BS Rools

Easy, run to Gardner Village.  First run with the Garmin.  I have not programmed it or done anything yet.  During the run I go under to under 3 under passes.  This seems to goof up the mileage as the connection is lost and takes about 30 seconds to connect after coming out.  But, the Garmin should be great for speed workouts as long as I do not have one of my laps go under the underpass.  Play with the toy tonight. 

Lunch time run with Rob (tri-geek), Diane (tri-geek), Tony (trail runner), Sheldon (regular runner) and Colleen ( 55-59 phenom).  4 mile run, 8:30 pace, 90 degrees.  Fun to run with a large group.  Unusual to get all of us together for a run. 

Easy run, early morning.  First time in several years, 5 pelicans on the river, beautiful white birds.  

I had to report for military muster this morning, came home and ran with Sylvia the last 3 miles of her run.  We played with our Garmins, cool toys, our 3 mile run we have done for years measured via the Garmin 3.02 miles.  Pretty darn close.  What was interesting, Sylvia kept checking our pace, watching the pace made her pick up the pace. 

Tired legs today, maybe some speed work in the morning.  Checked out my old 9 mile route, Garmin has in a little short.  I will adjust the route to pick up the extra.  Beautiful morning, stork on the river.  We don't see those very often, and when we do, they are only passing thru for a couple of days.  Myself and Sylvia signed up for the Hobblecreek 1/2 marathon yesterday.  This will give us Bryce and Hobble creek mixed in with long runs to get ready for TOU and St. George. 

Wakeup call, Garmin has rocked my running world.  I ran pretty hard this morning, thinking I was running about a 7:45 pace the first 4 miles of the run.  When I got home, 8:13 pace for the first half and 8:26 for the second half.  My easy runs are just too slow.  I need to get back where 8 minute miles are easy.   It is no wonder why I have struggled at marathons the last few years.  I think the Garmin has really rocked my world.  My 8 mile course meaxured 7.95 on the Garmin, pretty darn close.   *Note, my first mile was pretty slow. 

Insanity, doing the same thing over and over and expecting different results.  I need a change.

Lunch time run treadmill, two miles in 15:46 with last quarter at 6 min mile pace. 

Treadmill run, 1 mile warmup 8:13 at 1% grade,  2 miles at 6:49 pace 1% grade, 1 mile cool down at 8:13 pace 1% grade, and one mile at 6:49 pace 1% grade.

It was my intent to run a time trial 5k, pooped out after 2 miles.  Nice to get back to some up tempo runs.  

B of BS Rools out

1 mile warmup at 8 min mile pace, followed by 7 miles in 51:16,  I am very happy with this tempo run given my runs over the last few weeks.  Treadmill conversion has the pace of 7:20 for the 7 miles of tempo running.   I need at least one of these runs per week. 

Early morning, 4:50 a.m. run, cold wind from the North, a little underdressed, did not get rained on, just beat the rain.  Legs road tired from the last two days of threshold and tempo runs.  Easy day again on friday, 5K on saturday. 

Easy run with Tony at lunch, Garmin, 5.00 on the nose, 42:29 time, 8:30 avg. pace. 

First mile 7 min. mile, struggled in the las 2.1 in 15:53.  Legs just did not have it today.  Sasha's son beat me today, very good effort on his part.  Two fellow runners I normally beat got me today.  Overall, still a good week of running.  The 7 mile tempo run on Wed. at a 7:19 pace likely took it out of my legs.   Syliva did not place today to the first time in quite a while.  Two top runners in her age division were there today, Cathie took first, Sylvia beat her a couple of months ago.  Fun day at the races no matter what the outcome.  Nice to visit with George Adams.

B of BS Rools out. 

Avg pace, entire run 8:25 - Did 7 short hill repeats, about 1/10 to 1/20th mile per repeat, good effort.  6:39 to 7:11 pace on the repeats, some a steeper grade than others.  Total distance on Garmin 11.09

Nice morning, great morning for a run.  Legs felt better than expected after the 5K race yesterday.   

