sets 8 reps, other free weights.
Stay Kool, bofbsroolsout |
| 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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Unevenful run, yea, no dogs, horizontal lightning accross the southern sky during the run, pretty and scary, equals pretty scary? Nice morning for a run, practiced turnover. Semi taper mode.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
pine valley 15 miler (15 Miles) 02:38:05, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Tough race on all dirt road. Two long uphill sections tougher than veyo. Beautiful run in dixie national forest. Gave superfly a high five as he was leading the race. Happy with this 1st in div. Passed my div competition with 1.5 miles left, finished ahead of sylvie 2 min. Sylvie won her div and got two nice running shirts. Did I say this race was hard. Will add more later.
Brutal, tough on the feet, wind, rain, 7,000 feet elevation, rough road, steep down, steep up - what else is there to say, mental toughness builder for St.George, what we wanted from the race. I have much more respect for trail runners after this race, darn tough to run on slipping, uneven ground while going up and down for 15 miles, well, about 13.5, the other 1.5 was flat. One note, both me and Sylvie got a little quizzee during the race, high elevation run.
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, thunder and lightning, rain rain go away, raining in Dixie, waiting for the storm gods to stop, thunder and lightning stopped, still raining, well it was 75 degrees, kid again, rode 20 miles in the rain and mud, mountain bike, up West Canyon and back to Dixie palms, fun, only one out.
Stay Kool and Dry, B of BS Roolsout
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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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Spin, good effort 20.5 mph, 24 miles, convert to 6 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 | 8.00 | 8.00 |
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Nice night for a bike ride, 32 miles, good effort, raced three bikers for a couple of miles, passed them, they were on skinny tires against my commutter bike, held them off for two miles. 75 ball crunches with over the head weights, 2 sets bench, 2 sets dumbell side lifts and two sets pulls on slant board. Hopefully, run in the morning, feel recovered from the race.
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 | | 1.00 | 0.00 | 0.00 | 0.00 | 6.14 | 7.14 |
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Quicky - 1 mile TM at 9 min mile pace with 3% incline, and 12 minutes bike at 23.25 mph, hard effort, no time, workout later. Spin, watching PGA, 150 ball crunches with overhead 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 5.27 | 8.27 |
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Easy run, sore knees this morning, nice morning, great temps, sprinklers got me several times. More working out later today.
Spin at lunch, 21.1 miles, 1 hour - convert to 5.27 cross training miles
Stay Kool, B of bS Rools out
News to report, bought a Cervelo 2PC TT bike tonight, used, great buy, very excited, my first Tri bike. |
| 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 24 miles and swim lesson - there may be some hope for my swimming.
Stay kool, b of BSRools 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 | 5.54 | 13.54 |
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Run with Sylvie, JRP, lagged behind today, no umph, maybe not quite recovered from the hard trail race last week. Enjoyed the run, seen RivPaul and T NA NA. Always exciting to see T NA NA, she gets so happy, like seeing your long lost best friend.
Maiden voyage on the Cervelo Tri Bike, 22.19 miles, up and down the long stretch between 7200 south and 7th west along the trail. The bike is scary fast when in the aero position, it will take some practice to get use to the handling when in aero. My first attempt at aero just south of Winchester, going good, all of a sudden round the corner and here is a lady with her kids, she is in my lane, veer to the right, go off the trail in the dirt, some how did not crash, back on the trail, HR 200, lesson learned, get off the aero on the turns. The lady was clueless.
Weights, 2 one min. wall squats, 75 ball crunches with overhead weights, bench two sets, side lifts and pulls. Nice day of working out, will do some bridges and stretching while watching TV later.
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 | 25.00 | 25.00 |
| Spin 5 hours, with marathon looming, needs some serious cardio work. The PGA, very entertaining today. Heavy early week training with taper for Hobble. Ball flexibilty stretches for the shoulders, wall squats, ball crunches with pull over 15 pound weights, bridges - work those core muscles. Legs actually feel good for 5 hours of spinning. 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Stars abright, pretty morning, nice temps, ususual to see so many stars.
Stay Kool, B of BS Rools out
Spin 1 hour - |
| 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 | 8.40 | 8.40 |
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Lunch time ride on the Tri with Dianamal, 4 x 2 min. intervals, getting use to the aero bars, today felt better than saturday. It is great to have good friends on the blog, it is good to feel special sometimes. If I could grant all the running wishes in the world, my blogging friends would always cross the finish line with a smile.
Surprise Surprise, Sylive wanted to attend a spinning class tonight, was fun and a good workout. Kelly, the instructor, big time biker hill climber, always gives us Rock Star treatment, without Nickel Back, when we show up, always askes about races, and hypes our marathon running, kind of funny. It is also kind of weird, annomitty is sometimes best. Hill climb routine, 21.6 miles. Kelley rides with one of the pro teams when he goes to California, sponsored by Giant.
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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Bike 24 miles, taper for saturday, lite day -
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 | 3.00 | 0.00 | 0.00 | 4.25 | 7.25 |
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Ran with Milly for a short time today, she was kind, didn't talk much, she just listened. Taper City for Hobble. I may ride a couple of miles later. Its later, spin 51 minutes, 50 ball crunches with overhead weights, 1 set bench press, ect. ball stretches, 1 wall sqaut, lite day workout.
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 |
| Easy Day, 600 yrds swimming, half free and back.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:54:06, Place overall: 475, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 7.00 | 20.10 |
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Hobble the Hobble, going into this race, somewhat beat up from the race a couple of weeks ago and did not know what to expect. As usual, the race started an hour late, me and
Sylvie lined up about 12 rows from the front. Last year, lined up in the back and expended too much effort getting around runners, running side by side. Well, make the runners pass me this time. Pre - race stuff, talked to the Straley brothers, talked to Tina about old race times with Leno. We found a nice place on the hill side, close to bushes, and with soft tree bark for setting. Enjoyed the people watching.
