| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 236.35 | 695.05 | 18.65 | 0.00 | 2659.34 | 3609.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Cheeta speed walk, avg pace 15 min miles - practice practice and more practice, beautiful STG day, from home home to Snow Canyon gaurd shack and home. good practice
Stay Kool, B of BS Rools out |
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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 | 15.00 | 19.00 |
| Spin at Deseret palms, 1 hour spin class and 2 hrs on mine own. Good effort, |
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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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57 miles spinning - first hour moderate effort, 36 minutes IM pace - 1:15 IM pace, good effort, legs were tired and somewhat sore, loosed up after the first hour.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Run, cheetah walk, 9 miles, treadmill, 13.4 mph - I know, slow, but, happy with the effort, hopefully speed will improve over time.
Stay Kool, B of BS Rools out |
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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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Swim, NW pool - senior day $1 entry - old farts get a break - swam 1 mile, 1800 yrds without stopping, forgot to time myself, worked on stroke.
After work - 24 mile spin - good effort, weights, rubber band lats, ball crunches, 2 x 1:30 wall squats and some core balancing.
I signed up for the biggest loser challenge at work, no chance of winning, but, may hoping for motivation to drop ten pounds. Scales are fickle, 66.8 lbs 3 days agon and 61 today, can't trust them. No way to lose weight that quick, goal 2 lbs a week.
Stay Kool, B of Bs Rools out
*Note, my oldest daughter is really excited about her first half in a couple of weeks, may need to give it a good effort and attempt to stay with her. |
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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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1 mile speed walk with Roxie - 2 hrs spinning - nothing special today - umph is down -
Stay Kool, B of BS rool sout |
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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 | 2.50 | 12.50 |
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The wind, the slush, the weather - 10 miles north to 4800 south, then back to Garnder Village and home. My feet were wet from the slush, shuffle run about 2 miles, cheetah walk - seen about a half dozen runners, they gave me motivation to shuffle run and delay the pass. Went to the post office, sent back a pair of NB shoes gotten for Xmas, gave me run spots.
May spin an hour later to today - or just veg the rest of the day.
I kept looking for bloggers running, did not recognize anyone. Sylive made me hot chocolate to warm me up. lazy day.
Stay Kool, B of BS Rools out
Sylvie got me motivated - spinning circuit workout - 10 miles spinning, 3 breaks with 5 circuit stops to include: 100 rubber band lat pulls, balance thingie, weights, 90 wall squat, 25 ball crunches with 25lb weight, ab rotations, slant pulls, bench press, side lifts .
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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 and spin - early morning, late night - tended my two of my grandsons while Sylive, my daughter and husband went for a 9 mile run on the parkway, getting ready for the STG half. Hum, miss being out there. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.67 | 0.00 | 0.00 | 7.33 | 12.00 |
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Early morning, 12 miles spinning, lunch time cheetah walk on the treadmill, 4.67 mph, a little under 13 min. miles, goal to get down to 12 min miles walking, keep after it, and some running.
Stay Kool, B of BS Rools out
52 minutes spinning after work, time time time, tough to get in the workouts.
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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 |
| Spin class with Sylive, full class - hill intervals - lite day |
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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 | 5.00 | 10.00 |
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TM Cheetah speed walking - 13:10 minute miles - 2% grade - swimming later today, maybe more bike or walk miles.
Stay Kool, B of BS Rools out
1 mile swim, NW center, worked on pull each lap, hard effort each lap, need to keep working at it, did swim faster with reaching out and pulling hard, alot of work, why to some swimmers make it look so easy? |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.69 | 5.69 |
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Hard 1 hr spin. 22.76 mph - nice effort on tired legs. More spin later, legs starting to adjust to the training load with less recovery.
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 | 8.00 | 13.25 |
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32 miles spinning, 20mph effort - sweat, 5.25 mile cheetah speed walk with Roxie, nice effort. Two runners passed, a few dog walkers, uneventful outing. I have dropped 7 lbs in two weeks, started to get to me, eating too much junk food today. I have another 8 lbs to lose.
Stay Kool, B of BS rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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1800 yrds swimming, Gene Fulmer, small pool, got kicked out by some portley water aerobics gals. good for them, did not seem like much of a workout. Anway, 2 hrs spinning, 1 hr hills, crunches, weights, rubber band pulls, wall squats, etc. Nice to feel better today, thought I was coming done with a cold or something yesterday.
Stay Kool, b of BS rools out |
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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 | 10.50 | 20.50 |
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Swim, 1.5 miles, 2700 yrds, Murray Rec, non-stop swim, 1 hr 20 min. this pace would just get under the time limit if I could keep it up for another .9 miles. Really need to work on the swim.
10 mile cheeta speed walk, 5 miles north and home along JRP, seen DC and his daughter running, still several patches of ice on the parkway, careful does it. avg pace, 14:50, felt pretty good, could likely keep it up for the marathon, this woul put we walking a 6:22 for the marathon part.
the tough bricks started with today.
Stay Kool, B of BS Rools out
Tested the SF a little, ran on some of the dirt and up hills. |
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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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Spin, 21 miles, good effort. Lunch time swim, 36 laps, 1800 yrds, 1 mile, NW center, one half lap at a time, working on form, also, tired from yesterday's workout. This is the first time ever swimming 3 days in a row.
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 | 13.25 | 13.25 |
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hard 1 hr hill workout, 14.5% grade - after work 90 IM pace spin - 5.75 + 7.5 miles
Nice to get in one of the hard bike workouts in. felt good.
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 | 7.75 | 0.00 | 0.00 | 5.00 | 12.75 |
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99 minutes, 7.75 miles on Milly - good cheetah effort, 13 min miles - watching the Idol, 1 hr spin 20 mph effort. - good days of training so far this week, a little taper for saturday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
STG Half Marathon (13.1 Miles) 02:37:33, Place in age division: 24 | | 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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Some apprehension about this race, essentially, not have ran the last four months because of the SF. Well, turned out to be fun and a good workout. My oldest daughter, Jenna and her husband, Jeremy, ran their first half marathon, they were so excited. Jeremy pushed a double baby jogger with his two boys, ran a 2:15. Jenna, did a 2:28 and was very happy not stopping during the race. Sylive did a 2:10, not what she would have liked.
The morning started with chaos, what do we wear, etc. rounded up two ponchos, gloves, got them layered and ready to go. Jenna and Jeremy, were not prepared with rain garb. The two boys, grand kiddies were great, the rain do not bother them. Sylive started up towards the start, the rest of lined up almost at the very back. I ran with Jenna and Jeremy the first quarter mile, Jeremy took off. I soon started the run/walk routine, ran all the uphills, some of the down, had fun passing runners on the uphills.
Overall, good training run, not too sore, avg pace about 12 min miles, I know, slower than slow. But, do what you can do. I ran with a guy that had lost 70lbs and had 40lbs left to lose before the Odgen half, gave him 10,000 commando points, raised hands together in a photo op, and then left him the last couple of miles. My stamina was good, had all postive road kill the last 2.1 miles.
It is just how things go, go from the top 10% to the bottom 10% in four years. Well, maybe that is not the way to view it, could be on the couch, still out there, giving the best each day.
Stay Kool, B of BS Rools out
Talked to Rachel for a couple of minuts, her boot and all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| Three hours spinning on sore legs, felt ok - full circuit workout, ball crunches, weights, squats, etc. Good way to start the 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 | 12.77 | 12.77 |
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Swim, 20 laps, in a hurry for work - translates into 2.77 cross training miles 1 hour spin a lunch, 20 miles - 5 cross training miles.
Spin after work, 1 hr - legs feeling 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 | 4.66 | 0.00 | 0.00 | 7.00 | 11.66 |
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Milly, cheetah - 13 min mile pace, good efforts, legs a little tired from the half. Spin 28 miles. Nothing exciting to blog - considering doing the Zion century ride next month as IM workout. Checking with a couple of my Tri Geek people, see if they want to ride it with me and attempt to avg 20 miles per hr.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.37 | 8.37 |
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Early morning swim, working on tech, grabbing the water, swim 1,000 yrds. Pool felt nice, two other swimmers. No one talks while swimming? Wonder why?
Spin, 1 hr, 22.55 miles = 5.6 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 hour - cheetah walk with Milly, 13 mph pace - nice little walk in the park, being chased. |
| Weight: 0.00 | Calories: 0.00 |
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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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2 hrs spinning, good effort, sore butt, circuit workout, 100 X 4 rubber band swim stroke pulls, 4 x 90 second wall squats, 4 x 35 reps love hand swings, 4 times 35 ball crunches with 25 lb weight, 2 x 15 reps side lifts 2 - 15lb dumbells, 2 x 10 reps curls at 100 lbs, 2 times 15 reps pull ups with 2 - 35lb weiths, chest press 2 x 6 reps with 110lbs.
workout was tougher than normal for some reason.
Stay kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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2700 yrds swimming, 1.5 miles - NW Center - nice pool, two life gaurds watched me for the first hour, no one else in the pool, worked on catching water and controlling heart rate, good hard workout. 54 laps.
Cheetah walk later today and maybe some spinning.
Stay Kool, B of BS Rools out
Winter 5K today, kinda miss those cold icy races..
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| 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 | 9.47 | 17.47 |
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22 miles spinning - good effort - 5.5 cross training miles - 25 laps, 1250 yrds swimming, working on grabbing water - cross training 3.97
Cheetah walk with Sylive - tough, avg pace 14 min miles with about 4 minutes of stops., 8 miles along JRP>
No umph today, somewhat tired from the swim yesterday.
Stay kool, B of Bs rools out - good start to the training week |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Spin 24 miles lunch workout, 22.6 mph pace, IM effort, after work 28 miles IM effort, pressing the pace. Circuit weights. Finally, the left leg is feeling 90% back after the SF, starting to get a little BS Rools mojo back.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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5 miles with Milly, ruby slipper shoes, wow, kool, click those heels together (mizuno wave riders) nice shoes - 3 miles with Sylive after work to the never bear and home. Walked the first five in 12:20 pace, good effort, getting a little faster each week, ran a few minutes of 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 | 7.50 | 7.50 |
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Swim at SHAC, cold cold water for an indoor pool, have to keep moving took 20 minutes ina hot shower to get back to normal. Swam 1.5 miles, 54 laps working on hip roll and breathing. I almost wimped out on the swim because of the cold water, stuck it out. Converted to 7.5 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 | 0.00 | 0.00 | 18.00 | 22.00 |
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5 a.m, spinning at Deseret palms, spin until the first class at 6 a.m, then spin until the next class, almost 4 hrs spinning. My legs were getting a little tired, Steve O, great motivator, coach without knowing it, take every opportunity to get better, he simulated Gunlock and the Wall. 18 cross training miles, about 72 miles biking. It really helps to have someone get you motivated. Almost stayed for the next class, got kicked out and needed to wait if there was an open bike, headed home.
My second coach of the day, Sylvie says: were doing a brick today get ready, she ran and coached me for a 4 mile hard trail run up and down turtle wall. I got some new wave riders, first pair, better for rolling and landing on the toes, really made a difference, followed coach's techniques, ran the furthest in months without stopping, maybe there is hope. It was a beautiful Stg day, wow, what a great run in the red rocks, hikers, runners, climbers. Some ladies were coming down off the top as we were running up, they all gave us cudos saying impressive, pretty hard last hundred yrds to the top.
Feeling, feeling better about the prep, keep after it, and after it. The workouts just get tougher from here.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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20 miles Mtn bike ride, up West Canyon and home, pushed it hard the entire time, fun to ride in the sun, SF is 98% betters, able to do alot of standing on the pendals.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 mile speed walk to Snow Canyon tool both and home, working on technique. Nice to get out in the day before heading home.
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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50 miles spinning, 2 hrs, 15 min - nice effort, kept on the pedals to the metal. Kinda in a training funk, need to snap out of it, forced myself to workout today, some of the fun is lost. Maybe I will sign up for the Zion's century ride, maybe get me out of my funk.
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 | 3.10 | 0.00 | 0.00 | 10.00 | 13.10 |
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Speed walk with Milly, 13 min per mile pace - good effort, a couple minute of uphill running at 9 min pace.
Spin 2 hours, 40 miles - good effort, circuit weights.
Trying to break out of the funk, watched the biggest loser, a little mojo.
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 | 11.00 | 11.00 |
| Spin - 2 hrs, 44 miles - nothing special. |
| Weight: 0.00 | Calories: 0.00 |
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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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NW center - one mile swimming, 1800 yrds - nice day for a swim.
Spin 21 miles - moderate effort, tire from the swim, fighting the water, the water is winning, going to a Master's swim class in the morning and another class on saturday with a Triathlon trainer. hopefully, some help can be gained.
BS Grand Funk 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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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coach Sylvie got me out, good thing, nice afternoon, JRP - north and then home, cheetah walked about half and shufle ran about half, the side of the trail, formally mud, was dry enough for me to get some running done. Nice get out, get Master Grand Funk out of a funk. Hopefully get in 20 miles spinning tonight.
Stay Kool, Master Grand Funk 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 | 15.00 | 15.00 |
| Swim class, coach Keena, 50 meter olympic pool, worked on rolling, - 2 hr spin, weights, crunches, wall squats, etc. Good day for Master Grand Funk |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 27.60 | 27.60 |
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Swim - Murray rec - 3 x 500 yrds, 10 second rest between setus - another 500 yrds working on technique - feel good - 4 hrs 30 minutes spinning, avg pace, 20 mph, sore butt, hard to spin inside, watch Phil beat tiger, yeah. Got the tough bike workout done for the 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 | 10.05 | 0.00 | 0.00 | 6.25 | 16.30 |
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Me and Milly, 5 miles - 3.5% grade, 13 min miles, nice fast walk, a few little jogs. The training is ramping up, expect a big week this week after yesterday.
Second date, same day, with Milly, she must like me, 5 miles, 12 minute mile pace, did more running on this leg, 4% grade, leg feeling better and better.
Spin after work, 1hr 15 min - saddle sore from yesterday, almost got bucked off.
The tough week moves on, expect to hit 100 miles this week, with running and cross training miles.
Stay kool, Grand Funk 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 | 11.00 | 11.00 |
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Workout with Milly's sister, Silly, 24 miles, avg pace 22 mph, good effort, Spin on
Valentine date - spin class with Sylive, yoga with Sylive, takeout at Pei we - good spin class, spinning the wall in peanut butter, pants on fire sprint to the finish.
stay Kool, Grand funk 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 | 17.90 | 17.90 |
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Swim - 50 laps, converted to 7.4 cross training miles, about 90 minutes.