Early morning run, beautiful temp and morning.  Starting out, legs were tired, I should have stayed in better.  The run got better, nic 8:30 pace. 

Lunch time, circuit weights, upper body and legs. 

Early morning run, 4:45 a.m.,  tough to get going when I am half a sleep.  It seems I am always running slower with the same effort.  1:19 to run 9 miles, felt like an 8:15 pace, close to a 8:50 pace.  Go figure.  I may do a few 1/4 mile repeats on the treadmill at lunch. 

B of BS Rools out.

Lunch time, 3/4 mile warmup easy, 1/4 at 6 min pace.  Decided to stop at that point, hamstrings a little sore, did not want to take a chance and aggrevate.

Run, Run, Run, have some fun,Fun,FUN.  I have to tell myself to smell the roses and the skunks, love seeing the fox and enjoy the cool morning, or I would really have a negative mental attitude about a run like today, 9:21 average pace, feet in a mud blog.  I hope for wings under my feet on the next morning adventure with Devine Miss M singing.

B of BS Rools out

Early morning run with Sylvia, time to start our build up fot TOU and St. George.  Sylvia ran very well today, we averaged 9:04 when we were running.  We stopped a few times to drink and stretch.  It seems Sylvia may have a great fall marathon season.  She is in better shape right now for long runs than she has been in the last 3 years.  The 3 half marathons she has ran this year have likely helped.

Critter Watch:  1 small deer, 5 pelicans flying, 1 bald eagle flying, smelled skunk with no sighting.  The early morning runs catch the wildlife.  Today was the first deer we have seen this year along the Jordan River Parkway.

Nice morning run, many dog walkers, station to station run, legs felt very good, energy a little on the low side.  *Note, Sylvia received her 2nd place plaque in the mail from the Ogden Half Marathon yesterday.  Nice award for 2nd in her age division. 

Norman Rockwell Saturday Evening Posts - Just like out of the post, sunday morning scene.  The sun was cresting the Wasatch, an old lady, 85ish, on a old, old, three wheel bike, pedaling as hard as she could an only moving like a turtle.  I wish Sylvia would have been there, with her expensive camera.  It was a classic shot.   

Gardner Village and home.  Nothing special about the run, easy day, running up City Creek tomorrow morning. 

Critter Watch:  Small Fox

Lunch time - two miles on the treadmill at 8 min mile pace.

Upper body circuit weights. 

State Capitol, up to city creek canyon, up the canyon 3 1/2 miles and back down.  Ran with Sheldon, Colleen, Brett and Frank.  Nice effort going up and coming down.  Good to practice the up hill and downhill running.  Sheldon and Collen gapped myself, Brett and Frank coming down by 150 yards.  Picked up the pace to a 6:20 pace for about 1/2 to catch and pass them just before the bottom.  This will now be a weekly run until St. George. 

Garmin:  Overall pace 8:17, 

Easy recovery run, slow, legs tired.  I read an interesting little article about running in the morning.  It said that it takes about 3 hours for your muscles to restore after your wakeup and eat a bagel and energy bar and that you should alwasy do this before a race.  It makes sense that it should apply to morning runs also.  It may partly explain why I often have low energy for early moring runs.  I usually eat a banana, 15 minutes from alarm and out the door.

Treadmill run, could not get my butt out of bed this morning,  7:48 conversion pace.  I didn't want to run too hard with a 5K on saturday.  I have lost 2 pounds, I now need to keep it off.  Down to 154, goal 148 by St.George Marathon. 

B of BS Rools out

Early morning run, home to the Veterans Freedom Memorial and back home.  Very relaxing, nice, 5 mile easy run. 

Sylvia, 2nd in her division, 105th overall, 25:40 - I mention her first, as she did the best today.  Her best 5k time in quite some time.  The couse measured 3.08 on my Garmin and 3.11 on Chad's garmin.  Close enough, not a certified course. 