The start, no warmup, save it for the race. Ran the first four miles, hit mile 4 at 31:58, not fast, but fast for me. These are the easiest miles, the next four miles my goal was to stay under 9 min miles, goal met, the last 4 miles were a grind, the pace, given my limited running, was ambitious. Funny, a few old guys were cheering for the old guy at mile 8, I looked around, it was me. Avg. pace for the race 8:43, a post knee surgery PR for the have, 4 minutes faster than the Ogden Half, happy with the effort, it would have been nice to hold on longer. I almost caught Sylive going up the hill after mile ten, got within 20 yrds, she crested the hill and was gone. I have her 2 to 1 in half marathons this year.
Reverse Brick Day - rode 24 miles on the bike when we got home, tiring ride, but needed.
Positive about the race, was not last, don't know my div. or overall placing, left shortly after the race. Sylvie was upset, the shirt sizes suck again for women, this unisex stuff just does not work well.
Stay Kool, B of BS Rools out
12th in div. 24 in div.
475th overall, 1187 total finishers
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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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Ride, and Ride -wind at my side, thoughts of days gone by, ride and ride, days gone by
Races remind of other races, days gone by
Stay Kool, B of BS Rools, days gone by and by |
| 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 | 5.25 | 5.25 |
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Easy spin, BYU, so upsetting about the football delima, I am a Utah fan and alumni, but, BYU is second, hope they get an independent deal. Utah state is dumber than dumb, turning down the MWC.
What does this have to do with running? Well, nothing
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 |
| Cross traini, bike |
| 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 | 1.00 | 0.00 | 0.00 | 6.00 | 7.00 |
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lunch time - hard 12 minutes spin, 23 mph, 1 mile milly at 4% grade 9 min pace. The race last saturday beat me up.
First open water swim, Herriman with Dianamal, my swim coach and life gaurd. 500 yrds. It was not scary, the wet suit helped, had one momenet of panic when my goggles filled with water. Di stayed right along with me, coaching and keeping an eye on me. We chatted with several other triathletes, it was fun chit chatting about Tris. Also, they were all very supportive of my first open water swim. I was very excited to swim 500 yrds open water. This swim gave me confidence, I can do 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 | 6.00 | 6.00 |
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Bike 24 miles, nice ride, bench press, overhead press, lats. Nothing exciting. Plan on running with Sylvie on 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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40 miles bike, nice quick cadence, 100 ball crunches while pulling 20lb weight back, 4 x 1 minute bridges, 2 sets flys, 2 sets, dead dumb lifts. We looked at Kayaks today, need to save our pennies, off to set out gatorade for tomorrow morning run, Sylvie is running 18, don't know how long I will run, hopefully around 12 to 14. Added some new insoles to my shoes, sorbathane.
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 | 12.00 | 0.00 | 0.00 | 8.00 | 20.00 |
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JRP run with Sylive, we got a late start, hotter than expected, 12 was enough for me, rode with Sylive for her last 6, she ran 18, then rode 32 miles on the bike with a good effort. We seen many runners on the parkway, one of the running stores was sponsoring a run.
100 cruches with 20lbs, dumbell pull, bench press, fly and pulls, 3 wall squat and 3 bridges of one minute each. Good week of training. Did not seen the chumps, they been have been long gone before we started.
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 |
| Spinning, 40 miles, moderate effort, 75 crunches, easy/rest day. 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 | 5.25 | 5.25 |
| Spin interval workout, while working out, 4:30 a.m., gym at work, got a call from Sylvie, your daughter just called, heading to the hospital, well today was the day, Bridger was born, just under 8 pounds, I am watching Tristan for a few days. Exciting and scary, Jenna had some problems, will be in the hospital a coulple of days longer. 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Run pushing the baby jogger with Tristan, forgot what a workout it is to push a kid in a jogger, it was fun, nice to get out. Ran north and back home.
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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Baby sitting, 4 miles pushing Tristan in the baby jogger. Goodness, pushing the jogger is a workout. Tristan may be going home 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 | 6.00 | 6.00 |
| Easy day, spin 24 miles, ball crunches with 20lb weights overhead, flys, pulls. Appt to get knee shots in the morning, ouch. Go Utes, soon leaving for the tailgate. 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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Dayoff, doc's suggestion, knee shots, synthetic hydrolonic acid, lubricte the knee joints, darn arithrits.
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 | 12.00 | 12.00 |
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Spinning 48 miles, good weight workout with crunches, good work on the swimming muscles. Rode my bike with Sylvie 18 miles, got a flat, thorn, walked home while Sylvie finished up her 20 miler. Paul ran with Sylvie for a while, nice to chat.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 5.00 | 15.00 |
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Early morning run, nice to get out, knees felt better, legs a little tired from yesterday, kept a steady marathon pace at about 9:30s. My assessment, with a couple of days rest before the marathon, could likely run this pace for about 15 miles, with the last 11.2 as survival. That is ok, can only do what you can do. Rode the spin bike for an hour, some stretching. Less intense day. Hope to hit a 70 mile running and cross training mile week the next couple of weeks.
Stay Kool, b of bs rools out
One note, a guy passed me on the trail, hate when someone passes me, gave me motivation to stay on his heels for 3/4 mile until he turned.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 | 11.20 |
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Swim, 1200 yrds, ride 32 miles, easy day.
Stay Kool, b of Bsrools 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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Slow, grade, 1 hr. Brick tomorrow.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 2.00 | 0.00 | 9.20 | 11.20 |
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Mini Brick day - rode the spin bike hard for 24 minutes, 22 mph pace, hopped on the treadmill, 9 min mile pace at 3% grade for two miles, nice effort, legs felt good, ran out of lunch time.
After work 24 miles spinning, high cadence effort, spin out the legs, watching rerun of BYU and Washington.
