BS Rools

Slept in this morning, rode the bike with Sylvie while she ran 16 miles, sag wagon.  I counted about 50 runners on the parkway.  A Jeff Galloway club was running. 

We then proceeded to yard sales for a couple of hours.  I bought a 20lb set of dumbells for $5, and bike seat bag for ($1) Sylvie.  Sylvie bought a bird house, headboard and 22 carat gold serving dish.  We stopped on the way home and made an appointment for a massage tomorrow, grocery store and home. 

2 hours on the spin bike watching replays of football games (Seminoles vs BC and BYU vs. Utes), did 40 crunches every 12 minutes for a total of 20 miles spinning and 400 ball crunches.  When will I lose this blubber? 1 oz. at a time.

Stay Kool, B of BS Rools out

Hobblecreek emailed us our bib numbers, I am not ready, well, run it away, good training run for STG. 

Brick Day -

Two hours spinning, 400 ball crunches, free weights - one set of curles, bench, two shoulder excercises. 

1 mile swimming, backstroke, cut 5 minutes on last week's time

8 miles riding the bike outside. 

This will be a tough workout week being out of town on business for couple of days.  Always difficult to train while on the road. 

Stay Kool, B of BS Rools out

"When an old person says hello, you say hello back, they yell What?"  Aile, age 9

Lite day - spinning 1 hr & crunches. 

Stay Kool, B of BS Rools out

New shoes, broke out a new pair of shoes.  Early morning, 4:20 start, beautiful morning with a light cloud cover.  Now, for most of the runners on this blog, 10 minute miles would be like taking a nap while running.   Ran 10 min. miles this morning for the 8 miles, felt like I was flying, ha ha.   The last 2 years have really been a test of will to keep running, stay in shape, look forward, etc.  The mental part of going from a runner, two years ago, who was in the top 10% at marathons, to the bottom 10% has been tough. 

I write the entry, only for one reason, keep myself looking forward, what can I do better the next day.  

Stay Kool, B of BS Rools out

Crunches and Upper body circuit weights.   Have lost 3 pounds so far, biggest loser contest, 7 pounds to go.  The next two days will be tough while on the road. 

2 hours spinning at the hotel gym,  1/2 mile swim in the lap pool, 200 crunches.  The hotel was over booked, ended up in a hospitality sweete for Bosie Blaze.

Stay Kool, B of BS Rools out

30 minutes spinning, 100 crunches

Stay Kool, Still on the Road, B of BS Rools out

Spinning, 1 hours, 300 crunches, upper body free weights, nice lite workout.

Scary Night - coming home from Boise, - wind sheer at the SLC airport, the pilot pulled up at the last second as the wing almost hit the ground, bumpy, bumpy ride, several passengers were up chucking.  The pilot circled and tried again - aborted earlier this time, we then went to Rock Springs and landed.  My nerves and several other passengers were shot,  flying for that night was done. Five of us rented a SUV and drove back to Salt Lake.  My co-workers on the trip kept telling me everything would be ok, they rode the plane back.  I don't think they had the same view as me, how close the wing was to hitting the ground. 

Stay Kool, B of BS Rools out

Not so funny Stewardess - she announced as we sat on the Rock Springs runway that no one was getting off the plane, it was "illegal and against the law" .  The pilot let us off after few moments to wait in the small airport.  As I got off the plane, I told the pilot and stewardness, I was not getting back on, the pilot said he would work on getting me a ride.   As we sat in the airport, the stewardness said:  "it is illegal and against the law to not get back on the plane". 

Anyway, I would have sat all night and caught a bus if needed, no getting back on that plane. 

Good to be back home and safe.  The pillot said it was the worst attempt at landing for him in his 11 years as a pilot. 

370 in the race, placed 98th overall,  50th on the bike, 113th on the run, and 271st on the swim.   My swimming needs some major work. 

Reverse Triathlon - run 3.1 or 2 bike 10 or so miles and swim 350 yards.  Except for the swim, the course was not santioned, certified, etc.   Rain and triathlons seem to go together, this make both my Tris- rainy mornings. 

Pre-race:  Triathletes arrive early, way early, like 1.5 to 2 hours early before the race.  The reason, getting the choice spot for the bike transistion.  This may seem silly, but, a race can be won or lost in transistion.  We, me and my support crew, Sylvie, arrived 90 minutes early.  I got one of the last prime spots on the bike rack. 

