BS Rools

80 miles spinning, good effort, circuit weights, squats, inversion, etc.  Nice srart to the new year.  Felt like crap this morning, missed the big swim, drank some green goodness, felt better and did the spin, etc.  

Stay Kool, B of bS rools out

Swim 31 laps, spin 44 miles, good effort. 

Swim, 1 miles, low energy, toughed it out,

Swim 58 minutes 34 laps 1700 yrds run west canyon with sylvia nice to get out. 

 may have over done it running. Hard to resist. Love running snow canyon. Stay kool bofbs rools out

Spin. 28 miles. Easy day watching a road runner as I write ths waiting for sylve to finish her turtle wall run.   Stay kool b of bs rools out

2 hrs 12 minutes, 44 miles, spining and Deseret Palms - legs feel better today.  Hope to get a mountain bike ride in later today or tomorrow. 

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Shac Swim 43 laps, they sure keep the water colder at this pool, good and bad, you cannot stop long to rest or you will a chill.  Running later today.  8 mile run up and down West Canyon, with Sylvie, nice day for a run.  Red rock is always so great.

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One side note, got an email for STG marathon today, they finally have my marathon numbers correct, yeah, this year will be my 20th sTG marathon.  I am so excited to get into the 20 year club. 

Spin ride,  44 miles, good consistent effort.  Skipped swimming this morning, lower back a little sore.

Run up West Canyon, with Sylvie and Roxie, ran more today than speed walk, coming back.  The weather was great, felt like high 50s.  No other runners on the trail.  The Kankle is a little sore.  The STG half will not be fast, but can finish. 

Swam 1200 yrds - swim cut short, slept in today,

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Swim, 1 mile, come on man, form breaking down during the swim, low energy moring, took be 59 minutes, 59 seconds to swim 1800 yrds, slow, dragging legs.  come on man, need swimming coaching, going to masters swimming next week.

Spin class at Deserte palms, got there early, got in an extra 45 minutes, good instucter, small class.   32 miles spinning.  Taking the rest of the day off from working out, cleaning the garage, exiting stuff.

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cold windy run today wtih Sylvie, up Snow Canyon, glad we got out, chilly, chilly, we seen no one on the trail.  It seemed kinda spooky, there is an area about 3 miles up the trail where you can here the echo of your own foot steps.  Ran more than speed walked today, Kankle getting a little better each day.  The Masters swim coach at Shac asked me to come to a masters swim meet tomorrow, she has not seem me swim.  IMCZ planning is going well, signed up for bike transport and called a couple of travel agencies. 

Sylive ran 10 today, I know that I can at least finishe the STG half next saturday, I may be the last to finish, but, I will finish.

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44 miles spinning, Deseret palms, nice talkie with a couple of ladies, Stacy has done Kona, got swimming tips from her. Cold in STG today.

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Spin Deseret palms,  32 miles, boring workout.   Let the fun begin, ran 4 miles turtle wall with Sylvie and Roxie, cold day, did not want to stop.  good start to the week, this run really tested the kankle, a little sore with all the rock hopping, side stepping, sliding, etc.

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Shac swim, 47 laps, 2350 yrds, water was a little warmer this moring, what a surprise,usually almost too cold to swim.  Kankle did not likethe rock run yesterday, flat stuff the rest of the week.

Spin, alone, STG rec. center, 90 minutes, cold morning 9 degrees.  This is suppose to be sunny warm ST. George.  30 miles,  converted to 7.5 cross training miles.

Start started lazy, sleopt in- hussled off to a spin class, rode for 96 minutes, class was good, knew the spin insturctor from another gym.   Sylvie wanted to go run up West Canyon, she changed her mind, went to Shac and swam a mile working on form.  Kankle is getting much better. Hope to get back to 4 or 5 days running next week. 

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Lazy day, slept in, darn, went to Deseret palms, spin 1 hour before the spin class.  Spin class was interesting, my first retirement spin class, ONly one person in the class under 50 besides the spin master.  The spin master took no mercy on the old farts, she is a ultra runner, she stood up and did spin intervals all but the last ten minutes of class, she finally realized with about 15 minutes to go, me and her were the only ones standing and spinning, she had wore out the rest of the class.  Only one lady left early, they all gave their best.  It was a good quad workout.  went to Snow Canyon and ran 4 miles with Sylive, nice to get outside in the sunshine.   I hope the spin master keeps coming and the old farts keep coming, they will get in better shape.  

