BS Rools

Water Running - with Colleen and Elaine today. Interesting chat with Colleen about running, persona and the possibility that running may be done for us. Running is unique to other sports. It provides a bond of competition and training for the family of runners.

I am signed up for a 5K Cookie Chaser race this saturday. Sylvie is letting me use her expensive camera to take pictures. My long time running buddy, Diana, (Dianamal - very successful triathlete) is putting on the race to benefit the Girl Scouts. I will take many pictures for her web site.

Broozer Bruce Running Shorts:  28th day countdown

Anxiety of First Race Day - I would not say Broozer was a scaredy cat or a baby broozer, maybe just not confident in his ability.  Broozer's first race was the Provo River half marathon.  He would not sign up for the race unless I would run with him.  1,900 runners were at the start of the race, including Sylive and Dianamal (Diane).  Bruce was so nervous he wanted to start at the very back of the pack.  I could not convince him that he could run fast, we should be up towards the front, no way.  His anxiety was at the highest level possible.  So the gun goes off, it was like having a moon shadow following me.  It took 3 miles to catch Sylvie and Dianamal, working our way thru the crowd.  Long story short, we ran a 1:31 starting at the very back of the pack.  You would think this would have solved his anxiety of race day.  Not so, read on.

St. George Marathon - same year, Bruce was an animal at training and loved hard runs.  We had planned on breaking 3:10 all summer, we were ready.  We get to the starting line at St. George, Broozer decides to run with Sylvie and Dianamal after getting ready for a sub 3:10, go figure.  I ran a 3:08 and Bruce could have been right with me.  The anxiety of hanging it all on the line, he just could not handle it.   It gets worse for Broozer.

Provo Half Marathon the next year - Great training summer for Broozer, no show after signing up for the Haf.  What the heck, he never gave a good reason.  I know the reason was the anxiety.

St. George Marathon, same year -Great training summer for Broozer, ready again to give that 3:10 a shot.  Broozer calls me friday night at the St.George hotel.  I am not coming, I am sick to my stomach.   Go figure, I know it is the anxiety of race day again.

Milk Carton - Have You Seen Me - This next running short may be deemed mean and not too funny.  It may have seemed funny to me and dianamal at the time.  I not sure Broozer ever thought it was funny.   Broozer was a practical joker, had pulled many stunts on me and dianamal.  We decided it was time to get even and maybe break his race day fear. Dianamal took a picture of Bruce, put a caption under the picture "Have You Seem Me"   Missing Runner.   We made several dozen copies of the poster.  We knew that we were running a 10 miler at lunch and knew Broozer's favorite route.  We drove out on the course and put the poster on every car windsheild wiper and every telephone pole for the entire 10 miles.  

Well, we head out on run, it wasn't a quarter of a mile that Bruce seen the first poster on a wind sheild, we laughed and ran on.  Bruce seemed to be a good sport about the prank.  We hit the first turn, another poster, less of a chuckle from Broozer.  We ran on, another block in front of a restaruant, a gentleman was looking at the poster and was looking at Bruce running right at him, the look on his face was priceless as he recognized Bruce as the picutre on the poster.  The man said nothing, he was in shock.  We ran on and on.  The gentle chuckle of Bruce quickly turned into a scowl as we passed poster after poster.  I guess we over done it. 

Ending - we ran a couple more years with Broozer, no races, he ultimately moved on to a better job and quit running for cycling.  We kept in touch for a few years.

Lesson Learned:  Racing is not for everyone, but, the joy of running for the sake of running can be felt by all. . 

Stay Kool, B of BS Rools out

Spinning Wheels - 90 minutes on the spinning bike 31.5 miles.  Uneventfully going nowhere.  I would trade Sasha's uneventful half for this ride every day of the week.

Good luck to all the Cookie Chaser and Hurricun Half runners.  We need great race reports to read.

Runners Shorts:  27th day countdown

I don't have the mental energy to write another Broozer short or start the Mick and Tony running shorts.  So, tales of the bizzare and running in the dark.

Bare Buns - Hot August morning, overnight low 90, me and Sylvie started our long run at 4:30 a.m. to beat the heat, ha, ha,.  about 1 mile north of our house, we see a guy riding a bike smoking a cigerette.  Sylvie says, what is that guy wearing, he looks all pink.  As we get closer, he was bare naked riding a bike.  Now, what do you do in a situation like this? We just kept running.  I thought, should be chase him, to what end?  Roger Miller would be proud the this bare bunned rider smoking a cigerette til dawn. 

