BS Rools

Took Roxie with me to Snow Canyon, ran 2 miles up and then back.  Roxie was not a happy puppy on the way up, strong cold wind from the north.  She was happier going down as we seen two cotton tails she wanted to chase.  

B-think - fixing up a house and working out do not go well together, tired, sore, etc. for the last several weekends.   Now we are 99% done, bought a fitness pass to Deseret Palms, checked on the Sand Hollow Acquatic Center, I am ready to get back into routine, about time. 

Stay Kool, B of BS Rools out

Spin - 60 minutes - 22.10 miles - good hard effort -  cool down 1.9 miles

Stay Kool, B of BS Rools out

Caffeine - not good stuff - over the years, have quit the stuff several times only to relapse.  I am back off the caffeine today - my knees feel better, better mood, etc. 

Whatahey - took my truck to the dealer this morning, working from home, transmission and $400 later-  back to running, took Roxie, our puppy, three miles to the never bear and home.  She is a wild puppy, wants to chase birds, runners, etc. she will take some training.  I had several women say, what a pretty dog, nothing about the pirty runner.  We might have seen a blogger today, should have asked, looked like maybe Teena with short hair, wearing St.George shirt.  After getting back home with Roxie, went out for 6.2 miles , 3.1 north and back home, very nice day, blister starting on my right foot, darn socks. 

Spin 84 minutes - moderate effort - 400 ball crunches, free weights, hamstring ball exercises, 1 wall squat - back to basics. 

Stay Kool, B of BS Rools out

Last morning - bugs me all day when missing a workout - decided a spin class was in order, arrived early and the gym, rode Milly for two miles, 9 min mile pace, 2.5% grade, practiced fast stride turnover, need to keep working at it, lessens the impact, but, darn hard to master.  Really build up a sweat, ran over to the spin class, last one in, the instructor said Brent thinks the world revolves around him, well, I do have the moon, with Cat.  Kelly often gives me the business about running, etc. He is a super biker, not a runner.

Spectrum 10K on saturday, hope to finish before dark and not last. 

Stay Kool, B of BS Rools out

Deserte Palms gym - 30 minute warmup waiting for the class, first time at this gym.  The lights were turned off, purple hase lights on, those in white looked kool.  The instructor, good hard workout, up and and down the entire hour with 15 second breaks, not waiting for the faint of heart, another 30 minutes after the class was done.   Upper body circuit weights, free weights, good hard workout.   Now, with a race tomorrow, was this smart, well, maybe not, but my body should be use to back to back hard workouts.  

Stay Kool, B of BS Rool out

Prelude to the Race Report - 

Your not a real runner unless you can run 8 minutem miles, I was much younger and full of it when I uttered those words.  I have since learned the individual challenges that cannot be measured by time or place.   For a moment today, I was a real runner for the old B of BS  Rools and for the updated, hopefully wiser, B of BS Rools.   

Almost exactly two years to the date - ran my last race under 8 minute miles, the Moab 5 miler, ran a 34: 29 and won my division.  Little did I know at that time, my running would be turned upside down, knee surgery, cartlidge gone in the right knee.  As the last two years have gone by - more biking, less running distance, but, more running with purpose, a few TRIs, dus, etc.   I have often commented to Sylive, who has put up with my ups and downs, may never run a race under  8 minute miles again.  We have ran liklely 20 to 30 races since Moab two years ago.  

A few things happened this last week before the race: Clay was going to kick my butt if I did not kick butt, Tom offered me the the short of why we really run, Devine Miss M sent the sweetist best wishes ever, and the Quiet Prirate had my back .  Well, with those blogging buddies, I was committed to do my best, let it all hang out.  Funny thing, felt no pressure. 

Pre-race -Aleeve the night before, knee patch, bio-freeze in the moring, muscle milk and another knee patch.

Bus - the bus ride was pleasant talking to Colleen and Harry, they both won their division. 

Pre-start - two potty stops - met Mike, Mark and Misfit,  and Chad L, felt like I have known Mike for 10 years.    Mike and Mark had a PRs - 500 commando points to both of them. 

The start - Mike warned me to move up front, if you get behind after the first mile where the course funnels runners from off the road, just above the middle gaurd station up Snow Canyon, to the paved trail, the trail is narrow and can be difficult to pass on, especially if runners are running two abreast.  With that in mind, the count down to the start, 9, 8, 7 ....

Like every race, the first few rows were off like wild horses, everyone trying to set a 200 yard PR.   Mike and Mark, Harry and Colleen, were gone off like a shot.   Sylvie got hung up behind a couple of runners, I passed her a few yards after the start, she passed me back at about the 1/4 mile mark.  (*Adorned my Garmin in a race for the first time in over a year, maybe the ecouragement from my blogging buddies got me with it).   I hit the first mile in 7:31, slow for how steep the road, just could not take then pounding on the roads, Sylive hit the first mile in 7:20.  First thought after the first mile, hum, 29 seconds under 8 min miles, could I hang one, well, decided right there, give it you best to hang and hang on.  The second mile was up and down rollers, got caught in some traffic, ran an 8 min mile, the third mile, started passing runners who when out too fast.  My stride seemed smooth and reckless,  maybe I can hange on.  Hit the 3.1 mile mark at 23:50, almost 1 minute under 8 min mile pace, now the real work was soon to srart, 3. 5 up to about 4, good uphill grind, lost a few seconds to the pace, hit mile 4 at 31:30,  keep pushing, using other runners, picking someone to catch and pass, a very good mental and confidence boost, keep picking runners off, hit mile 5 at 39:50, wow, gut check time, two hill grades, have given time back to the course, mile 5 to 6 had another grinder uphill, about 5.7, turned downhill looked at my garmin, about 15 seconds over 8 min pace, really pushed the last half mile, kicked to the finish, well, I'll call it a kick.   Yea, under 8 min miles, real runner again for a day, and for as long as I run.  19 seconds under 8 minute pace.   It was nice to be 202nd out of 720, nothing like the old days, but, everyday is the good old days when running.

I have a real sense of relief, happy, felt like a competitor again, just felt good.  

Sylvie had another outstanding race, considering her problems over the last few months, 5th in her div. 

Post race, talked to Mike about his race, shared some learned wisdom about running, Met his wife.   Also talke to Mark and Misfit, sorry we did not hook up for a bike ride, likely my fault for not getting their phone number. 

Post race cool down, 24 mile bike ride along Snow Canyon Blvd, climbed Snow Canyon over the top and down the Marathon course road.  Nice hard effort after the 10K. 

Sore spots,  butt - calf, shins, quads, etc. shall soon pass

Stay Kool, B of BS Rools out