| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 203.85 | 223.32 | 52.51 | 0.00 | 2298.59 | 2778.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Good way to start the year, ran with Sylvie up west canyon and back. New Year's resolutions:
What should I do? |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 | 10.00 |
| Spin and run, nothing exciting, |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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My working out is not good this week, rolling out a project phase this week, hope to get back to a good base. Huka trail shoes the best.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 2.00 | 0.00 | 7.00 | 11.00 |
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Hill repeats with the Mexican Mountain Goat - spin warmup 4 miles, 1/4 run warmup - 8:39 pace - 2 minutes repeats of 1% then 2% then 1% then 3% then 1% then 4%......ending at 8% - .35 miles at 8 min pace for cool down, nice little workout for a goat. Weight workout included. Hope to get in a few spinning miles later. The goal is a 60 combined running and cross training week. After work, spin 24 miles, 75 ball crunches.
Stay Kool, Be nice to goats, B of bS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin 22 mph, IP saved me, tired of hamster workouts, bricker in the morning. After work spin, 28 miles and ball crunches.
Stay Warm, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 | 7.00 |
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gym rat - 1 mile TM run, spin class - talked Tris with the instructor, getting tired of Murray Rec center, goofy rules, last year, will look for a new gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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4:30 a.m, 2 hr spin, boring, work today, darn, hopefully, run a few miles after work.
Stay Kool, B of bS roolsout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 7.00 | 17.00 |
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23 degrees, heat wave, slept in today until 7 a.m, when I looked outside it had snowed about 2 to 3 inches, made up my mind, put on my clown trail shoes and run 10 miles, 5 miles north to 33rd south and back home. Snow running is not for every runner, but, darn good for me, extra cushion. Decided to run the first 5 with no stops, seen no other runners the first 5, just the sparkles of the snow and a couple of walkers. The run home was station to station with a 30 second stretch break each mile. This was a nice slow/hard effort snow run, just what I needed. Verry happy with the effort. My feet were very cold by the time I got home. On the way back, seen two runners with their dogs, have seen them often on sundays, the lady always says hi, and the dogs always run up to me. The run today was a must, have painters half in a couple of weeks.
Spin 28 miles, 125 ball crunches with 20lb weigths, 5 x 1 minute wall squats, bench, side lifts, pulls, etc. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.40 | 14.40 |
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Crossing training to the max, 21. mph - legs felt good after yesterday - sun is shining, cats are smiling, dogs are laughing, gave out 90,000 commando points today. Spin 36 miles after work, nice followup working out today, going after that good week.
STYay klool bobbs rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Lite day - |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 3.50 | 0.00 | 3.95 | 7.95 |
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Mexican mountain goat workout (with Tony) warmup, 8:34 pace for all intervals, 1% gradte, 2%, 1%, 3%, 1%, 4%, 1%, 5%, 1%, 6%, 1%, 7%, 1% and 8%, 1/2 mile cool down at 9:45 pace, 12 minutes spinning - We bumped the speed to 7.0 on the TM, made a big difference in the toughness of the workout. Hills - speed work in disguise.
Later - 30 minutes spin bike, 10 second, hard as I could go interval, every minute, 29 intervals - good followup workout after the run. 23.3 mph avg pace, 11.65 miles.
Signed up for the St. George Sprint Tri at Sand Hallow, open water Tri, see if I can beat my last year time.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 | 3.40 |
| Lite day - rest, brick on friday |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Spinning class and warmup - only two in the class, boring class - swim 37 laps free style, good workout. Decided to wait until saturday for my version of a long run, 10 to 13 miles.
The spinning instructor, Kelly is doing painters next week, he is about my speed, maybe I can get him at the end.
Nice to see some of the snow melt, hopefully, the parkway will be clear in the morning with no ice.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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Run along JRP with Sylvie and Roxie, next temps, slushy, wet feet, no energy today, spin the legs out for 8 miles. Do walkers ever move aside for runners? Do runners always need to move?
Stay Kool, B of bS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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3 hours spinning, 250 reps rubber bands - swim exercises, 200 ball crunches, bench press-2 sets, side lifts - two sets. Nostalgia may be getting to me, finally hung my Boston marathon plaque 16 years later, 100th running of Boston. The day is somewhat boring, my clean the workout room, while watching football, exciting stuff.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.43 | 11.43 |
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spinner break - 1 hour, 21. 75 miles, good hard effort. spinner Bs, another hour another dollar, another day another caller, another day spinning, I am going to hollor. Cannot wait for warmer weather and the trails.
I have to admit, did not know "sage" from sage brush, thanks to Air Darkhorse, another word for me to collar.
Stay Kool, B of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Lite day for, TM hill workout tomorrow, then a mini taper for Painters Half, don't know what to expect, 6,000 runners for a half, it will be crazy, get lost in the crowd.
Stay kool, bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 2.25 | 0.00 | 0.25 | 4.50 |
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Mexican Mountain goat workout, Tony - TM inclinne at 9 min pace, incline change every two minutes, repeats, 1% - 2% - 1% - 3% - 1% - 4% - 1% - 5% - 1% - 6% - 1% - 7%1% - 8% 1-% - spin 1/4 and stretch, nice little hill workout.
Stay Kool, B of BS Rools out |
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| | Race: |
STG Half Marathon (13.1 Miles) 02:14:14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Running on a prayer, without BonJovi. No doubt, with Gwen, cross train cross train, does not translate into faster running. Althougth this was a personal worst, I would not call it such, lucky to still be out there pounding the pavement. Back to the race - PreRace - arrived an hour early for a good parking spot and plently of potty stops. We ran into Tom and Kim, hope Kim got her PR in the 5k, check her blog tomorrow. I love all the prerace stuff, colorful outfits, the excitement and the anticipation. We lined up mid-pack, decent start given the large crowd. Sylive was out like a shot, Devine darted past me, not even enough time for a shout out, then a lady running just to the left and behind took a header and almost took me out, amazingly, she was back on her feet in an instant. My legs quickly told me a story, you can finish this race if you run at my pace, darn. At about mile 4, a couple of ladies passed, the one looked like K-Power, found out later in the race she was pacing a couple of friends, paying it forward. Anyway, she looked in great shape, running at a snail's pace for her.
Back in the pack - a rose of a different color, glad to have the company, not so glad to not be able to run the tangent, sudden stops in front of me, runners 3 abreast, ipods instead of running chatter, would rather have the chatter. First loop, passed by the first 6 leaders, Paul was leading, looking strong. The second loop, starting slowing at about mile, not stops during the race. One moment of conquering - I was the only runner running up the hill at the second loop of the trail that I could see.
Finish, mustered up a kick and passed a dozen or so runners down the last stretch. The crowd really gave me a yell, thanks.
Devine Miss M - always great to see you and get race talk for a few minutes, wish we could have extended that chat a bit. Sylvie had had enough, she had a tough time the last three miles, 2:09, and was not happy with her race, wanted to leave.
Overall, glad to be out there, little kid high fives, darn great, people yelling encouragement, sweating and struggling with fellow runners, just something good about being in the game. Game on - Dog Town next month.
Stay Kool, B of BS Rools out
QP - your the best, will bloggy talk with you tomorrow, so darn tired from driving back to my grandson's second birthday party (the party was a blast with the kids). Both my daughters are training for UVA 5K and wanted to talk running, great kids.
Stay Kool, B of bS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Spin 30 min. 22.92 mph pace, good effort, 1 hr after work - MTW football reruns
Knees are a little sore from saturday, run on Wed.
Stay Kool, b of bsrools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Arc trainer 2 miles, lite day, business after work to settle, no time. Legs feel back to normal, hopefully get back to running.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 2.00 | 0.00 | 6.50 | 10.50 |
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Feels good to get back to training, 4 mile Mexican Mountain Goat workout with Tony, 2 minute repeats, 9 min pace, up and down incline Milly to max of 9%. I love this hill workout, a workout that does not bother my knees. Spinning class after work, 25 miles, good instructor. Debatin on what races and Tris for the rest of the year. It looks like the summer games Triathlon for me, open water Gunlock and Sylvie the 5 or 10K the day before. I may run the 5K.
StaY kool bofbsrools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Easy day, spin, weights - big day tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Swimming - 1 mile, getting some improvement, bike 12 miles - appraiser came to the house yesterday, turns out he was a triathlete, jealous of my cervelo tri bike, anyway, we had fun talking Tris, may get him to give me some coaching, he was 14th out of the water in the LA Tri with over 2,000.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Spinning day - met the instructor 40 minutes before class for some eary spinning and spun thru two spin classes, 60 miles, legs a little tired. Took the day off from running, a couple of tweeks bothering me, hopefully, will be better soon. Weights and things workout, side lifts bench pull ups, rubber band swim pulls to simulate swimming, curls, etc.
Stay Kool, B of bS Rools out - goal next week, big week of training, biggest of the year. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 12.00 | 17.25 |
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Tri Workout, mixed up brick
Run - 5.25 miles - Early moring dark run, fog, lite, good for running, but, a little spooky along the river. The lady with the two pit bulls was out running, this time they did not lunge at me. Nice morning for a run.
Swim - 1 mile - Murray pool - had the pool to myself, my own personal life guard, kind of weird. My arm muscles were sore from the the mile swim on friday. I have been practicing getting arm resistance on the pull back storke, getting better. Also, rubber band exercises for swim muslces. Got toe cramps at about half way, stopped and worked in out. Happy with the swim, slowly getting better.
Spin - 28 miles, 150 ball crunches with dumbell, 200 reps rubber bands swim exercises.
Good way to start the week.
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Spinning, hard 3 miles, 21.8 on tire legs, another 6 miles after work, easy day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning 40 miles, moderate effort, too cold for an outside run. My tweeks seem to be gone, Mountain Goat workout tomorrow.
Stay Kool, B of BS Rool out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
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Mexican Mountain Goat workout, 7.0 pace for all intervals and backoff incline segments.
4 minutes at 2%, 4 mins at 3%, 4 mins at 4%, 4 mins at 5%, mins at 6%, 2 minutes 1%, 2 mins 7%, 2 mins 1%, 2 mins 8%, 2 mins 1%, 2 mins 9%, 2 mins 1%, 2 mins 10% and 2 mins at 1%, - felt good, nice hard workout, without Tony, he finished before I could start. Had an excellent bookend for the workout. Hopefully, spin later today. It is nice to know I still have the legs for this workout.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Hard spin, out of control, 22.6 mph, pace, 12 miles - off to sTg |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 | 17.00 |
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Deseret palms - spinning through 2 spin classes, Iron man rock start spinner steve for the last class. 68 miles, hills, intervals, etc. Talked to a guy getting ready for the Iron Man, interesting conversation on the time taken to train. Funny thing, got accused, by a girl, after the spin class, of laughing at her because she was sweating so much. Wow, I was laughing how great and wild the spin class was following the rock star. Anyway, keep your laughs to yourself next time.
Stay Kool, bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I would not call these easy miles, ran up West Canyon with Sylvie, beautiful red rock day, I forgot my train shoes and almost spained an ankle. It was a fun run.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 | 11.25 |
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12 miles spinning, 22.4mph, nothing special - two zone bars - cherry choc. Spin after work, weights.
Sylvie and Roxie were hassled today, out on the run, by a pit bull, no owner in sight. Sylvie hit the dog with a couple of rocks. I am so tired of some dog owners.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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spin 12 miles at 22.3 mph, another 34 miles at 20 mph - trying of my resolve to stay in the game.
Stay Kool,
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
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Mexican Mountain Goat Workout - 8:34 pace, alternate upward, 1%, 2%1%3% .....10%, tired goat after 7%, stopped for a few seconds on the last three tough grades.
Stay Kool, B of BS Rools out
QP is a smart ..... pirate
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Lunch break spin at work, 12 miles, moderate effort, Nickel Back, I wantta be rock star.
Watching future rock stars, spin spin watching idol.
Tri Day Bricker day on friday.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Swim like a fish, well, swim like what, no descripton for my swimming, maybe slow and steady, Murray Park Center, 5 a.m., 36 laps, 1 miles, feel like I'm plowing a corn field when swimming, lessons coming.
Next part of the day, truck serviced, bought lovey a valentine day present, a little pricey.
30 miles spinning while watch history, Eygpt - knowledge shall set you free - there is a reason some countries do not want women educated. Hopefully, the power of knowledge, internet, etc, will change the world for the better. 200 rubber band pulls, simulating swimming, 100 ball crunche with 20lb weight.
Summary: a little tired today, not Mountain Goat Pooping, hopefully, long run in the morning.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 2.00 | 0.00 | 0.00 | 1.00 | 10.30 |
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Park city Nike store, new shoes and new jacket for Sylive, use $75 worth of gift cards, 2 new pair of Levis. Sylvie says a look like a homeless person in my old cargo jeans. Well, now what, new levis, look like who? A rock star or old mexican mountain goat?
After noon start to the run, had planned on running back and forth along the dirt trail, it was too muddy, moved on north not sure of the turnaround point. When I hit 3900 So, bridge over, stopped for a couple seconds, hear comes DC and his daughter up the ramp. Always good to see Demetrio, ran with them for a half mile north and chatted a bit. DC one of the nicest runners ever. Funny thing, after 30 years of running still run into DC like it was 30 years ago. I looked at my garmin, turned around at the 4.6 mile spot and headed back towards home. The new shoes had more cushion, less support, but worked well. I started to get tired towards the 6 mile mark, seen two runners stop ahead of me and walk, went by them and said to myself, do not let them pass me back, I held them off all the way home, good mental effort for me. There were several runners out today, seen no others I knew, most were friendly. I did not high five or hug any of them, I don't have Burt's magnet personality or Karen's sweetness.