Darth Vadar - Release of Star Wars, also brought Darth Vadar to the parkway.  5 a.m. running accross the wooden path, accross a swampy area, hear walks darth vadar, well maybe not the real darth vadar.  Again, what should I do, pepper spray him, I didn't bring light sword, I was at the mercy of this creature from another galaxy.  Well, I just said good morning with no response and ran on by.  Sylvie was with me a couple of weeks later and we seen him again.  Weirder than weird. 

Rats - Dark again, me and Sylvie running accross a foot bridge, about a dozen rats on the bridge, Sylvie stops, I start yelling at the rats, they didn't understand english and I couldn't speak ratish.  I started pepper spraying and yelling at the same time while stomping my feet.  They slowly moved off the bridge so we could pass. 

Halloween - Me and Sylvie we training for the Disney World marathon, we reached gardner village where I had hidden some gatorade.  We stopped, two younger boys 15 or so we stopped near us, kind of weird for 5 in the morning.  All of a sudden, out of the bushes jumps frankinstien to scare the two boys.  We quickly decided it was time to get running again and leave the crazy halloweeners. 

Biscut at the Mill - Now, this one is real bizzare, we were running south on the parkway, a guy in an orange jump suit is running right us yelling do you want a biscut at the mill? Do you want a biscut at the mill?  The orange jumpsuit attire, looked like he escaped from the lunny bin, a clockwork orange, without Jack.  As the guy approached, I told Sylvie to get behind me and move off the trail, I was going to body block him, trip him or something if he kept coming right at us.  We managed to avoid him and kept running. 

If you run long enough, strange things will happen, always carry mace and stay quick on your feet.  Have a great weekend, the next runnings shorts should be more memorable. 

Stay Kool, B of BS Rools out

Biker boy - 30.4 miles along the river trail.  Nice day for a ride. Many bikers and walkers, few runners.  Went to the Cookie Chaser 5K today to watch Sylvie, Harry, Richard and Tony.   They all did real well.  I was the photo guy, don't know how I did yet.  Colleen helped with the timing, I felt sorry for her, it was darn cold typing in those race day registrations and correcting any timing errors.  It was real nice of her to help Diana with the race.  I took 135 photos, I will down load them and give to Diana to put on her Cookie Chaser Web site.  I got a picture of every 5K finisher under 31 minutes.

Last note, seen Michael and Falcon, Falcon came second in the 2K, they took off before I could talk to them.  Falcon has the heart of a lion, when the gun went off, he was chasing the leader, right on his heels.  No Doubt, Falcon is a star rising. 

Running Shorts:  None today, may find the energy later in the day.  I orginally thought writing these shorts was a good idea.  I am unsure how they are working on my physcie (I am sure that it is spelled wrong).  Self Mental Pep Talk - Decided to Write a Running Short Appropriate for the Moment.

Running Shorts:  Racing Revival / Retro Race Report (1995) – After 12 years of running no races, my racing life was going to come back to life.  It had been 3 years of raising two teen age girls on my own.   My buddy convinced me it was time to get social and meet some women.  Well, his idea, go line dancing at a church.  The thought of this scared my left two feet, well, went anyway.  Being fashion aware at all times, I wore my old 1983 St. George T-shirt.  After trying to my groove on, sat down hoping no one would notice.  A lady (Donna) spotted my running shirt and asked if I were a runner.   After a few moments of talking, she asked if I would like to run with her Des News Marathon training group in the morning.   Well, being a runner, I could not turn down a good run.  I lasted 14 miles of the run and signed up for the Des News marathon.  The running group was also aiming at BQ times for the running the 100^th Boston the next April.  This was in early June.  I had run nothing longer than 10 miles for about 10 years.   

Ye of Little Smarts – 6 weeks is really not enough time to get ready for a marathon.  It was good I have little running smarts.   Much of the next six weeks was running with this group.  My two main running partners were Blaine Smith and Ken Duke.  Ken was sight impaired and needed a runner with him.  So, for several runs I learned how to direct him while being at my elbow. 