Hopefully, a simulated sprint Tri on friday, getting ready for the 18th.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.33 | 1.33 |
| Lite spinning, easy rest 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early morning run, nice temps - bagged the simulated Tri, not enough time before the Doc. Rode sag wagon bike while Sylive ran, Roxie along also, left the cat home. Sylvie's birthday today.
Stay Kool, B of bS rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| 40 miles biking, go Utes |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 | 10.00 |
| Bricker workout, simulated for next sat. Tri. Rode spin bike hard for 36 minutes, hopped off and ran to the never bear and home (3 miles mainly on dirt trail), good effort, avg. pace 8:10, heart rate up. Unusual that my knees let me run fast enough to feel the heart rate above 155. This was a confidence builder for next saturday, rode the spinner 48 minutes cooldown. I have two concerns for next saturday, getting kicked when swimming, and passing bikers. I expect that I will be one the last swimmers out of the water, but, one of the fastr bikers, always nervous dicey passing bikers. Stay kool, B of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.33 | 6.33 |
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Biking, 1 hr, 16 minutes, good effort. Weight workout, ice cream -
Stay kool, b of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 3.00 | 6.10 |
| Brick - 12 miles in 32 minutes, spinning at 22.5 mph, hoppped off, hopped on treadmill, 3.1 miles at 8:27 pace and 2% grade. Nice little workout. Treadmill chart conversion incline converts to 8:04 pace. |
| 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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Rode sag wagon with Sylive on the the bike, she ran a tough 20 miles from our condo up to the top of west canyon and back. She is tough, expect her to have a good STG for her last marathon.
Stay Kool, B of BSRools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Kokepelli Sprint Triathlon (16 Miles) 01:47:13, Place overall: 244, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.30 | 0.00 | 0.00 | 5.50 | 8.80 |
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High Anxiety - first open water Tri, did one previous open water swim. This was an experience to the 10th degree. We arrirved at Sand Hallow to find out we needed to haul all the Tri gear for a mile up to the transition area, Sylvie helped me lug the gear. *note for the future, get a back pack and ride the bike.
Transisiton Setup - found a nice spot with good spacing, laid out my stuff in order, chatted with the other two bikers about what a good setup we had for transistion, so we thought, read on.
My swim wave was at 9:40, waves 10 minutes apart, we watched the Olympic distancers go and go, two laps around the course, from the shore, sure looked like a long swim. My time drew closer and closer, my nerves were going wild, like the start of a downill 5k, with 20 minutes to go, Sylvie helped me get on the wet suit, no easy task. It was hot waiting the next few minutes in rubber suit, with the heat of the day rising. Finally, we we called to the starting area, yellow swim caps and all. Once the swim starts you cannot tell swimmers apart, our heads just bobbing. 5,4, 3, 2 1, goooo- started at the back, only got kicked ten or fifteen times, none in head. My swimming technique went to heck, to survival mode, waves, thrashing the first 100 yrds. Wow, was I tired after the first couple hundred yards, took a ten second break on my back and got my breathing back in order, made the next marker and turned to shore, yea, I was burning up way too much energy, this is the longest non-stop swim ever. I am not sure how I placed in my wave either second or third dead last of dead last, at least not dead. I was pooped, walked up the boat ramp, when I started jogging, teh crowd started cheering, they were great, stripped off the wet suit and started trotting for my bike. Now, remember that neat transistion setup, 3 other bikers had crowded in, it was a mess, took way too long getting things going for the bike, ate a cliff shot and headed out.
The bike was my best leg, starting passing bikers right away. I was worried about the 11/23 cassette, thought I would get hammered on the hill, powered right up passing bikers, I only got passed by one biker, got chicked by a gal named Lezlie, she would the womens sprint race. Happy with the bike portion, the new Cervelo P2C was great.
The run, legs were dead, used up too much energy on the swim, it was survial to the finish, 3.3 miles felt terrible, toughed it out and sprinted the last fifty yards to the finish. Sylvie said I placed 3rd in div. We did not stick around for the awards, was too darn hot at the finish, 90 degrees or so for the run.
Lessons learned - swim more, swim more and then swim some more, get lessons, cannot trash the legs on the swim and expect to have a good run portion, get faster on the transition, wasted a couple of minutes.
Over all - happy that I was not claimed by King Neptune of the deep, much respect to triathletes, they are tough, took me down a peg or two, good lesson to get me focused.
1,000 Commando points for Sylvie supporting me, taking pictures.
Stay Kool, Bof BS Rools out
Race Stats: big room for improvement - goal next year, take off 15 mintues
Swim 23:37 -
T1 - 3:49
Bike - 42:35
T2 - 2:10
Run 35:07
165 out of 210 males
244 out of 373 overall in sprint
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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20 miles of intervals, 30 seconds every two minutes, 2 mile moderate, 51 minutes spin after work, legs feel better after the Tri, hope to run in the morning, maybe a few intervals at lunch time.
Stay Kool, b of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 3.33 | 8.58 |
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Early morning run, dark, haze from the fire against the moon, nice temps. Nothing exciting, except a lady with the two pit bulls ahead of me jogging. Rather than attempt to pass, stopped and stretched, let them get far enough ahead that I would not catch them before turning for home. Spin 50 minutes, 100 ball crunches with 15lb overhead weights, 2 sets bench press, slant board dumbell lifts tricepts,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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, moderate, 2 hours - nothing special, leg recovery.
Stay Kool, b of bs Roolsout
|
| 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 | 2.50 | 0.00 | 0.00 | 7.50 | 10.00 |
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Full Brick practice today - 5 a.m., swim 1 mile, every other lenght back stroke and free style, hopped on the spin bike for 10 miles, and then on the treadmill for 2.5 miles at 2.5% grade, 9:10 minute miles. The run was tough on dead legs, need to keep practicing this set, move the bike and run up to an Olympic distance. It seems the run is always a gut check. Spent half the day with my oldest daughter and my two grandsons, lunch, etc. was a fun break from 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy day, run to the never bear and home, nice morning for run. Spent the day with Sylvie goofing around, nice day.