Kool, down, did 4 miles on the spin bike, done for the day, baby sitting grandson while his dad is out racing his Lotus at Larry Miller speedway. Chit chat with Bonnie and Sylive on how to break up the legs for the Lake to Lake relay, told them I would take the uphill legs. It seems the women are worried about time, etc. Who cares, just have fun.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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one hour spin, off to the Murray Park Centre, swim 26 to 30 laps, lost count, got a free swimming lesson from an sTG Iron Man, real nice guy to take the time. I now have the endurance, need to swim with ease and speed. Hopefully, take a few lessons in the next couple of months.
Nice quite day - no pressure, not chores, just relax for a change. Sylvie cleaned my race room and moved furtniture around, thanks, owe her.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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30 minutes spin, 22.84 mph, good hard effort, lite day and week.
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Lite week continues - 22 miles spinning, nothing special.
Stay Kool, b of bsrools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 3.00 | 6.10 |
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Sprint brick - 12 miles spinning, 20mph, moderate effort, 5K on milly, 4% grade, avg pace, 9:15 - Avg HR 140 - the lite week continues - I hope to run snow canyon this weekend and swim a couple of miles.
Stay Kool, B of BS Rools out
For whatever reason, just don't feel motivated this week.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.50 | 8.50 |
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Spin Deseret Palms, 22 miles, converted to cross training. 5.5
Now the fun - my daughter Jenna, Hubby and two grandsons, Bridger and Tristan were down to the STG house for a few days. Jenna has been runnin almost two months since getting a milly, she is up to 1.7 miles at a 12 min mile pace. So, well, we needed to give her a challenge. We took her to West Canyon, branch of Snow Canyon, we run in and down the hilly dirt road for 3 miles, with an avg. pace of 9:45. I would not let her stop, kept a foot ahead of her. Proud of her hanging on, she we so excited she had to buy a running log. It was kinda like the magic of race day, never know what ou can do until you try.
Later that day went on a 3 mile hike with Tristan and his dad, it was fun showing them the red cliffs preserve.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 | 18.00 |
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Spin before spin class, class, spin until the next class, waiting for steve the rock star, witout nickel back. The class was awesome as ususal, best spin instructor ever. He is know as the rock star in STG, walks the walk, Stg IronMan, spin instructor at both Summitt and Deseret palms, also heard he works at the biggest loser camp, great motivator, giver of energy.
Jenna, Hubby and the grandsons left for home today.
Stay Kool, B of bS rools out
a couple of pats on the back today, my daughter said we were great runners, and a spinner asked how old I was and really give me some chatter being 60 and spinning for four hours.
Bottom, line, just keeping after it like everyone else on the blog.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 hours swimming at SHAc, got a couple of good tips from another swimmer, greatful for her help on breathing technique. 1 hour spinning at Deseret palsm, good hard weight workout. Kind of a lazy day watching movies, secretariat, despicable me and Alice in wonderland.
Stay Kool, B of bS Rools out
Though about the week, thanks to QP, Rad and Burt, got my butt moving. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| 2 hours spinning, while watching Nascar. nothing special. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.00 | 0.00 | 5.00 | 12.00 |
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Brick Transistion workout, mini mountain goat and mountain bike workout.
Milly pace for workout - 9:06 minutes per mile, 4 % grade (converted Milly effort 7:58 mpm)
Start - 3 miles milly, not silly, a little hilly, 1 mile spin a little over 20mph pace, back on Milly, a little hill for 2 miles, 1 mile spin, 20 mph pace, 1 mile milly, still a little hilly, back on spin for 1 mile, back to milly a mile and the finish up with spin to equal 20 spinning miles.
Dripping sweat workout, had the gym to myself, blasting the tunes,
Stay Kool, b of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Spinning 21.8 mph, 12 miles, converted to 3 miles cross training - running equivalents
A mini taper for dog town this weekend.
STay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Spin class, boring class - bought a pair of clown street running shoes, exciting to give them a try today. Sylive wants to switch from the half marathon to the 9k this weekend. I need to give this some thought, I would rather run the half marathon. I need the longer run to get ready for the 25K Buffalo trail run at Antelope Island next month. My legs feel much better today, really hammered them with monday's brick transistion workout.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
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Nice little 3 mile milly run, progressive, 4% grade, increasing hte speed every quarter mile until last quarter at 8 min mile. New clown shoes were great, Hokas. Legs seem ready for saturday. $170 for the clown road shoes. Dog Town on saturday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| SHAC - swim 1 mile, 36 laps - nice effort, work work. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Dog Town Half Marathon (13.1 Miles) 02:13:22, Place overall: 187, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 7.25 | 20.35 |
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Dog Town - Wind, rain, uphill against the wind, my kind of race. This race, (maybe in my own mind only) evens the game a bit. Other runners who may blow me away, struggle to beat the old guy on a day like this. The 9K (K9) started first, Sylvie ran well, not feeling well, 1st in her div., tough senior lady runner, better than saying tough old broad.
The start, talked to a few runners, lined up at the back, somewhat small race, maybe the weather kept some runners at home with Milly. Slow start, a block on pavement then a block on a muddy road, nice to have mud clots to shake. The race turned east headed uphill for about 2.5 miles, nice uphill stretch, runners were pretty well packed up, road was crowded witht he 9Ks coming back and the speedy halfers also coming back. Nice to see all the lead runners. Lion Queen, coach holt, etc. How long is a mile, after 30 years of running, some days, miles seem like too long, it was one of those days. The race turned north, we could see runners in the distance climbing a round hill, knoll - flat top, seemed way off in the distance. I really looked forward to the hill, chance to make up ground on a few runners. After mile 4, two runners passed me, passed back the male runner, he was walking at mile 11, and the pass of lady comes later. Good up hill grind for a mile, down 1/2 mile and back up, and down, hooked up with another old goat at mile 9, running his first half marathon at age 59, paced him unitl the water stop at mile 12. I told him I was not going to stop, put on a mild surge for 100 yrds to drop the 5 runners at the water stopped. If they were going to pass me back, they would need to work. Never seen them again. Ahead of me were 3 lady runners about 100 yrds to 300 yrds, worked it to gain ground. When we hit the muddy road pick up the pace in the mud, out kicked all three to the finish, passing the one lady who passed me at mile 4 in the last 15 yrds. I got a good cheer out of the few spectators left, well I thought it was for me, it was likely for three ladies. Slyvie gave me a good cheer, high five and had a solar blanket for me at the finish.
Summary, beat my STG half time by almost a minute on a much tougher course given the weather conditions. Happy with the effort and stamina, could have kept running a few more miles. Talked to Mike about his 9K race and Tri training later that day, always great to talk training with Mike, he has a great attitude getting ready for the Iron Man. The clown shoes worked well, kept me laughing and running.
Talking to Mike while he was spinning, got me going to Desert Palms, rode 28 miles, upper body weights.
Overall 187th out of 289
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.43 | 10.43 |
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Gym, Spin - good effort 22 mph, for 12.33 miles
Spin - after work 28.4 miles
Half marathon recovery, feel better today, hopefully, Mexican Mountain Goat workout tomorrow.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
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Spin 12 miles, hard interval every minute, shake up the legs, 26 miles spinnin during idol, 300 ball crunches with 20lb weights behind head to belly with each curl, killer.
Tri keep trying, I ain't lying,
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.61 | 0.00 | 2.50 | 3.11 |
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Odd day, Started the Mexican Mountain goat workout with Tony, took one step, no way - road the spin bike for 30 minutes, Tony still doing the workout, hopped on Milly and ran the .61, end of his workout, 8% grade at a 6.8 mph pace. My knee functions best with a warmup.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Great day for a ride, 20 miles bike, from house to top of west canyon and home, just nice to get out, I was going nuts not working out with the relay on saturday.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Lake to Lake Relay (10 Miles) 01:30:00, Place overall: 77 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Time 8 hrs, 17minutes - 43 seconds - (9:43 pace) 51.22 miles
Lake to lake relay, gunlock to Sand Hallow - some doubts about the relay, sitting in the truck for 8 legs, no fun, etc. Just the opposite, way fun. The team = myself, Sylvie, Taylor and Bonnnie (step son and his wife) a Tammy (friend). We discussed the night before, which legs to take, hard to know how you will recover from leg to leg. I had the 5th and 9th leg. It was settled, give the Mexican mountain goat leg 9. The green opps team was ready.
The start at gunlock was crazy with all the costumes. Now, what would expect if a prize is being given for the shortest shorts? Well, lets say the there was some southern exposure.
Leg 1 - Sylive, good downhill runner, got us off to a good start under 9 min miles for her leg. It was fun to cheer along the runnners as we knew this is the last time we would see many of the faster teams.
Leg 2 - This was Taylor's leg, he got worried about this leg with the uphill coming up from the river botttoms, switched him legs and took leg 2. Very good start, was rollout along, almost missed the turn off on highway 91, was in the zone, my support team had a gu and drink for me every two miles, passed 6 and had 2 pass me, happy with the leg, pace was under 9 minute miles.
Leg 3 - Sylvie, tried to talk her out of this leg and take a later leg, give her most rest, nothing doing, she wanted a hard workout. This leg is where we met America's team, crazy team with a cow bell, air horn and best cheerers on the road and beard power, hooked up with them a couple of times. Sylive had forgot the long uphill back to Snow Canyon Drive, she was beat after a hard effort. She was done.
Leg 4 - Off was Bonnie, gave her the shortest and fastest leg, she ran well, under 9 min miles.
During these legs we stopped to cheer on runners, and gave our runners what they wanted, gus, bananas, gator aid, water, etc.
Leg 5 - Taylor - leg half on city trails and half on the road, good fast leg. Bonnie was worried we would not make the cutoff times. After this leg we were almost two hours, pace, ahead of the cutoff time.
Leg 6- Tammy, not sure how much she has been training this winter, she seem pooped, about 11 minute miles. Anyway, she was tough and held the pace.
Leg 7 - Bonnie, she started out great climbing a hill then we were out of touch with her, this leg we gave back more time, her knee started to bother her and she walked much of the last two miles of this leg.
Leg 8 - Tammy, steady with the pace, slowed and walked parts of the tough dirt and up Dam Road, pace was over 11 min miles.
Summary to this point, hate giving time back to the course on relatively easy legs, but, it was just for fun, adjusted my attitude, just have fun, you will break the 10 hour time limit.
Leg 9 - my leg had heard stories, prize being given for team members running leg 9, what the heck, I could see the dirt road climbing up from the exhange, it did not look too tough. Tammy, arrived, apologizing about being slow, told her she did great and as off to tackle the hill. The hill was not real tough, it was the darn rottem footing, deep ruts, loose rocks, etc. Yes the leg was tough. Nascar pit crew was geat, when the trail shifted from dirt to pavement, changed shoes with my pit crew getting me going in less than a minute. Changed from clown trail to clown road. The crew was great.
Leg 10 - Taylor, cranked out this leg, passed 7 othe teams, we finished 77 out of 97 teams.
We all ran with Taylor ot the finish, joked with America's team.
It was great fun, and pace did not really matter, everyone tried real hard, happy with everyone's effort. We may do this next year, who knows.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.87 | 2.87 |
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spin, 23mph pace, back to training. No more basking.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
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Cross Train Spin 25 miles, 6.25 converted. Bench press, flys, wall squat, etc.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.08 | 3.08 |
| Tough day - quitting caffeine - get back in the grove tomorrow. Spinning, 21.6 mph, good effort, starting to feel better. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Rode 40 miles, beautiful day, good effort, weights = bench press, curls, flys, up pulls and ball crunchs, also, 150 rubber band pulls to simulate swimming pull. Nice to feel a little better, hopefully, have a good day running Antelope Island saturday. Tri season is coming quick, stopped at a couple of bike stores, going to upgrade my wheel set and change the back cassette for a couple more gears going uphill.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Nice day with the Buffalo, without wild Bill, and good to have 5 running buddies today. Antelope Island. We met Olaf, Mexican Mountain Goat (Tony), Colleen and new bud Kelly. This was a practice run for the 25K Buffalo run in a couple of weeks. Myself and Kelly had clown shoes, both love them. We ran the first 5 miles of the course, then up to Elephant Rock and back towards the parking area. The Mexican Mountain Goat, rock start of trail running, led the way and waited for us at each mile. Tony knew about every runner we passed. I gave it my best to stay with him on the uphill, was third up behind Kelly. I was great to run with Olaf again, we ran the first half of STG together about twelve years ago and raced like wild men against each otther in the Greek Festival 5k, fun memories. The trail was in pretty good shape after the winter. Good to see Mountain bikers packing some of the sand and dirt. I had no idea to the extent of people who use the Island. The views from the top were great over the Great Salt Lake. Looking forward to the 25K. I opted out of running the complete 25K with Tony and Kelly, getting over a cold, just did not have the zip in the legs.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Not feeling well this morning, Sylvie encourgaged, drug me, to Insta Care for the first time every, got some codine and anti-biotics, hope it kicks this thing quick. Rode 44 miles on the spin bike, 150 ball crunches with 20lb weights pull form behind head, 2 sets flys, 2 sets bench, 2 sets curls, 2 sets slant bench pull ups, and 6 one minute wall squats. My quads were a little sore from all the hard downhill trail running yesterday, they feel better spinning them out. I have more and more respect for trail runners, tough trails ahead. *Note, met a nice lady at the insta care, Calli, running her 6th marathon next month and biking with her husband from Salt Lake to Omaha to raise money for an adoption, wish we would have had more time to chat.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 | 10.30 |
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Good hard spin, lunch break, 12 miles at 22mph. Gave commando points to the Mexican Moutain Goat. After work, 30 miles spin, spin high cadence, try and get the soreness out of the quads, did help.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.39 | 10.39 |
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Lunch time spin, 1 hour, 21.58 miles, good effort on sore quads. More spinning and weights later. 1 hour spin watching biggest loser, swim rubber band stroke excercises - 200 reps, 2 sets curls, 2 sets flys, 2 sets slant board pull ups, 100 ball crunches.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Idol watching, 32 miles spinning, 400 rubber band swim pulls, 200 balls crunches with behind the head to belly 20lb weights, stretching. Legs feeling better, feeling much better, ready to train hard.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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swim, 1 mile, 1 hour and 57 seconds, best time yet, keep after it. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Spectrum 10k (6.2 Miles) 00:56:10, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 10.00 | 16.20 |
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Nice race, tough day at the races, no umph, well, enjoyed the race. Talked to Devine for a few minutes, gave Mike and Clyde a high five before the race. All three done very well. Sylive was 5th in her div. race a 54:49, she kicked my butt.