The race started with us close to the front, I could not get my legs moving, Sylvia passed me and gapped me by about 30 yards, finally got going at about the 3/4 mile mark, caught Sylvia and passed her.  My first mile was 8:27.  The last two miles were at about a 6:55 pace.  I have been sick with a cough all week.   It was fun to pass about 50 runners after the first mile.  It was likely close to 85 at the finish of the race, hot morning.  I really like the course better than the last few years.  They ran us into the west side loop of Libert park and back out.  The race had kind of a fun run race feel to it with a free entry to the arts festival.  Happy with the effort, not the time. 

B of BS Rools out. 

Nice sunday early morning run along the river.  8:40 aveage overall pace. 

Easy - Hard Miles if that makes sense.  Ran outside at lunch with Davey.  The first half of the run was into a hot head wind, and the second half the wind stopped, or it seemed like it.  Almost too hot for a lunch time run. 

Ran an extra, who knows how many miles, chasing my grand children around the playground.  Watched Tigger the movie, I had bouncee legs also. 

Day off today, circuit weights, mental relaxation - no ice cream. 

Run from state capital, un City Creek Canyon 3 and half miles and trun around.  Good steady hill workout.  Ran with Sheldon this moring.  We plan on extending the run another half mile each week until we are running all the way to the rotary and back..

The hills are always tough, hate and love triangle,  I love the hills when the done, hate running up them in the moment and my common sense tells me they are needed for good St.George Marthon.  It is much easier to run with friends than to trudge up yourself.

B of BS Rools out

Early morning easy run.  Nice to get out in the fresh air of the mornng.  Circuit upper body weights at lunch and some exercise ball hamstring exercices.  Seemed to recover will from the City Creek run yesterday. 

I only have two races next month, I am trying to talk Sylvia into adding another, she thinks we race too often.  Murray 5k and Bryce Canyon Half Marathon. 

Early morning run, 8 min. first mile, then ran the next two miles in 13: 58, ran easy the last 2 miles.  It is very tough to make myself pick up the pace during an early morning run.  I need to be mentally tough.  Happy with the effort, the first three miles, even with the 8 min. mile the first mile was 20 seconds faster than my 5K last saturday. 

Note, it is fun to run faster when you have the feeling of flying.  It is not often I feel like the Devine Miss M is singing while I running.  Today was one of those days, at least for a couple of miles. 

Old shoe story:  My wife never chucks old running shoes.  She cleaned out the garage, washed a bunch of old running shoes that I had forgot about.  She then dumped the 11 pair of shoes, clean, on my side of the bed.  Now, I wonder, do any of them still have some good miles left?  It is always hard to part with our old friends, even if they be shoes.  By the way, I still have the shoes I ran the 1996 Boston Marathon in. 

Early morning start to beat the heat.  Sylvia and myself, we took our dog Sammy the first two miles.  Sammy really gets upset if she does not get to go run a couple of miles.  She sulks all day if she does not get to go.  Anyway, we tried to stay in the shade of the trees along the trail as much as possible.  Our method worked for about half the run until the bikers started hitting the trail, we then had to stay on our side.  Not the best long run we have ever had, but, nice and steady.  I think we will sign up for the Provo half marathon.  That we give us 3 half marathons this summer.  With the effort of a half marathon it is almost like a 20 mile easy run. 

Garmin:  I have really liked most of the features with the Garmin.  But, the pace per mile really seems out of whack when the graph and zone charts display in the training center.  It seems the accurate display of pace is in the graph, right clicking on each mile mark to see the time and pace. 

First half running year summary:  Marathons - Salt Lake and Ogden- below par, strider half marathon - 7:30 avg pace - best race of the season so far.  Best 5k 21:29  - Over 1250 miles for the first half.  No injuries - need more quality work - Goals - run City Creek for the hill workouts once per week, run a race or a tempo run once a week.  (have more guts in races)