Spin 2 hrs, 12 min - converted to 10.5 cross training miles. day off yesterday to recover from yoga, sore.
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 | 5.50 | 10.75 |
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Cheetah run, speed walk with Sylvie, west wind a little cool, nice to get out in the day, gave it a good effort. 22 miles spinning at IM effort - almost bagged today, kinda in a funk again today, glad to get in the workouts.
Stay Kool, Grand Funk 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 | 7.50 | 7.50 |
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Swim - coaching class - tri geeks - AMFC rec cemter - coach keena - got some nice tech. tips, good to talk to tri geeks about Tris - going to meet up with the coach to ride 60 miles next friday, fix 60 miles of the STG IM course and then ride the zions century course on saturday, should be a couple of good training rides, hope it happens.
Swim - long lanes - Olympic style.
8 miles spinning, working out the kinks
Stay Kool, B of BS Rools out - kinda out of the funk now - thanks Devine |
| Weight: 0.00 | Calories: 0.00 |
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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, Murray Rec - working on rolling the hips and not lifting head, good workout.
spin one hour, moderate hill effort - 140 ball crunches with 20lb weights, 4 x 90 wall squats, 4 x 100 rubber bad lat pulls, abs rotations 4 x 35, balancing thingee, 4 times.
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 | 11.00 | 0.00 | 0.00 | 5.00 | 16.00 |
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Cheetah speed walk - 2 hrs, 20 min - 11 miles with Milly, lucky to have CCR, the Silver Bullet Band, Lady Ga Ga and ACDC, or I would never last for such a boring workout.
This is an interesting workout in regards to time, I hope to have at least 7 hrs to finish the marathon portion of the IM, hope to run as much as speed walk, but, never know given the knees.
Swim, NW center, 36 laps, 1 mile, worked on form, nice pool
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 | 11.00 | 11.00 |
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Spin, hard spin, 1 hr, 22.74 mph - spin class - total 44 miles - yoga class.
Yoga, yogie, yo - tough class, hope it helps with flexibility for swimming and planks.
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 | 0.00 | 3.10 |
| MIlly, me and milly, gone silly, 4.6 mph - ok - off day today and tomorrow - lite workouts. 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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Swim 1800 yrds, 1 mile, not my best day, but, toughed in out, about 55 min to swim the mile. 4 swims in 7 days
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 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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STG run, west canyon, 14 miles,mostly jogging, fun day, had Sylive, Cameron, Di and Sue along for the run, good training weekend. Avg. pace still slow, 12 min miles, but, out there.
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 | 26.77 | 26.77 |
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Start of the big training day, met the coach Keena at SHAC, about 9 of us swimming before the double loop around gunlock, Im course swam I mile - good effort.
The bike ride - wow, what a ride - grueling fun - we started at chuckwalla red cliffs perserve - Keena led the first 15 miles over to the intersection Utah hill and split to gunlock, as we reached the split, about 50 bikers all decked out in Red rock jerseys, fancy bikes with aero wheels, pretty impressive, one guy in our group said; never seen so much carbon and spandex at the same time - they headed up towards Gunlock as we stopped for a couple of seconds - Keena says - you guys go catch them, well, I led the pace and we passed everyone of them before gunlock - bad luck, one of the red rock riders said to his group, lets pick it up they are passing us, he hit a patch of gravel and went down.
This is a tough ride, big hills, road with Roary up the hills and over to Veyo, waited for the rest of the group to catch us, hooked up with Sue and drafted the rest of the first loop - everyone made the first 43 mile loop fine. The second loop, Keena told me to take the lead, led for a few miles, she and Roary took the lead and left us, very strong bike riders, she is sponsored and races Tris all over the country, doing a Half IM in Porto Rico in three weeks. The second pack was me and Sue, Di and Cameron were behind us. Sue left me on the wall, I rode the first loop too hard, recovered on the downhill to Veyo and road solo the rest of the way, total of 87.4 miles, sor neck, legs and sun burnt nose.
The tale goes on - Cameron, 24 year old, his first ride on the Cervelo, bonked big time on the second time up the wall, he blacked out and fell over, luckily, Di was not too far behind him and called for help, Sue drove back and picked him up, he was quite embarrassed to be the young stud and bonk, good learning experience for him.
The ride down bluff from mile 11 of the marathon was scary fast with side winds and traffic, not for the faint of heart. Speeds close to 40 mph in some spots.
Lessons learned from the ride - respect the hills, eat and drink more, coast more on the downhill and save the legs, practice on high cadenace to keep the legs less tired. All in all, much learned and leassons to apply. Di road 103 miles, the others road a out 84, except for Cameron.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 24 min spin, shake out the legs |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 | 17.00 |
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5 mile cheetah walk with Milly, 13 min miles, legs tired - good gage on run/walk the marathon.
After work - 2 hrs, 24 minute spin -
Assessment on progress - happy with the 14 mile run/cheetah walk this last weekend, more running than walking - jump to to 16 in two weeks.
Bike - learned a few lessons on hydration and nutrition on the bike and learned my limits pushing the pace - feel good about the bike
Swim? Hum, the unknown, keep working at it, improvement is at a slow pace. Do doubt, get out the lake before the time limit, very good outlook on the rest of the race. |
| 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 | 5.50 | 5.50 |
| Spin and yoga - darn yoga - tough |
| Weight: 0.00 | 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 | 11.00 | 16.00 |
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Me and Milly - 5 miles, avg pace. 4.7 mph - 12:45 min miles - nothing special, just signing with CCR.
33 minutes spinning at lunch, 22.44 mph pace - good hard effort
1hr 36 min spinning - cadence, watching the idol
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 |
| 1850 yrds swimming, good 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 | 12.50 | 12.50 |
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Spin 2 hrs, 30 min, circuit weights, crunches, etc. - felt real good. Good to have Lybi back on the blog, missed her humor.
Stay Kool, B of BS Rools out
*Note, have lost 10 lbs in the last month, changed by diet - hope to lost another 6 or 7 llbs before IM day. Sylvie has been a big help in coaching and supporting. Workout missed yesterday, Sylvie's mother was in the ER, good nothing serious, she is 91.
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| Weight: 0.00 | Calories: 0.00 |
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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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Swim clinic, NW, Desert Sharks, good clinic, hopefully, can apply lessons learned, got filmed under water stroke. 2 hrs 12 minutes spinning - 4 circuts - weights, wall squat, balance, etc. gooooood effort.
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 | | 0.00 | 10.00 | 0.00 | 0.00 | 15.05 | 25.05 |
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Olympic Brick day - 40 miles spinning, 1850 yrd swim, 10 miles run/power walk along JRP trail. Happy with the workout. Sylive pace me the 10 miles on the JRP trail, nice day to get out. dogs, runners, bikers, hawks, dog poop.
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 | 5.50 | 5.50 |
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Spin 22 mph, 1 hr, good IM effort. off day - back at it tomorrow.
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 | | 0.00 | 3.25 | 0.00 | 0.00 | 8.25 | 11.50 |
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Crazy lunch time spin and run - held the treadmill for Diana, got off after .25 miles and spin for 13 miles, hopped back on a treadmill and did walk run repeats of .25 miles, fastest I have run for months, feels good, last quarter at 7 min pace.
I hr spin class with Sylvie, good workout, decided to simulate the wall.
Yoga was tough - what the heck, yoga is for sissies - who said that?
Another spin and yoga tonight. |
| 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 |
| Spinner stuff again, darn, get out on the road |
| 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 | 13.80 | 13.80 |
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Longest swim ever, 3,000 yrds - 20 bike ride up snow canyon and back, beautiful day.
As the IM get closer, the more anxiety about the swim part, calm, clam,
"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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run up turtle wall with Sylive, nice day, ran about 90% - good effort on the hills.
*Note, had the bike shop put on the Zipp 808s, ready to roll, they look great.
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 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Run/Cheetah walk, up and down West Canyon, (snow canyon twice) Sylvie was the sag water on her mountain bike the first 8, and paced me the second 8 - longest effort in some time, gives me confidence, can keep improving.
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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Swim, 1800 yrds, 1 mile
Spin 96 minutes
Circuit workout - good
Another semi easy day tomorrow
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 hr semi hard spin class, and yoga after, some teenagers showed up at yoga, the instructor put it too us, showing the kids, tough yoga class.
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 | 8.30 | 8.30 |
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Swim 3,000 yrds - good endurance swim - working it. Likey like the NW pool
got in trouble for swimming without a life gaurd - |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 | 17.50 |
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STG - maiden voyage on the zipps - did a loop of the IM couse up to Gunlock and around to Veyo, was going to do a second loop, the side winds coming down from Veyo with the traffic was just too scary, rode around half loop up to Gunlock and home, the winds were stilla blowing in the canyons, got a cramp in the left hamstring, need to get down some lava salts, happy with the ride, need to stay down in the aero position more, need to work on it, tough on the neck. 70 miles - the new 11/28 gear really made a big difference going up the wall.
Stay Kool, good luck to all the Spectum 10ks,
Last comment about biking, sounds easy, everyone can ride a bike, I would rather run a marathon than ride the 112 miles of the IM course, I would bet most would say the bike is the toughest, likely because of the tough bike course.
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| Weight: 0.00 | 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 | 5.00 | 13.00 |
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3 X 500 - ten second rest between intervals - 6 more laps - talked a Tri Geek doing two IMs this year, gove me some pointers. There is talk that STG IM will be no more, out of 2500 slots, only about 1250 signed up.
Hope to run this afternoon - ran 8 miles - up and down west canyon, nice effort, spirts of good. Avg. pace a little under 12 min miles - the only tortise we seen was 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 | 4.00 | 0.00 | 0.00 | 4.20 | 8.20 |
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Swim - 1500 yrds - shac, worked on form and not raising head
4 mile run up turtle wall with Sylive and Devine - met Devine's family, cut kids - nice to run with Rachel,nice chit chat, she is in very good shape, handled the up hill well after running spectrum.
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 |
| bundled up - chili - rode the mtn bike 20 miles, up to the top of west canyon and home, good effort. |
| 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 | 18.00 | 18.00 |
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20.5 miles spinning, hill effort
spin at home - 2 hrs 43 minute, good effort - my last ride up around gunlock was not my best effort, really stayed after it on this workout on tired legs, trying to simulate tired legs.
Total 3 hrs, 45 minutes spinning
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 | 5.50 | 5.50 |
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66 minutes spinning, standup spinning for 35 minutes of the class, working on hills, good effort, sweat. Yoga - good class
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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Swim, 1 mile - non-stop, 54:26 - this same pace would give me a 2:11 for 2.4 miles - 9 minutes ahead of the cutoff, man, I need to get faster and make sure I have the endurance.
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 | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| two miles milly, 8 miles spinning, lite day and 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 | 10.50 | 10.50 |
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Swim 1800 yrds, working it, lite day and week
Spin 66 minutes - circuit, 4 x 90 second wall squats - balance thingie 4 x 1 min on each leg, 4 x 100 rubber bad swim pulls, 4 x 35 exercise ball crunches with 30lb weight, 4 x 35 twists with 10lb weights, 2 x curls, slant board 35 lb weights two sets.
I usually do not blog my core stuff, do it at least twice a week, going to move it to 4 times a 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 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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Swim 1 mile, Murray Rec. not a great energy morning, but got er done.
Have a little cheese with my wine - got out, 8 miles with Sylive, run the dirt, walk the pave trail, out in 45 min and back 42 - nice effort, actually had more energy coming back than going out -
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 | 10.00 | 15.25 |
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Spin 1 hr, IM type pace - swim 1800 yrds non-stop - may do something later today.
Just don't get the swim, still slow as heck after all these months of swimming.
Cheetah speed walk, limited running. Nice to be out in the day
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 | 5.00 | 0.00 | 0.00 | 7.50 | 12.50 |
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5 miles, just under 12 min. miles with Milly, getting faster speed walking mixed with some running..
90 minutes spinning, good leg burn.
Big training week ahead.
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 | 5.50 | 5.50 |
| Spin class - yoga - bike review - buy used bike stuff - chocolate gu - leg and arm warmers - bike jacket - |
| 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 | 25.00 | 25.00 |
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coach sylvie got my lazy butt out of bed this morning - 1 mile non stop swim at SHAC, nice effort - 80 mile bike ride with the zipps on the IM course, rode to veyo via gunlock, turned around at veyo, rode back to Gunlock Res, and back to Veyo and back to gunlock and home, need to ride mama bear and papa bear (the wall) twice, nice effort with the side winds and the wind blowing up the canyon on the way back. the new seat fit by behind much bettter, ate some lava salts before the ride, seemed to help, stopped at the pie shop at veyo, took a break and had a piece of pie (this is a tradition for bike riders, stop a few minutes for pie. My legs are tired just walking around, wonder how they will feel after 112 miles, the marathon portion is going to be tougher that heck.
Anyone need a Tri bike, my sister has one for sale, about $2500 for a $3500 bike, looks like new and has carbon wheels only ridden once, a steal.
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 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| Swim 1 mile, Turtle wall run with Sylvie |
| Weight: 0.00 | 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 | 5.00 | 9.00 |
| Mnt bike ride, 20 miles, 4 miles turtle wall with Sylvie |
| Weight: 0.00 | Calories: 0.00 |
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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, good effort - lite week ahead, off to a slow start |
| Weight: 0.00 | Calories: 0.00 |
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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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Spin, good hard effort, 1 hour - 22.15 miles - lunch time
Tuesday special - 1 hour spin class and yoga - with Sylvie - yoga is tough. The spin coach was just too none agressive, we did our own thing to get a better 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 | 15.50 | 15.50 |
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No one said it would be easy, spin 1 hour at lunch - NW center, swam 2 miles non-stop, my longest swim yet, 1:58:12, got a cramp in the right calf with 3 laps to go, toughed it out. I will need another half dozen 2 mile swims before the IM
BS Rools, tired BS roolsout
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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 | 1.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Strained right calf - 12 miles spinning, 1 mile with mile, 9 min pace at 3.5 percent grade. Sylive massaged the leg yesterday, hard to hold the piece of leather in my mouth. 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 | 17.50 | 17.50 |
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Swim - coach Keena's Tri training group, nice workout and coaching in the American Fork Pool - 50 meter pool, 1500 meters - rode the south end of Utah lake from Payson around part of the lake, 50 miles, with Tri Buddy, Dianamal - nice ride, a little cold at the start.