Deseret Palms - spin bike for 2 hours watching NCAA basketball -
Stay Kool, B of BS Rools out
Self Assessment - given the amount of running, results were ok, need to get in more running when possible. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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20 mile mountain bike ride, 8 miles on dirt, rest on pavement, up West Canyon and back, nice to get out for a cold and windy ride.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
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Weights, crunches, rubber band swim exercises, spin - boring workout.
I would rather be running snow canyon, riding the wind,
the only sound is the echo of my pounding stride,
the red rocks watch as my shadow goes by, without Cat.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Biggest loser - 28 miles spinning, 150 ball crunchs with 20lb weights, 300 swim rubber band pulls, 2 sets curls, 2 sets bench, should stretches. feel goooood
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Truck in the shop, day off work, ran to 4500 south and home along JRP, nice to get out, slow and easy, legs feel better. I am going to start taking a different approach to running, concentrate on endurance, not worry about speed, good approach with my knee issues.
Spin 1 hour, 75 ball 20lb dumbell reps, 150 swim rubber band pulls, slant board 35lb pull ups two sets, flys two sets. I am considering buying a new truck, get rid of the Honda, kind of a lemon.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin on - 40 miles, poor Jimmer |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Rain Rain, go away, STG rainy day - 2 hours spinning Deseret Palms - good effort - |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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West Canyon of Snow Canyon run, took our son-in-law for his maiden run in West Canyon, also, his longest run ever. I pushed the baby jogger for 6 miles, got a good workout. My grandson, 2 yrs old, had fun. It was muddy from saturday rain.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Late night spin, 24 miles, ok effort. I am back on a diet again, really want to lose 10lbs. Stay Kool, Bof BSRoolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Spin, watching loser - 100 ball crunches 20lb weights, two sets bench, flys, slant board pullups and cursl. 200 swim rubber band exercises.
Sprint Tri this weekend.
Stay Kool, b of bs roolsout
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 10.00 | 11.00 |
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Spin 30 minutes, off the spinner to run 1 mile at 5% grade, 8:45 pace. After work spin while watching Idol, 90 minutes, 100 crunches, 200 rubber band swim exercises. I bought a new wheel set for my Tri bike, the look sweet.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin 1 hours before spinning class, 1 hour class with Steve the spinning Rock start, Deseret Palms always a good class. Some concern over a hard workout the day before a race. Stay kool, B of BS Ro0ls out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SHAC SPRINT TRIATHLON (3 Miles) 00:27:11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 | 8.00 |
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Tri at the SHAC, STG Aquatic Center - Rode my bike to the race, arrived over an hour early. I got all my gear ready in the transisiton area. I was a chili moring, without stag, Sylive wanted me to be early to start for the swim. Well, I was as early as could be, 1st in the pool out of 400 swimmers. My nerves we ok, just ok, don't like the swim part, always panic. The count down, 4,3,2, 1 - I was off going like crazy and going nowhere, lousy swim time, 12 minutes and some change. I was somewhere between 12th and 18th out of the water, out of 20 on the first heat. The bike transistion went well, 1:37, I knew that I had several bikers ahead of me, could I pass them all and be first out on the run, that was my goal. I passed several bikers, including the guy swimming in my lane, going uphill to Lava Road. The new wheels on the Tri Bike were sweet, hit 43mph going down. I almost passed them all, only 2 bikers hit the run before me. Yeh, very good effort on the bike, 33 minutes and change on the bike, about 19.5 mph on a hilly course. The bike to run transistion in about 1 minute, good transistion. I lost a pair of expensive sun glasses on the bike, $1 yard sale pair, darn.
The run went, my legs were dead at the start, grass downhill and then dirt up to the paved trail. Legs starting feeling better after the first 1.5 loop, ran the second loop 1 minute faster than the first. 27:11 for the 3 miles.
The award show ususally takes several hours as they have kids race after the sprint, handed by Tri bag to Sylvie and road the bike over to the truck. We went yard sailing for a few hours, took the stuff home and road my bike back to catch the awards show. The show as over, asked the timing lady how I placed, I was no where in the results, after 30 minutes telling her my exact times, etc. she finally found me and included my time. I took third, but they had already given out the medals. She gave a third place medal, yeh. Place overall, 141 out of 326, not bad for the 4th oldest in the race.
Overall assessment, happy with the bike, need more work on the the run, practice bricks, need tons of work on the swim, goal to swim at leat twice a week and get a couple of lessons.
Later in the day, rode the mountain bike 8 miles with Sylvie while she ran up West Canyon and down, for 8 miles, she looked super strong and buff.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.25 | 0.00 | 10.00 | 11.25 |
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Spin 1 mile, mini brick - treadmill 1.25 miles at 5% grade, avg pace 8:05, progressive run moving up the speed .1 every tenth of a mile, back on the spin bike 1 miles. 8 miles spinning while watching the NCAA championship game. Weight workout, crunches, swim exercises, etc.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 8.25 |
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Crunches, Px0SYL abs, 35 miles spinning, long days, short nights,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 5.50 | 10.50 |
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Milly, 6% grade, 5 miles at 9:10 pace, gut wrencher - darn fan, can't live with them or cannot live without them, the fan was blowing my hair like a fabio commercial.
Self Assessment, need at least one of these workouts a week, give me the old guts to hold on.
Idol Spin, 24 miles, BSX365 workout, have lost 5 lbs in the last two weeks, another 8lbs to go.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning 2 hours, watching Idol, surprised Pia is gone, legs sore from yesterday. Hopefully, get to the pool tomorrow.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| swim 37 laps, a little over a mile, worked on rotating my hips, without Elvis, good effort, lessons coming soon. Rode the spin bike for 1 hr, part BSX365 workout. Bought new swim goggles, goofy tone up shoes an Sylvie's request, scheduled a Tri bike fitting session, did my taxes, owed both the IRS and state, not good. Darn, wanted to run this morning, hopefully get out tomorrow for 10. No races coming up this month, just hit it hard training getting ready for summer Tris and trail runs. Sylvie is making cookies and brownies, watch what I eat, have lost 6 lbs, another 8 to go before mid May - getting stronger, with Stalone. Stay Kool, bofsbroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 | 20.00 |
| nice brick workout, back to back fairly hard spinning classes, 10 miles on the parkway, to 3300 south and home, soaking wet, but, the run was not too bad. Runs in the weather are always worst looking out the window. Consistent run, did not stop except for a couple of seconds at the turnaround point. To my surprise, seen several runners, three bikers and a few walkers. I am guessing runners just got to run with races coming up. My brick today was the first of many longer bricks getting ready to August half iron, get me tough mentally. I ran in the clown shoes today, good cushioning, but, about a minute a mile slower than my race day Nike Volermo. Happy with the 70 mile week, need to put several of these back to back to back to bump up my fitness. Sylvie wants to run the Pine Valley 15 miler trail run in August again. This would be a good long training run for the half iron, will likely sign up after after consulting with my daughter. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| Spin cadence workout while watching the Masters, glad tiger did not win. Tough BSX365 workout, bumped up bench press another 5lbs. Good workout, getting stronger, without Sly. Interesting chat with Mike Warren about his upcoming Iron Man. Stay Kool, Bof BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| spin on - part bsx365 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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After work run to the never Bear and home, spin 28 miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spinning 12 miles at 22.4 mph pace, nice effort with Adell.
Swimming lesson, tough workout, one arm drills, etc.
STay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 | 21.00 |
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Spin, 3 hours, spin closs, spin for an hour between classes, sencond spin class with the Rock Star Steve, always motivates for a great effort, fun class to chat with a few spinners.
Run with Sylvie, up Snow Canyon to 3 ponds trail, tough 3 mile run in sand, we ran 50 yards, walked a few steps, then go again, good workout.
STG was beautiful this weekend.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 | 12.10 |
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Swimming, SHAC, 1,000 yrds, good effort, a little over 1.1 miles, converted to 5.1 miles running, 28 mile bike ride to the top of Utah hill and back home, beautiful day for bike ride, nice to get off the spinner and outside.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spin, work 22.94 mph, 30 minutes - good effort
Bike Fit - Tri Bike - riding off and on for about an hour. Nice to get the bike fit done, now can practice in Aero position.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin, cadence workout, felt guilty, ate a big brownie and intended to veg out watching TV, that lasted about five minutes, 90 revs plus per minute.
My darn work schedule is so busy, no time this week for big workout, guess it will be a lite week. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 | 5.75 |
| Busy week, off workout week - spin 29 miles, weights, crunches. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Work all day, ran with Sylvie and Roxie along the parkway, it was fun to get outside. Several bikers, just seen 2 runners. We seen a turtle on a log, the biggest pit bull ever, a family of geese, 5 black little dogs together, and a partridge on a ..... Well, need to work again tomorrow, make a few extra bucks. Stay Kool, B of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 | 5.10 |
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Swim - 2,000 yrds, good effort, lite week, hit it hard again next week. Put race tires on the Tri bike and a new cassette better for hill climbing. I missed the SL half or marathon, first time in 9 years have not done either the full or half.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Good spin effort, 2 hrs 12 minutes, 44 miles, coverted to cross training miles. Bench press, flys, abs twists with weights, ball crunches with 20lb weights, etc. This is a good basic workout to launch from.
Stay Kool, B of BS Rools out, happy easter,
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin cadence spin on - very good effort, 43 miles at 21.5 mph. I need a running race to get me out of my funk.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Spin on my friends, spin on - I don't drink often, but when I do, its moutain dew |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Quickie at lunch, spin 12 miles at 23.2 mph pace, nice hard effort, crankin it up.
Spin, weights, crunches, abs, etc. while watching idol, heading to deseret palms tomorrow for a couple of days vacation, well, not a vacation from working out, vacation from work.
Stay Kool, b of Bsrools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 | 19.00 |
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Swimming SHAC, 1 mile, good effort, spinning at Deseret Palms, 32 miles, Steve the rockstar always does a great class, run with Sylvie, Red Cliffs Deseret Preserve, up the Turtle Wall trail, circle back to Snow canyon parkway and back up to the preserve parking lot, Very kool run and fun. Very nice brick day, swim, bike and run, started out sluggish the first mile on the run, legs then starting feeling better and had a very good run.
Volunteer spots gone at the finsih like STG Ironman, guess we will not go down for the race.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 miles spinning, cold and windy day, lite day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 5.50 | 13.50 |
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First ride on the Tri Bike after the fitting, new wheels, new helmet and new carbon shoes, new race tires, bike is scary fast, I mean real scary fast in aero position. I started out shakey in the position, after the first 6 or 6 miles then starting feeling more comfortable and rode most the remaining miles in aero. *Note, it was windy as heck, tough riding in the wind. The aero position really makes a big difference cutting down the wind resistance.
Back to Deseret palms, me and Sylive went to west canyon, ran up to lava caves trail and ran up to the caves, a mixture of sand land lava rock, fairly tough climbe. The was our first time on this trail. The lava caves were Kool. We then race down the sand trail, it was hard and fun chasing Sylive down the sand switchbacks. I thought for sure one of us would biff it. Finally caught Sylive just before hitting the main West Canyon trail. We ran up a couple of more miles and back to the truck, really windy day again, sand in the eyes, total run estimated a little over 8 miles. The was a very good start for the week. I think we are always going to workout on sunday before the ride back.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 8.25 |
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Spin, watching NBA playoffs - good to see boose loose. 32.35 miles spinning.
Signed me and Sylvie up for the Hell Hole 5k.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 10.25 | 11.25 |
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Little bricker - 17 minutes spinning, 17 minutes Arc machince, and 1 mile Milly at 8:15 pace, 4.5% grade. Nice little lunch time workout. More training later, Stay Kool, B of BS Rools out
Spin watching biggest loser, 29 miles, cadence. Weights, 50 crunchs, etc. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin, 2 hrs, boring, gotta do it, swim run brick tomorrow. Darn, work , getting in the way of running. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 5.05 | 10.05 |
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Brick workout - 20.20 miles in 54 minutes, 22.44 mph pace - good hard effort.
5 miles on milly, 4.3% grade, 8:43 pace.
Rode my bike with Sylive while she ran 8 miles on the JRP, moving sag wagon. Nice day for a ride.
Talked to Mike for good 30 minutes a couple days ago about his STG Iron Man on saturday, wish him good luck, I think he has an excellent shot at qualifying for Kona, natural born athlete. Mike offered to do the Ironman with me at my pace next year, how good a buddy is that? give me swim lessons, etc. Man, wish I could have went down this weekend to see him finish.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Swim, 1 mile, Murray rec. seen to getting somewhat stronger,
8 miles biking along the parkway.
Off day today.
Stay Kool, B of bS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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Run to the never bear and home, kindof a funny weather day, wind changing direction, colder than it may seem. Happy mother's day - spin 28 miles, moderate effort, weights, crunches, wall squats, etc. I need more sunshine.
I got the sunshine talking to Mike about his completion of yesterday's IronMan, way motivating, I signed up for STG IronMan 2012, just after registration opened at noon. I need a big goal, got one now.