Des News Race Day – Blaine and Ken got to start at the front of the race as Blaine was the sight assisting runner for Ken.  My spot was at the back of the pack on a dirt road east of the golf course.  It took  45 seconds to reach the start line, the race was on.  My plan was to catch Ken and Blaine my first mile.  I never have seen them until after the race.  I must have passed them in the dark.  I was off to the races thinking I could easily get a BQ at a 3:25, piece of donut (cake).   I was feeling great, going like a bat out heck.  I felt great running up east canyon and back down over little mountain.  The wheels came off at half way; 1:35 first half, the rest was survive to the finish.  We all know, these marathons are painful, we have all had them.  I just missed the BQ and finished in 3:26.  The second half was ugly.

The Bad and the Good - The bad news, missing a BQ and got a stress fracture running down immigration in racing flats.  The good, called Boston and the let me in because of the slow start, I was not this first to call.   I was determined to get a real BQ at St George that year.   Well, 10 weeks from Des News to St. George with a stress fracture, rode like heck every day on an old mountain bike for 5 weeks getting ready for St. George.   I had enough time to run one half marathon and a long run before St. George.  I ran a legitimate BQ 3:07 at St. George. 

Morale and Hope – Cross training on an old mountain bike with determination can help get you in shape for a marathon.   Nothing funny about this story, wrote the story go give myself a pep talk for my current injury situation.  So, Mike, Benn and others with injuries, cross train like an animal on an old mountain bike.  The key, no fancy bike needed,  the harder to peddle the better. 

Stay Kool,  B of BS Rools out   

Stay Kool, B of BS Rools out 

Early Awake - did 1 hr on the Nordic trak, loosen the legs. Nice to read the race reports from yesterday. Several runners are in great shape going into Ogden. I will be there rooting them on and taking pictures.

Easy Does It - Rode 10 miles on the mountain bike.  I have gained 6 pounds in the last month from not running.  I feel like joing weight watchers.  Well, time to lose those pounds.  This darn cross training just does not burn the calories like running. 

B of BS Rools out

Lazy River - 1 hour of water running.  Nothing special, uneventful.  Mental wakeup, just realized what the heck Sasha and some other runners have been blogging about catching the 7 min.guy or 8 min guy.  There is not real guy, just an imaginary time on the Garmin?  I kept thinking, how does the 7 min. guy show up everyday on Sasha's run?

Injury Update - Bone bruise seems to be much better.  When riding the bike saturday, stopped at a hitching post on the bridal path and ran 25 feet and then back 25 feet.  The knee seems to be getting better.

Bike - 3 miles after work, road the parkway looking for Sylvie, came home, she had already returned, I did not guess right looking for her.

Nordic Trak - 1 hours on the machine while Sylvie was out running with Sally, they are running the Race for the Cure saturday. 

Stay Kool, B of BS Rools out

Lazy River - 90 minutes of water soaking fun.  Today was upbeat talking about different races, rating races on organization, prizes, beauty of the course, etc.  *Note, best race criteria may be different for different levels of runners.  For example, an elite runner may focus on prize money, the non-age division contender may focus on prize drawings, etc.  The criteria me, Sylvie and Colleen discussed are based on being contenders in our age division awards in most races.  

Utah Race Critera, #of running shorts:  (6 possible)

1)  Certified Course, course management, no one can get lost, make a wrong turn.

2)  Beauty of the course and course layout (sharp turns negative)  

3)  Age Division awards, more than ribbons

4)  Post race food

5)  Prize drawings and freebees

6) Fast Course PR Opportunity High

7)  Blogger Pasta Party

8)  Crowd Support - Cheering

9)  Quality of Race Shirt

St. George Marathon   =   8 running shorts 

Ogden Marathon = 7 1/2 running shorts

Murray Fun Days 5K = 4 1/2 running shorts

Nestle Arts Day 5K = 3 1/2 running shorts

Provo River 1/2 Marathon = 4 running shorts

HobbleCreek 1/2 Marathon = 5 1/2 running shorts

Greek Festival 5k = 3 running shorts

Top of Utah Marathon = 6 1/2 running shorts

Heart of Holloday 5K = 5 running shorts

 There are many other Utah races.  In general, certified, good course management and timing, something for every runner.   