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 | 10.00 | 20.00 |
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JRP parkway, run/cheetah walk 10 miles, beautiful easter, had the 5 grand kids over for an easter egg hunt, great fun - back the run, ran on the dirt as much as possible, avg pace 11:42, don't normally watch my pace, but, trying to get a run/walk plan for the IM.
2 hours spinning, avg pace 20.5 mph, good effort. nice way to start the week
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 | | 0.00 | 5.25 | 0.00 | 0.00 | 6.00 | 11.25 |
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Spin, 24 miles, 21 mph avg. pace, nice little ride
After work surprise, Sylive, Cameron and Bonnie were waiting for me to go for a run, very nice run, really motivates me when I have family to run with, 5.25 miles |
| 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 | 11.10 | 11.10 |
| Spinning 45 miles - taxes, uuug |
| Weight: 0.00 | 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 | 11.00 | 12.00 |
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Me and milly, going silly, 1 mile cheetah walk,
Spinning - IM effort - 44 miles - circuit weights - crunches, wall squats - weight holding steady at 154.4 lbs - may not be able to lose much more - down 12. 4 lbs since first of the year. Crummy weather this weekend, may be mostly indoor training, need a 2 mile swim and 5 to 6 hour bike.
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 | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall with Sylvie, windy, a little cold, kept it moving, nice little trail run - seen no tortises, just ran like one.
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 | 15.00 | 15.00 |
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SHAC - two mile straight swim - good effort, 2:03, no kicking, letting my calf heal, really slowed down the time not kicking - Mtn bike ride, hard ride, kept on the pedals up West Canyon, only bike out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Cheetah, 4 miles, along the Shac trail, decided to do it outdoors - swam about 30 laps with a Tri club from Malibu, here to trail for the IM, good athletes, at SHAC, kinda fun, they took up the whole pool, glad I was there before them, shared a lane with two of their IM St.
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 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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Snow Canyon, West Canyon, run with Sylvie, good effort, finding some rythm with may run. It was a beautiful mornng, red tail making nest in the red rock cliffs, golden eagle flying agains the sun, coach Sylvie put me through the mind game, the run game, like a football coach keeping me going, good stuff. She almost got out the whip, tough coach.
Stay Kool, B of BS Rools out, nice start to the week, last big week.
One note, Mike Warren called me from Boston, he is stoked, ready to tackle bean town and break 3 hrs - if you want to track his race, 4381 race number - Mike was a long time blogger, has stopped blogging.
Spin, late night, 1 hr, medium hill - nice sweat 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 | 13.00 | 13.00 |
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Spin, 1 hr - 22.23 mph - lunch workout - good hill effort
After work, spin with Greg Lemond, 1 hr 30 minutes - circuit workout, 4 times - weights, bench, curls, flys, slant board pullups, balance thingy, 35 ball crunches with 20lb weights x 4, ab twists x 4, 4 wall squats x 90 seconds, etc. Good core workout.
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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1 mile straight swim, 49 min. - good effort -lite day today, back at it 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 | 20.00 | 20.00 |
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4 hours spinning, 20 mph effort - 80 miles - |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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1 miles swim, Murray pool, worked on keeping head down, low energy morning, had to force myself to get out of bed, head to STG today for a weekend of training.
4 mile trail run - turtle wall, 83 degrees in STG, good run, ran up without stopping, stopped and the top to enjoy the view. Running is getting 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 | 11.00 | 11.00 |
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Open water swim, Sand Hallow - water temp 59 degrees, cold on dem dare feet the first 15 minutes, then warmed up. Sylvie was my life gaurd in teh kayak - good practice for the race, my sighting was not good, found myself swimming through trees and fishing line, what the heck - good lesson for the race, open water next weekend to work on the sighting and keeping the left arm strong to keep me swimming straight - it was a beautiful day for a swim, stopped after 75 minutes, wetsuit bubbing on my neck, need body glide next time.
Hard 20 mile mtn bike, run, rode like heck, standing on the pedals and going hard over the hills - legs 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 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Hot, hot, hot - Snow Canyon, West canyon run, happy with the effort, ran the first 8 miles without stopping, 4 up and 4 down, power walked the last 8 with Sylive - this is my longest run without stopping for a long long time, hard coming back after the SF and knee issues, just glad to roll over the toes, next Mizuno shoes, and be in the game.
Lesson today - drink more and more and then some more, it was in the 90s today on the run.
All in all, this was a good weekend to tune up -
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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34 miles mtn bike, good hard effort, rode 4 miles of the IM course, up through Kayenta - chased some women road bikers for two miles, caught and passed them, headed to Snow Canyon, passed another 8 road bikers on the mtn bike, road to the top of Snow Canyon, passed another couple road bikers going up. I love passing hot shot road bikers on a mountain bike.
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 | 11.50 | 11.50 |
| bike it - taper mode |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
| Cross training - walk in the park - dogs - runners - bikers - fresh air - nice |
| Weight: 0.00 | 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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Turtle wall with Sylive, deseret preserve, beautiful run - ran up to the top without stopping, nice effort, and ran back down without stopping - kinda in taper mode - we passed a couple of other trail runners - rock climbers were a climbing - sunset as spectacular - days gone by.
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 | 20.80 | 20.80 |
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Mile swim - SHAC - worked on form, full arm strong for the left arm - roll baby roll and glide - don't panic in the open water, stick to form, hopefully an open water swim tomorrow if the weather cooperates - right after the swim, rode from the home home to veyo on the IM bike course and home - felt real good on mama bear and papa bear (the wall) fastest I have scaled these climbs, the wind was blowing like heck, hope we do not have wind on race day, makes for a scary ride when trying to ride fast, practiced in the aeor position, went flying by a couple of road bikers, kinda scared them. Nice day for a 63.6 mile ride on the bike course.
I am now putting together a list for race day and transistions - have mixed feelings about the STG changing to an half iron, ok if I finish this year - give me something to boast about. Long term it is probably good as the STG IM is one darn tough course, ties with Kona for the toughest course in the world, many Tri Geeks don't want to sign up for STG IM and take the chance of a DNF when the can do an easier course.
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 |
| Half mile swimming Sand Hallow -boats, jet skis - just too many waves, cut the swim short. 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 |
| Turtle wall - run, beautiful day - me and Sylvie |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Hill spin 31 minutes - legs feel good - last bike effort before saturday. |
| Weight: 0.00 | Calories: 0.00 |
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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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I have been a basket case of anxiety the last few days, Sylvie has me listening to meditation tapes to calm me down, it has worked, I was wrapped so tight this morning, mediated before the swim. I have been having real problems sighting on open water swims and letting the waves rock me off course, watched 8 different U-tube vidoes on sighting in open water, talked to 2 of my Tri Geek friends - the day of change - yea - swam over a half mile, went off course my a couple of yards only once - I am so darn happy, Sylvie says this is the fastest I have swam open water, da, if you swim straight - my nerves are better - huuuuuum.
Getting all my transistion stuff, etc. ready for the journey -
Stay Kool, b of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
STG IronMan 15:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 19.00 | 0.00 | 0.00 | 29.00 | 48.00 |
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Many thoughts on the day
The few days before he race, much anxiety about the swim, turns out, with good reason.
I have wanted to be an Iron Man - well, today was not the day. I said to myself, give it your best effort no matter what happens - no regrets
Day day was brutal with wind - I was calm before the swim, the pros were off, we were starting 15 minutes later - the wind was mild, the waves were not too bad. We waded in the water, treaded water until the horn. Almost in cink with the horn the wind gods must have thought the horm meant to crank up the wind. As we swam south, the waves just got more intense, as I approached the first big read bouy, about a mile into the swim, the waves were crashing over my head, two or three feet high, swimmers were srarting to bail, I kept on trying to time my breath with the waves crashing over my head - I had had enough - signaled to be picked up. Me and three others loaded onto a jet ski - too much weight, the the ski started taking on water, we signaled the shore patrol boat, it paid no attention, I started looking for the closest shore line, thought I would be back in the water. The shore patrol picked us up just in time. My legs were beat from treading water, trying to sight the bouy, hard to see with the big waves.
We were dumped on the dock - a guy started taking off our timing chips and said we were done for the day - I said, that is not right, it is unsafe out there, you should cancel the swim - a young guy with me upon hearing we were done for the day wanted to go back out, I had a fleating though I would go back with him. Well, it was not worth drowning over. Come to find out later that several hundred were pulled out the water, a couple of bouys were blow off course. It was a mess.
It takes quite a bit to have me cry, I was crying along with another guy, tears were coming down. The race people did not care, take your bike and bag and leave was the message. I looked for Sylvie, could not find her. I loaded a bus, could not take the bike on the bus, a guy on the bus took my bag and said he would call me later to pick it up, nice of him. I hopped on the bike and started riding the course with other bikers who had finished the swim. The course went right by the parking area, I stopped and planned on waiting for Sylive - the only lucky part of the day, a lady who had done two Ironmans was the lot attention and had an Iphone - she said the race director hand announced that people pulled out of the water could continue the race, but would get no race time? What did that mean? The problem, may athletes has already left as the annoucement came so later, alost 90 minutes after we were pulled out of the water.
It took a few minutes to get back on the course, rode like heck to make the cutoff time at bluff street - kept pushing on, made he cutoff. It wax obvious from the number of bikers on the course that many did not continue and did not make the cutoff time for the bike. The wind on the bike was brutal, brutal and brutal again, same as the swim, It was slow going up HW91 around to Veyo, my legs started cramping, stopped and ate 4 bananas a couple of times, took salt tablets, plenty of liquids, fought on to make the cutoff times - I passed almost everyone on the hilss, glad to have done the hill work. On the second loop at gunlock aid station I stopped for fuel, two others also stopped, one guy said this is the first time he has stopped in 15 IMs, tough day, the other guy said we were ok on the cutoff of 5:30 for the run, I said well, not so fast we have to be to Veyo by 4:30, better get moving. It was hard on all the bikers dealing with the wind, the cutoff times, tough, tought day on a tough course.
I was off to the races, passed everyone to Veyo and made the cutoff, did not find out if the other two made it. After staring the run, did see a half dozen bikers I had been riding with, I think most of them made the cutoff. A couple of bikers said - wow, you are a climmer, nice comment.
The ride into town with all the spectators was great, cannot say enough about the crowds cheerng and the race volunteers, the other athletes were so supportive saying you can do it. With no credit to the race organizers, the atheletes, spectators and volunteers made the race.
I hit the run part 24 minutes before the cutoff time, I wondered how many did not make it because of the brutal swim and bike ride - the wind was the biggest winner.
My legs were dead, I knew this would be a tough tough leg - mile 19 my legs were done, my knee swelling up - I was done, Also not enought time to make it before midnight - darn, I was super bummed -but, given the day - gave it my best effort.
A big shout out goes to my coach Sylvie who stuck the whole thing out with me, could have not given the effort without her.
A big shout out to Mark who helped me at the bike transistion and run aid stations, it was great to have his support. Mark was shocked to see me, he thought I was done for the day after the swim debockle.
Thanks to all the good wishes for a great race from Mike, James, T NA NA, Devine Miss M, Cat on the move, QP, Dale G, Tom and his wife, and others I may have missed.
This is the first race I had not finished, I wonder if my 61 years is catching up to me. Talked to Mike on the phone for about an hour, hope to get into Arizona the next year, need to find a half Iron read soon to get me back in a good frame of mind.
The IronMan brand was tarnished this day - they were arrongant, were not ready for the weather and treated the athletes with disrespect. I hoped that learned something. The swim should have been stopped everyone given a 2:30 swim time or the swim time this finished if faster. The water was not safe, likely well over 400 DNFs.
There are many more details to the race - a couple of funny moments
Stopped an aid station to get sun screen, the lady was putting on the sun screen with such are, I told her the women kiss the athletes at Boston, we both laughed, did not get a kiss, but it was funny.
The coppers, the drafting cops were on the course taking numbers, maybe going to give us all a penalty, need to pass someone in 15 seconds and get 4 bike lengths ahead, almost impossible to do climing the hills .
Stay Kool, B of BS Rools out
By the way, I wish Sasha could do something for Tri Geeks blogging races.
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| Weight: 0.00 | Calories: 0.00 |
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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 |
| 20 mile mtn bike ride up snow canyon, not too hard, recovery ride. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin on - nice effort, legs still feeling it. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 | 10.30 |
| Spin - 2 hrs 4 minutes - 4 circuits, weights, crunches, ect. - very nice workout. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin, still bummed - spirits getting better. |
| Weight: 0.00 | 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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Yea, pretty much recovered from the IM - 1 mile swim working on form, then 5.25 miles running with Sylvie - ran all but a few yrds - surprised my legs are reconvering fast.
Signed up for the Utah Half distance triathlon at Utah lake - half the IM distance - did the race last year - fun time. Also signed me and Sylive up for the Huntsman senior games:
Sylive - sprint Tri, Cycling hill climb, 10k and 5k
Brent - Sprint Tri, Cycling hill climb, cycling time trial, cyclying road race, 5k and 10K -busy week with the old farts.
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 | 13.00 | 13.00 |
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Bike 52 miles, moderate hard effort, legs felt it, nice to have them working again. Signed up for the Summer games Tri in June - Gunlock Res. did it last year.
Get back in the saddle - I keep playing the IM over and over again in my head - it will take a little more time to move on, one week removed.
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 | 7.00 | 13.20 |
| Beautiful morning along the JRP - Sylvie and Roxie went a half mile with me, ran most of the way, nice day - legs felt better than expected. Keep after it.
Stay Kool, B of BS Rool sout
Spinning on - good effort 28 miles - legs are good to go |
| Weight: 0.00 | Calories: 0.00 |
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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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5.5 miles crossing training - 22 miles spinning, avg pace 22 mph. - Circuit workout tonight with some more cardio - getting back on the horse.
Circuit weights, crunches, flys, balance thingy, etc. nice strength workout - 90 minutes spinning, 20 mph 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 | 10.00 | 10.00 |
| Lunch time - 1 mile swim at NW center - worked on rotation and pull, Spin class with Sylvie - worked in hard, 1 hour Yoga with Sylvie - yoga is always tough 3 hrs working out today - 95% recovered 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 | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Me and milly going silly, cheetah and run, felt good - I signed up for STG, my daughter and her husband did not get in, bumber, way bummed. They may do TOU. Reflections - I am going to my writeup of the IM.
