BS Rools

Body not so good miles - Lesson learned the hard way, super bowl food does not make for good running fuel the next day.  The first four miles required 3 trouble stops, then ran another 6 miles with non stop, with last two miles at marathon pace, ran mile cool down.  Overall pace after treadmill conversion 8 minute miles. 

Funny thing, Frank, long time marathon running buddy got on a treadmill just as I started the last 6 miles.   When we got in the locker room, he said:  your an animal.  If he only knew the trouble I had getting going, what kind of animal would that be, winnie the pooh?

May run a few more miles either at lunch or after work.  I would like to get 20 in for the day if possible.  Lastly, all you racers out there with race reports, the longer the race reports the better, we all love reading them, never boring, it puts us right there with you in the race.

Lunch time treadmill, 6 miles @ 8min mile pace, stretch, etc.  Never thought I would get in 17 today given the start this morning. 

Free weight bench press, curls, excercise ball hamstrings, situps, stretches, stick on legs, watching a magical kids movie while Sylvie did the spinning bike for an hour.  Bought a real nice Greg le mond spinnng bike a few years ago for cross training when injured. 

Pepto B of BS Rools out

Early morning run, tips of my thumbs still tingling.  Ran via the streets of Murray as the trail is still risky business, without Cruise.  Conditioning note, after about 3 months avg. about 70 per week, 10 mile easy runs have become easy.  Nice feeling after 17 miles yesterday.  But, I don't feel any faster, just wiser?  It has been nice to not lose conditioning during the winter months, normally, training would drop off. 

3.75 miles, treadmill, easy and lunch. 

3 a day - got home in time to run with Sylvie 3 miles, to the never bear and home.  Big time runner, only in my mind, Sylive showed me who is boss, kicked my butt on some fartlek.  Sylvie never tells me when she is going, by the time I got it, she is already 20 steps ahead and me now chasing.  Good for her.  She has a new face mask that help keeps her breath warmer, helps he asphma, it really seems to help.  I am excited for her. 

B of BS Rools out

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Body Be Not So Good Miles - Superman Sasha type miles, back to back 17 mile days may have not been the smartest running plan.  Ran outside, cold south wind, no energy, made a loop around 7th west, back down by the church and home.  May do some easy cross training or run at lunch.    

Body Little Better Miles - Stretching, excercise bike 10 minutes, 2 miles treadmill, recover - drink, 2 miles treadmill, recover, 1 mile treadmill.  It seems that my energy level is low, legs do not feel like 1/2 marathon or marathon race recovery, just tired.  (8:15) pace

B of BS Rools out

Body Be Good Miles - Early morning run, better energy this morning.  It took a few miles to get the legs going, keep it very easy.  A little south wind this morning, other than that, very nice run.  Although the trail had some snow packed and icy spots, the best shape the trail has been in for about 6 weeks.  Just as the trail is looking better, snow coming today.  I hope the 10K course on saturday is in good shape. 

Lunch - Munch - 10 min, excercise bike, stretching, 9 x 120 yrd striders at 6:35 pace.  Easy run between striders. 

B of BS Rools out

Legs be Good Miles - Treadmill, 8 min. mile converted pace.  Almost took a day off, it is in my blood, just run Forest. 

B of BS Rools out

Fun day at the races, the bloggers made a good showing today. The best part of the race was before and after meeting and talking to all the bloggers. 

Race Report:

PreRace Hopes/Expectations:  The goal was to run 7 minute mile pace.  Avg. race pace 7:03 (close to goal).  (8 women beat me today, got chicked by one) (geezered 3) +2

The pre-race, ran a warmup with Sylvie, 1.2 miles with a few striders.  I was a little concerned about having dead legs aftert the high mileage (for me) weeks.  Chatted with Kim, Tom and Darkhorse before the race.  Thank goodness, the road was clear with no ice, no snow and no danger, very safe race. 

Start:  Me and Sylvie were about 4 rows back at the start, the start was much cleaner than the 5K and thinned out quickly as runners settled into a 10K pace. 

Mile 1 - 6:47 split - The mile felt good, slightly downhill, followed another runner for most of the mile.

Mile 2 - 7:03 split - I could feel myself slowing a bit, hoping to settle into a pace and hold to the end.

Mile3 - 7:11 split, I thought this miler was closer to 7:30, the mile had a slight uphill and we had about a 15 mile an hour head wind..  James said after the race that he was worried the wind would shift and we would have a headwind going back.  This sometimes happens as the wind shifts later in the day,  It did not happen.

Mile 4 - 7:09 split, the miles were really starting to be hangon, every time when I felt myself slowing down, got up on my toes and picked up the pace trying to back into a good rythem.

Mile 5 - 7:06 split, it helped to see Sasha, Tom and other bloggers running back on the course, kind of helped with the motivation to hang on. 

Mile 6 - 6:54 split, really attempted to crank it up to the end.  This kind of wore me out.

Mile 6.2 - 1:41 split, not a good split for this .2, likely cost me the 7 minute miles. 

After race cooldown for a few miles. 

Overall, happy with the race, this year to last year 33 seconds faster per mile.    Kim took a group picture of the bloggers after the race.  Many ribbons were won by the bloggers. Bloggers rool.  The dragon gone wild did not breath any fire today, Tom was the fire breathing dragon today with a (PR) (I think) and beating his goal time.  Paula beat her goal time.  I not sure on the other bloggers, will have to read the race reports.  Sylvie had a good race today considering her hammy issues.  I expect she will really get in a groove the next two months.  (Got an oldprize, 2nd place red ribbon in division)

Goal Note, the guy who beat me today in my division, goal to beat him later in the year.

Happy Runner - B of BS Rools Out