Stay Kool, B of bS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spin 50 miles watching NBA playoffs - good effort. May run today, had to take yesterday off, shots in the knees, back to training.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 7.37 | 10.47 |
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Lunch time quickie workout, 12.5 miles spinning and a 5K at 9 min mile pace, 4.5% grade. Not often I get a few minutes for lunch time workout, nice. Stay kool, B of BS Rools out
Spin watching idols, 24.25 miles |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 2.25 | 5.35 |
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Milly, 4.5% grade, 27 min, 5k, 9 miles on the bike, avg pace 22.5 mph, off to STG
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.75 | 20.75 |
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3 hours, 9 min spin, at Deseret palms, good effort, spin through two classes. Steve O, great spin instructor, did last year's IronMan, DNFed this year's IronMan, going for it. He had a great attitude, get right back up and train harder, real competitior.
Sand Hallow, opent water swim, what was I thinking? crazy, wind blowing, boats causing big waves, Sylvie had a hard time controlling the Kayak in all the turbulance, the swim around the big rocks was tough, had to stop five or six times to rest. At one point, swimming for 5 minutes, looked up, still in the same spot, one point waves were crashing over my head. Only good think, know how to survive in rough waters.
Need work, work, work on the swim.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Hell Hole 5K (3.1 Miles) 00:36:54, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Well, what we do for fun, me and Sylvie ran the Hell Hole 5K in washington, what a tough 5K. Straight down .5 miles, back up, then rollers east, and then back up a 30% grade the last quarter mile. This is the first race beating Sylive this year, about 2 minutes ahead of her.
Little red devil girls, 9 teenagers were dressed up in red devel costumes, they all took off like a shot, the game was on, see if I could pass them all before the finish, picked them off one by one on the hills passing the last devil gril just before the last 1/4 mile climb. I asked each of them as I passed, hey the devil wears prada, no reaction.
Suprised, legs felt well after a hard workout week. I may have got over the hump, my body seems to be adjusted to 3 hours a day working out with good recovery for the next day. The shirts were black, fitting for the devil.
Number in the race? maybe 70 to 89, small race. It was fun hard.
Afternoon mountain bike ride up to the top of West Canyon and back, saw a rattler, seen a couple of horse riders, no others.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Tri bike blast off, rode hard for 20 miles, almost all in the aero position, fun ride out past Ivins and up through Keyenta and back.
4 miile trail run with Sylvie, up Turtle wall trail, Red Cliffs preserve. We seen our first deseret tortise today, kool, The end of the run is at the top of a platuea, over looking Ivins, Santa Clara, great view of red rocks up Snow Canyon. This is a very fun run, we plan on doing it every sunday before we head home.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Spin, moderate pace, nursing a sore right calf, hopefully run on Wed. Bought a Kayak today, nice.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin, 20 miles, weights, squats, crunches, etc. boring TV.
lite week, every third week is a lite week.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Watching the idol, spin on, Haley will be the winner - stretching, knees feel better today.
Stay kool, B of bsrooolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
STG Tri - Sprint (3.1 Miles) 01:49:58, Place overall: 220, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 | 11.60 |
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STG Sprint Tri - Sand Hallow - Swim .47 miles, Bike 12.4 and run 5K.
Swim = 25:06, T1=2:15, Bike=42.47, T2=2:30, run 37:12
Placed 223 out of 390 - 55th on the bike time.
Sylvie dropped me off at Sand Hallow and headed back to Deseret palms to take the oldest son, wife and kids on a hike in the Red Cliffs preserve, they had fun, seen a deseret tortise. I told Sylive I would ride back home, after 24 miles back, with a heavy back pack, next time I will call for a ride.
Goal for the race, relaxed swim with no panic - Started at the back on the bouy line, Mike's advice, still had several encounters with swimmers, felt good on the swim. A lady volunteer stripped my wetsuit, thanks. Best open water swim yet for me.
The bike was hairy, scary, - rode hard, was in the top hundred on the bike time. Scary - at the turnaround point, a lady passed me in the no pass zone, she appeared to be doing the Olpmpic distance, and another male rider was turning back, she wen down hard and was yelling and swearing at the male biker. From my point of view, they both looked at fault, her trying to pass in the no pass zone and him not looking before doing the U-Turn. They both likey have a different take on the crash. Scary always in the bike. One big hilll on the bike coming down, speeds in excess of 40 mph going over a cattle gaurd at full speend, not a ride for the faint of heart. I was pleased with the bike, passed close to 50 bikers, this really says how slow I am on the swim.
The run was tough, tough, not a good day for the old knees, hobbled along and finished. I mustered up enough speed to out sprint a younger male at the end, did my rocky twirl and all was done. The finish line girls got kick out of the twirl. Got a nice medal for finishing, my darn run time cost me 3rd and maybe 2nd. Well, not in it of the hardware, just glad to be out there.
After the race, stuck around and cheered for the placers in my diviision. It was a beautiful day at the beach. Next race - Utah summer games triathlon. It was fun to be out there with all those good atheletes - old goat beating 164 of the younger set.
Post Race Assessment - keep working on catching water, hip rotation, etc. Somehow manage the run to get under 10 min miles, maybe a sprint trot series. Also, go harder on the bike, let up some saving it for the run, never again in a sprint, save all the time I can as who knows what will happen on the run.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| Spin 42 miles, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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My workout days are boring, spin, spin - hope to run on friday. Spin
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No working out for a few days, doc orders - knee shots today - got scolded for over doing it. Darn.
Stay Kool B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day two, on the bench, setting in the bleachers, waiting for my turn, the pounds are adding up, soon I will be free again, fabio will have nothing on me, my hair will be flowing in the wind (if I had much hair), feet will not touch the ground, flying along, singing a song -back to the bench - coach has shook me from dreaming - wait wait -be patient, not a patient - looking for the next race, may to the fridge.
Stay Kool, b of bs rool sout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weight workout - bench, curls, flys, etc. 150 crunches, etc.
Still not able to ride or run, likely a couple of more days off, the knee is finally starting to feel better today, some pool theraphy. It is darn hard to be on the bench, reassessing by eating, etc. , making some positive changes.
I signed me and Sylvie up for the senior games, hard to admit I am a senior - doing cylce hill climb up snow canyone, time trial 34 miles up by Zions, 5k, 20k and triathlon, Sylvie is doing the same except for the cycle time
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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30 minutes spin ,weights - easy do it, without big
stay kool, bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Biking 14 miles with Sylvie, from Deseret palms up snow canyon 3 miles and back. Nice to get out, knee feels much better. first time Sylive has been on the bike for over a year, kindof training wheels for her to be back on the bike. She needs some practice for her senior games Tri in OCt.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.67 | 11.67 |
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Shac, swimming, 1.3 miles, 86 lenghts of the pool, tired Brent.
1 hour spinning, weights.
Stay Kool, b of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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rode mtn bike with Sylvie, sag wagon for her, up west canyon and back, 8 miles. hot, hot, Sylvie ran real well in teh heat.
24 mile road bike ride, up snow canyon 3 miles, up thur Kyenta, down Hgw 91 to lava road and back.
*note, aximum, take 2 weeks off training, takes 6 weeks to get back to the same spot.
Heat training, time to acclimated to the heat, tough ride.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Break of dawn, ridt from Deseret Palms up west canyon, nice moring, seen a road runner, large hawk setting on a big red rock, lots of bunnies, I was the only one in the canyon, very nice ride, hit it hard the whole way, knee is feeling better each day.
Turtle Wall hike run with Sylive, started on walking, finally ran after the first half, mile, ran all the up hill and walked the steep downhill, knee felt back to normal. about 2.5 miles on running and 1 mile hiking. Felt good to be out there again. We seen the deseret tortise again, cute.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 | 11.10 |
| Spin, 44.4 miles, take time off, pay for the comeback, will take a couple of weeks to get back in the groove. good workout, 100 ball crunches with 20lb weight, 4 x 1 minute wall squats, curls, flys, slant board pullups, bench, 200 rubber band swim pulls, abs, etc. Starting to get my mojo back, without powers. I need majic powers, hopefully back to 8 miles running on friday. Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 | 2.80 |
| 30 min spin, 22.4 mph, good hard effort, 11.2 miles |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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JRP, river watching ride, rode a flat tire the last 2 miles home, nice two hour ride. Weights, crunches, rubber bands, wall squats, etc.
Have been in a funk the last two weeks with a few issues. Hope to hit training hard this weekend and be ready for the race next saturday. Hopefully, I91 to gunlock will be open for the race, fire will be out.
Good luck to all those bloggies running UVA, will be there in spirit.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Nice to get out for a run, headed north along JRP, hit the dirt trail and ran down to 4500 south and home. The underpass is floored at 45th, talked to a few runners, everyone said hi. Ride later today. We went to yard sales - bought books, hew horse shoe set, and a few other oddities.
Rode sag wagon with Sylvie for 5 miles, windy, nice to ride along, Sylvie did about 10 X .25 mile pickups during the run.
20 miles bike, good effort. Funny thing on the big, went by and older couple looking at the river, sang "Setting by the dock of the back watching the tide roll away as I rode by, got smile out of them.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.33 | 14.33 |
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sPIN 32 MILES, SWIM 1 MILE - NICE LITTLE SD WORKOUT, SAG WAGON FOR SYLVIE. 75 ball crunches 25lb weights, 150 rubber band swim pulls, 2 sets x 12 flys, 3 x 1 minute wall squats, 2 sets flys, 2 sets upward rowes.
STAY KOOOL BOBBS ROOLS OUT
Finally feel like I am shaking the funk of the last two weeks. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.67 | 5.67 |
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Lilte day, spin spin, yard work - no fun - take it back, did have fun talking to Di about he Boise Half Iron Man on saturday, she did great. Talked to Mike about his UVA marathon, he did great, very good that close after the IronMan, he is tough
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 0.00 | 0.00 | 3.00 | 7.30 |
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Brick workout - 12 hard miles spinning, avg pace 23.2 mph, run 4.3 miles along the parkway, ran part of the way the Sylvie, nice to get out, I miss those 70 mile weeks running.
Mild workout in the morning, headed to STG tomorrow night, get out of town.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall trail run, Red Cliffs preserve - seen golden eagle, 3 deseret tortils, heat runing 95 degrees, tough little run, knee felt good.
Stay Kool, b of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Deseret Palms, spin 1 hour warmup before class, 1 hr spin class, Steve O, great class. good workout.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Utah Summer Games Triathlon (3.1 Miles) 00:34:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 6.25 | 9.35 |
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Could not record my race timel correctly, as the race time calculater is not consider bike and swim time. 1 hour 43 minutes.
Gunlock resivor, to Snow Canyon High School, up lava trail and back for the 5K.
1/2 mile swim, 15 mile bike and 5K run.
The start - got the tires pumped up, Red Rock Bike guy adjusted by back brake, thanks
BSed with some guys in my division, fun talking Tris, it was then on, got on the wet suit, the water was cold, 2 waves 5 miniutes apart, not use to starting with a 100 swimmers, got kicked and bumpled and kicked, kinda panacked, rolloed over and back stroke, roll back free, etc, finally not in a groove after the first bouy and swam the rest fairly smooth.
Swim 24.3 minutes
T1- 4.04 minutes - slow transistion, getting off the wetsuit, getting dry and stuffing the bag, clean transisition.
Bike - 39.37 - 22.7 mph - good bike ride, passed several bikers, none passed me, one young guy called me a machine. Course had a couple fast hills, 2 fairly good uphills and the rest was rollers, fun fast ride, happy with the bike ride. My seat came loose, had to scoot my buy to the back of the saddle.
T2 - 1:35 - good fast transistion, Snow canyon HS track, hard a tough time getting my legs going, maybe cooked them on the bike, finally felt better the second half.
5K - 34:12
Overall, very happy with the race, getting my Tri experience with each race.
*Note, my spin instructor won the race, if anyone has any doubts about the value of spin classes, no doubt, they help like heck.
This now makes 8 sprint Tris, 5 pool and 3 open water.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 2.50 | 0.00 | 0.00 | 3.50 |
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Turtle Wall run, beautiful morning, red rock trails, kool stuff, legs not recovered from the race, ran better pushing the uphill. Father's day was fun, seen my two grandsons, dad, and one of my daughters. Everytime a family comes together, best place.
Self evaluation from the race - do not panic on the swim, smooth calm and strong, check fittings on the bike before racing, run - pick up those darn feet. All together, happy with the effort, room for improvement.
STay kool, B of bsrools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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spin 40 miles, good effort, weights, crunches, etc. - boring workout day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Ran with sylvie after work along JRP, nice run, half trail half pavement. rode 20 miles moderate effort, legs recovered, move on, move on, no doubt, without Qwen.
Stay kool, B of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Two hours, 40 miles, sore butt, 150 ball crunches with 20lb weitghts, 2 x 12 set curls, 2 set flys, 3 one minute wall swats, etc.
Stay kool, B of bS rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin spin spun, 2 hours 40 miles - watching NBA draft, Peanut butter Jimmer Time
My training partner for the STG IM has backed out in leau of the Cordalaine IM, darn, hopefully, she will still give me swimming lessons.
Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Swim, 1 mile, working on form, hip rotation today, repairman at the house, hope to get in a run later today. Spin, weights. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 2.00 | 6.10 |
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Early moring run, JRP, flooded at 48th, 45th and 78th, beautiful morning. Headed off to work. 8 or 9 miles biking, ate a few bigs. yuk, big training day tomorrow.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 7.40 | 14.40 |
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Bricker - ran with Di and Polly, from Di's house, around daybreak and back, 7 miles, it was nice to have them pull me along, really appreciate, needed to start some longer runs. We then rode the bikes up 90th south and around Herriman, fun ride, and back to 13th west, and back to Di's house, rode 29.51 miles. We were going to ride farther, but, Polly's hamstring was bothering her, she has not recovered completely from the Brazil Iron Man. It was nice to train with a couple of Tri Geeks. *Note, the Tri bike was slick today, nice ride. It was nice to get a confidence builder on the run, just keep moving de feet.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Spin, 24 miles, weight workout, crunches, etc. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin, 12 miles at 22.6 pace, lunch time - after work spin 28 miles at good effort.