Run with Sylvie after work. Ran/cheetach with Sylvie - fun to get out with her and Roxie
Stay Kool, B of bS Rool sout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 | 12.25 |
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49 miles bike - circuit weights, etc. - nice little workout - hum, got a call from my daughter in-law, wants us to run a Red Rock relay with them in Sept, said yes, will be fun.
Stay Kool, B of BS Rool s out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 5.00 | 11.20 |
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Swim on - 1 mile, working on form, arms tired from weights - good effort
Run on JRP with Sylvie and Roxie - Sylvie ate just before we ran, mistake, she struggled during the run, actually had to wait for her several times, practiced quick turnover today, short strides, low impact, seemed to work well. Signed up for STG, time to slowly inscrease miles and keep stress low on the knees, just me shufflen.
Good luck to everyone at Ogden in the morning.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
| Spin, 1hr 43 minutes - yard sales today on on block - made about $80. |
| Weight: 0.00 | 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 | 15.00 | 21.20 |
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3 hrs spinning, 60 miles +, nice effort, 30 minutes circuit weights - 6.2 miles running with Sylvie and Roxie - nice to get outside for a run. *Note, run on dirt as much as possible.
Goals next few weeks, more long bricks, get read Tris - start building for STG, trail runs.
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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Spinning and spinning - need to get on some real roads this weekend in STG. 2 hrs and 30 minutes spinning, about a 20.6 mph hour effort. Legs seem to be back to normal.
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 | 5.20 | 0.00 | 0.00 | 6.00 | 11.20 |
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Nice run with Sylvie and Roxie north and back along JRP, this is a good run for me, can run about 4 of the miles on dirt. 24 miles spinning - somewhat lazy today, skipped the weights.
It is difficult to get back in training mode - maybe Gunlock will get me going.
Stay Kool, B of BS Rools out
I have replayed the IM over 100 times in my head, the results were still and same, move on, give it another shot next year.
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| Weight: 0.00 | Calories: 0.00 |
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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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Short on time - hurried bike workout, good pace and 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 | 12.50 | 12.50 |
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1 mile swim, working on rotating, catching water, etc. boring, only one in the pool until the last ten minutes. 1.5 hours spinning - weight circuit workout - good effort, getting stonger, without Rocky.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall run with Sylvie, windy as heck, got to the top, stayed 5 seconds and headed down, too much wind.
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 | 5.00 | 5.00 |
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Swim and Shac, 1 mile, working on form, keeping head down, etc. talked to a couple tri Geeks - nice to get a swim in.
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 | 5.00 | 0.00 | 0.00 | 6.75 | 11.75 |
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27 mile mtn bike ride, fun, up and down snow canyon, tuacon, nice ride, working it hard.
5 mile round around the chuckawalla rim over looking the valley, rocky run, new trail, stubbed my toe, ouch, swelled up. Sylvie ran well,
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 mtn bike ride with Sylvie, gave her a workout, she bagged the two hardest miles and waited for me, she was a trooper given how crazy I ride some times.
*Note, over it, past it, moving on - tomorrow is a new day, scrap book IM is done, do not look at it until a year or more has passed, it is what I do today that counts - new training plan starting soon.
Stay Kool, B of BS Rool sout
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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 | 12.50 | 12.50 |
| spin, spin, big toe hurts, doc appt to be made |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin, spin, good effort, legs are back - hope to get some running in tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Bike and circuit |
| Weight: 0.00 | 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 | 11.05 | 16.30 |
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Early morning swim, had no intent of swimming 37 laps 1850 yrds non-stop, just kept going, good mental thing given the swim issues at the IM - Get back in the groove.
Ran with Syvlie after the swim, beautiful day, had not planned on running because of toe nail on the big toe, going to get it taken off on monday, sore as heck, ran anyway. It was fun to get out on the trail. I am going to start ramping up my running to get ready for the Red Rock relay and STG marathon. I did say marathon, going to give it another try. My race schedule for the rest of the year has almost settled.
Summer games Triathlon - June
Murray Fun Days 5k - 4th of July, spent $180 and registered the kids and grand kids, should be a fund day.
Kokkoplli Olympic Triathlon
Stg Marthon
Utah Half distance Triathlon (Half Iron man distance
Senior games (5k, 10k, Bike Hill climb, Bike TT, Bike race, Triathlon) 6 races in 6 days
Red rock relay - I think about 200 miles, 12 person team, don't know the details, daughter in law signed us up.
Possible additional races - Herriman Tri, Snow Canyon Half, Olympic Distance Tri at Lake Mead - the possible races are tentative based on family things going on.
I am suppose to be cutting back, well, maybe someday.
It is nice to get out of the IM funk, gained 5lbs, lost motivation, still bummed, scrap booked the race, got it out of my system, start training for the June 15th summer games Tri.
Rant on - just needed to get this out of my system, best wishes to all you PR seekers this year, I may not comment on all the races, but will be watching.
Stay Kool, B of BS Rools out
Hope to go on 20 or 30 mile bike ride this afternoon. 24 mile ride
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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 | 8.50 | 8.50 |
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Took the Fezzari out for a ride today, first time using her for almost a year, better handling than the Cervelo, but not quite as speedy, anyway fun to get out. Went yard selling today, Sylvie hit the jackpot with clothes, I bought the grandson a cook Tri Jeresy for biking. Seen many runners out today, talked to two ladies training for Utah valley.
34 miles riding, hair cut, had a allergic reaction to Niacin, new seat covers for father's day for the ridgeline.
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 | | 6.10 | 0.00 | 0.00 | 0.00 | 11.25 | 17.35 |
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Early morning run, along JRP, nice to get out, condos and home - step son and his wife came over, rode bike 23 miles while they ran 10 miles, did some sag wagon, spin 66 minutes, circuit, 4 x 35 ball crunches with 30 lb, 4x90 second wall squats,4 x 100 rubber bad swim pulls, 4 x balance thingie, 4 x 35 ab trists with 10 lb weithts, etc.
Nice litte workout today, this week in unpredicatble give things going 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 |
| Left big toe nail removed, ouch |
| Weight: 0.00 | Calories: 0.00 |
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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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2 hrs, 12 minutes spinning, good effort, spinning in sandals, darn toe, good weight workout, 500 swim rubber band pulls - yes, celtics beat the heat.
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 - busy day - signed up for the STG Half Iron |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Hard mtn bike ride, 20 miles, snow canyon. |
| Weight: 0.00 | 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 | 5.00 | 11.00 |
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Swimming, 1 mile at SHAC, talked to Shaneil, nice swim, good effort, working on tech as usual, nice to get back into a groove.
Ran 6 miles up West Canyon with my daughter, her husband, pushing two grandsons. I pushed them about 5 of the 6 miles, had a very good run for me and led the my daughter and her husband. They are doing the STG marathon and need to get after it. Last time they ran with me, they kicked by butt, nice to be over the SF. Hope to run 3 days a week leading up to STG.
My oldest grandson was upset he had to ride in the baby jogger, he ran the first quarter mile and did a good job. I signed him up for the kids 4th July 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 | 4.00 | 0.00 | 0.00 | 3.50 | 7.50 |
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Rode Mtn 14 miles up West Canyon, we took Jenna on the turtle wall run, she did very well for her first time up. We then rode down to the fishing pond, Jermey and the kids were skunked, no fish caught 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 | 8.00 | 8.00 |
| Biking 32 miles, good 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 4.00 | 12.00 |
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Run JRP - nice after work get out in the day. Bike 16 miles - reading a new Tri Training book, good read, different approach. Summer games Tri this saturday, goal to beat my time last 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 | 13.00 | 13.00 |
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Bike - 22mph pace, for one hour - spin another 90 minutes, circuit of weights, lats, wall squat, etc. nice little workout for the day. Mini taper for saturday Summer games Sprint Tri.
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 | 5.40 | 10.65 |
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Hard hour ride at lunch, 21.6 mph pace, good effort, brick day, ran 5.25 miles with Sylvie and Roxie on tired legs. I am taking the approach to do many more bricks, increase the leg work with lower miles. Sylive yells at me if I get ahead of her, no trophy at the end, then when I stop she gets ahead, not fair. Anyway, good fun to keep ahead of her at times, took her almost a mile to catch back up with me after the never bear stop to meet and greet Roxie to two dalmations.
Nice to get 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 |
| swim 1 mile |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Rest, mile swim at SHaC |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 10.00 | 13.10 |
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Summer games Tri at Gunlock
Choppy water, swim not so good, pull a rib muscle, maybe the wet suit too tight.
Very good bike ride, faster than last year, run was ok, ran 90% of the run, other athletes were real nice.
Went to SHAC after the race and swam a mile.
Summary, need work on the swim and a coach - likely need a new wet suit, too constrictive.
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| Weight: 0.00 | Calories: 0.00 |
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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 |
| 20 mile mtn bike ride, snow canyon, fun ride - |
| 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 | 12.00 | 12.00 |
| mile swim, worked on form, somewhat tired for some reason - spin 84 minutes, good effort, 2 circuits, curls, balance thingie, lat rubber band pulls, etc. Nice little workout. |
| 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 | 10.62 | 15.87 |
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Swim, 1 mile, have swam a mile 4 out of the last 5 days, still do not love swimming. 1 hour hard spin bike, avg pace 22.5, miles 22.5 - keep those squads strong.
Nice to get out run, to JRP, south and home, 5.25 miles. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 mile swim NW center = ok - 21 mile bike north on the parkway and home, lite day.
Keep on working on weakness - swim, swim, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.44 | 10.44 |
| Two hour hard spin - 43.58 miles - 10.44 cross training miles. These types of workouts really pay big paybacks on the bike portion of Tris, that extra leg power to leave other bikers on the hills. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
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JRPm, early mornng start, 5 a.m, - nice to get out, cheetah walk and run, ran about half the distance and cheetah walk the other half. Days gone by, I miss those days of not letting anyone pass me without a fight. I think I am going to do the same again, if for only a few steps. Get some of that fight back.
Stay Kool, B of BS Rools out
Bike, 20mph effort, 24 miles- not and windy
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| Weight: 0.00 | 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 | 6.00 | 12.20 |
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4:30 am, run with Sylive, JRP, nice to get out early while still cool, we did not see another person for 6.2 miles - Sylvie pulled me along, we don't run much together, felt like old times training for a marathon, trying to beat the summer heat. Ran about 90% of the run, I was surprised given the 10 miles yesterday.
Spin, good effort, lite weights, pulled rib cage muscle, easy does it, no swimming for a few more days. n
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
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Heat acclimation run - ran 5 miles south along JRP and back home, hot, hot, more running than speed walking, nice effort, attempting to get some endurance back in the legs for running, the rolling over the toes, short stride and quick turnover to keep the impact down, tough to change life time running habits, well, it is going good.
1 Hour spinning, good 20mph effort, rib cage is much better today, should be back at swiming this week.
Nice start to the 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 | 12.39 | 12.39 |
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Swim, 1,000 yrds this morning, testing out the pulled rib cage muscle, Still sore, but nice to get in the pool, I almost like swimming. The training is ramping up, what have I got myself into? 2.77 cross training miles 5.625 cross training miles spinning, 22.5 mph, good hard effort
Spin, watching TV - weights, wall squats, etc. 48 min - 4 cross training miles
We are going to the Spartan race this saturday to watch Cameron, Bonnie and Ty, Sylvie or myself will need to run with Ty in the kids race. It should be fun to watch.
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 | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
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Run with milly, 6 miles in 1 hr - 10 min miles - i know, slow, but, progress for me, need to build that running endurance back up, get ready for the george, the new style of running over the toes, fast turnover and low impact, tough to get use to. Happy with the effort, ran the last 10th of a mile a 6:30 pace to just get under 1 hr, have not run that fast for some time.
Spinnning class with Sylvie, good instructor, has doe La Da Ja 7 times, talked to Ken, he may do the Utah Half Tri with me, Yoga, had a tough time in the yoga class, ribs still giving me trouble, the instructor kept treating me like a baby, was I acting like a baby? maybe
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 | 8.65 | 11.65 |
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Run to the never bear and home with Sylvie and Roxie, nice little run, 3 miles.
Swim 25 laps this morning, ribs starting to feel better,
Spin, lunch time workout. 21 miles, - nice 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 | 11.00 | 11.00 |
| 44 miles biking, good 20mph effort - almost bagged the workout today, glad I got er done. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Early morning swim, one mile, easy does it, worked on form, ribs a little sore after the swim. Run later today. Dogs days of summer, what the heck. Maybe I can talk Sylive into a trail run today, cooler temps.
Nice run with Sylvie at Bryton, Mary's lake, Silver lake, nice temps, happy. Little trail around silver lake perfect for me, low impact, altitude. Long runs will be at silver lake. Not often I get to kick Sylvie's butt, good day for me at altitude.
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 | 15.30 | 23.30 |
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Mixed up brick today, Olympic plus distance.
Early morning run, thank goodness, hot day, not really into the run until I was going to be passed at about a mile out, held them off for the next mile, fun to be motivated. 8 miles, down to 3900 south along hte JRP and home. A few walkers and just the couple running.
Spinning 41 miles while watching the Tour dE France. Also, waiting for the Oquirrh Hills pool to open, the 50 meter lanes are open. Nice spin effort, two hours without stopping 20 mph effort.
The swim, 50 meter pool, swam 1700 meters, tougher, better workout, and swam the distance faster than normal.
Nice way to start the week.
Tragic to hear the Burt blog .
Went to the Spartan race yesterday, got the grandson in the kids race while his parents were doing the race, what a long day, have to desire to roll thru the mud. Talked to Rory, Tri Geek from Keena group, great biker and triathlete. I have bike with him a few times, he can really ride and is crazy like me, going hard, asked me if I wanted to signup for Coso Mel and go with the group, may be fun.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 | 15.50 |
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Spin, 62 miles, 20.5 mph avg pace, good effort, watching the Tour, man those guys can ride.
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 | 15.00 | 15.00 |
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Lunch time swim, 1 mile, nice effort, working on smooth. Recorded 4th July training, today and cross training miles did not compute. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Murray Fun Days 5K (3.1 Miles) 00:29:42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Family run day, signed up all the kids and grand kids for the race. Fun morning. I pushed the double baby jogger with two of my grandsons aboard, it was fun weaving in and out of people, slow start, baby joggers had to start at the back. The first mile, legs were somewhat dead, felt better and better, last mile was the fastest on the uphill portions with runner traffic thinning. Talked to Olaf (long time, 20 year running buddy, had heart surgery, has to really watch his heart rate, still out their doing it), passed him at about the half mile mark, note, my actual run time, no chips, was about 30 to 50 seconds faster than the than race time recorded, no big deal, but, my actual pace was close to 9 min miles pushing the baby jogger, happy with the effort. Jeremy caught me at mile one, grandsons on board father, weaved and left him. I almost caught Bonnie at the end, 4 seconds ahead.