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 | | 5.00 | 3.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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Have a nice day, with BonJovi, knees achy starting out, ran south 2.5 miles and turned around for home, Gene Turner caught me, ran with him for a mile talking about races gone by, he is still running great, nice to have a pacer for a mile, forgot the achy knees and ran about 8:15 for a mile. Back track, made Sylvie a cup of coffee before heading out for the run, she wanted to run 5 miles when I got back to the house. Ran with Sylvie to the never bear, felt better mentally, kept up a good pace to the never bear, close to 8 min miles. Sylive kept going, I turned back for home. A group of women runners, 2 by 2, were running off the dirt trail back to the pavement, going up the circle hill, decided to pass the them all, great fun, they circled back the dirt trail along the river. When I hit 53rd, a guy passed me, said hi, did my best running off the pavement, along the dirt to stay up with him, hung on 1/2 until the turn to home, about a 7:30 pace.
Overall assessment, my knees ache at 10 min miles or 8 min miles, try and run more miles up tempo along the dirt, should help for the run leg of Tris. It was great to have a positive running day heading to STG next thursday for the marathon.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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Light workout day, 20 miles on the bike, weight workout, ball crunches, wall squats. Hopefully, going to see my grandsons today. I am a little anxious over STG coming this next saturday, my longest run has been the 15 mile Pine Valley Trail run. I plan on running as much of the race as possible along the dirt to ease the pounding. Sylvie really wants this to be our last marathon, her 18th and my 38th, I have mixed feelings about it being the last. It really won't be the last if I can get in shape for the 2012 Iron Man. It is kind of like saying good bye to an old friend, my 18th STG, with each race having a story. I have scrap booked each marathon race with pictures and a story about the race.
Stay Kool, b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 out the legs, nothing special. Homeless, my office is not in the best part of town, often, stops at the gas station are met with requests for money, food or a ride. Normally, I ignore the requests. This morning, a black lady asked for cup of coffee. I talked to her for a few minutes about getting off the street, gave her my lunch and bought her a cup of coffee. She looked puzzled at the lunch: vitamin water, a zone bar and a protein bar, not what she expected.
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
St. Geroge Marathon (26.2 Miles) 05:24:38, Place overall: 4929, Place in age division: 209 | | 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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Troubles, Troubles, Troubles - fitting for the lat hoorah - you can't fake a marathon (Sly). no doube about it.
Pre-race prep - decided to wear compression socks bought at the expo and my trail shoes, both a mistake, socks caused toe nail problems, losing three toe nails, the trail shoes, not much opportunity to run off the road.
Race morning - when runners are not huddled around the fire, troubles are on the way, way too warm. Tallked to Mark and Rachel, got a picture them with me and Sylvie. Race morning attitude - finish under 6 hours, I thought this would be easy.
We started in a good spot, the runners in front of us took off, no clogging, way good start. 1/2 mile down the road, chucked the hat, and already starting to sweat, thinking stay hydrated. At mile two, my knees were aching, the pace was slow, I knew right then it would be a survival marathon, manage the race and make it to the finish.
Veyo, ran 10 minute miles to the bottom of Veyo, walked a moment at each water stop to ensure fluids were taken, walked and ran up Veyo. First time in all my years running St.George, walked part of Veyo, time to throw in the towel, managed walk and run to half way in 2:19. The rest of the race was run and walk, 70 percent run and 30 walk.
The IPOD generation, I was hoping to entertain myself by talking to runners, about 90% ot the runners back in the pack, IPODers. Finally met the sunshine girls, 4 girls dressed in bright yellow, having a great time, ran with them leading them in cheers and chants, this was the funnest part of the race.
Walking, walked all of Diagnoal street, slant and pitted, then started run walk again. Thanks to the popcicle man, the coke man and all the cheers and encouragement from the spectators.
A couple of funny things, at mile 20 or so, missed getting my picture taken, turned around and ran back to be my picture taken, made sure at every photo op, ran for the picutre with gut in and chest out, tried to look strong. The finish -ran the last few blocks and kicked in the last 100 yrds, the annoucer said - finally, someone is finishing running. Back of the pack, many runners were walking, tough day at the George.
Summary - Often thought, quit running marathons if I could not finish under 6 hours, in the back of my mind, finish under 6, maybe you will come back some day. Well, left a crack in the door. This was my 18th Stg, and 38th marathon, time to move on, Tris and halfs are waiting.
10 year club banquet, nice to see Frank get the 10 years, Donna 20 and chat with old running friends.
Sylvie - hope Sylvie blogs her race, she ran a 4:10 for 16th in her divsion, proud of her, she ran a hard race trying to break 4 hours.
Thanks - thanks again to all the bloggers who have encouraged me over this year, and recently about the marathon. It was a tough day for PR seekers, one thing about running, there is always another race.
Read many blogs today, the heart of the marathoners is strong, great efforts, some disappointment in results, none in spirit or effort.
Stay Kool, B of BS Rools out
Overall - 4929 out of 5702
Div - 209 out of 234
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| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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24 miles spinning, good effort, legs feel 90% recovered, will be happy to get back to good workouts again.
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 | | 2.75 | 0.00 | 0.00 | 0.00 | 10.00 | 12.75 |
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Early morning spin class, 28 miles, good hard class with Kelly, big time biker, La Da Ja, etc. Spinner at home another 12 miles, good effort, weights, wall squats, ball crunches.
Ran 1.25 miles with sylvie and Roxie, headed for home, threw in another mile and half along the dirt river trail. My legs felt fine, the knees were achy on the pavement and better on the dirts. Hope to run 8 miles in the morning. This has been a tough week emotionally, still have trouble accepting giving up marathons, my knees tell me yes, my spirit says no. Nothing like running. Any hoot, power oon.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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Ran along the parkway, to the never bear and back. Interesting along the dirt, a group of about 8 women runners, escorted by a cop, were running the dirt trail along the river. The Murray police very seldom show on the parkway, this must be a show of force after the attempted attack of a women runner. It is a sad day when you cannot run without worry, that is what running is all about. It would be nice if everyone in the county would pay an additional $10 property tax for a real police presence along the JRP parkways, cops on mountain bikes, not just an occasional showing. I know, all the cheap non users of the parkway would throw a fit, it is an issue of quality of life.