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Nice moring, family half, my oldest daughter Jeena, husband Jeremey, and two grand sons in the baby jogger. 

Jermey, pushing the double baby joger, 2 hrs flat, Sylive 2:01, Jenna, 2:27

Nice run on the kankle, ran the first 7.5 miles until hitting the steep down hill, wealked a minute, then ran the dirt in the medium, people probably thought I was nuts. the rest of the reace was speed walking with running spirts, ran in the dirt as much as possilbe. Just happy to do the race and be part of the race.  Passed Jenna at mile 10, her foot was giving her heck. 

After the race, me Devine, Di, Sue and Polly for a bike ride, around Keyenta and then up Snow Canyon and back down bluff, nice 27.5 mile ride.  Legs really fetl good on the ride.  I tried to drop Sue coming back, she stayed right with me in teh draft, man she is tough, that Kona girl can ride a bike.  

Overally, great weekend to have family having fun together.   A little sore today, but, not as bad as expected.

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Early morning spin class, arrived earyl, total 1 hr 48 minutes spinning, converted to 36 miles, converted to 9 cross training miles.   Swim at Shac,  37 laps, working on kicking and rythm.  Good tip from a Ocean swimmer from the big island, he said , work on rythm.  Ran into a Tri buddy, Charlene at the pool, she is doing IM AZ, doing a masters class. 5.13 corss training miles, got a hair cut, don't like an old koot now. 

Good start thte week, not ver sore from the race, get back to running on Wednesday.

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48 miles spinning, weights, circuit, etc.  I am tired of being a rat in a cage, change weather change.

Swim, 2000 yrds

2 hrs spinning,

Early morning swim 51 laps, tough swim, water warmer than normal, almost like a hot summer time run, zapping energy.  1.41 miles,  7.08 converted cross training miles

run, 5 miles on milly,

Spin 32 miles, circuit weights, squats, etc. nice workout.   converted to 8 ccross training miles

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2 hrs spinning watching golf,  little of 20 miles per hour.  Low key morning, grandson's birthday party today.   Meeting of the Infinite Tri team later to today.

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2550 yrds swimming, 51 laps, 7.2  cross training miles,  1.4 miles swimming.   Spinning two hours 40+ miles, watching Tiger.  Crummy outside weather day.

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5.13,  coverted cross training miles, from 37 laps swimming

24 miles, spinning, coverted to 6 cross training miles

5.25 miles running in the snow with Syvlia, hard fun

Pulling a plow today while working out, tough little workout, 2 hrs 12 min spinning, 44 miles - weight workout - benchi press, curls, flys, slant board lifts - double reps of reach - 4 x 25 ball curls with 20lb withs,  4 x 1,000 ru bber band swim pulls, 4 x 90 second wall squats (real quad burners) 4 x 35 ab twists with 20lb weights

these days are tough, 3 hrs in the basement workout room, nothing on TV, shuffle, tough days do pay off. I guess.

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Swim 3000 yrds, murray pool,  spin 24 miles, changing up form swimming from total emmersion to pose methond, not sure which I like.  the pose method is faster, but, the total emmersion method takes less effort.  Meet Kona guy Scott at the pool, he likes the old school post method and swears by it, gave me a few pointers to work on.   I will give the pose method my attention tomorrow.

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8.33 cross training miles from swimming and 6 from spinning.

60 miles spinning, 3 hrs,  circuit weights, tired rear, kankle is just about healed.  Can't wait to get outsdie. 

Run along the JRP with sylive, some snow, some ice, some slush and much fun, just so darn nice to get outsdie.  The ankle is much better, hope get out more.  Spin 24 miles watching golf.   Sylvie was very nice to run my pace and wait for me a couple of times.   We were the only runners on the parkway.  

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Have no running races in the near future, looking at a few half marathons to use as training for the IM.  

Swim, 1 mile at the pool, shared a lane wtih a Dancing hippo, well not really, just a big guy taking up 3/4s of the lane with fins and a snokel, good practice for crowded swimming open water.  32 miles spinning watching gold,  swim rubber band pulls 400, 4 x 90 second squats and 4 x 35 ab twists with weights. 

I would rather be outside, easy does it with the recovery, 3 days a week running.

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Brick Day - mile swim, 5.2 miles on milly and 20 miles spinning, no breaks between.   Nice start to the week, this week will be about a 70 mile week vs. the big last week.  I will soon focus on hard workouts as the weather gets warmer in STG, some good hill work running on the the bike, will be my focus. 

