BS Rools

Nice to get a short workout in,  30 minutes spin - hard effort - 11.53 miles, pace 23.06 mph,  1.25 miles treadmill, 7. 3 pace at 3 % grade,  .75 miles at 7.1 pace 2.5% grade,  avg pace for 2 miles, chart conversion to flat ground,  7:45 pace.

I want freedom to run and play outdoors, all day,

Stay Kool, B of BS rools out

By the way, signed me and Sylvie up for the St. George Marathon this morning.  This will be my 18th St. George and Sylvie's 14th. 

spin - 32 miles - nice effort - taxes today - ball cruches, weights, etc.

Stay Kool, BofBsroolsout

Woke up to the alarming sounds of Roxie - what the heck was she doing, well, she just wanted to go outside.   Without my contacts in, sight is sometimes crazy, looked at the clock and tempature, 63 degrees outside, wow, hurry up and get out for the run.  Sylvie got a good laugh out of that one, when I got back from the run, it was 63 in the house and 38 outside.  Back to the run,  this is the longest run since the St.George marathon.  Ran 6 miles north along the trail and back.  Events during the run:

As I turned onto the trail, a young lady was just ahead of me, wearing a muti bottle belt, well, she must be out for a long run, pulled along side and asked her (Christine) what she was training for, SL Half, me too, we ran together for a couple of miles and had a very nice chat about many things.  She was meeting friend and left the trail to pick her up.  We might have been able to solve all the world problems if we had ran a few more miles together.   My goal today was not to slow the pace as the run went on, had a couple of bad patches, mostly good.  Decided to use other runners to keep up the pace, if someone passed me, hold on as long as possible.  Runners we real friendly today, saying hi, smiling, maybe they thought it was 63 also.  

About 5.5 miles out, could hear a couple of runners behind me gaining, decided to pick up the pace and hold them off, not let them pass until I reached the 6 mile turnaround, mission accomplished, it was a long time Jordan Parkway trail runner I had known for years, he got a good laugh out of me holding him off, he knows about my knee problems, maybe he let me hold him off.  

Flooded underpass at 3300 south, ran accross the street rather than in the mud.   As I reached 4100 over pass, a lady caught me and passed, I stayed about 15 yrds behind her for a about  1/2 mile and then decided to catch her, ran with her for about two miles chatting about her 1st marathon, Salt Lake, coming up in two weeks, she was very grateful for me pacing her a couple of miles, she was likely pacing me. 

The last two miles, uncharted, since last St.George, had good energy, I was about 1/4 past the never bear and here come two young ladies, with one calling my name, Brent, Brent, it was Christine I had ran with earlier, we stopped a chatted a few minutes, very nice young ladies, excited about the adventures on running, always great to hear the excitement, makes running feel good. 

Off to change clothes for a weight, spin, ball crunch, etc. workout.   I love running again.

1 hour spinning, 100 ball cruches with 10 weights overheal pull, 2 minute squat, nice day of working out.

Stay Kool, B of BS Rool out

80 minutes spinning, watching the Tour De Flanders, won by Cancellaria, what a tough rider, world champion time trialist, the race was over 200k, riding over 30 mph the last 20K, powerful,  Lance was in the third pack back.  Always good to watch and race to keep motived riding without going anywhere. 

Stay Kool, B of BS Rools out

Fun Easter, 5 children and spouses with 4 grand children, it was fun and crazy, fifth grandchild on the way.  My daughter says Tristan looks just like me, played with him most of the time giving mom a break. 

Stay Kool, B of BS rools out

Spinning class with Sylive,  23.40 miles, good effort.  Somewhat boring class, the intructor said April was recover month, what the heck, came to get a workout.  We did our own thing, last time for that class.  Well, there were several marshmellow spinners, I think the instructor was scared to work them too hard.

Stay Kool, B of BS roolsout

spin - watching the idol - free weights, bench, curl, etc ball crunches. Nothing special - giving the knee a rest for a few days.

tuo sloor sb

spin - 20 miles, 1 hr,

Deseret Palms gym, weights, 30 minutes, spin 30, 1 hr spin class.