Note, I ran without the brace today, trying the new running style, can go faster with low impact, seems to be ok, just very careful on the downhill, I wish the race was all uphill.
Sylvie won her division - yea, Taylor won the family trophy, with Jeremy injured, he was a shoe in.
The 4 grand kids ran the kids race, I ran with Tristan, the youngest, he had to be carried part of it, we were the last to finish, he was happy with the dog tag medals.
Talked to Harry and Colleen, both won their divisions. (Colleen has won her division twice at STG and Harry is likely the top runner in his 70 year runner in the state. Both were under 8 min. miles.
Bike rode, 2 hours biking along the trail, nice ride with little trail traffic, came home and did circuit weights.
Stay Kool, B of bS Rool sout
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.15 | 0.00 | 0.00 | 0.00 | 10.00 | 15.15 |
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Mile swim at Shac - somewhat boring, water felt nice
20 mtn bike ride up West Canyon, snow canyon and home - beautiful morning
1 hr run/speed walk at Deseret Palms, nice weight workout.
Nice litte workout day - not here in Dixie, land of cotton
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 | 5.00 | 13.00 |
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5 a.m. run, bea the heat, ran to the top of West canyon, up snow canyon and back, Sylvie pace men during the run, ran about 90% and speed walk 10%, somewhat tired from yesterday. Just what I want, run on tired legs to similate.
Seen several biggest losers, gave them all a high five and told them to keep working it.
Swim at Shac 1 miles, working on form, bought an old Tri book at the thrift store, Dave Scott, 5 time IM champ, some good tips and different, like it for old school.
I am trying to decide if I want to run the bountiful half marathon, need to decide soon.
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 | 15.00 | 15.00 |
| 50.2 miles on the Tri bike, road some of the IM course, road to the top of Snow Canyon for the uphill workout, it was a fun morning to be back on the bike, what an awesome bike. *NOte, passed a few bikers going up snow canyon, worked on alternating stand up pedaling with seated pedaling. The bike fitness seems to still be there. |
| Weight: 0.00 | 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 | 10.00 | 14.00 |
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Turtle wall run with Sylive, early to beat the heat, tough little run on Red cliffs deseret preserve. Seen a fox and baby golden eagle, ran without the brace today, nice to be a little faster, easy does it on the downhill.
Swim 1 mile at shac - spin 20 miles at home, weights, etc. - good day.
Stay Kool, B of bS Rools out
Recovery time on the hard bike rides, not much - getting some run endurance back, keep building the miles.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Lunch time, hammer spin 22 mph - good high cadence workout -
Spin at home, boring TV - 22 miles
Hum, a person just needs to 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 | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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Milly and me - nice workout, ran the last quarter at 6:25 pace, maybe not a good idea. But, fun to see if my legs can still move. Kinda an off day today and yesterday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 5.00 | 17.00 |
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Early morning run with Sylive, coach Sylvie, went 6 miles north along hte JRP and back home, very nice workout - hey, I am not in marathon shape, getta a move on. We seen Demettrio C. on the way back, good to see him out on the trail. Legs were tired, but felt good. Went to Kearns pool, 50 meter pool, 17 laps, good day of working out, the technique swimming seems to be getting better. I bought Sylvie a new bike helmelt today, we stopped at a thrift store and bout some cycling shorts and a Live strong bike Jersey.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 hrs spinning, hard spin while watching the tour de france -
Interesting comment from Tom, funny thing how your goals and what you used to think was important about running. I just want to enjoy the days, maybe run a few more marathons, if I don't finish, thats fine, if I am the last to finish, not one left to cheer except my family, what could be better, enjoying the journey, priceless.
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 | 15.50 | 20.75 |
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Spin 1 hr 30 minutes, good IM effort - watching the tour
5.25 mile run with Sylvie and Roxie, nice to have them leading the way, good to run on tired, legs, little brick - seen DC and his daughter and a few other runners, gave a couple of high fives. Nice morning for a run. My running endurance needs improvement, keep after it.
Back on the spin bike for another 1 hr 30 minutes, watching the tour, good IM effort, legs were starting to get the burn.
Weights, squats, swimming band pulls, ball crunches with 30lb weight, etc.
Very nice way to start the week, hope to swim the next four days in a row before the big work out on friday, doing the Provo boat harbor open swim and riding the course.
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 |
|
Early morning swim, waiting at the doors, 5am., good effort
After work, hard 1 hr spin with the tour
Run with Sylvie to the never bear and home, took a couple short cuts, had dinner in the oven.
Legs somewhat tired today. This will be a big week.
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 | 5.20 | 10.45 |
| Run with Sylvie and Roxie, north along the JRP, fun to get out with the dog. Spinning. 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 | 10.50 | 10.50 |
|
1 mile swim this morning, working on long arms.
Bike on the Fezzari - nice good effort ride - chasing the wind. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Swim, half a mile, taper to a big day on friday |
| Weight: 0.00 | 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 | 16.50 | 20.50 |
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Tri workout with a bunch of hardcore Tri Geeks, Provo boat harbon, 1/2 mile swim, water was nice, calm, then road the Utah Half distance, 56 miles bike course, nice hard ride 95% effort, road with the lead pack of 4 the first 8 miles, lost them at a traffic stop when a could not get past one of the bikers, tried for 10 miles to bridge the gap, could not do it as they were in a train going like heck. Rode the last 10 miles to the turnaround with an IM guy, good pace. I need my Tri bike, down in STG, road my road bike, the Tri bike is faster.
Road back with a gal who qualified for nationals, the guy I rode part of the first half with passed us, left her and road in with him the next 18 miles, good hard pace, while to gals drafted off us.
It was nice to get a good workout close to race pace on a hot day, simulate race conditions.
Ran 4 miles after the bike.
*Note, Devine was a Tri Geek today with us, kicking butt, she is a born hardcore chick.
Stay Kool, b of BS Rools out
Keena was great, looking for a Tri coach, she is the best, has some great athletes she is coaching.
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| Weight: 0.00 | 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 | 10.00 | 22.00 |
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Early morning run with Sylive, north on the JRP trail 6 miles and back home, legs were like heavy today, good mentail day to pick up the feet when they said no way. Got a late start, got hot and muggy coming home. The transients are hitting the trail when you get to 3300 south, sleeping along the river, hum, what a life.
Home, rode the spin bike for two hours, good 20 mph effort,
Circuit workoout - 4 x 90 second wall squats, 400 rubber band swim pulls, 140 reps on excerecise ball for hamstrings, inversion thingie 4 times, 105 dumbell crunches, flys, curls, abs, etc. sweaty as heck, headed for the shower.
Stay Kool, B of BS Rools out
Note, still upset I could not bridge the gap friday, wish I had my Tri bike that day. Never break off from the lead pack.
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| Weight: 0.00 | Calories: 0.00 |
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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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MIle swim this morning before work, nice to hit the pool, relaxing swim.
Spin while watching a Triathlon, 37 miles, good effort - keep after it.
Legs somewhat run weary, give er a try tomorrow morning, tough to get legs in running shape when only able to run limited miles.
Stay Kool, B of BS Rools out
Joined the Southern Utah Tri club today, give a group to workout with when down in STG, the membership guy seemed real nice.
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| Weight: 0.00 | 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 Sylive and Roxie this morning, north along JRP. Started the run thinking I would just speed walk as my knees have been giving me trouble. While waiting for Sylvie to get ready did some stretching of the IT band, really helped, resulted in running about 80% and speed walking 20%, good effort. Stopped and talked to the DC the Utah running legend. Always good to chat, he is still one heck of a runner. Muggy day, passed a few runners, held off a couple, pushed the small inclines, worked on form, etc.
Swim 1 mile at Murray Rec Center, worked on form and grabbing water, nice effort. I may do a circuit workout this evening. Over time, this multiple workouts, getting ready for Tris, my reconvery time is better and have adapted to the challenge.
I wish we would have ran the Des News 10K today, maybe next year.
30 minutes spinning, two circuits, wall swats, etc.
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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24 miles at 22mph pace, spin, spin 24 miles at 20 mph pace, somewhat lite day. Hope to get back after it tomorrow. Some family business kinda slowed down the 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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heat is on, heat is on, heat acclimation run, 8 miles, hot hot, good for the half.
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 | 1.50 | 1.50 |
| bike ride with Sylvie, 6 miles, getting ready for a family party at our house, no time to workout today. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 11.00 | 25.00 |
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Early monring run, beating the heat, 14 miles along the JRP, got hot towards the end, very few runners today, maybe two, a few walkers, a few bikers. I was irritated going south, very little shade, they have yanked many of the junk treeds with no replacement trees, I guess maybe good in the long run, but it really makes the look of the pakway crappy.
Going north seen 3 guys fishing in the dark, I think they are transients living along the river in the warm weather, kindof creepy, had my pepper spray.
Rode 44 miles on the bike, good 80% effort, 20 mph pace. Legs feel good and have adapted well to the longer workouts.
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 | 13.50 | 13.50 |
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Swim, 26 laps, 1300 yrds before work. Spin 2 hrs, 20 mph pace, good effort watching the Olympics. Weather does not look good, may run in the dark in the morning.
StayKool, 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 | 5.50 | 11.70 |
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Early, Early morning urn, nice cool temps, in the dark, miss those early morning adventures. Seen one runner towards the end, at the never bear, seen one biker and one walker.
Spin 22 miles, good effort.
I need more time on my fee running, steady as she goes.
Stay Kool, B of BS Rool s 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 2 hrs, circuit with weights, getting stronger without Rocky - 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 | 11.00 | 11.00 |
| NW Center, swam 1 mile, good effort. 1 hr spinning, good 20 mph 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 | 8.00 | 0.00 | 0.00 | 7.00 | 15.00 |
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Early morning run, start in the dark, nice to get out. Nothing special, legs tired from swimming and spinning yesterday, good simultion of tired legs for race day.
28 miles spinning, good effort, circuit workout - weights, rubber band lat pulls, crunches, etc.
I have gained 6 lbs since the IM, need get control of my eating.
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 | 3.40 | 8.65 |
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Early moring run, nice to get out, moon, seen several runners doing long runs, ran on new trail shoes today, gate them a try. Planning on a longer run tomorrow morning. Went to pool, worked on form 25 laps, talked to a guy who did the STG IM, nice chat about Arizona, etc.
Nice support on the photo uploads to facebook. Great to have good friends, it is uplifing.
thanks, Shana, Kim, Devine, Burt, Bonnie
Stay Kool, B of BS Rools out
This was my biggest training week of the year, ramping it up for the Utah half IM distance, STG marathon and senior games, should be fun time
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
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Low energy morning, 10 miles, run and walk, mostly run - odd things on teh JRP this morning, had a family of muskrats in front of me when crossing the bridge at 4800 S, nastly little creatures, a deer ran across the trail in front of me (in the dark), scared me for moment, down after the condos, had three drunken black guys walking along the parkway at 5 in the morning. Something about summer, brings out all teh strange things. Rode the bike 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 | 11.00 | 11.00 |
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Swim, 1 mile, NW center, ok effort, need to work on breathing pattern.
Spin 24 miles,
this is a lite week after two hard weeks. Hope to get an open water swim in this weekend and a 16 mile run, may also do a 62 mile ride to Veyo Pie shop and home.
I am somewhat bored training with my lonesome most of the time. The schedule just does not fit training partners much.
Stay Kool, B of BS Rool sout
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| Weight: 0.00 | 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 | 6.00 | 11.25 |
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Spin, Avg pace 22.87 mph, good effort, cool down - long run on thursday, maybe a run tonight. Always pick up the pace on a hill, if someone whines, pick up the pace. Di and Brett, we talked for an hour today about good old running times. I got both of them starting running marathons almost 16 years ago. We laughed about how hard we use to train, crazy training. funny thing, they both did exactly what I told them, no questions, just sucked it up and went. Brett is not running is 50th marathon this STG and Di complete the STG IM this last May, man, they have came along way.
Evening run, new trail shoes, ran slower, but, ran for longer stretches, shoes will be great for the trails, ran 90 percent on dirt and ran 90% of the distance with 3 stretches on a mile or more, running endurance is starting to come back, slow process for improvement
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 |
| Spin 12 miles, circuit weights, etc. 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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4:30 am start, weird running along the JRP in summer time dark, seen 4 transients along the trail, under pass sleeping,e tc. Longest run since the IM, getting those legs ready for something. Off the grid for a few days, off to 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 |
| 1 mile swim Shac, spin at deseret palms later that day. Hot hot 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 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Run up turtle wallwith Sylvie, the trail was washed out from the flash flood type rain last week, carefule on the footing. Still a fun challenging short run. love that run.
Swim at Shac later in the day, another mile, talked to a couple of swimmers,
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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Mtn bike ride up west canyon, fun ride, early morning to beat the heat. Spin 1 hr watching the last of the PGA, kinda a lite 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 | 12.00 |
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3 miles with Milly, boring, forgot my shuffle, spin and spin, circuit weights. I need to get outside. Early morning in the dark, 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 | 13.00 |
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Never bear and home, nice to get out in the dark, cresent moon, stars, very nice. Lunch time swim 1 mile, 1 hr - at little slow. Spin 1 hr, good effort.
Kinda in a funk, need a good hard bike ride and hard swim 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 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| 48 miles biking, avg pace 21 mph, good 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 | 5.00 | 5.00 |
| 1 mile swim, nice little workout, always working on form, legs cramped up when getting out of the pool, what the heck. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.00 | 0.00 | 0.00 | 5.00 | 21.00 |
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Early morning, 4:30 am, ran 4 miles north along JRP and home, nice effort, run and speed walk, avg pace 11 min miles, Sylive ran the second 8 miles with me, kept me going, I work harder chasing her, had some fun holding her off a couple of times, etc. We took some back trails along the river. We passed some ward ladies, maybe Devine's running group, passed them, pace just faster the ward lady pace. Happy with the 16 miles given my knee issues, should be ready for the Half Distance IM next weekend and STG. I may either swim later today or go for a bike ride.