Back to working out, rode the spinner for 84 minutes about 28 miles, good effort, weights, crunches, wall squats.
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 |
| Spin, crunches - Bsout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 | 11.00 |
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Brick workout, rode hard 12 miles on the spinner, 22 mph, hopped on the treadmill, 3 miles at 6.7 speed, 3% incline - good effort, nice to work hard again. Goal, is to simulate this workout for Olympic distance duathlon, run a 5K (same inlcince and pace) ride 24 miles (same hard effort) and run another 5k, simulate the Tuachan duathlon, next race coming up.
After work, rode the bike with Sylive and Roxie, she ran 4.5, JRP alert, tearing up the parkway between 70th south going south.
Spin bike 1 hour while watching Mtn
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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Dark, Dark, Vadar - no moon shawdows, cool morning - nice easy run to the never bear and back home. Spin on spin, 1 hour
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 miles, need a goal, get motiviated.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 5.00 | 8.10 |
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Early morning spin, 20 miles, ran 3.1 with Sylvie and Roxie, Roxie can be a tear sometimes when she sees other dogs, keep her on a short leash. Nice day for a run, note, have put on 5 lbs since STG, time to get my diet under control.
Stay Kool, b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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West Canyon of Snow Canyon run with Sylvie, good hard run, felt better than STG. No boaster, not often these days can out run Sylvie, ran hard up and ran hard down, don't think she is quite recovered from the marathon. We put on a show for a few hikers, for the fun of it, ran hard until we got past them and out of sight, fun.
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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Bike 40 miles average effort, nice to be down in red rock country, fun ride around.
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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20 mile mountain bike ride from the condo to the top of west canyon and back, it was a blast going up and flying down west canyon, what a beautiful place to ride, had fun chasing a couple of road bikers, caught them from behind and held on for dear life, them got be after the round a bout, bronze horses, them seemed a little piffed that a moutain biker went flying by them.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| Bike 20 miles - short on time this week, |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 8.80 | 9.80 |
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Spin hard for 30 minutes, 22. 46 mph, hopped on milly, 4% grade at 8:15 pace for 1 mile. Ran out of time, later later aligator, workout after work.
After work, 24 miles bike, weights, 1 set ball crunches.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| Long day, short workout, 30 minutes spin |
| 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 | 3.00 | 8.25 |
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Early morning run by the lite of the moon, followed by a moon shadow, without cat. Outstanding morning for a run. Two crazy bikers passed me in the dark, no head lights, heard them coming and got off the trail.
Spin 36 minutes, dumbell pull ups
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 8.50 | 11.60 |
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Brick workout today
5 a.m, swim, no not the Jordan river, Murray Rec, swam every other length backstroke and free style, back stroke was easy, free style was a chore. I lost count of the laps a few times, swam a few estra laps in to make sure I got a mile. 5 miles cross training
Spin 42 minutes, 14 miles, 3.5 cross training
Ran to the never bear and home, 3.1 miles, slow consistent pace, seen a couple of runners and a few dog walkers.
Next week - increase bike and run distance after the mile swim.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 | 7.60 |
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Non running day - rode spin bike for 1 hour, bench press, side lifts, pulls.
Went swimming, only one in the pool for the first 20 minutes, swam 1,000 yrds free style and 1 lap cool down of back stroke. Sylvie may had hit on something, I just cannot get my legs up, pushing and fighting the water, start doing lower back strength excercises, hopefully will help. I may going running to the never bear and back later today or not. Sylvie is my sports shrink, start visulizing my swimming.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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, without marty, good effort, nothing special, boring, the off season, make it the right on season.
Stay koool, bof bsrools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.86 | 7.86 |
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Interval bike workout, interval every mile, hard effort, to avg mph 22.9, a real sweat machine workout. Time to get back to hard training business, no more slacking.
1 hour spinning, bench press, tacos
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| Day off |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 3.00 | 8.25 |
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Early mornng run, dark, nice moon, clouds, cold - great winter feeling running. Spin 36 minutes, 2 wall squats - 90 seconds, 100 ball crunchs while pulling over 20 pound dumbell tricep workout our, bench press, should pulls. Good avg. workout.
have a nice day, with bon coming to town.
Stay Kool, B of bS Rools out
I will be off the blog for a few days, happy running |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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West Canyon run with Sylvie, tough day, toughed it out, good to get out and run.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, solo, a little on the cold side, nice run, ran consistent no stopping, avg. pace a little under 10 min.miles. I know sounds slow, but, it is a tough trail run. I was happy with the effort. 41:37 going up 4 miles and 38:04 going down. As I started on the decent, two mountain bikers were coming up, huffing and puffing, good feeling, puffed out the chest, sucked in the gut and said hi.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 | 8.60 |
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Bike, 34.45 miles, convert to 8.6 miles cross training, good effort, IPOD saver for a boring workout. Weights- 2 sets bench, ball crunch 100 reps with 20 lb weight overhead pulls, should floor pull ups. good weight workout, building up those swim like a fish muscles.
Stay Kool, b of bs rools out
May sign up for the painters half.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.55 | 7.55 |
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Short spin interval workout, 9.18 miles, interval for 30 seconds on every two minute mark, avg pace 22.9 mph for the 9.18 miles, 24 minutes.
Note, one thing I have noticed, applies to running and biking, if you can do intervals, pickups during and race and recover, you overall time will be faster that a steady pace. This depends if you can recover between the intervals. This is tricky business, but, going to try it in the Tri race in a couple of weeks, both on the bike and run.