Stay Kool, B of BS Rools out

Spining Bike, Avg Speed 21.5 mph, avg heart race 142, converted to miles per conversion chart,  6 miles

1/2 mile running on the treadmill, not ready to run yet. feels better, but not yet.

Kim has named a street after me and Sylvie, BS Rools Road.  It seems maybe we should start a FRB hall of fame markers along the road.  What would we use as markers and how would the hall of fame be measured?

Most commando points in a year, OT runner, marathon winner, most barefoot running miles, most bruegers eaten at one setting, coldest run, most WOW runs,

This will take some thought.

Stay Kool, B of BS Rools out,  How do I now get a key to the city at the end of BS Rools Road?

Lazy River, 90 minutes, nice morning, discussion centered on uneventful things. Sylvie would like to have a run/barbeque at our house this summer for our running friends, this includes bloggers and non-bloggers.  Our running friends, new and old, have been great over the years. I would expect maybe a 5 or 6 mile run. We are thinking about what weekend or night and when. 

Stay Kool, B of BS Rools out

Running Shorts:  Falling runners:  Run enough races, we will see runners go down.  Just a few scary falls.

Provo River Half Marathon (1995) - In the early days of this race, part of the trail was not paved and the trail could only fit maybe two runners abreast.  This combination was not good.  Myself and about 4 other runners were following two runners abreast, one a guy and one a lady, no way to get past them.  One of the 4 runners trailing was more than impatient.  The moment we hit the asphalt he made a cutting move and clipped the legs of the woman runner.  She was down hard on her knee.  Instantly she was crying, bleeding and all 6 of us stopped, even the guy that clipped her.  Well, she did not finish the race.  Morale to the story, be patient, no race is worth taking someone down unless it has prize money or some other big prize.   

Huntsville Half (1995):  The race started by circling the park and then heading east to Eden for an out and back course.  Turning 300 runners loose on gravily road base was not good.  We were towards the lead pack, made the second turn around the park, going fast, a young male runner slips right at the 90 degree gravel turn, pile up of 6 other runners going down.  Luckly, they were just skinned up a little and all got up and kept going.  It looked like a Nascar pileup. 

St. George Marathon (2002) Me and Sylvie had been injured, so we ran  together up Veyo to about mile 11.  A guy runner pulls up next to us and pulls, what looks like a lipstick case out of a pocket.  Then drops the lipstick in front of him, in an instant he steps on the lipstick and goes down backwards like he was on a banana peel.  We stopped for a split second and we keep moving as other runners had stopped.  I do not know if he got up and kept going.  We wondered after if it was an inhaler.  Anyway, pretty darn scary.

Best Falling Runner:  This was Sylvie, I have sworn that I cannot tell the story, darn.  It was not in a race, but she got major, major commando points for toughness.

Stay Kool, and on your feet, B of BS Rools out

Knee Tester:  Went to liberty partk today and ran with Colleen, one time aroung the park partly on the word chips and grass. I could feel somthing on the inside top of the knee.  Hard to tell, seems like the bone bruise is not all the way gone.  I may try another lap on monday.  It was just darn nice to get out and run.  We ran about an 8:15 pace.  It is so much darn fun to run.  I wish we could have circled 20 times. 

Stay Kool, B of BS Rools out

Moutain Bike:  30 miles up and down the parkway, kept about a 15 mph pace, except on turns.  Good effort, went and watched Race for the Cure this morning, Sylvie and Sally ran.  Great fund raiser, not much of a race.  Sally set her PR 26:59, with Sylvie pacing her.  Nice PR for her first 5K.  Have you been to the zoo lately, the crowd was a zoo, with over 17,000.  If pink is your favorite color, Race for the Cure was the place. 

No running today, the knee did not like the run yesterday. 

Stay Kool, Pretty in Pink, B of BS Rools out

Happy Mother’s Day for Sylvie and All Mothers, the world would not be a good place without the kind heart of mothers.

10 mile bike ride - seen Karen and a friend running 12 miles, talked to them for a minute. 

Nordic Trak - 30 minutes

Knee Update:  Surfing the blog over and over, I am going for a second opinion.  I would like to find out who is the best at Arthroscopic surgery in Utah.  My symptoms seem to clearly indicate a tear in the meniscus as after the run on Friday, the pain was specific to the spot.  Also, MRI indicates tearing per the doctor.   I am so darn tired of this.  But, clearly, it will not get better with exercise, etc.  

