BS Rools

Body be Good Miles.  Great to read the race reports and comments.  No doubt, with Gwen, the blog will help make us all better runners and members of the running community.    Personally, has not translated into improved race times, but, have raised by weekly average miles over the last three months from 50 to 70.  I would not have attempted such a challenge without coaching comments from Sasha (kind of ) Paul, Coach Holt, Kory, Tom, Mike and a few others.  A shout out also goes to Chad and the tuesday Blacksheep, get back to those workouts when the weather gets better.

B of BS Rools out,  have a great training week.

Snow is still coming down.  Sylvie bought me a new pull over head cover.  I put it to good use today.  Plowed thru 8 inches of snow.  Seen no other runners.  Checked my garmin, 10 minute miles plowing thur the snow.  Spring, Spring, spring, where art thou spring.  Fun to read all the blogging comments for painters.  May try a few more miles with Sylive later in the day if the snow stops.

BofBSRoolsOut

Treadmill tempo workout this morning.  Right away, my legs were a little tired from the snow plow run yesterday.  Broke the workout into three segments:  (all segments at .5% incline)

Segment 1 - 1/2 mile easy warmup 8 min pace (increased the treadmill gradually until at a 7 min. mile pace at 1/2 mile - ran 4.5 miles tempo with last mile increasing the pace each lap until at 6:40 pace the last lap.   Total 5 miles - Full Recovery

Segment 2 - 1/2 mile easy warmup 8 min pace (increased the treadmill gradually until at a 7 min. mile pace) ran 2.5 miles at 8.7 speed with the last 3 laps increasing the speed to 8.8, 8.9 and 9.0.

Segment 3 - 7:30 pace for two miles with the last two laps at 8.7 speed. 

Conclusion:  Total (4.5 and 2.5 at tempo pace for a total of 7 miles)  2 miles at avg. 7:30 marathon pace and 1 mile easy at 8 min. mile avg. pace. 

*Note, this is all guess work, I have no idea what my tempo pace or marathon pace is right now.  Last race was St.George marathon and averaged 7:42 pace.  Funny mental thing,  whenever I started dragging today, kicked up the pace a notch and thought about the commando points that I have been awarded and will hopefully use in a future race.  Anything to get thru a workout. 

Lunch time, treadmill run 4 miles at 8:15 pace, body be good miles.

B of BS Rools out

Body be good miles, adventure run around Murray streets as the parkway was in bad shape. First few miles were slow as she goes and then legs starting feeling better. 

Lunch time run, treadmill, 3 miles at 8 min pace, .5% incline.  Legs a little road weary. 

Completed hamstring ball excercises, roll stretches, quad stretches.  

Nothing exciting unusual today, no Holy Cows, no WOWs, no super chicks, no Gwen and no Harry Carry. 

B of BS Rools out

Legs be Good run, nice morning, not as cold, cloud cover made lite so bright.

Lunch time:  circuit upper body weights, hip stretches, quad stretches, calf stretches.  2.75 miles with 8 striders at 6:40 converted treadmill pace.  Fighting a little cold.

OJ is my favorite color for few days.

 B of BS Rools out

Lunch time run with Colleen.  We ran around the south side of the airport frontage road and over to the Wing Point golf course.  Good to run with her again.  Go Jazz , Go Mike. 

It was nice to get outside with the temp. above 10 degrees.

B of BS Rools out

Before race:  Walking in the SaltAir builing, met James and his brother.  Me and Sylvie got our race numbers and yelled hi to the darkhorse.  The darkhorse looked like all business, had his game face on early.  On the other hand, James was ready to run up the Oquirrh mountains.  We saw Sasha walk in looking very regal.  We stopped and talked to George Adams for a few minutes, form President of the SLC Track Club for several years.  No one seems to be in much of a talking mood before races. 

Pre Race Warmup:  Me and Sylvie walked out to the frontage road course.  Right away we could see that passing runners and staying safe would cost a few seconds or more off the race times.  The road had two 2-foot dry running lanes for most of the race, opened up in some spots.  This made it tricky to try and pass runners at times.  Two young girls almost got knocked down at the start, they were running side by side in one of the lanes starting at the front of the race.  It took about 1/2 to get in a good running groove where passing was less of an issue. 

Half way point or about, out and back course, the leaders were coming back, Sasha was in third, last year's winner was kicking butt again.  As we turned around the cone, passing and the running lanes became an issue again for about 1/2 mile as runners were going out and coming back.  I got stuck behind two runners longer than I would have liked, when I finally passed them, one lady runner started holding on to me, she did really well and finished 4 seconds behind.  (She was only 30 years younger than me, I did not tell her she got geezered).

The last 1/2 mile, I started to try and reel in a couple of runners, did not catch them, but almost, and likely helped my time.  Did not kick as much as normal at the finish because of the safety issue with the road.

Quickly, went back on the course to run Sylvie in, seen Jody looking strong coming in, yelled at her, she was in a zone, ran Slyvie in until she started her finishing kick. 

Race perspective, improved on same race last year 1 minute 37 seconds.  7 seconds off my best 5K since turning 50.  The best shape I have been in, this time of year, since I turned 50.  Bottom line: feel very well about mileage base, need to keep working on tempo runs and speed workouts.  (One other minor comment, have been not feeling well with a cold for a few days, energy lower than normal, don't know what this means race time as it happens to all runners.)

After race talkie, talkie:  Great, Jody ran a PR, met her and Paula, very nice WOWs.  We talked to Sasha for a minute, visited with several runners while waiting for the awards.