Stay Kool, B of bS rools out
21 miles spin bike after work, good effort on tired legs.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Run to the never bear and back, nice temps, many dog walkers, a few runners, last shades of shorts and short sleeves. 12 mile bike, fun ride.
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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spinning wheels |
| 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 | 6.00 | 14.00 |
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Brick Day
Swimming - working on form, 1050 yrds free style and 50 yrds back stroke, it is a struggle, need to swim more and get some lessons. Timed mysel for free style 800 yrds, slow, 16 min, test for the Tri next saturday, I can swim free style in about 11 min, but, need to stick with the free.
Running - ran along the JRP trail to 4100 south and back home, had a real good first 4 miles, smooth 9 min. miles, last 4 were stop and go every mile, stretch break, nice to get out. Seen no other runners, a few walkers and couple of bikers, odd day not seeing any runners, maybe too early in the morning.
Bike - spin 36 min, good effort
Weights - 2 sets bench, slant board lifs 2 sets - 100 ball crunches with 20lb weights pulled over head.
Tired -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| Spin |
| 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 | 10.00 | 13.00 |
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Brick - spin 30 minutes, ran to the never bear and back 3 miles, spin 30 minutes, swimming 1 mile. Swim was tough, 31 of the 36 laps free style. Timed myself for the first 400 yrds, 13:12, slow, but, 3 minutes faster than last week.
Stay Kool, sad ute fan, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| spinnner |
| 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 | 1.00 | 0.00 | 6.10 | 7.10 |
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Work break, 12.4 miles spin, 1 mile TM at 9 min pace / 3% grade.
After work - spin 1 hour, 2 sets bench press, 2 sets incline shoulders, 2 sets flys, 50 ball crunches with overhead 20lb weight.
Stay kool, b of Bs rools out
Colleen and Tony want me and Sylvie to run an 30k trail run with them in April, just may sign up, need something to get me motivated.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 | 3.80 |
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Moderate spinning, watching survivor, 75 ball crunches with 20lb weights over head pull
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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Spin at Deseret palms, 90 minuts, then rode mountain bike with Sylvie on a tough trail, pretty hairy riding, almost wen down on a pile of rocks, almost biffed on the red sand. Sylive got a kick out of my rusty mountain bike skills.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
SHAC Turkey Triathlon (3 Miles) 01:13:00 | | 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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Sprint Tri and Sand Hallow Acquatic Center, fun race, 300 sprinters, two to a lane, 400 yrd swim - this Tri is an extension of my Mountain bike ride yesterday. Normally, in a pool Tri, cannot dive in, I seen others diving in, so, I decided to dive when given the go, mistake, my googles and goggles filled with water and lost my left contact, ended up swimming the first length doggie paddle, not good, then got the water out of the goggles and swam backstroke for the rest of the laps, 16 lengths, no wanting to lose the other contact. To my surprise, swam the 400 yrds in 10 min, 12, fast for me.
Swim to Bike Transistion, good transistion, air temp about 40, got dry with the towel, put on the shirt, bike shoes, gloves, helmet and race number and ran out the transition area. Right away started passing bikers, passed 21 bikers, not passed by anyone. At the end of the bike, my rear tire froze, lucky it did not freeze when going 40 mph downhill.
Bike to Run Transisiton - quickly took off the bike shoes and helmet, adorned running brace and shoes. The first 40 yrds were on grass and dirt, the run went well, brick practice has paid off, avg. pace 8:37, plus 5 positive road kill on the run, two 1.5 mile loops. It was fun to sprint the last 40 yrds passing two runners and have the crowd cheer.
Overall, happy with my progress, things to work on: 1) swimming free style, 2) check the bike closer before racing; 3) trust my conditioning on the run and go for it earlier in the run.
Stay Kool, B of BS Rools out
Parents and little kids comment: two incidents, while waiting in line for the swim a small boy headed right for the pool to dive in, his head was in the water and was pulled out by his feet by a lady just behind me in line. Second incident, likely why my tire froze up, me and another biker was about 100 yrds before the bike transistion, I seen a small boy out of the up ahead starting to dart accross the street, started slamming on the brakes and yelling at the kid to stop, luckily, got the attention of the other biker and the kid, he stopped about two feet from the other biker. Scary stull when going 25 mph on the bike. My nerves were rattled a little form this slamming on the brakes and almost crashing, we were a split second from laying the bike down to miss the kid.
One note, I always wonder if I will be last? Stinking thinking, will never be last as long as training hard. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 6.11 | 7.11 |
|
Mini brick, 12 minutes spinning, 30 second intervals every 90 seconds, good effort, hopped on the treadmill, 7:30 pace at 2% grade for 1 mile. This may be my fastest mile since knee surgery. Tony came over to chat while I was sweating and grunting on TM, he soon observed, he cannnot talk, to busy working.
Spin after work 1 hour, 2 sets bench press, 2 sets flys, 2 sets include pulls, 2 sets of 40 ball crunches with 20lb overhead weights.
Stay Kool, b of bs roolsout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 | 2.30 |
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Spin, 9.19 miles, 24 minutes, 22.92 mph avg pace, strength workout, good effort.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 40 miles, good effort, 80 ball crunches with overhead 20lb weights, 2 sets bench press, slant board pulllups, flys.
Stay kool, bof bsrools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| Bike 4 miles, run a mile, lite 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 | 13.00 |
|
Brick - swim 26 laps, .7 miles, bike 20 miles, ran 5 miles.
Nice workout.
Swim, 25 laps free style, 1 lap back stroke, swim cut short,high school swim team taking the pool.
Spin bike - 1 hour, watching reruns of reruns,
Run with Sylive and Roxie, witchy wind, strang day for a run, legs heavy, but, good Tri practice. We passed one runner and had a high school runner pass us. It so feels like winter is knocking, shorts put away for winter.