5K on the 4th, watching Sylive do the dirty girl on saturday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 2.00 | 9.50 |
| Liberty Park - wood chip run, 5 laps around the park, started getting a blister, quit a couple of laps early, it was nice to run at the park, many people out enjoying the day. Home, bike ride 8 miles, nice effort, smoked a couple of guys on bikes, that they were hot stuff, let the old guy pass them. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
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Yard work early morning, before it got hot, heat run with Roxie to the never bear and home, nice to take her for a run, she had a blast. Pool swim 1 mile, tough swim, low energy, toughed it out.
me and Sylive went to Wheeler's farm to check out the dirty girl course, could not really determine what was what, except cottonwood creek is way high.
Stay Kool, B of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 2.00 | 7.30 |
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Heat is on - the heat is on - heat acclimation run again today, 5.3 miles along JRP trail, tough little run. Bike 8 miles, good effort, weights, rubber band swim pulls, crunches, etc.
Dirty Girl - took pictures of the Mircro Tech dirty girl team today, was fun to watch the girls get dirty, good cause. Sylvie had fun, Bonnie had fun, the team had a blast, the MC was Rob, my one time swim coach. Any hoot - funny to take pictures, I got mud water splashed on me several times.
Stay Kool, bof BS Rool sout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 | 14.10 |
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Rode the Provo Half IronMan bike course, 56.4 miles with two Deseret Sharks, Di and Heather. The ride has fun, threw in 3 X 3 mile intervals and have Heather a good workout, she is doing a half Iron in two weeks. It was good practice for me being down in the aero posistion. We were going to run a few miles, not time, Di was head to Starvation.
Stay Kool, Happy Holidays - B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Murray 5k (3.1 Miles) 00:31:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Fun morning, nice to be part of the race, no fast, but never give up, My daughter beat me for the first time, her husband pushed the double baby jogger and beat Jenna. Let freedom ring.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.35 | 10.35 |
| Spin, 21 mph avg pace, 41.75 miles -watching the tour de france, time goes bye bye when watching the tour. Bench press, 2 sets. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
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Spin 12 miles, avg pace 22.6 mph, good effort, 10 second hard pickups every 2 minutes. 1 mile running on Milly, 4.5 percent inclind at 10 min mile pace, home workout spinning 6 miles, avg pace 20mph. May attend a free Tri clinic next friday, swim bike and run parts of the Half Iron course.
Stay Kool, B of BS Rools out
Dog owners, poodle with diarehha, not fun, hopefully have her stopped wtih no food for 24 hrs and feeding her rice. Sylvie is not a happy campter bathing a poop dog two days. We think she was fed something on the 4th that did not agree with her.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.50 | 0.00 | 0.00 | 9.00 | 12.50 |
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Spin 26 miles, good effort, Deseret Palms, great spinning coach, knows his stuff, aka Iron Man and winner of several races.
Run with Sylive up turtle wall trail, hot as heck 102 in the shade, next time take our water belts, nice workout.
Swim pool and hot tub recovery.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.10 | 13.10 |
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West canyon, up snow canyon, Sylvie gave me a wakeup call, almost bagged the run, she said: so you think you want to be an Iron Man, get you butt moving, went froma no show to a good uphill run 4 miles and back down. Nice my butt kicked more often.
1800 yards swimming, SHAC,
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 miles bike, weights, crunches, rubber bad swim exercise, etc. Short workout. Get with it on monday. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 3.40 | 8.65 |
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Spin 36 minutes, 13.6 miles, 22.6 mph pace, good effort. Run after work, nice temps, to 45th and home along JRP. *Note, I am bumping up my running mileage this month, increase running endurance, so far so good, slow but sure taking it easy on the knee. Signed me and Sylvie up for the Pine Valley 15 miler on dirt roads. We did the race last year, tough run, good strength builder, great views, bumping up to the Half coming. Have loast 3 pounds, hope to lose another 10 before the end of Aug.
Stay Kool, B of BS Rools out
Stunk big time at 45th, like sewage water with the water flooding the underpass, the high water has sure made running less inviting along the river.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 | 8.60 |
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Hard spin at work 12 miles on tired legs, 21.2 mhp, spin class with Sylvie, good class with Kelly as the instructer, several spinners commented on surprised to see me in the summer time, good to talk to a few of them. Sylvie had trouble finding a bike not broken.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run to never bear and home, nice little run. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 13.50 | 15.50 |
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Bike cooking - rode the half iron Provo course with a Training group 56 miles, - coach Keena training group, my friend Di was there too - rode the first several miles following the 11 riders, just getting the feel of what was up with this group, finally decided to take the lead and do a 3 mile interval, well, that started the hard riding for the day and broke up the pack, 4 riders went with me following in the draft. I put in another search to the half way point, about 8 miles, one rider tucked in behind me and followed to the turnaround point, strong rider. The ride back, Coach Keena took the lead and me and the strong male rider followed in her draft for a couple of miles, took the lead, with the big male rider following me, dropped coach Keena, we took turns breaking the wind the next 10 miles, good riding, we dropped the other riders. Anyway, to stop boasting, very fit and strong group of triathlets, felt good for the old man, 60 years old, to lead most of the ride. Ran a couple of miles after the ride with Di to see what my legs would feel like, not too bad. Started cramping on the bike with 5 miles left, need more electrolites on the ride.
Happy with the workout. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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two hours spinning, weights, crunches, etc. lite day - planning next week - need two good hard swimming workouts, maybe three,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 6.00 | 14.10 |
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Early morning run along the JRP, circled a few times around the loop, along the dirt. Endurance practice, legs a little tired. Good effort bike ride 24 miles. Good start to the week.
Stay Kool, B of bS Rool sout
Baby sat one of the grandsons overnight, he is wondering what to ask for at Xmas, said he would like a camera, but thinks th elfs would make the camera look like sponge bob, Funny stuff.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 | 10.60 |
| Spinning, spinning, spinning, good hard 2 hour effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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1800 yrds swimming this morning, will I every be a good swimmer? Slow and determined, I am determined to get better, swimming two days a week.
Spin - watch the Tour - don't care who wins, just not concedor.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin 2 hours, after helping Sylvie - boring workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 6.00 | 11.25 |
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Early moring run along JRP, nice temps, nice runners out, good to get out, followed by 24 mile bike ride. Nice morning, headed off to STG for a long weekend, will be off the blog for a few days, only smoke signals.
Stay Kool, b of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Open water swim, sand Hallow Res. first one mile open water swim and without stopping, slow, but finished in 59 minutes. Sylvie said it was like herding cats, she rode life gaurd in teh Kayak, I likley swam more thatn a mile, per Sylive, not keeping a straight line. Very happy, gives me confidence for the half iron coming up next month.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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West Canyon of Snow Canyon, good hard 10 miles on the dirt road, ran to the top, back down a mile and then back to the top, the best run I have had for several months. It helps that I have ran more this month than each of the last several months. Sylvie ran great, we raced the last 100 yrds to the top, beat her by a few steps, she kicked my butt good on the down hill. This was a good training run for the 15 mile trail run in pine valley, in two weeks. We did it last year, tought run on dirt roads, hell hole 15 miler, three miles fairly flat, down hill, for 4.5 and then back up 4.5.
Stay Kool, b of BS Rool sout
Funny part - the biggest losers were walking the dirt road, I always give them a hi five and tell them great job. Today I did a chant, they got a big kick out of it, "I don't know, but I just herd, her comes the biggest loser heard, sound off ( ladies sound off while laughing, they got me laughing, could not finish the chant). Anything to keep me entertained while running. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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20 mile mountaim bike ride up west canyon, nice ride, seen no other bikers or runners, just 4 japanese tourists, said hi, lady said hi, hi back, kind of funny, hi hi must mean something different in Japanese.
Stay Kool, b of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
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Run with Sylvie up Turtle wall, nice hard short run, seen no tortises today. Off back to home, home. Spin 28 miles, good effort -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.06 | 12.06 |
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Lunch time spin, 22 mph, 24.36 miles, spin class with Sylive, good hard effort, 24 miles. Garn, spinner is doing the Tri at blackridge on saturday, funny, he is 64 and worried about me finishing ahead of him. I guess, one competitive, always competititve, a couple of slow old guys battle it out - battle at blackridge.
Stay Kool, BofBS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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41 miles spinning, watching media days Pac 12- time to back off a couple of days, same workout time, moderate effort. You likes to diet, help?
Stay Kool, B of BS Rools out
weights
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Lite day - spin 8 miles - too much going on. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to the never bear and home, along JRP - tinkering with shoes, foot turnover etc. I am somewhat concerned about he logistics of the Blackridge Tri, T1 and T2, not knowing the bike or run course. It is always slower the first time you do a course. Normally, I will ride and run the course before.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Escape from Black Ridge Triathlon . (3.1 Miles) 01:32:46, Place overall: 103, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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Started the morning with a target on my back, Devine was going after me and so was Dianimal. Well, neitther passed me, but I had a head start, finished ahead of Devine chip time, Di beat me chip time, but much less than expected.
The morning, 4 a.m. awoke to the alarming sounds of Adell. Let the cat and dog out and in, gathered up all the Tri stuff and headed for blackridge, not an easy place to find in the dark. I got a choice transisiton spot, the weather was perfect. Chatted with Rachel, Bec, Diane, Garn and a few others before the race, nice chit chat, everyone seemed to be concerned about one of the parts of the race (bike, run or swim) mostly worried about the swim.
The swim, got on the wetsuit, decided to be agressive, don't be intimidated by getting kicked. This was my 4th open water Tri, and best swim, all free style, no stopping, sighting was pretty good except for one of the small white bouys. To my surprise, got out of the water before Devine or Di, I am a slow swimmer, had a few minute lead on both because of the wave start times, in actural time, they both beat me on the swim.
The bike, wore the aero helmet for the first time, for the first few miles against the wind with some uphill was tough, passed 27 riders on the bike. don't know my bike time, but really hammered it, saved nothing for the run. I had one guy that passed me, I would pass him back, finally passed him for good the last 1/4 mile.
The run, wore stiffer shoes today with new cushion inserts, how far is that 5K anyway, felt much longer than a 5k. *Note, swim, bike and run without stopping, good stamina.
*Note, seen three bikers pullted off the side of the road with tire problems. bummer
The post race was fun, meeting Cat, Bec and meeting Kelli for the first time a second time (one of us has old timers as my dad calls it) Tri talking, just like running talking after the race is the best, fun stuff. Cat got third, it was just like Xmas for her, was so darn excited for her. Dianimal got 1st in her Div. she is really in good shape this year, no way I can stay ahead of her for one minute at the Provo Half IM. Bummer for Kelli, won a marathon, no trophy, no prize, not nothing, sounds like a Curt Catmull race, cheap skate race directing.
It was nice to get 3rd in Div. and good to get a trinket or two, felt bad for Garn, he won the division last year and finished out of the awards, he was really dissapointed, and was really disappointed when I told him in spinning class I had signed up. *As me and Sylvie talked, you can never count on anything in a race except your own hard effort, you could come in 1st or dead last, never get too high or low about race results, always another race.
Back to earth, from the Tri HI - have much to get ready for the next several months, training plan in hand for Aug - 15 mile Pine Valley trail run, half IM, open water swimming, etc.
Stay Kool, B of BS Rools out
105th maile out of 197
134th overall out of 330
Swim - 11:54
T1 - 4:04
Bike - 43:39
T2 - 1:12
Run - 32:00
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 | 14.00 |
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Spin 2 hours, moderate pace, loosen up those legs, couple sets of weights. I then took Roxie for a run, walk along the parkway, ran about 4 miles and walked about 1.25. It seems it did help loosen the legs. I likely cooked my legs too much on the swim, hammies are tight. Funny thing about races, the small reward, small glory moment is quickly gone, the next day is the next day, move on to the next hopefully small moment of glory. Glory is finishing, and feeling god about the effort.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Spin 22.20 mph for 36 minutes, spin 20 mph for 96 minutes - 3 + 8 cross training miles. Bench press two sets. Di was real postive today about my swimming, getting coaching from her, fron another co-worker - can I do what they say? Well, going to try tomorrow morning and open water swim on friday. It all makes sense on dry land, no sense when all wet.
BS Rools Confused.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 | 8.35 |
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Early, swim, 1,000 yrds, working on form, lats. Spin class with Sylvie, good hill workout. 5.75 cross training miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 7.29 | 10.29 |
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Milly run - lunch will wait - ran partial Mexican Mountain goat workout. 4.5% inlcline progressive run, moving up the speed a notch each quarter, avg. pace, 9:10 - practiced leg turnover. I have been given a challenge to run 60 miles this month from my daughter-in-law. Well, I will take that challenge, really not many miles, but, quite a bit for me considering.
Spin after going out - birthday party - 25 miles spinning.
All recovered from the Tri - getting ready for the 15 mile race this weekend.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin 20 miles while Sylvie groomed Roxie, off to STG for the weekend
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Early morning open water swim at Sand Hallow - Sylvie was my sag wagon in the Kayak - nice swim, 1.2 miles without stopping, not fast, but getting in a groove, feel better about the upcoming Half Iron in 3 weeks. The water was warm, the morning was great, a few waves crashed over my head from water skiers, but not too bad.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Pine Valley 15 Miler (15 Miles) 02:53:00, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Well, maybe I read too much, we decided to carbo load to the max last night and this moring, trying to get in 2400 calories, heard Japanese Olympic team members eat 2400 calories before a marathon and read in the Triathlon bible the same thing before an IronMan. Well, we went village Inn last night a pigged out pancakes, crepes, bacon, etc to load up. We at ham and eggs, banana, brownie. It is darn hard to load up on food in the morning. I not sure if any of it helped, just mor pit stops before the race.