The run - Tris are different starts than running races, except for the first 20 or 30, runners are content to run a consistent pace and save legs and energy for the bike and swim.  They are still working hard, but, not likely to go out too fast and burn out.  I lined up about 3 rows back at the start.  From scanning the crowd, it appeared that about 300 were starting the race, we'll see how close my estimate after the offical results hit the web.   The race started with a count down, 5, 4 and so on, ran hard the first half mile to ensure no clogging the lane for other runners.   The run was a good effort, 7: 50 first mile and did not catch other markers.  Sylvie thought I was 27:09, if so, the course must have been long, the effort and pace felt like about a 26 flat.  A Garmin wearer said 3.2 run.  Sylvie ran be in the last 100 years of the run, really helped. 

Run to bike transistion - about 1: 20 - changed the shoes, etc. rather quickly, my legs were shakey from the run, walked the bike out of transistion to catch my breath.  It took about 1/4 mile to get my biking legs.

Bike - this was fun, passed about 30 on the bike, a younger guy, about 30ish, passed me, I passed him back, he gave me a hand signal to stay on his wheel indicating we would work together.  We alternated leading and passing bikers.  He gave me a big pat on the back as we entered the bike to swim transisition and said good job.   It is always fun to pass runners and bikers.  The best pass, we passed a Tri-guy decked out in full garb, Tour De France jersey and shorts, very expensive bike, we blew by him, he tried to hang on my wheel, would have none of that, gapped him and did not let me hang on. 

Bike to Swim Transisiton - Tender Feet, transision went well, except, forgot to take off my sun glasses, hand them to a race offical as I entered the pool area.  The bike to pool run was about 50 yrds on asphalt an cement, my feet did not like. 

Swim - wild swim, I was too pooped to dive into the pool, hopped in the pool, did the first 25 free and the rest of the 350 backstroke,  about 6 swimmers passed me, darn.   I hit my head twice on the pool side, ouch.  As I exited the pool area, it was crazy in the pool, each of the 13 lanes have 5 to 6 swimmers, chaos, glad to not be in the masses for the swim. 

Race summary - low energy day, Sylvie thinks it was based on stress from the airplane ride, very happy with toughing out the race on not my best day.  Got a placque for 3rd in the 55 and older division, missed second by 30 seconds, first by 8 minutes.  The goal has been set, improve my swim by 5 minutes next year, learn free style. 

A little whine:  I feel bad for a couple of the gentlement in my divsion that were 60 or older, being lumped into a 55 and older division.  I feel the same way for the 15 and under division, how does a 5 year old compete with a 15 year old.  Anyway, it seems older runners don't get enough respect, awards are called out last, few cheers from the crowd that is left.  We may not have these great races today if it were not for the older runners keeping and pushing the sport to stay alive.   

Stay Kool, B of BS Rools out

2 hour, 20 minute bike ride.  200 crunches, upper body free weights - better energy today.

It was just nice to get outside, perfect weather for a ride.  There is beauty in excercise without a defined purpose, other than enjoying being alive, out in the day.

Stay Kool, B of BS Rools out

Easy day - 10 mile ride along the parkway, energy better today. 

Stay Kool, B of BS Rools out

Nice early, 4:30 a.m. run, ran south along the parkway, very nice morning.  I focused on leg turnover and staying smooth.  Scheduled for a 16 miler on friday.   It is difficult to find slow running partners, Colleen, bless her heart, has volunteered to pace me for the 16 on friday.  Where would we be without running buddies.  Sheldon may also join in the pacing.  

Spinning tonight, give it a hard effort, 24 miles, hill climbing to movie songs.  .

B of BS Rools out

Spinning 60 minutes,  200 crunches,  circuit upper body weights.  Rock N' Roll -

I have been putting off making my scrap book pages for the St.George marathon last year, scrap booking is for sissies.  Mentally, have just not wanted to relive that marathon.  I have not even read my blog entry from last year.   I just recently, last weekend, added that medallions to my race room.   Maybe it is time to accept was is and move on.   I may open the scrap books and take a look back and be ready for the next adventure.   This entry may not make sense, it would make sense for some.

Hobble On, B of BS Rools out

Time trial swim, 1/2 mile - estimated time for swim leg of Tri - easy day, long run in the morning.