By the way, love holding people off from passing me, had a couple runners passing me, held them off for a while. Sylvie just laughs, one minute I am speed walking and the next minute I am going like crazy trying to keep someone from passing me, miss those old days when I could hold them off.
Spin 1 hr, circuit weights, squats, etc. 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 | 6.00 | 6.00 |
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Easy day, 24 miles riding, avg pace 20 mph. Spent most of the day in Marion with my grand kids and kids, fun day. My oldest daughter and her husband are doing their long for STG as I write this.
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 | 5.25 | 0.00 | 0.00 | 11.91 | 17.16 |
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Early morning run with Sylvie and Roxie, north along JRP to 4500 south and home, legs were still a little sore and tired from the run on frinday, good for me to run on tired legs, Sylvie kept me going, ran af readl good stretches along the board walk, thru the trees along the river running on wood chips, then ran along the direst trail for a mile until hitting 5300. All in all, happy with the run and preogression for more running endurance. This will be a slow proce4ss, don't expect too much too fast, just keep moving forward.
Went swimming at the U of U stiener acquatic center, 50 meter pool outside, first time swimming there, it was so fantastic, 1800 meters, 18 laps, tough tough, so much tougher than swimming indoors at a 25 yrd pool. This will be my pool of choice when I can get er doen.
Hoping a good weight circuit and spinning this afternoon, sunday is a lazy day, does not mean I have to be lazy. 26 miles spinning, good weight and circuit workout, getting some muscles.
Stay Kool, B of BS Rool sout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 | 11.40 |
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Lunch time spin, 1 hr, 21.8 mph, good effort
Spin 24 miles, watching golf and the pad.
Lite week this week, may only lift weights tomorrow, nothing big.
Stay Kool, B of BS Rools out, I love wetsuits
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| 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 | 9.00 | 12.00 |
| 24 hard miles spinning, lunch break, 22.32 mph avg pace Recharged the IpoD, WHAT A DIFFERENCE, have CCR, Silver Bullet band, and Katie Perry signing to me as I ride. Run after work to the never bear and home, spin 12 miles watching Kona. 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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Never good at the taper, sounds good on paper
- swam a mile with a smile - do the math, two days to the half - riding a bike that looks like a snow bunny, we crazy Tri geeks look so funny - swim in a muddy harbor - ride like the wind, suffer greatly during the run, gosh, this is going to be sommuch 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 | 2.00 | 2.00 |
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9 miles bikeing with Sylive, nice little ride |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Utah Half IM Distance Tri - 70.1 miles (13.1 Miles) 03:00:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 16.75 | 29.85 |
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For purposes of this post, just make up the half marathon part of the half IM to get the race posted.
The day - started with sweet wishes - got in the truck to take off, Sylvie had put color messages for me:
Hoo Ra, your can do it. I know you can
I love you Brent
Think calm, think strong, you can do it, I love you
Now that is the way to start a race day.
Driving in Provo is a mess, took the wrong exit, had to circle around. Picke a good transistion spot and got er ready. Very nice chit chat, talked to a STG spinning buddy, Sahylon from STG doing the race, alwyas great to see her, she is doing the Texas IM in May. Talked to another spin buddy from the Murray Rec Center, Mary, she was there to support her neice, Mary would later become my wetsuit stripper. Talked to May Jo, former race director for the Pine Valley 15 miler. I was looking for Devine (Rachel) finally spotted her just before the race director annouced I was the oldest person in the race, I stood up and took a bow, got a cheer or two. Spent the next hour talking to Devine about the race, she was way nervous, she did great. A race like this with all the potential danger things can get to you, drowding, crashing on the bike.
The waves were annouced, Devine was in the wave 3 minutes behind me, she kicked my butt in the swim, could I catch her on the bike? After my STG IM experience, trying to swim in 4 foot waves, I was worried about the swim. The water was great, rolled over and did back stroke for a few mimites. a couple of times. One note before I go on, Keena is the best and niciest Tri coach in the world, she came over and gave me a hug before the race and said good luck. I managed to stay in contact with some some women swimmers who passed me, keyed off them, worked out well, make it through the swim, don't yet know the splits and transistion times. As I got out on the boat ramp, Mary (spinning buddy) was now my wetsuit stripper, she did a great fast job, thanked her and scurried to the bike. Keena was watching all her students, she quickly said, Brent, you will make it up on the bike, I have riode with her several times, great athlete, doing Kona and qualified for nationals, she walks the walk.
It is always somewhat hectic getting your wits back aftert he swim and get on the bike, had a pretty good transistion and beat two the women swimmers out of transistion who were ahead of me on the swim. The bike ride went real well until about mile 10 when a girl crashed going over a new cement rise, she must have not hit it straight on or did no see it, she was down with big rashes, don't know if she continued on. (Everyone's worry, bike crashes). Rode real hard the first 28 miles, passed about 3 dozen bikers. As we approached the turnaround point, a male biker had biffed it off the sied of the road, I would guess trying to miss a pot hole. Down the road, two ladies fell over trying to turnaround, they should have clipped out. I will fast forwards, a guy had a blackout and went straight over the curb and rolled into a field. Remarkable, he got up and carried is bike off. The second half of the bike was windy and hot, I could tell riders were getten beaten down, passed another dozen bikers or so and had a lady pass me. I will blame the lady passing based on my front tire going down, must have hit something, kept going the last 6 miles hoping it would not go completely flat, made it. The bike did not feel as fast as last year with the wind and the tire issue, but ok with the ride. I did not catch Devine, she rode a very good ride, she is money on race day, pround of her. It will be interesting to see who had the best bike time, I know she kicked by butt on the swim and run.
Transisiton fromt he bike to run was pretty good, as I entered the run course, Keena gave me more words of encouragement. Now, I wore my STG IM Tri top, wow, I got so many positive comments and discussions with other runners about the STG IM, it was fun. Those who have never done a Tri, athletes are so darn friendly, keep it up, good job, etc. Something about Tris, just more chatter and positive chatter, love it.
The run proceeded well, ran and speed walked, and had a good posiive attitude, had no issues, exept the knee, not running on an SF as I did last year. About 4 of us hit the finishing chute closely together, had enough get up and go to beat all of them accross the line.
The awards show, found Devine, heard all about her race,great great job on her first Half IM, I mean great job. She took first in the Athena and got a kool medal and flexed for the crowd. I took second in the 60 and over division, not hard to do, only two in the division. The the same announcer was giving out the awards, I said, what do I get for being the oldest in the race, got a swag bag with gus, etc., about 25 bucks with of stuff, kool.
Some years ago, me and Sylive ran the Disney world marathon, a guy ran is first marathon and wore the medal on the airplane. I was so happy with the day, wore both mdeals at the same time, clanging like wind chimes as I walked, it irritated a couple of people, one lady made fun of me, just clanged them more, it was funny, I need my short lived minute of personal glory, soon took them off at the truck, it was funny, I can now see how little kids feel when they get their first award, I like my second child hood.
IN closing, Devine said, a half IM is harder than a marathon, I would agree, it is like hitting the wall at the 20 mile mark and still having a half marathon to go when you get off the bike and start the run. Don't know if I want the wear the moniker as the oldest in the race, what has happened to the old farts? Get yor butts out their and train.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 | 12.25 |
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Spin workout, circuit, squats, weights, etc. - a couple days off, nice to get back to training, as races go, the shine fades, the glory is quickly gone, we bask in the personal glory for a moment and we are on the the next challenge and adventure.
Next challenge, Red rock relay,
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 | 10.00 | 10.00 |
| Spin, hard, - old frined of mine, X brother in law and hunting buddy passed away last night from cancer, sad day. Need to get back to a training plan, going to put one together this weekend. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| easy week, easy week, big easy, narlens, cajun 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 | 5.25 | 0.00 | 9.00 | 14.25 |
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Afternoon run, south along JRP, about 90% running, ran a few mile stretches, nice day. Seen no runners, mostly bikers. getting my mojo back.
Spin for 36 miles watching College football - circuit weights, good workout, getting stronger, hopefully doing a 19 miler at my daughter's neck of the woods on sunday, Kamas, high altitude and pushing the baby jogger with two grandsons part of the run, should be 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 | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Run in thin air, ran with Jenna, Jeremy, Sylive, and two grandsons. Quite a differance running in Marion vs. SLC valley, Ran the first 9 miles pushing the two grandsons in a baby jogger, 2 year old and 3 and 1/2 year old. It was fun hard pushing them, ran the entire first 9 miles. Jeremy took over and pushed them the second 9 miles. Jenna, my daughter, her and Jeremy's first marathon at STG this year. They had a very good run, it was tough going the last 6 miles on the canal road with bad footing. The were great, keep yelling pa pa at me whe pushing them.
I did a few running chants, Jeremy and Jenna laughed. I was darn pooped after the run in this air, feel good now. Good hard weekend coming up with the red rock relay mext weelemd with the Kokopelli Olympic Tri the next 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 | 0.00 | 0.00 | 0.00 | 12.55 | 12.55 |
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Went swimming with Sylvie, she is doing the pool sprint Tri with me at the senior games next month, she just wants to get out of the pool, swam a little over a half mile 1150 yrds.
Spin two hours watcing Va Tech and G Tech, not impressed with these teams, Utah beat Georgia tech last year in the sun bowl. Legs a little weary from teh run yesterday.
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 | 14.25 | 14.25 |
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Spin on my friends, run on, swim on, onward the next morning moon, the next smile,
Spin like crazy, almost 3 hrs. Good circuit with weights workout, happy to get er in. No hot spots,
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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NIce little run - JRP south and home, see one other runner, taper city
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Red Rock Relay 10:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
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Red Rock Relay - 12 team members - 186 miles or so - up all night, up all day
I am not sure I like long relays - we were the second van (so to speek) the first six runners did a leg, then our 6 runners did a leng, until each member had done three legs, Bryce ski resort to Spring Dale) mouth of zions
Before I go on, what the heck, a member on the team had almost never ran before, on our team, what the heck.
The last team member from the first van was 1 hour late at the first van exchange. The team had estimated we would avg. 10 minute miles. My first leg was up and down hills by Duck Creek, 4.8 miles, my step son had the next leg, 7 miles screeming downhill, he ran good, Sylive then had the next 6.8 leg screeming downhill, good leg, she is fast on the down hill. then Jan (beginner runner) took her forever to run her leg, she must have walked most of it, then Bonnie (Taylor's wife) ran hard down to SSU handoff. We were now 1 hr 40 min behind schedule, what the heck, Pizza dinner and then on the road to the next Van handoff, to get some sleep, forget the sleep, could not sleep.
By the time I got the handoff from the second (1st van) we were now 3 hours behind schedule, come to find out later, the beginner run had fell in dark and broke her finger, she was out of the race, we would need to pick up her leg. Finally, I got the hand off, the moon and the stars were shinning, great run in cool dark night, ran like the wind, my team mates could not believe how fast I was running my uphill leg, when its dark and you a little pissed, you can run faster. Taylor, Sylive and Bonnie all ran screaming legs trying to make up time, we were nuts, cannot make up three hours. Anyway it was a crazy night of running, we were only a few teams from being last. We got lost and Bonnie ran an extra half mile trying to find the next van exchange. Finally, we drove down to our house in STG and got 3 hours sleep before heading off to the next Van exchange. Felt like I got no sleep. Scott ran is first leg, slow as heck walking most of it, we were in some stress wondering if we would now make the 8 pm cutoff time. I was next and ran a 6.8 mile leg in the 100 degree day, had positive road kill of 4 runners, ran hard, Taylor took over the beginner's leg of 5 miles. We then decided to split the leg up the switch back hills to Zion, I ran the first mile, Taylor second mile, Sylive, Bonnie and I ran the last 2+ miles to the next exchange to Sylive. We were getting tired, but, Sylvie and Bonnie did the best they could, we finished with a couple of hours to spare.
One thing about relays, I would never run another relay unless I knew the runners were honest about their expected times and could handle the mileage. Last of all, very happy with our effort (me, Bonnie, Taylor and Sylvie) did the best we could, family always sticks together.
I love relays, if you know the runners and know they will try their best, I was real disappointed in the effort of Scott and Jan (why did the sign up?) Effort counts with me.
Stay Kool, B of bS Rools out - looking forward to Kokopelli next weekend.
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| Weight: 0.00 | Calories: 0.00 |
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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 - football - visit mom - sleep - get ready |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Hard 1 hr spin, 22 mph, legs just a little sore, back in the training saddle next week, Sylvie's birthday, big family eats at PF changs, was fun. |
| Weight: 0.00 | Calories: 0.00 |
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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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1800 yrds swimming, nice to get back in the pool, after work spin, 24 miles, good effort, legs seem to be recovered from the relay.
Kids are funny, my 3 and 1/2 yr grandson went to dinner with us last night, he yelled Doanld Duck at me, I yelled Micky Mouse, this went on for several minutes, I was laughing so hard. Kids are funny.
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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Going silly with milly, 10:30 pace, run and walk, ready for the challenge of STG, will make this number 19, the 18 miler a couple of weeks ago and the 18+ miles of the relay up and down hills, I got this think, may see many of a rear end,but, will be crossing that finishline 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 | 0.00 | 5.25 |
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Run along JRP, nice little run to 45th south and home, talked to a lady pushing a double baby jogger, we have something in common. Heading to STG.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Kokopelli Sprint Triathlon (15.5 Miles) 02:00:00, Place in age division: 2 | | 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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Kokopellie Relay Sprint Distance Triathlon, each year, now do a relay with Sylvie, I do the swim and bike, she does the run. Between my bike and her run, do ok. It was a beautiful day, the open water swim of 1/2 mile went well, still a slow swimmer, made it up on the bike, passed at least 50 bikers having trouble up and down the hills. Sylvie ran a good 5K, picking off a few runners. Fun day.
Stay Kool, B of BS Rools out
The open water Tri season is now done for me, have one more pool tri at the senior games, some good base and strength building from Mid Oct until the STG half iron, maybe a couple running races. |
| Weight: 0.00 | Calories: 0.00 |
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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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Stayed up late last night watching the Utes, what a crazy game, glad the utes won, sletp in this morning, did a hard mtn bike ride up west canyone then to the top of sown canyon. Seen two hand bikes about 200 yrds from the top of swon canyon, gave them some kudos, tough as nails.