We ran this race last year, tough 15 miler at 8,000 feet elevationi, first three miles rolls up hill, then the next 4.5 miles winds down dirt roads, drops down several hundred feet, feels like the hell hole 5K times 5. No starter gun, just a small race, about 50 running the 5K and 50 running the 15 miler. The starter - ready set go - Sylive was off like a shot, did not see her until the turnaround point. I settle into a 10 minute mile pace, sounds slow, but given the degree of difficulty running on a forest dirt road, not good footing, rocks, slants, etc. nice even pace. I ran in my clown shoes, really helped with the footing.
The first three miles were somewhat uneventful, except the 5kers coming back at us, kinda chaos as everyone was looking for footing on the dirt road, no crashes. At mile 3 the course starts its decent of 4.5 miles of downhill with a few switch backs climbing back up, This part as tough on my knee, slowed down a bit. (found out later than Sylive got a nice blister on the bottom of her feet going downhill) Getting blister is easy on this course with the poor footing and steep downhill in some sectins. I passed a few runners, maybe 2 or 3 on the downhill. I had a couple kept passing me on the downhill, I would pass them on the uphill. The guy, as we reached the last little uphill before the last steep downhill said, don't worry as he passed me, you will get me back on the uphill. One note, some teenage kids did a great job at the aid stations, already had the gu open, great job.
The turnaround, points Sylive was coming back up, about .5 miles ahead of me as I headed down, she did not want to talk, she was in a zone. I hit the turnaround the same time as the couple, they were going to run past the turnaround for some reason, I said, hey stop, this is the turnarouind, got them going the right way, good sportsmanship, I could have let them keep running, the guy was in my division. No matter, never seen them again, they faded as we started back up hill. I had one girl pass me on the uphill, I was surprised she did not run the downhill faster. I caught a glimpse of Sylive on the first swittchback going up, she yelled, I yelled back, seen her the next few swithchbacks, getting closer and closer, I finally caught her the last .25 miles before topping out over the last big uphill. She had a big blister and was walking, walked with her the last 100 yrds to the aid station, said I was going to run it in, she stopped to tend the blister, and most walked in the last three miles. I won't call it beating her or rubbing it in, she may have beat me without the blister.
The las three miles were tough, the first year in the last 14 years I have not been in marathon shape this time of year. Did a run walk the last 1.5 miles, walk 10 steps, run 100, on and on. The support kids were great yelling how good I was doing, sprinted in the last 50 yards, gotta put on the show in case of a photo op. Sylvie finished about ten minutes behind. We both won our division. As we get older, not many older people show up for the real tough races. One other guy in my division, the guy who passed me on thew dowhill and his wife was in Sylive's div. We took our medals, Sylive got us a couple of free shirts, we were done.
Takes from the day, need to get in much better running shape for the Iron Man, expect I will be ok for the half Iron as the course is flat and on asphalt. This is the longest run me and Sylive have done since last year's STG marathon. It was tough, felt weird, watching all the runners doing a long run as we drove to Pine Valley. As much trouble I have had with the knee, could have done about a 5 hr marathon today. I am going to sign up with my daughter and her husband to do Stg next year.
I know, this is a long race report, just something about a longer run that makes you feel good, still have the guts to carry on when dead dog tired.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Mountain bike ride, early morning beauty of Snow Canyon, nice ride, recovery, get the juices moving, it is always a joy to take this ride. 20 miles
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spin at lunch, 22 miles, 22mph avg pace, good effort on tired legs. Somewhat boring, looking forward to the next race.
Spin, weights, 28 miles, legs starting to feel better, moderate effort.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Spin again and again, 44 miles, watching 67 channels, hopping and hopping. tight hammy, needs some work
Stay kool, bof bsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Off week, following the race, getting back in the groove tomorrow. 28 miles riding, avg effort. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 | 20.00 |
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Swim, run, bike - brick - Murray Rec. 1 mile swim, tough, less resting, 10 run with Sylvie north along JRP and home. We seen a couple old running buddies, Demetrio and George, nice chatting. The run was like the worst 10 miles of the worst marathon. Struggled, but finished. I used my legs too much in the swim, need to work on not using them much. Nice hard effort biking. I expect this workout will somewhat simulate how my legs will feel on the run in a couple of weeks. Sylive ran good, waited for me a few times.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Biking - 56 miles, tough little ride - yard saling - inversion board - rustic amwaa (needs fixing up, good buy for down south), cow bells, 1965 book Edgar Allen Poe short stories, Amway book filled with Coke trading cards from 1964 and 1965, about 300 cards, may not be worth anything, but cool. Cattle horns, sheep horns, and a few other interesting things. My kids all get a kick out of the odd things we pickup as gifts.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 15.00 | 20.25 |
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Early morning run - north along JRP and home, nice morning, practiced run / walk, run 200 steps, walk 10, 200 steps / walk ten - expect I will need this in a couple of weeks. road the bike 60 miles, good even effort. Man, all this working out sure eats up the day. Weights - curls, side lifts, pulls, rubber band pulls, ball crunches, squats, etc.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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Hard 16 mile spin during lunch, worked on turnover. After work, 25 mile spin, inversin board a few times, it seems to be helping my knee a little. Hope to swim in the morning.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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Mile swim before work, swimming is tough, well tough for me. It took me about an hour. Spin class with Sylvie after work. Going to Denver for a couple of days, will be off the blog.
Spin class, 21 miles, somewhat boring, trying to get Sylvie in biking shape for hill climb in Oct.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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Run with Sylive, up west canyon of snow canyon, passed several biggest losers, from the biggest loser training camp. It is always fun to give them high fives, good job, etc. There was a start biggest loser, running all the way up the 4 miles, slow, but, moving right along. When she loses that 100 lbs, look out ladies, she will be one fast and tough runner.
Stay Kool, B of BS Rools out, in mini taper mode.
Spin at deseret palms, weights - 20 miles
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Bike ride up the hill climb course for the senior games, rode to the top of snow canyon on the pave road, just gets steeper and steeper the further up. this will be a challenge, fun going down.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
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Spin 1 hour, 20 miles, milly two miles at 4.5 % incline, 9 min mile pace. Good little brick
StayKool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Cross training taper mode, nursing a calf strain, easy does it the next couple of days. 24 miles riding, new hydrotail on the bike, ready, set, go like he......l
Stay Kool, B of BS Rools out
Anxiety - longest Tri this saturday, of my short Tri career, 10th Tri. worry, worry, worry, about the swim, the bike the run, calm down, this is not your first long rodeo. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spin 24 miles, weights, crunches, squats, etc. Tapering is for the birds.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Hard spinning effort, taper workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Provo Half 70.3 (half IM) (13.1 Miles) 06:54:56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 19.20 | 32.30 |
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Maybe I have had too much fun in my life? Hum - it was a fun day. I will start at the end, rather than the beginning. A few years ago myself and Sylvie ran the Disney World Marathon. When we were traveling back home, a man, maybe in his 40s, was wearing his Mickey Mouse finisher medallion, he was so proud, he kept looking at it, you could tell he was hoping people would comment about the medal. Well, I did talk to him for quit a few minutes about his race, his eyes lit up like Xmas. Well today, I was that guy, not the 7 min guy, but the boyesh guy so proud of having that finisher medal around my neck, I did not want to take it off, wear it everywhere.
Race day, up at 3:50 a.m., hours like a marathon, took a benedril to get at least few hours sleep. I forgot my flashlite, the transittion area was on wet grass, could have used the lite to catch worms or better, setup my transisition area, borrowed a flashlite, used the potty a few times. Yes, anxiety about the swim, just cannot seem to shake that feeling.
Ready, set, Go - the swim was off, in muddy old Provo boat harbor water, weird, my arms an legs hitty the underwater vegetation. The swim seemed like two miles, rather than 1.2, I was second to last getting out of the water. Funny thing, these people in the half IM can swim, you cannot fake the longer distances like you can the sprints. I was not too nervious on the swim, had some sighting issues for the red bouyes, the sun from the east caused some issues, swam a couple hundred extra yards. Man was I glad to the swim over with. Wake up call for the IM next May, need to improve big time on the swim. 59 minutes 30 seconds, is slow, double that time 1:59 and the cutoff is 2:20 - (swim = 1.2 miles)
The bike - plan = hammer the bike with everything I had - my goal was to pass 50 bikers, well, with 398 bikers already ahead of me, beating me out of the water, should not be too hard. Stopped counting passing when hitting 70. There is some danger passing bikers, they don't always keep a straight line, give them as much room as possible. Did not see the crash, but seen a male biker laying in the weeds, over by the west side of Utah lake, holding his head and not moving, could hear the ambulance and Para Meds coming, hope he is alright. This stretch of road is dangerous, hard to see the pot holes in the shadows and impatient trucks pulling boats trying to get around bikers, can't wait a couple of minutes. The biking went great, my time was about 2:32, don't have the offical times, maybe even faster, really hammered the ride. I also won an unoffical award today, most color coordinated bike and outfit, kind of funny two people commenting on my garb, I do like red, go utes. Or, was it the hooters on the back of the Tri top? (Bike = 56 miles)
The run - I knew this would be a problem with the calf strain, limped along, ran and walked the entire run. I now know what Mike W. was talking about, tri geeks do not wear ear phones, they actually talk, it was fun talking to so many and getting hang in there, (I must have looked dead dog tired, 3 people gave me one of their gus, how nice is that) I seen eight kid mom from the blog and a lady from Deseret Palms in the race, they both did well. (Run = half marathon)
Overall, my goal was to finish and break 7 hours, met both goals, less a calf strain, I think I might have broke 6 hours with my fast bike time. As I got to the finish line, the annoucer called my name, yeah, Dianamal (long time running and Tri buddy for 15 years) was there to great me with a big hug, she was proud of me as she encouraged me to give Tris a Try - I am not good about following advice, she did not advise I jump from a sprint to a Half IM. Di, took third in her division, tought division and set a PR, she was so darn happy. She did great setting a PR in the heat.
Post Race - Di got my drinks and food, helped me sit down. Another guy, his first half IM, helped me get up. I could hardly walk with the calf injury after the race.
Cosco - went with Sylvie to Cosco, drove one of those electric shopper carts, Sylvie dropped me off at the door. I had only driven ten feet, and one of the managers of Murray Rec. seen me, said: want are you doing, I thought you would be out running today, not in a handicap cart, told him the story, yeah, he has done some crazy things.
Well, time to go, need to polish the finisher medal a few more times.
Stay Kool, B of BS Rools out
Swim = 59:30
T1 = 2:47
Bike = 2:38:15 - avg pace 21.2mph
T2 = 2:59
Run = 3:13:10
Total time 6;56:39
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Deseret Palms, easy does it, spinning. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Ride to Kayenta, circle Santa Clara, started off at a moderate pace, not knowing what to expect, a guy and lady rider passed me, that got me going, passed the lady and guy, lady passed me back going doing the Kayenta area, passed her back, she passed me, passed her, it was fun pushing it hard, talked to her a few minues, we may do it again a couple of weeks.
Stay Kool, b of Bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Spin, watching football, no running to at least 4 weeks, stress fracture, knew something was wrong during the half IM. Hope to be back at hard training in a couple of weeks. I may team with Sylive for Kokoppelli, do the swim and bika and her do the run part. Stay Kool, bof bS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Spin class with Sylive, good hard hill climb effort. Talkie talkie with a couple of Tri Geeks and the instructor doing Lo DA Ja.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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32 miles spinning, good effort, watching Ok St and Arizona. good to get back in the saddle again.
Stay Kool, bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Bike ride with Sylvie up City Creek, just about to the water plant and back to the Capital. This was a real workout for Sylvie, proud of her giving it a try.
Stay Kool, b of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin, watching Chargers win, yeah, going to make an appointment with a physical therapist, darn SFjust not getting better fast enough.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin class with Sylive, kelly back as the instructor, just did his 5th Lo Da Ja, great biker, good to have a top notch biker teaching the class, talked to a couple of Tri guys, Sylvie road well.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spin 1 hour |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Mtn bike ride, good hard effort, top of west canyon and home. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Kokepelli Sprint Tri (3.1 Miles) 01:42:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 5.00 | 8.10 |
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Those who may not know, half a stress fracture, picked up from 1/2 IM. So, Diana suggested myself and Sylvie do the relay - I did the swim and bike, Sylvie did the run.
Started the day, beautiful morning, just great, water temps perfect.
The swim - we were put in the last wave with the athenas, 39 and over women and men swimming the relay part - I had to wear a pink swim cap. As usual, somewhat anxious about the swim, forgot to check the seal on my goggles. The horn went off, right away, had a leak, stopped and pulled the straps tight, this happened another three times before they sealed. We were swimming right into the sun rise, pretty, but hard to see the bouys, went off course a few times, as did many others. I got hit in the butt a few times by the same lady, what the heck, she was swimming backstroke. I finally got into a good candence and finished in 28:36, 341st out of 301 in the swim part - 1/2 mile swim.
Sylive has great getting zipped up in the wet suit, setting out my shoes, and always supporting and helping, we had a plan for transistion, worked great.
As I stood up on the dock slipped by down slippery, finally got up and finished, stripped by wet suit setting down, put on the shoes and hobbled up the ramp to the bike, slow transistion hopping along. The transistion was good, did a double hop on the left foot getting the bike out of transistion. One note, the SF did not allow be to stand when pedding, so, sat and pushed had the entire ride. Bike time, 41:52, 60th fastest out of 391 bike times. The bike course was hard, up a few good hills and one real steep hill coming down over a cattle gaurd, scary fast, hit 45 mph, and then hit the breaks with the cattle gaurd coming. Happy with the bike given the time lost not being able to stand up on the hills. One thing I forgot, good some good cheers from the aid stations, down in the aero position, passing bikers like crazy, it was like I was leading the race.