Stay Kool, B of BS Rools out

Early morning run along the Legacy parkway with Colleen, the knee and endurance held up fairly well the first ten, avg pace 10 min miles.  Last last 5 felt like the end of the worst marathon.   I should not expect much, my running has been so limited, my mind says yes, the body, heh!  This run gives me a feel of what is to come at St.George.  My thoughts, never have done this before, usually, never stop during a marathon, run 1 mile  and walk a minute, Galloway method.  My next long run in two weeks, try this method, may also try this at Hobble Creek.  Colleen was great to run my pace for 10 miles, finally told her to go on, wait for me at the finish, she ran an extra mile and finished with me.  

Dehydration:  weight before the run 158, weight after 154, that really says something about fluid needs during the run, we only stopped once for a drink.  Next run, will either carry or set up aid every three miles. 

Stay Kool, B of BS Rools out

X-Traiing today - 2 hours spinning, 400 crunches, 2 sets curls, 2 sets bench press, 2 sets X 2 different shoulder/upper arms, move the weight up 5 pounds on the  bench press today, whenever I can do two sets of 12, move up 5 lbs.  I don't want too much upper body bulk.

Old running stuff - it is so hard to part with old running clothes, shoes, etc.  Sylvie gets after me, just move them to a different spot.  A guy in my spinning class commented a couple of weeks ago that me and Sylive likley have a basement full of awards.  Well, we have been running for 25 to 30 years, just by luck, if not effort, we would have some momentos.   His comment got to me, put all the marathon medals in shadow boxes, hung up the placques, hung some runnning picutes, etc.   My workout room is now adorned with running memories.  No one except me and Sylvie will likely see them, but, good reminder of good times.  Every race has a story.

Rode the bike with Sylvie while she ran 8 miles.

Biggest loser - 156.2 pounds this moving, down 3.8 pounds.  6 weeks left in the challenge, Mike down to 190.

Stay Kool, B of BS Rools out

Brick Morning - Spin 2 hours, moderate effort, 200 crunches - swam 1 mile, time trial for 800 yrds, 9:44, slow but 1:15 faster than two weeks ago.   Runners are typically not swimmers, runners tend to be sinkers.  I have come to enjoy my two days a week swimming, relaxing hard workout without the pound of the roads.  The down side, my limited running keeps me slow as heck.  Just nice to still be running. 

Aches and Pains - right knee did not feel good after the long run on friday, feels much better today. 

Biggest loser, Cal down 5 pounds, Mike down 6, Burt up 1, Brent down 3.8 - no word from HC.    Cal, Brent and Mike, if we keep up the pace, should make goal for STG.  Burt - hum, what is the answer for Burt, we need ideas - maybe stop and do 20 pushups everytime her passes a lady older than him, 1 pushup for each prairie dog - comeon Burt - motivation.

Stay Kool, B of BS Rools out

Injury note, my Tri coach is out of commission for the rest of the year, back problem, darn -

Early morning run along the Murray Parkway, cresent moon over venus, pretty sight.  If it were not a little chilly this morning, would have loved running thru the sprinklers.  About 4:30 a.m. is the water time along the parkway grass areas, the sprinklers always spray on the trail, so, I often get wet.  Spin 30 minutes, 200 crunches, 1 set upper body weights - curls, bench, shoulders. Got a great deal on a rental car in Hawaii, 11 day vacation after St.George.

Stay Kool, B of BS Rools out

1 hour hard spinning, 50 crunches.  Spin class tonight, good spin class hill workout, Sylvie road hard, about 10 in the class, one singer alonger (maybe not a word) sounded like a fog horn singing.   HC canyon is closed for a fire, hopefully be open for saturday.

Stay Kool, nervous about Hobble, B of BS Rools out

Easy early morning run, dard mornng, stary nights.  I wonder if the Hobble Half will be canceled because of the fire?    

Stay Kool, B of BS Rools out

90 minutes spinning, 200 crunches, upper body free weights, rode 3 miles with Sylvie while she ran, tapering for Hobble the Hobble.  Knee feels better today, spent 30 minutes on hamstring stretches, ITB and wall sqats, seemed to help.   What colors to wear on saturday, that is the question?  Shall I layout 6 different outfits like Sylvie and ponder over the choice, or, shall I just take the first bottom and top out of drawer as usual.  I will likely go with black on black, need pouches to carry supplies in a Tri Jersey. 

Sad and a Little Funny - Sylve bought two red camp chairs today so she did not need to sit on the grass while she waited for me, ha, ha. 

Stay Kool, Go Utes, B of BS Rools out

Early morning, swimming 1/2 mile, slow 26 minutes, then, spinning class, 200 crunches - good effort 20.5 miles speed workout.   Taper day for Hobble.  Now off to D.I., take some clothes and stuff. 