It has been tough mentally going to Sylvie's races and watching; again this will happen next weekend.  I feel like a non-runner right now. 

Positive side, the run friday, although only 1.6 miles, it would have been easy to continue for another 10 miles.  Conditioning seems ok.

B of BS Rools out

Acqu Jogging - 1 hour - uneventful

30 Ex. bike going no where fast - 22.5 MPH, avg HR 159, good tempo effort.  *Note, legs are getting stronger for biking. 

Dr. Note, scheduled a second opinion with Dr. Greis, U of U Basketball and Football team doctor, sports medicine. 

B of BS Road Rools out

Lazy River - 90 minutes - We finally found out how many laps per mile, 20 laps, we do a lap in just under 1 minute, therefore, with some degree guessing, 20 laps per mile.  

Acqua Jogging - I would equate this effort to a 10 minute mile for an avg. runner that normally runs 8 minute miles in relation to heart rate. 

The discussion today was about Hawaii, Colleen's daughter lives there and me and Sylive vacation there about every other year. The trade winds are calling.

Stay Kool, B of BS Rools out

Goose Egg - Long work day 12 hours

Lazy River - Acqua Jog,  90 minutes,  converted to 4 and 1/2 running miles.  I guess that this workout could be recorded as easy running miles, kind of like running in mud. 

Spinning Wheels - 30 minutes, good effort 10.95 miles,  convert to 3 miles running, cross training.

Stay Kool, Good Luck to Bloggers on Saturday, B of BS Rools out

Bike ride - 40.23 miles, great morning for a ride.  My legs are fine, don't ask my behind, hands and shoulders.  This is just the best day of the year. 

Note, Sylvie sprained her ankle a few days ago, it is up in the air about her running the Ogden half.  Likely, she will do it anyway.

Just a comment for Benn and Warren, it is darn tough to not be running, keeping the faith together for getting back on the road.   Also, really appreciate the support from Kim, Lybi, Tom, Clay, Paula, Jody, Maria, Kerry, Josse, Laura and the FRB etc.

Stay Kool, Nice to Runners, B of BS Rools out

Downsized - Started with entry to the Ogden Marathon, downsized to the Half Marathon and then downsized to the 5K.  They would not let me downsize to the Kids race, they were checking IDs.  This will not be much of a race report, raced the first mile only.

Pre-Race - Me and Sylvie walked and jogged a litte to the start, 3.1 miles.  We got the start about 10 minutes early.   The 5K stared on a short road of about 400 yards and then funneled onto a paved trail along the river.  With this in mind, did several debates with myself whether to start with Sylvie, 4 rows from the front, on start in the back.  I did a quick 50 run to see how my knee would hope up, short strides rolling over my feet forward.  Anyway, quickly decided to start with Sylvie, go fast at least until runners funneled onto the trail. 

Start - The start was delayed to match the marathon start, about 10 minutes late, we all counted down to the start and took off.  Sylvie, was quickly yelling at me to not run, bless her heart, worried about my knee.  I said that I was ok and kept running.

Mile 1- 6:39  - It was then time to jog it in, the next two miles.  The next two miles walked the downhill underpass drops and ran on the grass and wood chips as much as possible.  Really nothing exciting.   (darn hard to run on grass and wood chips, uneven surface)

Finish - sprinted in just for the heck of it, meant nothing.

Sylvie Report - She will write her own report, she won her division with her best 5K time this year and got a very cool trophy. 

Blog Photo Shoot - I think that I got photos of Sasha, Clyde, Josse, MichelleL, Logan, Cody, Kory, Chad and maybe Andy and a couple of other bloggers.  Not being real savvy with the whole down load thing, may need some Sylvie help. 

Race Observations - It appeared the heat affected many runners, the times seemed to be slower overall, just a guess.  Two of my long time runners buddies, Frank and Brett had a tougher marathon than expected.   The two most notable - grit and determination, Sasha and MichelleL.  They could be American Gladiators or tiger tamers.  The look on their faces tell the story and would part any red sea of runners. 

Stay Kool, B of BS Rools out

Bike Ride - 20.5 miles, converted to 5 cross training miles.  Fun day yesterday, even though, only ran and jogged the 5K, it was fun to feel part of the running game again and see Sylvie do well.  2nd opinion DR. appt. on tuesday.  Brone bruise on the knee menicus (sp?) issues.