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Swim 1 mile, spin 36 miles,  hope to get a run in tomorrow.

Early morning swim, 1 mile swim, competition pool at Kearns, my coach Di did not show, we must have had mixed signals.  Odd old folks water areobices class, playing african drum music and moving, kinda weird.  

Run on JRP to 4500 south and back with Roxie,  we met six alaskan  huskies coming at us, the owner tried to hold them bac, she went down and the dogs were dragging her on the ice, it was dog chaos for a few moments. 

Turtle wall run with Sylvie, just Gorgeous day in STG, had a couple trying to catch me on the way back, held them off, nice to have a running theings to keep me motivated.  

shac, 40 laps swimming, time trial  - 38 laps in 59:49, 56 minutes for a mile.  Need to really work on my form not breaking down, gives me a base line to work from.   1 hour spinning at STG rec center, me a lady who wants to ride, will take her up on it.   4 miles run with sylvie, turtle wall, very nice run, unusual for me to run two days in a row, the ankle is getting better, not too sore, a little right calve soreness compensating for the ankle.   Cold wind while running, but darn nice to get out, get those running legs back.  may sign up for the Spectrum 10k, Sylvie wants to do it. 

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Shac swim, 2000 yards,  regular lap lanes were full, swam in the wamp pool, it was exhausting after 10 laps, asked the life gaurd to check if I could get a lane in teh cold pool, yeh, finished the laspt 30 laps in the kool, pool.  Easy day.  Spent a coupld of hours working on the bikes.

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Just couped up, had to get out, we went for a cold windy run up turtle wall, have ran this three out of 4 days, should likely keep to every other day for a couple of weeks.  Back at the heavy training tomorrow. 

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Mile swimming, shac, got a few tips from the Masters coach.  Spinning, 26 miles and STG rec, good effort.   Ran 6 miles up West Canyon, in Snow Canyon, with Sylvie, it was cold with the wind blowing down the canyon, glad we did the workout.  nice little Brick for hte day.

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Shac swim, 2500 yrds,  nice swim, hard time getting a lane, swam in the warm wading pool lane for about half hte swim,  20 mtn bike ride up west canyon and home, cold flipping ride, nice to get out.

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Spinning class, arrived early, good class, stayed after class to complete a good hard two hour ride.  I need to gear up for a biking camp next month.

Sylvie ran ten miles in West Canyon, she is ramping up her training for a couple of half marathons coming up.  I ran 7.5, half speed walking and half running. 

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1 miles swim, nice morning for a swim, swim is getting better, master class tip on pull has been helpful.  Easy day.

Stayed busy to day to keep my mind off some things.  Sylvie got me out for run north and back with Roxie, just what I needed.  Spin 30 miles, with good circuit weight workout. 

2 hrs spinning, late night, long day - services, etc.  nice 21-22 mph effort.  Seen 3 of my cousins today that I have not seen for over 20 years, nice to see them.

Swim, 55 laps, 2750 yrds, just did not have it mentally today, many thoughts hang heavy.

Spin 90 minutes, good medium hard effort, avg pace about 20mph.  4 sets of 100 rummber band lat pulls, 4 x 35 ball cruches wtih 20lb weights, 4 x 35 ab trists with 15 lb weights, inversion 8 time x 1 minute.  

May not swim for a couple of days, dermatoligist burned off a couple spots, got a whopping cought vactination today, big time fun. 

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Spin on, taking a couple days off swimming, got a whooping/tetnus shot, arm sore, get back to running in the next couple of days.  Spirits are calming down.

Spin 28 miles,  run with Sylvie and Roxie, nice little run, turned back early, wind picked up, a little too cold.  time to starting running more, ankle is feeling much better.  Switched back to Nike Air zoon Elite shoes, seems to help, have two pair left, shoes discontinued several years ago.

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Nice day, JRP, out to 3900 so and home, no never bear, a few walkers and a couple of runners.  speedwalk about 30% and 70% run, getting back, slow process..

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Keep laying the foundation,  one brick at a time - 1 miles swim and park center, 5.25 run with Sylvie and Roxie, 1 hour 20mph effort spin, 4 x 90 wall squats, weights, inversion.  Nice Brick day given the wind and cold at times during the run, building the running endurance back up, slow process.  Goal to run 4 to 5 days a week.

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126 minutes spinning, incline, 2% hill, good steady effort.

Mixed up day with dentist, repairmen, etc. 

Swimming, 2200 yrds, convereted to 6-1  cross training miles

Spin 66 minutes, good consistent effort.