The trails in the STG are in bad shape after the down pour last 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 | 13.00 | 13.00 |
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Hard spin, 22 mph, hour spin - after work spin 28 miles, circuit weight workout, excercise stuff. Trying to get back to 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 | 5.25 | 0.00 | 0.00 | 5.25 | 10.50 |
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Run in the dark, ran north along JRP, went under 5300, heard something behind me, it was a baby elephant, truck swinging to and fro, chasing me. The trunk a lite in the end of it. It freaked me out, picked up the pace, what did this elephant want with me. I though that I had lost this creature, hit the boardwalk, could hear the heavy feet, picked up the pace like a bat out of heck accross the boardwalk to 4800 So., the chase was on, kept it going until 45th and turned around. Now me and the elephant were going to meet hear on, I had my pepper spray ready for the battle. Well, your ming does funny things in the dark, as we met, it was another runner swiming a light as he ran.
I just don't like someone on something on my heals. Said hi and kept on going, I wonder if he was headed to the elephant burial grounds.
Nice to get out in the morning, enjoyed the adventure.
Stay Kool, B of bS Rools out
Spin workout during lunch - 21 mph pace for an 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Me and milly, again it is silly, put on the compression sleeves, pulled up my sleeves, said good morning to milly and started the climb, 3% grade for 5 miles, took 47 minutes, 9:24 pace overall, run and walk routine. Some time long ago, in a far off land, could run 8 minute miles it seemed forever, times have changed. Ran about 3 quarter mile repeats with milly at a 6:30 pace, still have some speed, but the knees don't like it. Anyway, enough whining, get some cheese, suck it up, doing a 20 miler at altitude tomorrow with my daughter and her husband in Kamas.
Stay Kool, B of BS Rools outs. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 20.02 | 0.00 | 0.00 | 0.00 | 20.02 |
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Nice little long run, ran with my oldest daughter and her husband up in the Marion and Oakly area. It was a great morning for a run, fall colors, ran alon the Weber river, had a great time. Happy to see they are both ready for STG. My day, well, ups and downs, ran good at times and not so good at times, had good energy, ran about 90% and speed walked. Things to note, were scared cows, talked to bikers, talked to three ladies doing their last long run for STG, watched fish in the river, very nice day. I miss long runs.
Stay Kool, 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 | 7.00 | 7.00 |
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27 miles biking, weights, swim band pulls, crunches, wall sqats, etc. good workout, legs feel better than expected after the 20 miles yesterday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 6.00 | 16.00 |
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Not smart, but, ever feel you are under trained for a marathon, trying to cram for the STG exam, ran ten miles this morning after running 20 miles two days ago. Did fairly well, fun talking to a few runners. Rode the bike for 28 miles after, for a nice mixed up Brick. There are no substitutes for running if your going to run races, at least not for the pounding on the roads. Chased a girl who passed me hearting to 39th south, passed her going up over the bridge on 39th and then she smoked me. Held on as a coule running passed me. I don't like being passed, gives me some motivation to hang on for a few minutes. Plan on having a big training week this week and then taper.
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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Fairly hard, 22 mph pace for 24 miles, spinning, I need some new tunes, close my eyes.
After work, another 24 miles spin, pressing those legs, hoping for magic on race day, hoping for legs of old, hoping hoping. I opened my eyes, seeing ahead, setting the plan, stick to the plan, don't chase, don't chase, patient.
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 | 7.70 | 11.20 |
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Easy run, at few miles at lunch, hard spinning class, nice to talk to some of the old spinning buddies. They surprised me with congrads on the Utah Half Iron Man distance, didn't know they knew I did the race. We will get together at STG for a few laughs and do the senior games Tri together.
Stay Kool, STG is coming soon |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.29 | 5.29 |
| Ride on my friends - nothing to report, boring workout, 15th ann. with Sylvie today. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin, music, 22 mph avg pace. back to work |
| Weight: 0.00 | 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 | 7.25 | 15.25 |
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Run with Sylvie and Roxie, Sylvie called me a Little tote goat. I am now Lil T. She was bugged by me running behind her and passing her when she stopped. Anyway, hot afternoon run, Syvlie turned back home with Roxie for 6 miles, I have another mile north. Rode the bike 28 miles, medium 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 8.50 | 11.50 |
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Ran to the never bear and home, seen a bunch of sharks on the trail, nice little run, went to the pool with Sylvie, swam 1/2 mile and cam home rode24 miles good effort, nice little mixed up brick day. Cannot make up my mind on which shoes to run with at STG, I hoping for majic 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 6.00 | 11.25 |
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Nice little run north to 48th south and home, nice morning, seen shortwalker, DC and his daughter, and several other runners, nice to get out for Little T.
Stay Kool, B of BS Rools out
Spin watching the Ryder cut, beig colaspe by USA, Woods and Stricker do not do well. I don't understand why Hunter was not picke instead of stricker. Also, why in the heck was Furyck picked, good old boys club. |
| Weight: 0.00 | Calories: 0.00 |
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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, nice 21.5 mph effort, not tooo hard,trying to rest the legs. |
| Weight: 0.00 | 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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North along JRP, marathon pace miles, speed walk and run, avg pace 10:45, pace I expect to avg at STG. I know, slow on slow, do what you can do. But, expect to be close to that pace, plus or minus a few seconds per mile. Majic of race day would be help.
StayKool, B of BS Rools out
Will be off the grid, taking 11 days off, doing the senior games after STG, no internet, maybe that is the best thing, I will be the happy one, finishing the race. Other bloggers will hopefully baske in a PR and get mighty praise, well deserved for their hard work. My journey continues, just one step forward to the next goal, I am going to finish the IM, we have unsettled business. This comment may seem funny, I am glad the race season is coming to an end, the next 7 months will be intense training.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Stg Marathon (26.2 Miles) 05:13:00 | | 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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Where to start, new beginning - two years ago I was done with running marathons, except for the end of an IM. Then, out of the blue, my oldest daughter Jenna and her Husband decided they wanted to run STG. I said ok, I will do it with you. My training was not the typical marathon training, much more cross training than running, saving those legs for race day, only ran one 18 miler and a 20 miler as long runs. Kid in a candy store, could have told my daughter anything, she would have said ok. We took the 4 a.m. bus, kids hoping to win a prize, Jeremy won a gauranteed entery into next year's Stg marathon. That being said, guess I will be running it again next year.
Sitting around a bonfire for 2 and a half hours was fun, did I say fun, well it was fun. The cold wind from the North concerned me that we may have a storm, it turned out to be perfect weather for the race. I ran into Kim and Tom prerace, sweetest couple on the blog, talked to Devine Miss M at the close drop truck, and said hi to QP via Devine. Thanks for worrying about me QP. I knew Devine was going to have a very good race, she did.
Decisions, decisions, could not decide where to line up for the race. This may sound not so good, we started up front being slow runners as I had to arrive at Snow Canyon Blvd in 6 hrs and 13 min, gun time, I was worried about not making the cutoff. I told Jenna and Jeremey we had to start faster the first 4 miles to not clog up other runners, we ran sub 10 min miles and did our best to keep out of the way. After the first 4 miles, had a 36 minute cushion for the cutoff time and did not need to be concerned. At about mile 4, Tom and Kim passed me, Kim commnented that my stride looked painful, it really was not too bad.
I passed Jenna in the dark, she caught me at mile 7, passed her again, she caught me at mile 8, found out later, she stopped for nature calls. I really enjoyed being in the race, race day magic did help. I ran in the dirt about 50% of the race and the left side in a narrow strip, ran fast and walked up the hills. I walked all of diagonal street because of the slant, and then jogged and walked in from there. The announcer called by name my daugher and her husband cheered, we had all finished. It was such a good feeling, not just finishing, but running and training with my kids.
I could go on about the details, I was just so darn happy to be running another marathon, enjoyed it all, just loved it. My time was slow, maybe not even worthy of posting on this fast running blog, but, so what, my good blogging buddies are here. I waited for a few days to post, as the slowest time is last mentioned, that is just fine with me.
Yes, I am going to give it another shot next year, there is fun at the back of the pack, no PRs, but just the same, never give up.
Stay Kool, B of BS Rools out
1,000 commando points to Sylvie for tending our two grandboys while we ran. She was great with the kids making huts, etc.
Note to add, as I was running a lady pulled along side and said look up, bird birds were circling overhead, maybe I really did look bad, no road kill that day. I kinda miss runners talking, some many now run with music.
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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 | 3.10 | 0.00 | 0.00 | 3.10 |
| Trashed legs, that says it all, ride up Snow Canyon, legs were just not ready after the maathon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Senior Games 5k (3.1 Miles) 00:27:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Senior Games 5k, 8:44 pace, ok for no speed work, legs a litle trashed fromthe marathon.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Senior games Triathlon (3.1 Miles) 00:30:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Well, an sprint Tri with all the senior gamers - was fun, They started in 6 waves in the pool 20 minutes apart. My swim was not the best, have not swam much while getting ready for STG. Survived the swim. Before the swim, chatted wtih a lady, 60 years old, who finished the Cour De Lane IM, and did not finish the STG IM, she is going down to volunteer for the IMAZ to get an entry for next year. The reason I mention her, as the bike transistion started, seen three bikers in front of me, quickly passed them and set out for the next biker ahend, seen a guy up ahead and passed him at about mile 1. The next person was riding a Tri bike in the Aero positiion, thougt it would be easy to cathc, worked and worked, only made head way standing up to pedal, took me until the turnaound to catch her, the lady I talked to in the pool, she is one heck of a biker, anyway, small lady with a big engine, I could not believe a 60 year old lady could crank em so hard, very impressed. Anyway beat her to the transision by a couple of minutes. The run part was ugly with transhed running legs and a tweeked hammy, finished and had fun. 19th overall on the bike time out of 116 in the TRi.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 | 12.00 |
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Turtle wall run with Sylvie before leaving for home, she kicked by butt this run, and said na, na, na, na na to a couple of ladies to pass on to me. they laughed, I will get Sylvie next iem. Talked another runner who works for ths SPA for the Biggest losers, nice chat. Off to home.
Hard spin 32 miles watching packers kick butt. Legs feel pretty good. |
| Weight: 0.00 | Calories: 0.00 |
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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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Lunch spin, after work spin, 21mph effort, 48 miles - legs getting back to normal, hope for a run 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 |
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Spin two hours, watched the debate, no opinion to say - ready to run again tomorrow after giving the hammy a few days off.
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 | 3.00 | 11.00 |
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Chilly run after work, north 4 miles on JRP and back home, spin for 12 miles, nice to get out.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 | 12.00 |
| Easy two with milly, 40 miles spinning, watching the Oregon Arizona St. game. Boring game. Kinda boring working out, no races for some time. Need something to jump start me. |
| 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 | 12.00 | 20.00 |
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Running in the dark, nice cloud cover - north JRP and home, nothing special, just quiet. Spin 48 miles watching the BYU game. Circuit weights - nice tough weight workout.
Some talke with Sylive about getting a relay team together for the Lake to Lake or the 70 red rock relay.
Stay Kool, good luck to all the SOJOs, 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 | 7.00 | 15.00 |
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Run north along JRP with Sylvie and Roxie, Sylvie put me through a workout, asked me if I was recovered from STG marathon, I said 99%, that is all I had to say, chased her for 8 miles, 95% running, good workout for me on tired legs from yesterday, need more of those gut checkers, get em harder and harder. Anyway, always run better with someone to chase. Spin 28 miles watchin 2011 Kona, seems like dream, hope to get back to the IM.
We seen just a couple of runners, seen DC and has daughter running, DC is such a likeable guy, gave us a high five. Good start to the week, get is some consistent training.
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 | 12.00 | 12.00 |
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The week grinds on, the days get shorter, the time til freedom from the daily work grind seem far off, only 4 months, retirement - hum, more time to train and enjoy the outdoors, write my story, I do have a few stories to tell.
Back to the workout, bought new buds, helped get pas 48 miles spinning, legs seem to be getting stronger, start the build up, climb the wall a few times, get back to swimming, trail run in the sand, then do it again and again. Find a hill the likes me, do it again and again. I had an old gent at the Snow Canyon TT say: getting older is all about endurace, not speed, hope to prove him wrong.
Stay Kool, B of BS Rools out
Goals for 2013
IMAZ
STG Marathon (number 20 STGS)
STG Half IM
Provo Half IM
Many other races to support the 2013 goals
Biggest goal of all - swim faster and faster
I have time to blog, cannot watch the debates
Maybe I will make odd commnets on a few blogs - here I go, will you be first
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| Weight: 0.00 | Calories: 0.00 |
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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 40 miles, good effort - experts on football - |
| Weight: 0.00 | Calories: 0.00 |
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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 and work, spin at home - man, I need to get out for a run, hopefully, after work 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 | 12.00 | 12.00 |
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48 cross training miles, good solid effort - work days are messing up the training, snow today. Tricky, what do i do? Sign up for IMAZ or Cozomel? About $5,000 for a IM vacation to Cozomel vs. $1200 to IMAZ? No wetsuit for Cozomel? wow, decisions, decisions.
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 | 10.00 | 15.25 |
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Brick - 1 mile swim and Park Centre, 20 mile bike, and 5.25 mile run with Sylvie and Roxie.
Felt better than expected on the run, ran about 90% of the run, maybe some running endurance is coming back. Tending three grand kids tonight, should be fun.
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 | 14.47 | 14.47 |
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25 laps, 1250 yrds, Murray Park center, got kicked out by the high school swim team, really sucks, they can just show up and kick anyone out of the pool. I will not renew my membership. 44 miles spinning watching Kona and BYU football, nice endurance spin. This is the biggest week I have had for a few months, trying to ramp back up the training. Get back at 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 5.00 | 11.20 |
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Run along the JRP with Sylvie and Roxie, what a beautiful day, no racing today, just took it easy, Sylive has butt hurt and I have a slight right calf strain. It was fun, seen DC, a couple other runners, many bikers and a few walkers, and a snake.
Sylive pushed me out the door to go swimming at Oquirrh hills, I was the only swimmer, had my own life gaurd watching me. It was good to get back in the pool againa and work on form and getting the cardio and swim muscles back. Swam 1 mile, maybe a cuple laps more, lost count a couple of times.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spin, 21.23 mph pace, good effort - tough work schedule tomorrow, may limit my working out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Hey, spin on, lucky to get one in today. Dogs, dog days - better darn 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 |
| Early moring run, followed by a moon Shadow, pretty nice morning, no Cat. I forgot how much I enjoy running in the dark, need to do more or this. Stay Kool and Scary, 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 | 5.00 | 11.20 |
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Run north JRP and home, with Sylvie, great day for a run. Spin 1 hour - legs felt better on the run today, trying some new running low impact running techniques, hard to change old habits.