Snow Canyon, west canyon run - great day to run in the sun, shorts and short sleeve shirt.  We bought two Iron water belts, worked real welll, good effort on the dirt rolling up hill the first 4 miles.  On the way up, 6 turkey vulchers, circling high above a red rock cliff, really cool to watch, they really have  way of catching the updraft.   Legs were somewhat tired on the way done, knee was giving me a little trouble.  Syvlie was smoking me on the downhill, decided to try and catch her the last mile, caught and passed her the last 200 yrds, yea, beat her to the end, she laughed, she slowed down to let me catch up.   This 8 mile run is a very good workout. 

Biggest Loser Fitness camp, about 10 women and 1 guy, jogging walking down West Canyon, gave them all a high five, and said great work, keep it up.  I gave a few more high fives to others, Sylvie laughed, hey, those are not biggest loser campers, didn't care, just having some fun giving encouragement, gave on camp member commando points, she was jogging slowly downhill, really putting out the effort.  I'm sure she knew nothing about commando points, but, she smiled and said thanks.

After we got back to the house, rode the road bike for 30 miles, up to snow canyon blvd, over to Ivins, down thru Santa Clara, back up Dixie downs to Snow Canyon Parkway, over to Snow Canyon, up the duathlon turnaround and back the house, nice ride on tired legs, good way to simulate a long run.  

St.George has been great, love the area, running, biking, hiking.    Last note, contacted a swim coach, taking a lesson every two weeks, she has coached many Tri athletes.  I am still o the fence about signing up for the 2011 Iron Man, may wait until 2012 if my knee holds out. 

It is hard to blog when your blogging for 3 or 4 days at once, loose some of the special thoughts about the day. 

Stay Kool, B of BS Rools out

Run with Sylvie and Roxie up the Snow Canyon trail, nice run, great day.  We stopped and talked to a couple of runners, kids wanting to pet the dog, etc.   Legs were dead from the saturday run.   It is difficult to fight the marshmellow, 12 lbs over running weight right now, heaviest in 15 years.   Have I accepted slow as good and heavy does not matter?  Habit changes on the way. 

Stay Kool, think thin, B of BS Rools out

30 minutes spinning, 3 miles on Milly, 9:30 avg pace,  3.5% grade.   Hope to get weights in this afternoon and spin during Idol.

Spin 1 hour after work, weights,  100 ball crunches.

Stay Kool, B of Bs Rookls out

Crazy dog run, took Roxie for run, she was going nuts over all the dogs and people on the parkway.  Time to buy a gentle leash.  Spin a a few miles.   This should be an exciting weekend, SL Half, Boston on monday.

Stay Kool, B of BS Rools out

Lunch time - went to the work gym, to ride a few minutes and lift weights, yeah, Colleen, Rob and Tony were heading out for an easy 3 mile run.  It was fun to run with them again.   9 min, mile pace.

Weights - good effort. 

Stay Kool, B of BS Rools out

Before I start the race report, thanks to Mike, Burt, Devine and QP for the well wishes at the races.

Up at 4 a.m. for a local race, the Trax getting to the start before the gun goes off - mission accomplished, we were at the start 45 minutes early, time to take care of business, chat with a few runners we knew from other races.   We looked for Rachel, no where in sight. 

The start, we decided to start towards the front, good decision, little trouble bopping and wearving today.  I had a rough start, Sylvie left me early, could only muster up 9 minute miles for the first 5 easiest miles on the course.   I may be the oddest split runner, ran the second half of the race, toughest half, in almost the exact same time as the first half by a few seconds.  Downhill is just not my bag.  Back to the race, beautiful day for a run, starting feeling good after the downhill to 11th east, thank goodness -  good pace groove.   When I hit Sugarhouse park, Sylvie had already made the turnaround as yelled at me as she made the turn at Highland highschool, she had a 3 minute lead on me, well, no catching her today.  For whatever reason, had no speed, but, felt real strong, never stopped, not even at water stops.  When we turned out of liberty park and headed towards state street, started passing runners who were fading, continued to pass runners from 9th south to south temple, nice uphill stretch.  When I hit 4th south I could see Sylive about a half block ahead of me.  Sylive calls it the Sylive pull, caught her as we turned on south temple, told her to hang and go with me.  After the race, she said she had nothing left.   I looked at my watch, had a chance to break 2 hrs, had no chance of breaking 9 min. miles, kicked it in the last 3/4 mile and kept passing runners all the way to the finish.  No big deal passing runners at my slow pace, but, feels good, broke 2 hrs.