Nice spin day, 3 hrs, weights, etc.  considering race schedule, fill a few holes. 

Mile swim, sluggish start, second half better, 1:02, slow time, took some rests. Snow birding it today.

Early morning swim, SHAc, started in the warm pool, one lane, after 10 laps, three ladies hop in for circle swimming, have swam with them a couple of times.  It really motivated me to stay ahead of them, they swam well.  Hope they would swim every morning to keep me going.  I stopped for a minute when the ladies got out, at 39 laps, swam another 11 laps in the warm pool and the last 10 laps in the cold competition pool.  Total of 60 laps, 3000 yrds.  I read that to show any noticable improvement, swim at least 3000 yrds three times a week. 

Going running later to today with Sylvie up Snow Canyon. Ran 6 miles with Sylvie, cold wind from teh north going 3 miles up, Sylvie wanted to turn around and 3 miles, turned around and headed back.  Ran about 80 percent, speed walked about 20 percent.  The recovery to running is going to take a few months. 

1250 yrds swimming at Shac,  2 hr spin class, good effort, Sylvie wanted to run the barrel roll trail by Santa Clara, part of the trail half marathon, Dirty Hurty, she is running next saturday.  Tough trail run looking at your step, every step, looked at a barrel cactus and biffed it, 8 miles felt like 15. 

Tired B of BS roolsout

MTNbike ride, from home to top of West Canyon and back, had a flat, tire would not hold air, rode on the tire and rim home the last 6 miles, hope I did not cause problems with the rim, hard ride. 

Early morning swim, 60 laps, 3,000 yrds. first 36 laps in the warm pool, circle swimming with another guy, good way to push yourself, swam the last 24 laps in the cold competition pool,   Good effort, getting the endurace, but, still swimming at a 56 minute mile pace, need to get that pace below 50 minutes per mile.  Going to srart attending a master's class.

Turtle wall run with Sylvie, best day of the year, shorts and short sleeve shirt, what a beautiful day for a run.  Blister on a couple of toes fromt the Barrel roll trail run a comple of days ago. 

Picked up a flat yesterday on the MTN bike, got the flat fixed, hope to get a ride in tomorrow on the road bike. 

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Run up and down West Canyon, in Snow Canyon, great day for a run with Sylvie.  More people on the trail today.  Always intereting that people want me to stop and give them directions.  I always stop, smile and tell them where to go.   ha ha,  I can see why they ask, the maps are not very helpful and some of the trails are not marked.  I don't mind stopping unless I am chasing someone ahead of me.

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44 miles in sunny STG, rode the Tri bike to gunlock/Utah hill split, front tire was flat, called Sylvie to come pick me up, something wrong with wheel or valve extender, second flat in a week.   Went back out on the road bike to keyenta and back up to the top of Snow Canyon, good effort, passed a few bikers.  Cross winds made the coming back down Snow Canyon not much fun.  Anyway, good to get outside for a ride.   Looking forward to next weekend.

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Swim 2500 yds, spin 1 hour, run 4 miles turtle wall with Sylvie and roxie. 

Easy day, mtn bike ride with Sylvie up West Canyon, fun ride. Nice to take a day off training.

Spin  2 hrs,  swim lesson, going to be hard to change old habits.

Mile swim SHAC,  60 mile bike ride with the infinite cycle team, what a tough group of riders, like at race for 52 miles of the ride, very impressed.  I took a wrong turn and lost the pack, had ahard time finding the route back to the start, had to ask a few cars to stop for directions, finally, got directions, what a weird feeling to not know where you are.  I was close to the Arizona border.

Morning swim at Shac with the Infinite Tri team, got a lesson from Di, helped.  Very nice group.  We later ran up West Canyon in rain and sleet on the way up, calmed on the way down.  It was so cool to the the water in streams coming down the red rocks..

Ride with the Tri Team, Infinite,  road the STG Half IM course, losts of good harder pace riding, flats around, Diana did a good job as the sag wagon.  Got a swimming lesson from Diana and imput from Devine, fun day..

Nice end day to Infinite bike camp, 30 mile ride and 4 mile turtle wall trail run.   This weekend kinda ramped up my motivation to get going.

20 mtn bike ride, recovery ride, also, changing time zones.

Swim at shac,  52 laps, 2600 yrds, good effort working on form, tips from Di, Sue and Rachel.  run up west canyon later today.  6 mile run up West canyon with Roxie and Sylvia

Weight workout at the gym, two hours bike ride, good solid effort. 