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 | 7.00 | 10.00 |
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Easy Day -mini brick - Ran to the never bear and home, strange overcast windy day. Days like this, lonely long distant runner, people disapear from the trail, can often run miles without signs of another runner. The witchy wind still blows as I write this entry, the branches of the big glow willow swing wildly.
spin bike 28 miles, sore behind, 2 sets bench, move the weight up another 5 lbs, long time coming, finally hit 12 reps on the first set, slant board pullups, flys, 120 ball crunches with 20lb overhead weights.
Time for laundry and football. Roxie just licked my arm, sweet dog.
Stay Kool, b of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 - knees achy, taking a couple of days off, the cold weather has an affect.
Stay Kool, B of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 morning spin 20 miles, 2 sets bench press, 2 sets slant board pull ups, 2 sets flys, 3 wall squats 60 seconds, 3 sets of 40 ball cruches with 20lb weight overhead pull while doing the crunch.
Run, ran with Sylvie, 12 degrees, along the trail past the never bear to 4800 s, and back along the river, off the paved trail coming back, fun run, always nice to get that first run in the snow.
Birthday - the kids gave me a flat screen TV with DVD player for birthday and Xmas, Sylive gave me a red sony cybershot camera, very nice with family gatherings coming up today, thanksgiving and Xmas.
Feelings about 60, very blessed to have a great wife, kids and grand kids, along with my health, except for the knees. One though that keeps coming back, get serious about dropping 10 lbs, give next year the best shot at Triathlons.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 | 14.50 |
|
Spin classes, arrived 15 minutes early, spin and spin, 2 classes, total 58 miles and good effort, half IM effort, legs felt good..
Fun birthday yesterday, surprise party, what a surprise and fun day. I am blessed to have such great kids and grand kids.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 day - 20 miles spinning, ball crunches with pull over 20lb weights, 2 sets bench, 2 sets slant board pullups, 2 sets flys, 3 90 second wall squarts. Bought me and slyvlie trail shoes today, my shoes look like clown shoes.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
|
Long run day - well seemed like a long run, forgot my ute tickets, had to run home, parking was a couple of miles from the game, ran in boots.
Stay Kool, B of bS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 11.50 | 16.75 |
| Reverse brick day - ran to 4500 south and back home, 5 a.m. in a lite falling snow, ran in my clown shoes. The shoes did give more cushioning, slow, but should be great for the trails.
Spin bike 78 minutes, convert to cross training miles 6.5
Murray Rec. swim 1 miles, 1/4 mile back stroke and 3/4 free style.
Now, trying to get mentally ready to shovel snow for a couple of hours, sounds fun.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.26 | 7.26 |
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Spin lunch, 22.6 mph, 9.06 miles - converted to 2.26 cross training miles.
Spin 1 hour, 40 ball crunches with 20lb weights pullovers, 2 sets bench, fly, pulls ups.
I wanna run.
Stay Kool, b of BSrools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | 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 72 minutes, crunches, boring stuff, hope to run 3 days down in STG this weekend.
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 | 1.50 | 1.50 | 0.00 | 0.00 | 3.00 |
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Repeat hill workout with Tony the mountain goat, arrived at the gym, Tony was just starting ending his warmup on TM, asked what he was doing, 1% for 2 min, 2% for 2 min, back to 1% for 2 min, up to 3% incline as so on thru 7% incline, keep the pace during the entire workout at 8:34 pace. Very nice little repeat workout, highest HR 169 when at 7% grade, dropped back to 129 in about a minute after. Spinning fartlek and swimming does make a difference, keeps the cardio in shape, will try up to 8% next week, hills, speed work in disguise.
Stay Kool, B of bS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 | 3.30 |
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Swim on - 27 laps, 15 free adn 12 back - convert to 3.3 miles
Good effort, need to goggles, leaker.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, ran in my new clown shoes, very cushioneee - kicked Sylvie's butt going up, she kicked my fanny going down, clown shoes may be the thing.
We started the run dressed for freezing temps as often have a head wind coming down the canyon, within 1/2 mile has taken off jacket and long sleeve shirt, running in shorts, nice run. The canyon was talking back today, repeating whatever I yelled. Nice to be in better temps and less air crud.
Stay Kool, B of bS rools out.
We also hiked a few hundres yards up the box canyon trying to spot a deseret tortise, no luck, just spotted poop.
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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 | 1.50 | 1.50 | 0.00 | 0.00 | 5.00 |
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Run along Red Cliff Deseret Preserve, many rock climers, looks scary. Ran in clown shoes again, like them better and better. Slyvie kicked me on the downhill again. the last .75 uphill was like running stairs, red rock slabs lining accross the trail, ran as many as possible before stopping, 30 second break and go again, real hard workout and fun. Felt good about run up. We stood on the red rock ledge for several miles admiring the valley below, beatiful site.
After two days of trail running, becoming a convert, we are signing up for the 25K buffalo run.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 60 minutes, 120 ball crunches with 20lb overhead pulls, 3 X 2 min wall squats, 2 sets bench, flys and tricept pulls.
Good short hard effort
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.15 | 0.00 | 1.00 | 0.00 | 6.11 | 7.26 |
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Little time, work hard, 1 minute warmup TM, 8:34 pace, then 1 mile 6% grade at 8:34 pace, nice effort on semi tired legs, spin bike 22.2 mph, 4.44 miles. Hope to get another workout afte work. My goal, get stronger and stronger legs, can't be fast, be the tortoise.
Goal, be able to run 5 miles at 7% incline, no stops at 8 min mile pace, simulate hills. Goal date 1 May - Second goal, place in my division in a running race again, some time this year. Ramble on, although the knee is trouble, no reason I can't work around the knee and get moving.
*Note, ran the 1.15 miles witout the knee brace, no trouble after.