Thoughts after the race, could have finished a marathon today, felt strong at the end.  The running up and down West Canyon (in Snow Canyon) has paid off with strength, not speed. 

This was a post knee surgery PR in the half, 3 minutes quicker than HobbleCreek last year.  Sylvie ran 2 hrs and small change and was 4 minutes faster than last year.  All in all, happy with the race, hope to continue speed improvement, the endurace is good. 

Stay Kool, B of BS Rools out

It is always nice to get comments from fellow bloggers from races ran. 

Early morning spin - two hours, moderate effort, a couple of minor sore spots on my compensation left side, buttock and calf, should be ok in a couple of days.    To keep myself entertained, watch total immersion, spin for 15 minutes and do 50 ball cruches with 15 lb weight and repeat after each 15 minute spin.   400 cruches, still have a gut.

Stay Kool, B of BS Rools out

Hard 30 minutes spinning, 23.44 mph - short break, another 13 miles. 

Stay Kool, B of BS Rools out

Lastly, one story - as I finished the half marathon on saturday, could hear people cheering my name, was it me they were calling?  Come to find out today, it was Colleen and Tony cheering me on.   As I crossed the finish line, the lady who gave me the medal, was a co-worker - LeAnn, native american indian who is going back to Oklahoma, on the reservation to run a half marathon next week, gave her and hug.

It is been a special week for B of BS Rools, not to be forgotten.  Maybe it is ok to keep running, slowing with age, but keeping the spirit alive. 

Spin - class with Sylvie - legs are recovered, run in the morn.

Stay kool, - b of bs rools out

What a beautiful morning for a run, no Cat Stevens, but, the layer of clouds with reflection of city lights, very pretty morning for a run.   My darn knees were achy this morning.  As I was about 1/2 mile from home, the south breeze, witchy wind was stirring, a storm is a coming round the moutain.  I am looking south out my office window as I write this blog entry, the dark clouds from the south west are grouping for the storm. 

Stay Kool, B of BS out

Deseret Palms - 30 minute pre class spin, hard 1 hour, and 30 minute after spin, Really like the classes, not for sissies. 

Getting tough, getting butt kicked, kicking dirt, dirt dog tired - Ran the West Canyon run up Snow Canyon with Sylvie, 4 good rolling uphill miles up a dirt road to the most beautiful canyon snow and red.   Sylive is getting tough as nails, can no longer spin for two hours and beat her to the top, she kicked my butt.  

Stay Kool, B of BS Rools out

45 miles - Decided to ride part of the Iron Man bike course, road from bluff to Snow Canyon Prkway and up to Gunlock, tougher than expected.   The Iron man athletes that have not rode the course, it is tough, I 91 is a pitted old road that has many patches, just beats the heck out of your arms.  Also, the run course goes over the top of Red Cliffs twice, tough run.  We are at aid stataion #6 from 5:30 pm to 11 pm. 

Stay Kool, B of BS Rools out

Toughen up run, another run up West Canyon of Snow canyon, tough run up 4 miles of rolling dirt road.  We seen one other runner and 4 mountain bikers.  The mountain bikers seemed surprised to see us at the top.  Sylive is getting tougher and tougher, just kicked my butt again, this time on the uphill.  I think she is going to have a very good race year if we keep running West Canyon. 

Stay Kool, B of BS Rools out

Spin 30 min.  22.34 mph,  Arc Machine 30 minutes

Self Eval - training has been lazy lately, kick in the pants, signed up for sprint Tri in a week from saturday.  Maybe this will get me motivated, Ogden half coming soon.  We are going to Dixie Palms tomorrow night and are volunteers at a run aid station for the St. George Iron Man,  John from the blog is in the race, wish him well in his bright orange shoes. 

Stay Kool, B of BS Rools out

Snow Canyon, West Canyon run against a strong north wind, hard run.   Kicked Sylive's butt to the top, she kick my butt on the downhill.    We drove the full bike course for the Iron Man, brutal,brutal course.

B Kool, B of BS Rools Out

Sand hallow Acquatic center - 500 yr swim, cut it short, goggles would not seal. 

Partial St.George Iron man course ride, snow canyon prkway towards gunlock and back, good ride with Dianamal.  

Be Kool, B of bS Ro0ols out