Swim at SHAC,  now here is something,  when I was swimming, looked up, the life gaurd was sleeping.  I asked her a question in a loud voice, she awoke, swam a few more laps, she was asleep again, woke her again with a question.  I am not the only swimmer who noticed this.  Any hoot, if she does it again while I am there, will be a little more assertive.

Trial run with Sylvie along the hills above red cliffs drive, south side, wow, what a tough trail to run, almost biffed it once.  Nice day for a little trail run, turtle wall is much better than this run. 

Mtn bike ride, 20 miles, fun in the red rock sun.  Sweet day.

Good to run a race again, longest non-stop run since severe ankle sprain, Sylvie ran well,  Sylvie, Devine Miss M (Rachel) all took 5th in our division, nice poker hand.  It was nice to visit with George Adams and Toby Salazar.  We had some knock down drag out races several years ago.  

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Moderate bike ride this morning over towards Keyenta, Snow Canyon.  Met a long lost running friend, Bruce, nice to catch up.  We are both doing Tris this year.  28.71 miles.

Swim Shac, getting back in the groove. 

Early morning swim, SHAC, worked on not resting as much each lap, 40 laps, a bout a 56 minute 1 mile pace, keep working at it.  Went to West Canyon and ran with Sylvie and Roxie,  right calf sore, took a couple of miles to warm up, ran most of the way back. 

Got a new MAC, wow, is this hard to get use to.

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2 hr hard spin class, last man standing.   20 mile mtn bike ride west canyon, fun riding day.  Went to Sand Hallow to check the water temp, still cold, one guy was out their swimming, said the water was fine.  

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Shac Swim - 28 laps, got a free swim lesson from Lindy.  Rode the Mtn bike 20 miles, fun ride, ran Turtle Wall with Sylvie.  I am a little pooped, still need to do weights today.

Mooping around today, finally decided to run up West Canyon, Sylvie went with me, was only going to run 4, Sylvie got to the 2 miles and said are we going further, yes, ran the 8 miles, got me out of my funk.

I can still learn a few lessons.  A family with 3 kids was riding up West Canyon, one of the boys was having a fit, did not to ride the bike up hill, wanted to go home, come here him whining a quarter mile away.  Non of my business, but, pointed at him and said: there are many things in life you will not like, but, this will make you stronger, his dad said exactly.   As I was heading back down from the top, seen the family heading up, the boy was no longer whining, gave all the kids a big hu Rah and said good job, the boy had a smile on his face.  

Self lesson learned - did my own share of whining about the waves starts at the STG IM, lesson for myself, suck it up butter cup.   No more whining about rough water or anything else, just train hard, do my best, let the chips fall where they may.  

Cross training day,  spin bike hard for 2 hours, about 20 mile effort on flat ground.  Did a good weight workout, crunches, etc. rubber bad pulls, etc.  Back in town.  

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Mile swim, spin 18 miles,  upper body soreness, darn weights.

Swim 18 laps at the pool, not my best swim.   40 miles spinning, good medium hard effort.  Some circuit stuff;  400 rubber band arm pulls, 4 x 35 ball crunches with  20lb weight, 2 x 90 second wall squats, 4 x 35 ab twists with two 15 lb weights.  

My weight has dropped from 163 to 158.4, want to lose another albs keep after it.

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Three mile to never bear and home,  later 7 miles with sylvie and Roxie, nice to get out, a little windy and chilly at times.   24 miles spinning, good backwards brick day.   The day is getting closer, two days to a new grandson.

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Brickday, 1 mile swim, 1 hour bike and 3 mile run to the never bear and home.  Tomorrow is the day, new grandson Hunter.   For whatever reason, lake some gusto motivation lately.  Usually, I have the training drive.   I think my slow progress improving in swimming is the culprit. 

20 bike,  8 mile run with Sylvie along JRP, north and back, ran about 85% of the time and speed walked the rest.  Running endurance is slowly coming back, ran the Spectrum 10K with no stops.  My key is to key the impact low on the knees.   Any hoot.

Easy day, 1hr spin and run to 4800 and home with Sylvie and Roxie, normally, do not run two days in a row, felt ok good effort.

2 hours spinning at 4:30 a.m.,  nice to get a workout in today. 

6.25 converted cross training swim,  swan 44 laps, nice to get back in the pool.  Need to hit is hard in the pool the next couple of weeks.