The transition - Sylvie quickly took off the timing chip from my ankle and was off running, she did great wtih a 29:52, right in the middle of the feild. Sylvie was not at her best, not feeling well and still gave it a good effort.
The end, got a good picture of me and Sylvie together, it was fun. The awards, since we had not done a sprint relay before, did they give awards, we stuck around, took second in the relay division. what the heck, two nice plaques and finisher medals. The podium, usually everyone has almost gone home when it gets to our divisions, this time, they called out the relay awards first, we got up on the podium to some good cheers, how often does that happen, not often. It was a fun day. The SF seems to be getting better. Sylvie was a good sport. Sylvie saw a biker really biff it going into transition.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spinning, good effort, getting back into a hard week, getting ready for the old Please follow Fast Running Blog policy regarding vulgar language games in STG. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Lunch time spin - hard 12 miles, avg pace 22.3 mph, after work, another 28 miles, off to a good start this week.
Stay Kool, b of BS rools out
My oldest daughter Jenna, upset crying, someone poisened her cat.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spin bike time trial - during spinning class, did not follow the leader, did my own thing, hard spin 22.5 mph for an hour. I need to hold that same speed for another 12 miles in a couple of weeks down at the senior games, doing a 34 mile bike time trial race.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
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4 a.m, Sylvie shoooded me out of bed, go swim, go swim, you will be sorry if you don't. Went to Murray Rec. Did 200s with a 10 second break between each, last lap the Murray swim team was jumping in the pool, three kids dove right in the lane as I finished the mile. Time to swithch gyms next year, any suggestions?
Home, loaded up the bikes, me and Sylive road from the capital up to shiners, Sylvie went back to the capital and I road all the way to the top of city creek, tough uphill the last few miles, good workout for the Senior games hill climb coming up. The stress fracture, too two days off hoping it would help, some days, just cannot tell if it is getting better, doc appt on monday.
Go Utes, Stay Kool, b of bs rools out
Good luck to all the STG marathoners, this year breaks my 16 year sreak at STG, hard to swallow. Maybe I can come back next year, who knows, next goal long hard months of training for STG IM.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spin, off day - |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning 2 hours - moderate effort - my working out has been so lame, another 6 weeks for the stress fracture to heal. Good luck to all the STGers.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| spin |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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bike 40 miles, weights, wall squats - finally, put closure on stg, put the finisher medals from last year into the shadow box with the other 30 STG medals, between me and Sylvie.
SF feeling a little better, got my derailer adjusted, looking forward to the week vacation and senior games. Hopefully, be back at STG next year.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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West canyon MTN bike ride - beautiful view of snow canyon, rode it hard.
Stay Kool, b of Bs rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Race report for Sylvie - she ran the Huntman world senior games 10K, second place in her div., proud of her effort, I rode the mtn bike taking pictures during the race. It was fun to talk to other old farts, nicer than I expected. 500 commando points for Sylive.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Senior Games Bike Hill Climb (3.1 Miles) 00:19:24, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Hill climb race from the sand dunes, snow canyon, to the top, hard race. Now, would not of thunk it, 350 seniors showed up for the race, what the heck, bikers, grey hairs and BenGay everywhere. I have ridden this ride many times, but, not with a SF. This was a TT type start, two guys holding you up in the starting shoot, already locked in the pedals. One of the guys said, your shaking, well, I was nevous about them dropping me. (bikers go every 30 seconds) The first mile was into a head wind, the rest was a grind to the top, two passed me and I passed two. Finished 2 places out of the awards, the SF did not allow me to stand on the pedals. Nevertheless, happy with the effort, I will get them next year. The only saving, a guy the night before spent an hour telling about how great a biker he was, I beat him by a minute, small win, take em when you can get em.
One note, these are not yo mama biking, serious bikers, bike clubs, came from many different states and countries to race. Fancy bikes.
Rode with Sylive for ten miles up around tuacan. It started getting real windy, we headed for home.
Stay Kool, b of Bs Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Senior Games 40K TT (24.8 Miles) 01:08:31, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Before the report, Biking has a funny way of doing divisions - Expert, Experenced and Beginner. Although my first official bike race was yesterday, signed up as experienced. Well, it was an experienced group, warming up on bike trainers, wear skin suits, tight shoe covers, aeror wheels, all business, a few were kind of snotty. As yesterday, bikers from all over, fancy bikes and all business.
Prerace, the race started at the entry to Zions Canyon, down 12.4 miles and them back up. Many bikers were zipping back and forth warming up, dangerous with traffic, other bikers, etc. After about 2 miles down the canyon on my race, an ambulance went by. Slyvie told me 3 bikers crashed warming up, was not surprised.
More prerace stuff - raining some down the canyon, warned of some slippery spots, traffice, rumble strips, etc. what the heck, am I nuts, the answer is yes. The weather was crappy, could have easily got hypothermia if you did not get warm right after the race and get out of wet clothes.
I was third up, racers 30 seconds apart, held up by two guys, clipped in. The first part was two big S curves, did not get down in aero until after those turns, now the confident in my ability to make those turns staying in a tight 1 foot margin without moving into traffic, lost a few seconds. The rest of the course was in pretty good shape, stayed down in aero. I had 4 guys pass me, passed no one. I need this race as a reality check on my conditioning, training and feeling sorry for myself about the stress fracture, Teddy Rosevelt, the tough will get going. I was happy with the effort, very good hard effort. If I am going to continue bike racing and want to take time off my Tri leg, I need good aero wheels, anywhere from $1500 to $2800. They offer a 1 to 2 mile an hour advantage.
My average pace was 21.7173 mph - my avg pace at the half IM for 56 miles was 21.2, hum what does this mean, today's course was much tougher with all the uphill the second half. I started my piggy bank for aero wheels.
Stay Kool, b of BS Rools out
By he way, Sylive was real supportive, thinks I am nuts.
Last note, these guys are serious bikers, I mean serious.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 | 3.40 |
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Senior Games, Sylive first place, 5K, in her divisions, race her best 5K of the year, proud of her, won a very nice gold medal.
I scrapped the race, SF, let in hearl, swam 2/3s mile at SHAC.
Interesting to be around a bunch of people older than me, even if they are younger than me, I am not that old for the senior games. The male winner of the 5K ran a 18 minute and change.
Stay Kool, B of Bs Rools out
Note, talked to Steve O at spin class this morning, he pace is brother to a sub 3 hr marathon, his first marathon, pretty awesome for your first to be sub 3.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
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Spin on Spin 3 hrs 18 minutes, spun thru 2 classes, nice little workout. Awards Bnqt tonight for the cyclying events, we are going to attend, although I did not place, plan to do three races next year, TT, hill TT and road race. This week has shown me there is life after running, bike races and Tris.
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Huntsman Senior Games Triathlon (3.1 Miles) 01:42:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 5.00 | 8.10 |
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Pool Tri at SHAC - We have a new triathlete in the family, Sylvie done her first TRI today. It was not without pain, hard work, etc.
Sylvie has not swam, basically, lesss that 3 lengths of the pool in 14 years, oh yea, I can do a Tri, she earned it today. The swim was in 6 waves, 12 lanes, 2 too a lane. Sylvie was heat wave 1, me in wave 2, same lane. She started out great the first lap, then it when to crap, I ran out and got her inhaler from her bento bag on the bike, she did mostly side stroke the rest of the way. The time limit was 20 minutes, well, they let her go over 20, took her about 21:20, she was exhausted. She rebounded for a good bike and very good run. She passed a couple dozen runners. I was pround of her for sticking it out, she could have quit on the swim, her time was 1:52 (500 yrd swim, 12.4 mile bike and 5K) She really did well for her first Tri, she panicked on the swim, maybe all the serious competition. These seniors or tough. Well they do come from all over the country to compete.
My Tri, after worry about Sylvie, the gun went off for my wave, I was still standing at the side of the pool, jumped in and took off, about a 13 min swim for the 500 yrds, ran out to transistion and seen Sylvie's bike was gone, she either quit or kept going, passed a about a dozen bikers before catching Sylive, she had a 20 minute head start, slowed down and gave her some big commando points for being tough, kept going. Back the the race, the bike course weaved around up to the botton of kenyta. I was tought to keep up a good pace with all the turns, avg. pace about 19.75 mph bike time in the top 10%. The run, what run, speed walked the run, 14 min. mile avg. tried to run a couple of times, could not do it, darn SF.
Seniors - no shortage of words, just whether someone will listen to them, got may words of encouragement to finish, etc. nice people. Total time slow 142, 10 minutes ahead of Sylvie, she passed me on the run and chased down two women runners ahead of her, proud of her for the effort. We both finished mid pack in our divisions.
Question, would I do the senior games again, yes, but, hopefully healthy. Next year would add the 50K bike race. SF update, does feel bettter walking around.
Stay Kool, B of BS Rools out
Crash update, one biker crashed in transition, major road rash, could not get out of his pedals.
Endless stupid questions, no such thing as a stupid question, well, get asked a houdred of them in 30 minutes, lady setting next to me at the banquet. I was nice and answered every question with my answers growing shorter. I may be in a mood today, do not like being injured and feel not capable. Maybe I was giving stupid answers.
Stay Kool, b of Bs Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 | 22.00 |
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Workout day - first day of IM training - off with a bang.
2 hours spinning - 40 miles, good 20mph pace - off to the doc,
Murray Rec. swimming - 1 mile in 59 minutes, slow. but, something kicked off in my brain today, finally grabbed the water, toughed my thumbs to the legs on the pull through, faster laps, but more effort.
84 minutes spinning while watching Chicago and Detroit, weights, 120 ball crunches, 200 rubber band swim pulls.
good I like working out, or this would be not fun.
Stay kool, b of bs rools out
Shopped for a new gym today, think I found one, the sports Mall, a little pricie, but, good for my workout times and they have Tri Geeks doing Master swim a couple of days a week.
I also met the Master Swim instructor last year, happened to stop at her yard sale.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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9 miles spinning, avg pace 22.4 mph
spinning class with Sylive - 21 miles
Boring workouts - need some outdoor time |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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two hrs spinning, good 21 mph pace, still on the SF rehab. Darn tired of this injury.
Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
| spin on |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin 2 hours, weights, 500 lat pulls, rubber bands, wall squats, etc. good workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Fresh air, wind, freedom from spinning and going no where, rode outside this morning 40 miles around and around the parkway. It was good to get out.
Stay kool, Bofbsrools out
Good to see the utes win. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 | 10.70 |
| hard little workout - 24 minutes, avg pace 23.5mph - 9.43 miles - good little hard spin bike effort. I wanna be a rock star, bathroom big enough to play baseball in - I am ready coach, put me in, without Nickel Back or John Foggerdy. (converted cross training miles, 2.7)
Spin after work, 32 miles, weights, arm band lats, nice workout.
Stay Kool, I need more fun, more cowbell, STay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 mile ride = off day |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| bike, weights - another ho hum workout day. Stg this weekend, get some pazzaz. Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 a.m., swim, 1 mile, tired this morning, rested more swimming that normal. I will blame this on Roxie getting me up to let her out to go potty and 3 a.m. Maybe a bike ride later today. *Note, I need to be more moderate on my bike rides until teh SF heals, may be over doing it. Stay Kool, b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Backing off for a few days, rode west canyonm mtn bike with Sylvie while she ran 8 miles, she ran strong, did a two hard push to the top and turned around, picked up Sylvie.
Later in the day, road bike to the top of Snow Canyon, always a good bike hill workout.
I expect to start running again in about three weeks. Cranking up my IM training starting next week.
Stay Kool, bof BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Mtn 18 miles up west canyon, nothing special except the great scenery and weather, what a spot. When I got to the top, two bikers were stopped talking, well, I ask them if it would bother them if I did my usual yell when I hit the top, gave out the yell, echoed back and forth accross the canyon, they laughed, I headed down at blazing speed. Now, I have one great mtn bike, awesome.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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22 miles spinning, weights, rubber band lat pulls, wall swats, ball crunches. The fun is near.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Nice moderate hard ride, a few crunches and rubber band lat pulls. The fun is growing nearer each day.
Stay kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spin and weights - ho hum |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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21.10 miles, spinning, - play list is getting old. I need a kick in the workout pants. Time to change things up.
Swim, one mile, Murray Park Centre, worked on long stroke.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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44 miles bike, weights, rubber band swim lap pulls.
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1450 yrds swimming, 29 laps - break - we took Ty yard sales, he was so funny and cute, he really had a blast, 8 yr old grandson. 24 miles spinning, fun day - oh ya, halloween party tonight. I will post my picture with Sylive, back to the future reversed. Sylvie just chuckled and chuckled when I put on the costume.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
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80 miles riding, good even effort, weights, rubber band lat pulls 400, ball crunches 100 with 20lb weight, etc. The fun has begun, first of official training plan. Halloween party was fun last night, hope to post a picture.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Early morning spin, 20.25 mph, even effort. Rode sag wagon for Sylvie after work, she did an interval workout, best I have seen her run for some time, nice to get outside. Training plan calls for a 1.5 mile swim this week, sounds tough.
STay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
|
22 mph, good spin ride, somewhat boring, cannot wait, get outside and run again, hopefully, in a couple of weeks. Why the dog days of summer, should be the dog days of winter. Stay Kool, B of bS Rools out
Spinning class with Sylvie, good class, 15 in the class, colder weather is filling the gym with peoples. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 | 9.25 |
|
Spin on - butt is sore, I won't call the bike cross training, it is one of my three training modes, but, the butt doe snot lie. Need time out of the saddle. Red rocks for the next few days, nice break.