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 | 15.00 | 15.00 |
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60 miles bike - one of the last good days for a ride - weights, etc. yeah, Utes win
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 | | 11.45 | 0.00 | 0.00 | 0.00 | 11.39 | 22.84 |
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Mixed up Brick day
First Leg - Early morning run, along JRP north to 45th and home, seen a couple of dog walkers, no other runners, a little nippy out. 5.25 miles
Second Leg - Murray pool - 44 laps, 2200 yrds - converted to 6.143 cross training miles - nice swim, working on form, kicking, etc. Swim starting to come back after the layoff.
Third leg - It was such a beautiful day, took Roxie out for a run, we went north again, 3.1 miles along the trail and back home, many, many walkers and dogs on such a great day. At the turn around point, a lady passed us, we passed her back and held her off until we turn for home the last couple of hundred yrds, motivation, take it wherever you can get it. Just nice to be out on a great day
Fourth leg - spin 63 minutes, 20 mph pace, converted to 5.25 cross training miles
Nice start for the week, the next two days will likely be low miles, tough work schedule and heading to STG on tuesday.
Stay Kool, B of BS Rool out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Spin 28 miles, good little 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 | 4.00 | 0.00 | 0.00 | 6.10 | 10.10 |
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Turtle wall run with Sylvie, trail is beat up from the rain, watch your step
Swim SHAC 44 laps, nice little swim.
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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Swim Shac, 1 miles, Mtn bike ride up Snow Canyon, a little cold, nice to get a ride in.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Shac Turkey Tri (3.1 Miles) 00:28:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 4.00 | 7.10 |
| cold in STG, me and Syvlie did the nixed relay, did I say it was cold, did the 8 laps in the pool, hopped on the bike, by the time I finished the bike, some private parts were really cold, Sylvie took the hand off and did the 5k, it was fun, we finished 6th in the mixed relay divisiion. I will check out my bike splits etc. later. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Run speed walk, 14 miles along the Snow Canyon Blvd and up west canyon and home, was sore from the short race yeaterday, go figure. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| 44 miles spinning, watching a crappy game, good effort, hope to have a big week. My goal the next couple of weeks, layout a training plan for next year, big races coming. |
| Weight: 0.00 | Calories: 0.00 |
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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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Spin on, 48 miles, good effort, weights - legs seem to be recovered, run next day
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 | 11.00 | 11.00 |
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Swim, 1 mile at NW Center, talked to an IMer, tried a couple of new things.
Spin after work 24 miles - hope to run 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 | 2.75 | 0.00 | 0.00 | 2.54 | 5.29 |
| Bike, spin, 30 minutes, run/speed walk with Milly for 30 minutes, avg pace 10.9 mph, workout later to 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 | 15.25 | 15.25 |
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Spin 3 hrs and 3 minutes, no running, need to be close to home, Sylvie had some dental work that takes a few days recovery. Anyway, my butt knows it was 3 hrs, good workout to get use to the longer bike rides 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 | 6.00 | 14.00 |
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Early moring run, temps were nice, many runners out, felt good, ran 85% maybe speed walked 15%. *Note, love other runners on the parkway, keeps me motivated to chase them as long as possilbe or hold them off, did a little of both today. Talked to a runner, Andrew, ultra runner, interesting conversation.
Spin bike 24 bikes, good effort, 2 or 3 a days will soon be the norm after the holidays. Time to think about ramping up the training a losing a few pounds.
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 | 10.80 | 16.05 |
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Brick, 3 x 5s
Swim 1.111 miles - converted to 5.555 running miles
Spin Bike - 21 miles - converted to 5.15 running miles
Run - 5.25 miles along, JRP to 4500 and home, wind from the south coming home, not many on the parkway to day. Seen something old, a hill billy looking guy carrying two racoons from by the under pass, river, at 4500 south, he looked at me funny, I wonder if it is legal to trap racoons? I have often wondered the last couple of years, what has happened to the foxes, skunks, deer, racoons, etc along the river, too many people looking habitat? Not as many ducks either?
Stay Kool, B of BS Rools out, come the people, the wildlife leaves. hum |
| Weight: 0.00 | Calories: 0.00 |
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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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Lunch time spin, 1 hr, 22.10 miles, good hard effort
Gathered leaves for mulch, yard work, 1 hr 18 minutes, 20 mph avg speed,
= 12 cross training run 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 | 10.30 | 10.30 |
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21.21 miles spinning, good effort, coverted to 5.30 run miles
Spin, spin, boring spin, get back on the road dude, 20 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 7.50 | 12.00 |
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Hum, only running buddies to the rescue, Tony (100 mile ultra runner), Brett (has ran 50 marathons) and Diana (Ironman), convinced me to go on a lunch time run with them. It was like old times, fun talking about some of the runs we have done together, time flys, wow, 15 to 20 years knowing and running with all of them. It was nice of them to run my pace, ran along the JRP going north of North temple. Very happy they got me out for a run.
Spin 30 miles, 7.5 cross training miles, man do I miss running like the old days.
Stay Kool, b of BS Rools out, good to have running buddies. |
| Weight: 0.00 | 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 | 7.00 | 11.00 |
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Nice little run, 4 miles with Roxie, she kept me going, she has not been out for a run in the last week, it was fun keeping ahead of some runners, chasing others, just a darn nice day.
spin 84 minutes, good effort, 28 miles, converted to 7 cross trainng 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
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Swim 1 mile, pulled left calf muscle, run did not go well, hobbled home. It likes a few days rest may be in order.
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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Spin 20 miles, good effort,
Lat rummer band pulls - 500
Curls - two setsof 12
4 X 90 second squats
2 X 15 reps of flys
2 X 12 reps bench press
2 X 15 reps slant board, with two 30lb weights
Ab curls with excercise ball, 4 x 15 reps with 20lb dumbell
Stay Kool, today is my birthday, Sylvie is out running with Roxie, me stuck indoors with the strained calf muscle, feels a little better to 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 | 15.00 | 15.00 |
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1 mile swim, no kicking, all upper body, pulled a calf muscle a couple of days ago.
Spin 40 miles, 2 hrs, non-stop, IM race pace 20mph, good effort
Total converted cross training miles, 15
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 |
| Spin - 2 hrs, 3 min, 21 miles - good consistent effort,, happy day, got into IM Cozumel - the training has begun. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Swim, 1 mile, before work |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin 24 miles, off day, hoping to get the leg feeling better. Happy about getting into IMCM. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| 32 laps, swimming, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
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Swim, Kearns Rec center, swam 1/2 mile watching for my coach, Diana to show, she slept in. anyway, got my lessons, done a few drills, the Master swim coach also gave me some tips. Biggest tip, get more flexible. Anyway, nice of Di and Becky to help me. I was pooped after all the drills and the interval time trials, 3 x 100, to set a bench mark for improvement.
Went xmas shopping and Cosco, big bucks, came home and road the spin bike for three hours, watching TV. did a good circuit of weights, raised the weight on curls, bench press and flys. Going to get Sylive to help me with the swim stretches later. My arms look real muscleee, if my could say the same about the guy, goal is to get a six pack in 6 months.
Rest of the day, kinda boring, boring, going to watch some football tonight, hopefully get out for run tomorrow, leg is feeling better.
Enough rambling, enough, 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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40 miles spinning, football, 6 x i minute planks, 4 x 100 rubber band swim pulls, 4 x 1.5 minute wall squats, one diet lime coke, 3 oreo cookies, one bottle vitamin water, two trips to the John, Sylvie directing me on ball core stuff - darn hard, shoulder stretches, boring day, except buying Xmas presents Spider Man stuff for two grand boys. Read an interesting last four pages of pose method book on Triathon training, right on spot with positive, focus on the moment, don't let negative thoughs enter, do not let you mind wander, focus on the next runner step, next pedal, next swim stroke, never let those negative thoughts enter before a race or duing the race. I think there is something to sports physcolilgy (if I could only spell)
Stay Kool, B of BS Rools out
Ordered a new pair of compression calf sleeves, amazon, using $25 gift card. More cow bell please |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.10 | 17.10 |
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Swim, murray, 2500 yrds working on pull, looking like a needle, keeping legs up. good workout.
2 hrs spinning - good effort,
Nice start to the 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 | 13.59 | 13.59 |
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Good hard spin at lunch, 1 hr, 22.36 miles
After work spin, 36 minutes - 21 mph effort
Left leg is almost ready to run, this friday as target date, itching to get back out again.
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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Swim 1 mile, low energy, was pooped, decided to do three X 12 laps with a 30 second rest between each 12 lap set, was pooped after the first and second set, was almost ready to quit, decided to swim slow and focus on form long arm stretch, to my amazement, swam the last 12 laps 2 minutes faster than the other 12 lap sets, interesting, form counts.
spin bike, 21 miles, 20. 5 mph effort. may do some more work tonight, don't know, baby sitting tonight.
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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1 hour cyber cross machine, good effort, 28 miles spinning, avg pace 20 mph. Nothing special, may buy another Tri bike, used bike my sister has, she needs the money. It would be a very good Tri training bike, save the race Tri Bike, it is a 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 | 4.17 | 4.17 |
| Swam 30 laps, 1500 yrds before work. Nothing special |
| 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 | 14.00 | 18.00 |
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Kearns pool, arrived at 5 a.m. swam about 22 laps before my coach Diana arrived, she worked me hard on some drills, gave me instruction on stroke, something may be sinking in, hope may be arriving for a faster and more efficient swim. Swim as a mile or a little more. Very happy with the improvement.
Ran 4 miles with Syvlie and Roxie, first run on the calf in 2 weeks, got sore with about 1/2 to go, Sylvie massaged it, helped, wore my new calf sleeves, helped, easy does it. Just nice to get outside and run. A guy a met a few weeks ago passed, Chris, and yelled at me, hey the Ironman guy, it was a good thing.
Spinning, 36 miles watching the Kona IM, really helped the time go by, converted to 9 cross training miles
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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44 miles spinning, good effort, avg pace 20mph
Circuit weights = 4 x 90 wall squats, 4 x 60 balancing on each foot, 4 x 100 rubber band arm lat pulls, 4 x 35 reps ball situps with 20lb weight over, 4 x 20 ab twists, 2 x 12 reps bench press, 2 x 15 reps flys with 20lb for each hand, 2 x slant board pull ups with 30lb each hand, 2 x 12 reps curls. 4 x 1 minute planks. Sylive things I had to add 3 or 4 core excercises to the circuit.
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 | 10.39 | 13.39 |
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Early morning swim, 2600 yrds, 1.477 miles, converted to 7.39 cross training miles, working on keeping form when getting tired.
Run along JRP with Sylive and Roxie, in the snow, mud, slush, fun little run, Sylvie took pictures. nice to get out, seen DC and his daughter Carol, Sylvie took a picture of them and is going to send it to DC.
Spin 12 miles, good solid effort, coverted to 3 cross training miles
this may be an off week for training, have not decided.
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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Hard spin 1 hr, 22 mph avg, another spin, total 52 miles spinning, circuit weights, good workout. Calf if 95% healed, yeh, back t running 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 | 0.00 | 0.00 | 0.00 | 9.35 | 9.35 |
| Pool, 1500 yrds, spin 21 miles, easy day, ready to run |
| Weight: 0.00 | Calories: 0.00 |
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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 again, boring stuff, need a change, big 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 | 5.00 | 0.00 | 0.00 | 10.00 | 15.00 |
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Run 5 miles with Milly and Tony, calf was ok until about mile 4, speed walks breaks, overal avg pace 10 min miles. spin 32 miles watching football.
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 |
| Swim lessons, 1 miles or close, about 22 laps swimming and the rest drills, tough drills, rolling from side to side, all kicking no arms, about drown, good work. |
| 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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Day Dream Believer, having a great run in the snow, happy runnrs all around, just cruising, best run in some time, I started day dreaming about winning my division at IMCZ, went down, not watching where I was running, sprained ankle, black and blue. Well, so much for day dreams.
Stay Kool, B of bS Rools otu
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 | 5.60 |
| Swim 2,000 yrds, all arms, could not kick because of the sprained ankle, nice little swim, ran Ken and talked about the senior games. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Mile swim Murray Rec. ok, no kicking with the sprained ankle. |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| Badly sprained ankle, may not be able to run for several weeks, no biking? Positive side, more swimming. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| Dr appt, - severe ankle sprain, no running for 6 weeks, well, swim like a fish. Rather boring swim this morning, but nice to do something. Two hours spinning |
| Weight: 0.00 | Calories: 0.00 |
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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 |
| 1 mile swimming, working on technique, form, floating, not drowning. 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 | 5.00 | 5.00 |
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Swim at Murry Rec, 1 miles, nice swim
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| Weight: 0.00 | Calories: 0.00 |
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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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Swam a mile this morning, Murray Park Center. Worked on form the total emersion method half a lap and the Pose method the other half lap. The pose method seems faster, but wears me out more than the total emersion method. My Concern about the total emersion method, it may not work as well in rough waters as the pose method.
Swimming is getting easier for me, but, trying to hold the form together when tired is tough. I cannot wait until hitting a 50 meter pool.
Spained ankle update - swelling going down and brusing starting to go away, the bone scrap still aches. Anyways, should be good to go in another 6 weeks. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 | 8.04 |
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90 minutes spinning, good avg hard pace. 32.33 miles, nice to get back on the bike.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Swim 1 mile, Murray Rec, spin 28 miles, circuit weights, squats, etc. Nice to get a workout in. Kankle is getting better, brusing is almost gone, still aches when the bone got scraped, but, less. Swimming, darn tough, will I ever get it?
Swimming seems to be like running, requires at least 4 to 5 days a week to get decent, and be consistent.
Working at it.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Swim 1 mile, high school team showed up, the coach let me finish the last 8 laps before taking over my lane. Melllllntal game, told myself I was only going to swim a half mile, and then kept going, Any thing that is tough takes a tough mind set. Keeping working on the mental game. More spinning to come later today. Kindof a lazy day around the house.
Stay Kool, B of bS Rools out
2 hrs spinning, 20.5 avg pace, sore butt, watching football
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| Weight: 0.00 | Calories: 0.00 |
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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 |
| Spin 24 miles, circuit weights, swim 1 mile, always working on form. non eventful 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 | | 236.35 | 695.05 | 18.65 | 0.00 | 2659.34 | 3609.39 |
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| Weight: 0.00 | Calories: 0.00 | |
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