3 hours spinning, 20 mph pace effort on flat,  3  x 90 wall squats, curls, bench press, flys and slant board pull ups.

The weather certainly makes it a challenge for a good bike ride

Tired legs from big bike and swim workout yesterday, ran 10 miles hoping to somewhat simulate running the half marathon after the bike leg of the STG IM.  Avg pace 12 minute miles, I know, slow, do what you can do.   12 min. miles pretty good pace for run/speed walking.  I tried some new shoe inserts today, Dr. Scholl Gel pad sport, did not like them.  I will stick to the RRS inserts.  I cannot decide if I will go out and ride a few miles or just take the rest of the day off.  

Mind over body, tough to keep the legs going when you dog tired, going to do another dog tired brick next week. 

Training is getting more intense, 5.25 mile run JRP, 1000 yrds swimming,  31 mile bike ride on legacy parkway with Di and Sue.  Nice little workout day.  No doubt, lets are getting in better shape.

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Semi - Rest day, 1 miles swim, 1 hour spin, hard weight workout.   

Little Brick today,  3 hours spinning, medium hard, and 4 miles with Sylvie and Roxie right after getting of the bike.  Surprisingly, my legs felt real good on the run.  My conditioning may be coming around.  

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Early morning run, kinda nippy, wind.   Went out to the infinite bike shop to pick up my kit.  Decided to got to the pool, swam a mile,  18 x 100 yards,  53.33 minutes.  My form was breaking down, if I could keep this pace up, should be about 9 minutes under the time cutoff for the STG half IM.   Happy with my run and bike training progress, going to focus more on swimming the next couple of weeks, try and shave off a few more minutes and gain some more endurance.

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56 miles, with Sue, Di and I forgot his name.   Good hard paced ride, taking turns keeping on pace.  around the south west end of the valley, much of the ride against the wind, hills, etc. very good training ride for the STG Half IM.   Di did about half the ride, she did a hard 19 mile run in Park City yesterday, and I forgot is name, dropped off the pace when we turned around and the Lehi turn on redwood.   

Self assessment, ready for the bike ride, just keep up the hard work

Run - need two or three 12 mile runs over the next three weeks, 

Swim, need to swim 5 days a week the next couple of weeks, work on keeping good form when tired, need a couple open water swims before the half, Rage Olympic distance should help with a mile open water swim.  

Conclusion, training is on the right track, keep riding with Sue whenever possible, she is the Kona queen of pacing. 

Home coach Sylvie, swim 2 miles this morning as the long run has been rained out.  OK coach, did the two miles, tough little swim, pooped at the end.   Spin 48 minutes with weights after, curls, bench flys and slant board.  Energy level good, could work out some more, but, same some for tomorrow.

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Spin, spin spin, cold and wind kept me inside,  4 x 100 rubber band reps for swim pull, 4 x 90 second wall squats, 4 x 35 ball crunches with 20 lb weight, 4 x 25 ab twists with two 15 lbs weights.

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JRP, 12 miles, 6 north and back home, seems often running on tired legs, practiced forcing myself to run when the legs were saying no.   I am going to be doing this a bunch this year with the Tri cutoff times.   Nothing special about the run, see a couple other runners.

Spin 1 hour, medium effort to loosen up the legs from running.  Legs feel better.  

Good luck to everyone capturing running's holy grail this next monday at Boston.  Drink a green beer for me.

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1 hour swim, working on form, good little workout, 1 mile

2 hours spinning while watching the Master's,  Lite day of training.

Knees sore from the run yesterday, feeling better this afternoon after the spinning, hope to run again tomorrow.

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Spin, 32 miles, good grinder, ran with Syvie and Roxie, JRP, nice day, for a change.  

Bench press, curls, slant board pull ups, flys and rubber band pulls 

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2 and one half hours spinning, good cadence effort, maybe one more tough bike workout on tuesday or wednesday and then a mini taper for Rage.   

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North along JRP and home, no goals today, just easy does it.  The underpass at 45th south is flooded, had to cross the road, darn, still scary. 

Swim a mile bike 10 miles, this day will go down in history, not for something good.  This may change big marathons in big cities.

Attempted turtle wall run, ran a half mile, thunder and lightning, we headed back, kinda scary.  

2000 yrds swimming, coach Linday Lund giving me some private tips, she is so kind

Me and Sylvie ran turtle wall, windy, cold.  There was a group of young guys and girls rock climbing, the stopped and clapped as we ran by.   Kinda there way to give a tribute to runners.   I pray this is not a change for runners, the freedom, the spirit, priceless.