Running Shorts:  Kool - How did the use of Stay Kool come about?  In my early days of running, 1981, 25 pounds heavier.  It was not a pretty sight to watch my running.  My first race was a 4 mile run around the outskirts of Magna, what the heck was I thinking.  My buddies at work talked me into the race.  Not knowing what to wear, I wore some long wind breaker type pants, a beany (purple and white with Kool Aid on the hat).  I was over dressed to the max.  After about 1 mile or so, I was done, out of gas, sweating and suffering.  I looked like one of those contestents from the biggest loser.   As I was suffering to move along at a snails pace, my luck, running past the "running couple's house in Magna.  They were both very good runners and had just ran Boston.  As I am running by, could hear them laughing. Well, I thought, they would not laugh out loud at me.  Wrong, the next thing I heard was Diane T. (last name withheld) to her husband, I wish a could run like him and continued laughing.  

I continued my suffering to the finish and told my buddies about the comments.  They got quite a laugh out of it and started calling me the Kool Aid Kid.  The name stuck for a couple of years.   One thing that the comment did, made me determined to beat Diane T. in a race some time that year.  It was kind of like your parents telling you cannot do something, a challenge.  About 6 months later, the chance came, a 10K from the U of U around 11th ave and down city creek to the old Salt Palace.  I had lost most of the weight baggage and had improved.  The race began, DT did not know she was racing against me.  She took off like a shot, my goal seemed out of reach.  I kept her in sight all the way to memory grove.  I finally pulled along side her, my comments, I wish I could run like you and took off.  Now, this was kind of risky, did I have the gas to hold her off and finish?  I am sure she did not know I was the Kool Aid Kid from many months ago and likely did not make sense of the comment.  But, it made my day to beat her in the race.  Although there was no trophy, no impressive PR and no cheering, it was an important race for the Kool Aid Kid.   Bottom line, goals and self made challenges are great.  So, Kool, from the Kool Aid Kid has stuck with me all these years.  So, when I say Stay Kool, that really means, Stay Kool to all runners, beginngers, woggers, joggers, elites, etc. we are all part of the running family.

Stay Kool, Kool Aid Kid Out

Lazy River - 1 hour - converted to 3 miles running, legs sore from the 5K saturday.  Pretty sad when your legs are sore from a 5K.  Well, maybe not just the 5K, did a 40 mile bike ride the day before the 5K. 

Excercise Bike - 10.67 miles, 30 minutes, converted to 1 mile running.

Stay Kool, B of BS Rools out

Wood Pile -Last minute decision, ran two laps around the wood chip trail at liberty park this morning.  Maybe or maybe not a good idea.  As I have a Dr. appt. today, wanted to be able to describe problem areas around the knee.  The running went better than expected as far as the knee.  But, darn, running on wood chips is hard, an 8:15 pace felt like a 7:30 effort. 

*Note, running on wood chips is way less impact than running on pavement, ashphalt and even dirt. 

Stay Kool, B of BS Rools out

Nordic Trak - 60 minutes,  looking forward to a 3 day weekend.

Stay Kool, B of BS Rools out

Running Shorts - Running Against the Wind  - Life and running takes a different fork in the road today. 

Time in a Bottle - Many great memories from running will never be lost - the memories to come will be a new adventure.  I will always love running and support those who have running heart and soul. 

Thanks a Bunch -  Stay Kool B of BS Rools out  

Rehab – 1 mile walk, 30 minutes on spin bike, little resistance.  I was not going to blog for some time, the thoughts of this day, well, just felt like blogging some running memories on this day.

Running Shorts - Honor of the Troops – It’s a Fine Navy Day – Gray and Underway

Having spent 2 years active duty, Vietnam Veteran, and 20 additional years as a CPO in the Naval Reserve, I could share many happy and not so happy memories of the adventure.  The one thing the holds true and everlasting, is the camaraderie built among service members and dedication to duty.    

A Military Runner Wants to Run – Some Not So Usual Places Where My Shoes Have Trodden:

Deck of the USS Somers (Destroyer) – 25 times around to the mile with good degree of difficulty, grey and underway.   