Stay Kool, B of BS Rools out

Picked up our numbers and Runner's Corner, quite a few runners picking up numbers. 

Nice morning for a race, do doubt, with Gwen, it was going to be hot the last few miles with the late start and not cold up the canyon. 

PreRace Stuff and Plan:   As my first post knee surgery half marathon was the SLC half, 2:31, wanted to do a little better today.   My thoughts, hold 9 min miles for as long as possible, then hang on pace to the end.  Changed pre-race routine, normally, have a protien bar and a banana.  Today, had a chocolate protein shake and a sobe before the start.  My energy level seemed up today.  Maybe stick with this routine.   Syvlie is always low key before the race, cannot get her to talk about the race, never know what she is thinking.   As this is the last year for Sylvie in her division, did not expect her to place in her division.  ( I was wrong)

PreStart:  Looked for runners I knew, talked to Queen Josse for a couple of minutes, recogized no other runners.  We made about 5 potty stops a mingled around for almost 90 minutes before the start.  The start at Hobble is always late.   Normally, I will line up in the first 5 o 6 rows, today, told Sylvie I was going to line up about 2/3rds back and kissed her for good luck. 

The start:  First time Hobble has had chip timing, good thing, runners seemed to be less inclined to crowd towards the front, reduced slower runners, like me, crowding towards the front.  Starting 2/3rds back, does cost time, even with chip timing, lost about 30 seconds to stop and go, weaving, etc., the first 2 miles.   Runners were great back in the pack, chitty chatty Cathies about boy friends, kids, etc., not about running. 

Mile 2:  7 seconds over 9 minute mile pace, picked up the pace the next mile to get back on 9 minute miles, mile 4, 22 seconds to the good of 9 min miles.  

Mile 3 thru 8, runners were great, course was warming up, no specific issues, only runners stopping for nature calls.  Mile 8, 22 seconds over 9 minute miles

Mile 9:  1:22, 1 minute over goal pace, started thinking about survival mode.  Now, realizing I have not ran 9 minutes miles for more than a 5K this year, was in the danger zone.

Mile 10:  The wheels start coming off up the "big" hill. Call it big only because it is the biggest on the course. The only time walked, walked 12 steps up the hill and kept moving.   *Note, about mile 8, started the hip hop with runners ahead of me.  Positive road kill to the end, 32 with 2 runners passing and passing 34.  Hip Hop:  Runners stop and walk, I pass them, they pass me back, etc. until they can no longer hang on to pass me back.  Survial mode starts at 10.5, back off into get to the finish mode.  

Mile 11 thru the sub-division, passing runners like heck stopping for water and rest breaks. 

Mile 12:  can feel the finish coming, caught a young lady, her goal was to break 11 minute miles, said she was not going to stop, told her to hang on to me, dropped her at 12. 5 and started my kick to the finish, passed 5 runners on the grass to the finish.

Summary, went into survival mode too soon, did not trust my cross training as an measure of fitness for running, may have knocked off a couple more minutes.  Very good lessons learned, hard effort, very happy with the effort level, hanging onto the pace.  Surprised Sylvie with my time. 

Sylive, has a blog, does not often blog - she is gutsy, ran a 1:50,. took second in her division and moves to the 55 to 59 division in a couple of weeks, just in time for St.George, she has a good shot at placing at STG. 

Straley brothers, running buddies, seen them at the awards, took 1st and 2nd in their respective divisions, great grand master runners. 

Stay Kool, B of BS Rools out

Wow, sore quads big time - don't run downhill for months and then run downhill - crazy fun.  God thing, the knee is no worse for the effort, just normal soreness.   It was so darn fun to run mid pack, grind and grit, I really do miss the toughness of races, getting in the zone, pushing on, no feeling quite like a hard race.   Also, really love the excitement of the bloggers, what a fun group of runners.  Back to everyday blogging;

Rode the spin bike for 80 minutes, moderate effort - rode 10 miles on the bike outside, 200 crunches, upper body weights, curls, bench, Tris and shoulders.   No running for a couple of days, need to recover and hopefully run a long run next weekend.

Stay Kool, Back in the Saddle, B of BS Rools out

1 hour of light spinning - easy day, quads need some rest.  

Stay Kool, B of BS Rools  out

Spin 1 hour, good effort, legs less sore today.   Upper body weights, crunches - may go to a Chi Running class tonight. 