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2000 yrds swimming, working on technique.   Bike ride to the top of snow canyon and home, good north wind blowing, made the little a little more challenging.

Stay Kool, B of BS Rools out 

Rode the Mtn bike 8 miles with Sylvie while she ran up west canyon, boy, it was cold going up.  Sylvie is in great shape right now. 

DNFed Rage Olympic distance tri today, this is getting old,  B needs to become a better rough water swimmer.  When the swim started, hey, I got this made, just a little choppy, swam a bit over half way, the wind from the north stared up, not again,  swam hard to try and reach the green bouy, was not making much progress according to the shore patrol boat, finally called over a Kayak to take a short break, then tried again, was darn wearing me out, tried a breast  stroke, called the kayak again to take another break and tried again. Well, finally packed it in.  I have been upset with myself all day, give up Tris, passing thought, go to sprints only, a little more than a passing thought, finally talked to Sylvie about my thoughts, just need more rough water swimming, more work, more work.   Keena was there watching me today, so sad.   did the 24 mile bike, hilly course, tougher than expected.  

Well, when the going gets tough, the tough get going.   I love swimming open water swells.

Should I post this darn thing or not.    

Heck of a bike ride this morning, 56 miles, Sylvie gave me some encouragement to get out and ride, got me out of my funk from the race yesterday.   2 times up and down snow canyon, over to Kyenta twice, very nice day for a ride.  Talked to a few bikers doing the STG half IM, a race bike guy from Infinite.  Just nice to get out.

1,000 yrds swimming, a few tips from Lindy,  8 miles dirt hot run with Syvlie up West Canyon, good heat, get used to run. 

Somewhat low energy day. 

Swim 28 laps, 2 breast, 2 backstroke and two free syle, over and over, good to loosen up.

Time trial bike ride with SUTC coach colleen, hard course up and down hills with wind by the STG airport.  Happy with the hard effort, a little over 20 mph on a tough course.  about 8 riders, second fastest.

Stay Kool, B of BS Rools out 

Turtle wall run with Sylvie, beautiful day, nice to run to the top of the ridge and enjoy a great view of the valley.   Some tapering, race next saturday.

1100 yrds swimming,  20 mile bike ride to the top of Snow Canyon and back.  Feeling better about everything.

Run up west canyon with Sylvie, dusty, getting warmer, tough gut wrencher run.  Nice to get out.

Early, morning swim, Shac, 1,000 yards, converted to 5.68 cross training miles.

Afternoon bike ride, up snow canyon and over to Keyenta.  Rode the road bike gearing not as good as the Tri bike, no problem getting up snow canyon, passed a few bikers.  32 good effort miles, converted to 8 cross training miles.  Taper week, get the legs feeling good for next saturday. 

32 miles mtn bike ride, up west canyon and part of the STG Half IM run course, nice effort.

Swim Sand Hallow Res,  a little cold, just a few minutes, swim again tomorrow.

Converted to 9 cross training miles. 

Turtle wall run with Sylvie, half mile swim in the pool, easy day.

Short swim in sand hallow waves

1/2 mile swim, working on form at Sand Hallow, ran 6 miles hard with Sylive up and down West canyon.   Usually don't run down hill hard ran the three miles down without stopping and running race pace, happy with the effort.  Legs and knees feel good.   I will be happy for the race to be here.

30 minutes biking, 20 minutes running, taer

20 minute biking

STG half IM,  did not swim, anxiety,  did the 56 bike racing up and down hills and the tough half marathon up red cliffs and back to tabernacle st.  

1 hour swim, SHAC, working on form

Run with Sylvie and Roxie along JRP, pending storms,  1 hour spin, hard effort.

10 mile bike ride, avg effort,  2 hrs spinning, weight workout, good effort.

Run north along JRP and home, nice day to get out, legs are recovered from the half marathon and 56 mile bike last weekend.  Went to a swim bike/swim class, rode about 10 miles and did drills for about an hour, exhausting kicking drills.  

Stay Kool Bof BS Rools out 

Rode 35 miles today, weights, lots of core stuff. 

Two a day, ran 4 miles down to 4800 on JRP and home.  Nice little morning run.  Hotter, ran 5.25 miles with Sylvie to 45th and home, ran more than expected, getting that running endurance back.  Running on tired legs, name of the Tri game, seem to always running on tired legs. 

Stay Kool, B of BS Rools out

Nice come back week to training 

Easy run to never bear and home, spinning and spinning with good heavy weight workout, squats, etc.