Stay Kool, b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Cross Training hike, turtle walls, seen none, good to get out in the day and test the SF. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| Swim 1 mile, hard spin class, Stevo intructor is great. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Darn tired of spinning, 2 hours at deseret palms. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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4 mile hike up turtle wall trail and back, ran a few of the uphills to test the SF, getting better, not ready yet, hope is on the way.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin and weights - Dr says; can walk and jog a little, buildup over the next month, SF on non-weight bearing bore healing. Spent most of the day at the Huntsman Cancer Institute, my mother, survivor of breat cancer, getting a procedure, things are fine.
Interesting Doc appt. Petron, cares for U of U football players, head 3 doctors look at me, interesting.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
|
good hard spin class with Sylvie, off day, back at it tomorrow morning.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
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Spin 56 miles, good long tempo workout, avg pace, 20.2 mph, weights, arm band lat pulls 200.
Signed up for the St.George half marathon in Jan, with Sylive, my oldest daughter and her husband.
Stay Kool, B of BS rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 | 11.25 |
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17 miles spinning, early morning, work gym, barefoot runner on the treadmill, fans a going, lady ga ga tunes, time moves slow or fast, what is the secret of getting past these boring workouts and staying motivated? Why is the sky blue?
Anyway, good to have the SF almost healed, some jogging and walking tomorrow.
Spin, 28 miles, working out with grandson, he was funny.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Brick - swim 37 laps at Murray Rec, hard effort. - somewhat boring, only swimmer most of the time.
Spin 24 miles, good avg. effort, - Nice to have the leg getting better, may start speed walking/jogging.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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41 miles spinning, weights = 2 sets, curls, bench press, flys, slant board. 4 wall squats, 120 crunches.
Bundle up for the Ute game.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Spin 20 miles, then went looking for a snow blower, found it, - another 20 miles spinning - boring - Sylive, bless her heart, talked me into going out for a 3 mile speed walk, she can really move, speed walking is going to be my ticket, nice to get outside on a beautiful afternoon. Sylvie - just never lets me get down on myself or circumstances, just keep moving forward. I have new mission, get my fast walking pace down to 14 minute miles for 20 miles, sounds easy, but darn hard.
Stay Kool, bof bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 | 12.30 |
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Hard spin, 25.23 miles, avg pace. 22.8 - 2 a day, later today.
24 miles high cadence workout, good sweat - SF feeling better.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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16 miles, spinning, avg pace 22.5 mph, good effort.
Spinning class, full class, surprise - Sylvie too, 24 miles
I need outdoors, bad.
Stay Kool, B of BS Rool sout
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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20 miles spinning, weights, crunches, wall squats - better days ahead.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall run with Sylvie, ran the uphills, easy does the down hills, SF is essentially healted, the anke now needs rehab. This is one beautiful run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Deseret Palms, spinning, two classes and spin 1 hour between classes. Talked to a lady spinner that did the Utah half IM.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Rode the mountain bike with Sylvie while she ran, a good hard few miles riding. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Early morning ride, rode 20 miles around to the north side of Gunlock Resevoir and back, that darn pitted road made the ride tough. This is part of of the IM course, not that hard, the darn pitted road makes it harder.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 | 5.20 |
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SHAC swim, 40 laps, good effort. Likely, no two a day today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Mtn bike ride, up to the top of West Canyon, (snow canyon state park) and back home, cold, but darn fun being the only one on the trail, 20 miles. It was good to be able to stand up on the pedals again, really worked the uphills, the SF is getting better and better, yea.
4 mile hike with Sylvie and Roxie, taking photos, Sylvie sells her photos, also took pictures of Josuaha trees, etc.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| 2 hours spinning class at deseret palms, spun for 1 hour before the class, the leader, a very good biker, century rider, we spent most of teh time out of the saddle, my legs were feeling it after spending most of the ride yester out of the saddle climbing hills. I am so glad the SF is getting better and better, hopefully a little birthday jog tomorrow morning. Years gone bye, use to always run 15 to 20 miles on my birthday. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Five miles speed walk, well, maybe not too speedy, 17 min per mile pace for 5 miles, keep after it.
Stay Kool, B of bS Rools out
heck of a fun thanksgiving
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| 2 hours spinning, good effort. (SF - ran to the top of the seats, south endzone twice, without stopping, the SF is getting better - Rice Elcles) |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Nice to get out, ran and speed walked, avg pace 13.71 mph, I know, slow, but, good to be out there moving, the SF is getting better each day. Confession - I have been shamed to run in day lite, now being very slow and not sure if I would even call it running. To my surprise, almost every runner said hello today. I stopped and talked to George, form pres. of SLC running club. Anyway, maybe I will get out more without feeling out of place.
Spin ride 1 hr, good effort, weights, lat rubber band pulls, crunches, wall squats.
I just finished putting together an IM training plan for the next 20 weeks, using other plans as a model to fit my specific needs. Wow, really gives me a feeling of the amount of training.
Stay Kool, B of bS Rool sout
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 | 10.10 |
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Spin 1 hR, IM pace - 20 to 21 mph - good effort, real sweater.
Pool, 41 laps, worked on form, man, swimming is so darn hard.
cross training miles - 5 from bike, 5.1 from swim.
*Note, spent several hours putting my IM training plan together based on several sources. One thing that really stuck out, swimming 3 times a week, hard to get to a pool once a week, this will take a real planning effort.
Stay Kool, B of bS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Two high cadence workouts, 20 miles lunch time, 28 miles after work - avg 96 rpm, good effort. Cannot make a decision, buy used zipps, several hundred cheaper, or buy new zipp 808s. Tough decision when parting with money.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill, 3 very easy miles, quick leg turnover. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 | 11.60 |
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Hard, spin workout, moderate hills, 22.5 miles - bought those new ZIPPs, sweet.
Spin after work - 1 hr, 400 rubber band lat pulls, 4 X 90 second wall squats, bench press, flys, pulls, 100 ball crunches.
SF is feeling much better, hope to get in a few miles running this weekend.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
| 1 mile swim at Shac, 32 miles spinning, Steve O spin class - nice workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run with Sylive to Turtle wall, nice to get back for a run. Bought Sylvie a Mtn bike, too cold to ride, nice bike.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Circuit workout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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60 miles spinning, nice avg pace. 20.2 mph, right on IM training plan. sore butt.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 8.50 | 13.50 |
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Five miles speed walking with spurts jogging, avg pace 13.3 mph. 12 miles on the spin bike. SF feeling much better.
spin class with Sylvie - good hard class, feeling a little tired after the hard workouts yesterday and today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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Swim 1 mile at NW Purpose Center, nice pool, good swim, happy Brent. I think I can, I think I can.
Treadmill, include, speed walk and job 3 miles, easy does it, 8 miles spinning incline.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
| Early morning spin, 24 miles - way am Noon workout, 1 mile speed walking, 12miles spinning, goog hard resistance effort. Avg pace 22.6 mph Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Spinning, 28 miles, good effort, 20.5 mph. Swim later today.
It is later, 9 X 200 sets, 15 second rest between sets, I am pooped. My coach Di, is now giving me workouts. *Note, really like the NW MPC pool.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day - have worked too much, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
|
3 hrs spinning, watching footballl, good even effort, increased the resistance each 30 minutes to simulate getting tired or uphill. I was sore yesterday, soreness gone today. Official IM training plan starts next week.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
| 44 miles spinning, avg pace 21 mph, good effort. Time trial 1 mile swim, I am exhausted, 55:31, wow, am I slow. I needed to set a benchmark for improvement, swam the whole 36 laps without stopping.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 6.00 | 12.25 |
|
Early morning speed walk - lite snow flakes, good vibes, nice to get out in the dark and quite. 5.25 miles, north along JRP past the never bear. Tried a new pair of New Balance shoes, rub spot, darn. I had one lady runner pass me in the dark.
1 mile speed walk, treadmill, 13:50 pace, 3% inclince, 24 miles spin bike 20.5 mph avg.
Easy day, somewhat tired ramping up the training.
Stay Kool, B of BS Rool sout
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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1250 yrds, partial master's swimming class - working on form, grabbing the water, high elbow, reach out, breath, rotate hips - do the couchy couchy, some much to remember.
Fun to talk to a couple of Tri Geeks
32 miles spinning - watching survival
Stay Kool, B of Bs Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Lite Day - 90 minutes spinning, 20mph avg pace, letting the legs work it out.
Stay Kool, B of bS rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.29 | 9.29 |
|
20 miles, spinning, medium hill ride, trying to simulate the ride up to Gunlock. Funny thing at the gym, a young lady was doing all these exercises with a soccer type heavy ball, back and forth in front of me for the whole hour. Speed walk 4.29 miles, 13.5 mph pace, added a thin insert to the right shoe, seemed to help, jogged a few types during the walk.
Myself and Sylvie spent 3 hours tonight getting Xmas prensents divided. We pick up things all year long for the kids and grand kids, things the kids do not expect. It makes Xmas more fun.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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4 X 12 minutes spinning, circuit workout between spinning sets, bench, flys, rubber band swim pulls, ball cruches with 20lb weight, 90 second wall squat, curls and lats.
Nice easy day, spent the morning putting together an xmas present and putting tires, tubes and valve extenders on the zipps. Now I have the hang of it, should not be too hard next time. The wheels are so pretty.
Stay Kool, B of BS rool sout |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 10.11 | 16.31 |
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Swim 3 X 500 yrds, 30 second rest between sets, 13, 15 and 16 min, slowing down, need more endurqnce work - swam another 500 yrds - breast, back, fast, etc.
Chetta speed walk with coach Sylive, north on JRP 3.1 and home, good effort, hard to speed walk for 6.2 miles, hammy a little sore, avg. pace 15 min. mile - goal to be down in the 13s, ran some along the dirt, SF is getting much bettter. Hope to get back to running more.
Spin bike - 1 hr watching Tebo - 18 mph avg.
Summary, very good day starting the IM training plan, really appreicate a supportive wife.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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44 miles spinning, avg pace 21 mph - good effort, IM pace ride. Legs feel good, breathing good, food good, life good, good good.
After work, 16 mile race pace spin, core excercises, rest
Stay Good, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
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I was going to record these miles and easy miles, well, cheetah walking is tough, 14 mph avg pace, my likely marathon pace. Goal, get the pace down to 12 min miles. Swim workout later today.
3 months with no running, muscles are sore working those running muscles again.
Mile swim, 12 X 150 yrds, low energy today for whatever meeting.
Counting laps, seem to always lose count, swam extra laps again today, either 3 or 6 extra laps.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 | 13.25 |
|
Hill work, bike, 35.5 miles, 12, 13 and 14% grade, good effort, another hour to go later today. Total 53 hill miles spinning, 2 hrs, 30 min. - cross training miles 13.25
Stay Kool, B of BS Rools out
Juggling workouts this week, holiday is playing havic with the schedule.
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.62 | 0.00 | 0.00 | 0.00 | 8.62 |
|
Cheetah Walk, 14 min miles, treadmill - 2 hrs -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 mile swim, 2 x 500 yrds, 16 laps working on form, tired today.
1 hr spin, weigths and circuit.
Got the oil changed in the truck, read the part of the Joe Friel training bible, had an awakening, must replenish, protein and carbs when working out. I have not been good about this part of training, mixed up some exelecrade and drank during hte spin, lesson learned.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
|
2 hrs spinning, good 20mph effort, first week on IM training, self grade B, need to improve on the swimming workouts, goal to complete all workouts next week, did not complete the 45 minutes non-stop swimming after the 500 sets. Holidays aslo contributed to the decrease in time to workout.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
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Xmas run - 4.1 miles, JRP, nice to get out, xmas with the kids and grandkids was beyond great.
Stay Kool, B of BS rools out, off the radar for week, southern exposure. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 hr spin, hill workout, good effort, IM pace.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.12 | 9.12 |
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Swim Shac, 2200 yrds, good effort, worked on form, long body, flip drills.
Ran, speed walk, trails Turle Wall, fun hike/run.
Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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Spinning thru two spin classes, good hard classes leg by Running and Tri geeks, like boot camp. Lady Marine Nicole, was surprised me staying for both classes.
*Note, nice to get a great comment back from K-Power - every kind word is not forgotten, gives me more motivation.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
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2500 yrds, 50 aps - SHAC - wow, that pool is chilly - if you stop for a minute you start to get cold, keeps you swimming to stay warm. I tried water socks this morning, see if they would help, no way, just got water logged, maybe there are better ones, but, no way ray.
Hopefully, Mtn biking later today with Sylive, bought her a real nice mountain bike for XMas.
Awaken - maybe, kept watching another guy swim today, he was moving very slow with his stroke, but, going much faster than me, tried a few laps with slower arm turnover and catching water, yeh, it did help, still may get a couple of swim lessons. A lady in the next lane, being kind, I think, said - you have the endurance, you need help with technique, get some lessons.
Stay Kool, B of BS Rools out
Mtn bike up West Canyon with Sylive, fun ride, she did well for her first ride, a great bike makes a difference. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 19.33 | 19.33 |
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Spin ON - 5 a.m, spin - good IM pace 20mph even pace, 6 a.m, - spin class, mainly uphill intervals, good class, 7 a.m, keep spinning another hour - same as first first hour - good IM pace - 20mph high cadeance - 90 to 95, 8 a.m. spin class with the Master spinner, Steve - very high motivation, good music, really works the quads, jumps, intervals, heart rate, my top rated spin instructor of all time, well, all the classes I have been in. Makes a differeance to the the spin master an Iron Man, sub 3hr mararathon, etc. 5 second then 3 second jumpst for a couple of minutes at then end, really tested you fitness.
Nutrition and recovery - drank Accelerade, with protein, worked on active recovery, really seemed to help, could have spun another hour. Water bottles, need some easy to drink out of, keep looking.
Stay Kool, b of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 203.85 | 223.32 | 52.51 | 0.00 | 2298.59 | 2778.27 |
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| Weight: 0.00 | Calories: 0.00 | |
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