Hanger Deck – USS Kitty Hawk – Now this one is unusual, had a neighborhood friend stationed on this aircraft carrier, we happened to be in port at the same time so we ran together on the ship around fighter jets.  He could not leave as he had duty.

Up and Down Hills with Marines at Camp Williams.  The Marines said no Navy guy could stay with them, they were wrong.

Diego Garcia – Small Island, dirt roads, hot and humid as heck.  Ran with 3 buddies.

Treasure Island – This Island has now been sold to the public.  I ran their several times around the island.  It overlooked San Francisco bay just off the Bay Bridge.   What a great view of telegraph hill. 

Germersheim Germany – Hey Ian - Early days of the Afghanistan War, volunteered for several weeks duty to expedite supplies to the troops.   This is unusual because of the odd looks from the local towns’ people and getting lost on a 5 mile run and turning it into about a 17 mile run.   If you have not been to Germany, several of the small towns look much the same, easy to get lost.  

London – Hey to Maria – Heide, Kennsington and Regent’s Park – spent several weeks in London PSD.   It was always perfect weather for running, less the rain, 50 degrees and cold.

Crete – Running the Cobble stone paths, hundreds of years old.  I ran along trail hillsides, with goats and Olive trees, cobble stone streets and harbor.   Very interesting with the great walls built to guard against attack.   

Hong Kong – Along the Harbor, without Suzy Wong.  This was in 1971. 

PTs – Was never beaten by a member in my unit in 20 years, best time 8:02 for 1.5 miles.  

There are many more special runs I could share.   My closing thought:  runners are runners, does not matter where, if a place can be found, a runner will run.

Stay Kool, Salute to the Troops – CPO B of BS Rools out

Rehab - Walked Sammy as fast as I could go.  50 minutes for three miles, smokin.  Rode the excercise bike for 30 minutes, light resistance.  Completed circuit weights for upper body.

Listened to tales of wooo. 

Stay Kool, Dr. Appt. on Friday, B of BS Rools out

Fab Rehab - 30 minutes, light resistance, excercise bike

Running buddies -  Brett, Colleen and Harry - well wishes for the Doc visist in the morning.  Brett and Colleen helped me with a list of questions.  Hopefully, the doctor will have some good answers.  Brett is running Grandma's marathon next month.  I ran race in 1997, hot as heck.  Nice course along Lake Superior. 

Fat Attack - have gained 6 pounds the last 7 weeks not running.  Hopefully, I can get back to some hard cross training.

Running Mojo - I am losing my running lingo mingo, talk all day about running .  I need Austin Powers, ya baby, help. 

Stay Kool,  couch potato in training, B of BS Rools out

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Biking:  Mountian bike on the trail, flat surface, 18 miles, easy effort.  I had a flat after the first two miles and walked the bike home.  This caused me to buy a new tire and tube and then rode another 16 miles.  I am excited to get back to some excercise. 

Last Comment on Injury, Doc stuff:  ( I am tired of thinking about it)

Doctor todays says:

1.  Arthritiss issue, will not get better

2.  Inside of the right knee, menicus, very bad shape, bone one bone causing the bone bruise on the upper inside of the knee.

3.  What can be done?  Surgery to align then bones and take pressure of the menicus, he expects this would result in limited improvement.  A microfracture treatment could then be done.  This procedure, bone realignment, is usually done if people are having chronic pain.

4.  His advice - has worked for some other runners with similar problem:  Do not run for the next month, let the bone bruise heal completely, return to running slow, 1 or 2 days a week, soft surfaces.  Crosss train like heck, no limit to the cross training, acqua jogging, biking, spinning classes, etc. just ease back into it the first week.

B of BS Rools out

Biking - 21.8 miles, good effort, convert to 5 miles cross training miles.  It is nice to have the knee ready to cross train.

Biking - 2 a day - 14.72 miles, good effort, convert to 3 cross training miles. 

Total 36.72 miles -Darn, only converts to 8 miles running. 

Dos for June - by June 30th -

1.  Do Have weight down to 150 - lose 9 pounds

2.  Do crunches and pushups everyday

3.  Do circuit, upper body weights, 3 times a week

4.  Do quad strenghten and balance excercises daily

5.  Do have a positive attitude

6.  Don't step in any Do Do

Stay Kool, another workout later today, B of BS Rools out