Early morning swim, 28 laps with drills,  ran 3 miles to never bear and home, then off to AFRC for Keena's swim class, tough hour workout of drills, total laps about 50.  

Stay Kool, B of BS Rools out 

Early morning run with Roxie, getting hot, she was a hot dog, cut it short a mile, ran Roxie home.   31 mile  bike ride along the parkway, kept good effort on the pedals,  spin 9 miles

Stay Kool, b of Bs rools ou 

Eight miles with Sylvie, JRP, 20 miles good effort.

Early morning swim, worked some drills, really need to work the kicking drills,  run to the never bear and home, lite day, race saturday

Easy swim, race tomorrow. STG Tri

STG Sprint Triathlon,  Sand Hallow - Me and Sylvie did the sprint relay, I did the swim and bike, Sylvie did the run.   I was surprised to make the podium, sweet,  I killed it on the bike and Sylvie smoked the run.  It was a fun morning.   Two serious bike crashes, life flighted one of them.  Open water swim is always a challenge.   

42 miles mountain bike ride, top of snow canyon, top of west canyon, over to Kenyta, nice moring for a ride.

Early morning swim with Master's coach, Lindy is so nice to help me, picked up some great tips.   Run with Sylvie in Chuckawala, took a different route back from top of turtle wall, fun and beautiful little run.  It is always a treasure to run this run.

Stay Kool, B of BS Rools out

Signed up for a couple other Tris 

72 minutes spinning,  Time Trial,  TT ride with Southern Utah Tri Club,  14 miles, going like a bat out of heck, each rider leaving 30 seconds apart, trying not to get caught, wow, what a workout.  My avg pace was 20.8 miles per hour,  3 riders passed me, but, I will say they were the cream of the drop and 25 to 30 years younger than me, held them off for 12 miles.  Anyway, fun hard workout, gotta be a little crazy to be a Triathlete.

1 mile swim SHAC,  6 mile trail run, Barrel roll trail, with Sylvie, hard trail to run with all the rocks, good practice for HOmme

mile swim, 20 mile mtn bike ride west canyon.  no good stories

Sand Hallow Res, open water swim 20 minutes, Sylvie was my Kayak life guard, big crowd, too many boats, go back next tuesday when the holiday weekend is over.   Rode to the top of Snow Canyon and bike, did not see another biker.   

Training is going well, keep working on the swim.  

Stay Kool, B of BS rools out 

Hard hot run, West Canyon in snow canyon, good run, ran about 90%, speed walked 10%,  Sylvie ran well chasing down runners.  Many hikers and bikers today.  

Stay Kool, B of BS Rools out 

58 mile bike ride, Tri bike, up and down snow canyon twice, second time easier than the first, beautiful ride over to Keyenta twice.  

Early morning swim Shac, lindy giving me coaching, nice swim, 1705 yrds

Run with Sylvie up Turtle wall and on towards scout cave, turned around before scout cave and headed back, Sylvie was ahead of me and biffed it pretty good on the down hill.  Scraps and bruises.   58 tough trail run.

Say Kool, B of BS Rools out 

2150 yrds swimming, drills, ect.   20 miles mountain bike ride West Canyon

8 mile speed walk, 13.8 minutes per mile, need this practice for when running fails and I need to keep moving during an IM.  Bike was tough fun, 40 miles, up to the top of snow canyon, Keyenta, Tuacon, etc.  Nice to get out in the day.  

Hitting a heavy part of training coming up.   

1 mile swim, 20 mile mountain bike ride

good bye blogging buddies,  as some of you know, I have switched to Triathlons for the most part with a few running races.   The blog has been great, met many nice runners, and appreciate the support over the years.   I am already friends in face book with some runners on the blog.  

If you want to keep in contact, just friend me in Facebook.  Brent Barney

Thanks to Sasha, putting the blog all together and making the running community tighter.   

Stay  Kool, B of BS Rools out

For those that may wonder what I am doing the rest of the year:

Homme trail half marathon, Deseret Sharks Triathlon, Murray Fun Days 5K, Echo Sprint Triathlon, Jordanelle Sprint Triathon,  Utah Half Im distance triathlon, Senior Games Sprint Triathlon, Senion Games 5k, Kokopelli Olympic distance Triathlon, Lake Havasu Half IM distance triathlon,  St. George Marathon (my 20th STG Marathon) and lastly the Cozumel IM in December.   

Retirement has been great