BS Rools

Brick day with Sylvie - good hard spin class (24 miles), 17 students in the class, suprising - mostly hill riding - went straight from the class and did 15 laps around the running track (1.5 miles).  Slyvie had a 5 lap head start, nature called, ran with her 10 laps, then a young guy passed me, stayed on his heels the last 5 laps, nice of him to pace me.  The knee feels much better after an hour spinning rather the right out of the shoot.   We hurried home, changed into dry clothes and ran an easy 3 miles to the never bear and back.   Runner siting, seen DC and said hi, always nice to see a Utah running legend.  I found a dog leash, carried it for a couple of miles hoping to find a dog or the owner, found neither.   My legs were darn tired for the 3 miles on the parkway, wanted to simulate how my legs might feel next weekend, well, it worked. 

Stay Kool, B of BS Rools out

spin out - 12 miles - easy, easy day

Stay Kool, bofbsroolsout

Run and Spin - partial simulation of race this saturday - ran 3.1 miles on the treadmill, 3% grade at an 8:25 pace - good effort - hopped off the treadmill, scurried to the spin class in progress - tried to sneak in the class, the instructer "BS Rools is here" - spin thru 10 minutes of her class before the next class started - good hard hill effort workout out 26 miles.  

Tina, the spin instructer does not know what BS Rools means - she thinks it is Bu... sh..., she has made some funny comments regarding BS Rools - so, she thinks I am a big BSer. 

Blogging time is at a premium this week - work hours are long, can't wait for three days off. 

Stay Kool, B of BS Rools out

Tuachahn Duathlon - St. George - Olympic Distance - run 5K - bike 24 miles and then run a 5K - Pre-race stuff - Duathlons, Triathlons - quite a to do before the race -  we arrived early to find a good spot in the transistion area for our bikes - laid out the helmet - shoes - water.  We then spent the next hour deciding how to layer, it was cold, but, we knew it would warm up and made 8 potty breaks.  Very interesting watching all the athletes get ready for the race, bikes from $10,000 to maybe $200 and more colorful outfits than the amazing tech color dream coat.  Bikers like it bright and then brighter.  

Pre-race strategy - go like heck for as long as possible, espcially hard on the bike.   The start - the sprint distance and the Olympic distance run started at the same time, everyone was off like a shot, stayed ahead of Sylvie until she turned around at the 1/2 5K mark, ran hard to just a 100 yrds short of the Snow Canyon Prky (5K turnaround), - only split for the race, first 5K split of 26:10  - The only surprise for the 5K, my right foot was going to sleep, had my no tie laces too tight (go figure) - also, could see everyone coming back, mis counted counted 40 ahead of me coming back, 102 in race.  One note about this race, people seemed real friendly yelling encouragement to runners going the other way.  

Run to Bike Transistion - took about 1:30, a little slow, fumbled with my shoes and chin strap, hands were cold, finally made on the bike and was off, going like a wild howling commando - my strategy, told Sylvie, I as hard as possible and hope to get enough of  a lead on bikers passed to hold them off in the last 5K run.  

The run packs - coming off the run, three runners led, another pack of 5 or 6 runners and about another dozen runners strung out, so with that thought in mind, try and bike pass as many as possible, made the first pass just after making right on Snow Canyon Prky and dropped that rider, passing a bike is just like running, make it a good pass so they don't hang on and use you as a pacer and draft, the second pass about a mile later headed towards Ivins turnabout, this biker was stubborn and hung on for a couple of miles, finally dropped him my going in the center lane, getting him out of my draft, the next pass about 2 miles before the turnup snow canyon, this biker held on, (just bugged the heck on of me, in a regular triathon, no drafting, must stay back 4 bike lengths or have 15 seconds to pass).  As soon as we headed up snow canyon, put on a couple of standup pedal surges on the uphill and lost him.  The climb up Snow Canyon, not sure if I was passing sprint or Olympic distance bikers, I took it if they had a colorful jersey they were Olympic distance, keep on the surge, passed another 5 bikers before the turnaround.  Scary fast fun down - shifted to the hardest gear let it ripped, my eyes were watering, even with shades on, no biker passed me, ROTC was doing traffic control, did a great job keeping cars from running us down.  Slowed for the no-pass zone, transition from Snow Canyon to Snow Canyon parkway - off again standing to get back up to full speed, took a long time to pass another biker, at this point all bikers ahead were Olympic distance riders - caught another biker just after the Ivins turnabout, he was stubborn, passed me back, I passed him and keep hard on the pedals, finally dropped him going up the bottom part of snow canyon - snow canyon, pass the 4th place lady rider about 1/2 mile from the turnaround and passed another 4 bikers. 

Feeling "Full" or Fool of myself, no one challanged me to the transistion and passed no bikers going up castle rock drive -

Bike to Run Transistion for the last 5K - Wow - legs were dead, jelly, rubber, would not take my orders, rebeled - the goal was to have enough of a lead on the bikers I passed, that they would not be able to pass me back on the run - well - so much for goals -  was passed by the last stubborn biker about 200 yrds after run transition, he said thanks for pacing him and proceeded to kick my fanny, the nex biker passed, passed me at the 1/2 5K turnaround and said awesome on the uphill snow canyon and thanked me for pacing him (I am such a nice guy) ha ha - tried staying with him, hung on for a 100 yrds, I was then passed by a Deseret Shark, don't know where he came from, did not pass him on the bike,  two other male bikers I passed, passed me back, now my spirits are getting low, then the 4th place lady passed me with 25 yrds to finish, gave it a good effort  with Sylvie running me in, she got me by a couple of yards.  

After thoughts - man, that last 5K was tough, need to work on those transitions, likely toasted my legs on the bike hurt me on the run, did not stop on the run, was not exhausted, the legs just did not have it.   I was very happy with the effort - happy with the race time and happy with the 2nd place div.   

B-thinks - being no longer competitive in running races, like the duathlons and triathlons, have a chance to be competitive, really got my motor going was fun and was surprised with the placing. 

*Note, my race time looks screwy as no way to record the bike distance and time, the race was 5k - 24 mile bike - 5k

Stay Kool, Tired Legs, B of BS Rools out

*Note, S of BS Rools report as she seldom blogs - she took 1st in her Div, had a very good race, forgot her bike helmet and rode an extra couple of miles getting her lid.  She is not happy with her conditioning, tough lady for 55, she will get it back.