Stay Kool, B of BS Rools out
Spin 1 hours |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 | 7.25 |
|
29 miles spinning, spin class, arrived early, good effort
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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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TM, 2 miles at 9:30 pace, 3% grade, not my day, yesterday seems so far away, I believe in yesterday, without Lennon. I have a great black and white book of the beatles. Time marches on my friends, we thought the good times would never end, those were the days, without Archie.
Brick workout in the morning.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
|
spinning wild again, good class, knees feel better, will run in the morning, come snow wind sleet dark of night, the run must go on!
Spin, weights, crunches - buying Xmas gifts, fun day, bought for Israel, 4 year boy on the angel tree, salvation army.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 10.00 | 16.50 |
|
Mixed up Brick day - early a.m., ran 6. 5 miles along JRP trail, surprised to see a few runners this early in the morning. Very winter running mornng, went an extra 1.5.
Swim - 1 mile, 20 laps free and 16 backstroke, need new goggles, bought them today, worked on hip rotation and gliding, getting a little faster.
Spin 20 miles watching Army vs Navy, Army not so good.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | 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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Spin 32 miles, weights, ball crunches, lite day, starting a diet today, hate diets. Goals to drop 12 lbs by painters half.
Stay Kool, B of bS rools out |
| Weight: 162.80 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 8.14 | 10.14 |
|
Spin warmup - 12 minutes, 22.8 mph, 4.56 miles - converted to 1.14 cross training miles
TM - 2 miles, 6 songs, 3% grade, avg pace 9 min miles.
Later - more to come - 84 min spin - 28 miles, 7 miles cross training - watch bowl mania
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 | 6.17 |
|
Short spin, lunch time, 22.8mph, 16 miles spin after work, bench press,
|
| 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 | 1.75 | 1.75 | 0.00 | 1.12 | 4.62 |
|
Nice little hill workout - warmup 1. 5 miles on the spin bike, hill workout with Tony
2 minute segments - 6.7 mph speed for entire workout - 2 min warmup - 2 min at 2%, 2 min recover, 2 mintue 3% and so on to 8% - the last rep was tough, try to 9% next week. I can't do speed work, but, nice to work hill hard.
Stay Kool, B of BS rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
|
Spin, weights, crunches, cold cold cold - heading south for the winter, a few days
Stay Warm, B of bS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 | 5.10 |
| SHAC - swim 38 laps, freestyle, darn chorline, good workout. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 1.00 | 6.00 |
|
Rain drops keep failling on my head, without, TM at STG rec center, who would have thunk it, rained straight. 4 miles at 9 min mile pace, 4% grade, recovery break, 4 quarter mile intervals, 7 min mile pace, 4% grade, 2 min recovery between intervals. I have not ran 7 min mile pace for years, felt good, will need to do more of these. 4 mile bike rcovery.
Stay Kool, B of bS rool out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | 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 |
| lite spin |
| Weight: 0.00 | Calories: 0.00 |
|
| | 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 |
| spin |
| 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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Lunch spin, 22.6 mph pace, good effort, maybe more after work, brick 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 | 10.00 | 10.00 |
| spin - boring, rain rain go away. |
| 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 | 2.50 | 0.00 | 0.00 | 0.00 | 5.25 |
| Early mornng run, ran along, pulled along side a lady running along the dirty (muddy) trail, good practice for Buffalo. Nice little |
| 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, weights, crunches, squats, cafe rio - may run a couple of miles later
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 | 1.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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Xmas run with Sylive and Roxie, tradition before the kids and grandkids fill the house with xmas joy. I gave Sylvie two pairs of running shoes for xmas, one road and one trail, hiking boots, running jacket, socks, etc. I hope she never stops running, will not know what to get her for xmas.
happy holidays |
| 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 | 10.00 | 18.00 |
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Dixe palms, arrived early, spin 1hr solo, then spinning class, ran West Canyon of Snow with Sylvie, good 8 mile trail run. Sylvie pushed me for the entire run, running when tired is always crazy fun. Seen two golden eagles as we ran down the canyon, one perched just 20 feet on a red rock legde above us, beautiful site.
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 | | 3.50 | 0.00 | 0.00 | 0.00 | 5.00 | 8.50 |
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Swim, SHAC, 33 laps free, three back, run with Sylvie to scout cave, 3.5 miles running, 1 mile hiking, very nice run.
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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spin 2 hrs deseret palms, boring, nice to get a workout in raining sTG.
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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spin again, darn weather, watched TV while spinning, called Tom and canceled our run, not much fun in cold windy weather.
Stay Warm, 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 | 19.00 | 19.00 |
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Last day of a great year, happy, love, great family, really appreciate my life and family.
Deseret Palms, 5 a.m., spin 1 hr before class, spinning class, kind of boring, spin another hour before another spinning class. I had heard on several occassions of the rock star spin instructor, well had to experience for myself. Steve O class started at 8 a.m, had already been spinning for 3 hrs, about 45 minutes before the class, holding fifty bikes, people started to arrive, now, funny thing, they were not warming up for spinning, not tuning their instruments, the were waiting for hte rock star to take stage, anticipation, awesome feeling, almost like waiting for a race, concert, or some big event to start, what the heck I was thinking, the rock star steve arrived, without nickel back, du rage, live strong warm up suit, STG irom man shirt, the crowd started cheering, what the heck, what the heck, no BS, the class was on. If a spin class video could sell, this would be the one. The spin class acted as one on Steve's command, like we had practiced this 100 times. Nicole, spinning next to me, was in awe, smiling, cranking out the workout, yes, I said this is the rock star of spinning, she said: we are a couple.
My favorit part of the class, take not prisioners, if your a new year resolutionist and don't keep it, be offended, we don't want you here unless you keep it up.
I hope that I get the change for another Du Rag Rock Star spinning class. Lastly, the next class was waiting in the hall for his next concert, 60 strong, wild.
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 | | 406.55 | 415.25 | 30.85 | 0.00 | 1713.13 | 2565.78 |
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| Weight: 161.95 | Calories: 0.00 | |
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