Stay Kool, B of BS Rools out

1st post race run, quads still sore, tried a little chi running, not easy to make the change. Beautiful morning, said good morning to a homeless guy on a bench. Unusual for a homeless person to be that far south on the parkway. Weird saying hello at 4:30 in the pitch dark of morning. Hope to get in some spinning later today. 30 minutes spinning, 150 crunches.

Stay Kool, B of BS Rools out

Spin 1 hour, good upper body circuit weight workout.   Weight 155 after the workout, check it again tomorrow, down to 5 lbs left.   Rode the bike 14 miles putting out 4 bottles of vitamin water for my longer run in the morning.   It seems the week after the hype of a race, race day excitement, kind of a let down.   As hard as races may be at times, they are sure fun to gab about. 

Stay Kool, B of BS Rools out

Early morning run along the parkway, not fully recovered from the Half.  Fun mornng listening to music and enjoying the day.   Rode the spin bike for 60 minutes,  250 crunches.  Sylvie is working this morning, off to do a little shopping and later headed to see my daughter and grandson.  

My feet just beat up, no injuries, losing two toe nails, a couple of small blisters.  I sure every runner issues ongoing during the year.

Stay Kool, B of BS Rools out

 Biggest Loser - right now, this morning, point in time, down to my St.George weight last year, 15 pounds lost in 3 months, the last 4 or 5 pounds will be the toughest to lose and keep off.  My body does not like being below 153, shooting for 148 to 150 for St.George.  Also, bought a new tight fitting Tri shirt today, if you ignore the last of the belly fat, almost look good in the shirt.  Note about blogging, some of my old blogging buddies just don't blog much, Lybi, Tom, Kim, Kerry, Christi and now Mike as he is on the mend.   Why get a tight fitting Tri shirt?  Well, if you can get the right shirt, it saves transition time as you wear the shirt swimming, biking and running.  Many races and placing is lost in transistion. 

Spinning, 2hours, watching college football preview shows,  400 crunches.  Rode the bike as Sylvie's sag wagon while she ran 10 miles.   Many runners on the parkway today, Salt Running Company teaser run.   From reading Burt's blog, decided to say hi or smile at everyone, amazingly, only one person did not smile or say hi back.  What does this say, people are nicer in Utah?  Or, maybe in it Burt's delivery.  Burt, if you read this blog, people are nicer in Utah, its not you.  ha, ha.  

Big workout week starting tomorrow, simulate a long run tomorrow, run 6 miles and then ride the bike for 3 or 4 hours to simulate a long run.  Goal, combination of 80 mile crosstraining equivalent and running.   I need that 4 or 5 hours or aerobic excercise to simulate the long time it will take me at St.George, save the knees for the marathon. 

Sylvie note, she is running well, after all the years we ran together, sometimes gets to me that we can no longer run together, I would not hold back her training efforts to ask her to run slower.   Anyway, hope she keeps running into ther 80s like many runners hope for themselves.  

Gym - Murray Rec Center has been closed for ten days, annual cleaning, cannot wait to get back to swimming and spinning classes.  As so as STG is done and we are back from Hawaii, we will start yoga again each week.  Long winded blog today.

Stay Kool, Run Long and Prosper, B of BS Rools out

Early morning spinning -  1 hour

8 miles running, it was fairly hot this morning, late start, first 5 miles went well with a good consistent pace, last three miles worked on cadence, the knee started act up, finished with Sylvie yelling "looking good" out the window.   This did not mean I was looking good.   When we were trianing with my step son, Taylor, for STG a few years ago me and him would tell all the runners going the opposite way on the trail looking good.  Two guys passed us looking like he--.   We said looking good to them, Sylvie gave us the business over that one.  Bottom line, looked line he-- at the end, too hot. 

Spinning again for 1 hour and 36 minutes, 

Upper body free weight workout, energy a little drained fromt he cardio, did not max out on reps.  200 crunches.  

Stay Kool, B of BS Rools out

Hard spinning this morning, 1 hr, 24 minutes, good effort. May ride on spin later, hopefully get in some crunches and stretches.  Always fun to read the race reports. 

Fat Head, biggest loser, after watching my diet for a week, ate 3 chocolate chip cookies, giant peice of chocolate cake and ice cream.   I now have to excercise like a fat foolish mad man, biggest loser weigh-in tomorrow.  I cannot be trusted around junk food, don't buy, won't it eat, buy it or free - I will eat more than my share.

200 crunches - 36 minutes spinning, total 2 hours today

Watched a Chi running video that Sylvie bought, interesting. 

Stay Kool, Fat is as Fat does, B of BS Rools out