BS Rools

Snow adventure, Brent and Sylvia, we took Sammy (our large white stardard poodle) with us running.  She went three miles and loves running in the snow.  I made the mistake of running in old shoes the first three miles, was slip sliding away.  We dropped off Sammy, changed to new shoes and ran another three miles.  Altough this is listed as an easy run, it did give our legs a good workout in the snow.  It was fun in a kind of different way.  Time to check if Tom and Sasha have given race reports.  *Note, we decided to sign up for both the Salt Lake Track club and Striders Winter series.  Our plan, good way to help us get in some speed work and hopefully not lose much conditioning during the winter.  Both series add up to 8 races.   Also, we will not take our race times to heart, we will do our best, but, not beat ourselves up over the times.  Winter races are very tough to run fast as we would like.  These a get in some speed work in race conditions.  Like Sasha says, where else is better speed work than a race.

B of BS Rools out

The dreadmill today, first time in the Murray Park Center for quite some time.  The $5 turned out to be worth the workout.  I have been reading David Holt, Tinman and many of the blogs.  Ran the first 8 miles at 8 minute mile on the Precor treadmill.  I mention Precor, they seem to be one of the toughest dreadmills for me to run on for some reason, they just don't feel like the road and have too much cushioning.  I call these miles easy as 8 min pace, because heart rate avg. was 140.  My St. George marathon pace was 7:42. 

Next Phase:  Ran 2 miles at 6:54 pace, then 1 mile x 3 at 6:54 pace. Total 5 miles.

Goofy Phase:  The darn dreadmill timed out at 1 hour, then timed out again calling it a cool down, started a threshold mile, dreadmill quit a little after 1 quarter.  Finally got off the darn dreadmill and moved to another to complete the threshold miles.  I was happy with my form and concentration.   The Ipod really got me thru the workout, boring, on the dreadmill.

Self assessment today:  I think that I could run a plus 50 year old  PR if it were a fair 5K, under 21 minutes.  I am following Sasha's method, of no taper or very little taper for the two Winter series sets of races (8 races total) , SLC Track Club and Striders.  I don't expect great times, but expect very good effort. 

B of BS Rools out. 

Early this morning, 4:45, headed out the door for a run, almost fell three times the first 100 yrds (ice baby).  I turned around and went home.  Lunch time run with Harry and Colleen.  Harry was kind to lead and really pulled us thru the run.    I did not complain, picked up the pace when needed.  When we finished the run, Colleen says, you sure ran good today!  I then told her, it was more of a survival run.  Anyway, turned out to be a great lunch time run in the sun.  Nice to have running buddies that can help you along and hope you can return the favor.  (I thought today may be a little tough because of the workout yesterday). 

B of BS Rools out

Early morning run, the weather was great.  The trail had some treacherous spots.  Day dreaming about Xmas is not the best thing when winding around icy patches.  

Recovery note:  The "big workout" big for me, on sunday is taking a little longer to recover from than expected.  It will likely take several weeks to adapt to these workouts.  Skipped the Blacksheep workout, hopefully, next week.

 Lunch time run, 2 miles dreadmill with 4  X 100 striders at 6:45 pace. 

Early morning run, slow and easy.  There are still icy spots and crusty snow on the trail.  Nothing special about the run today, except, sure seem to be slower in the colder weather.  Likely, no 2nd run today.

B of BS Rools out. 

Early run today, ice has melted, almost an uneventful run.  Out of the night, 5500 south on the Jordan parkway, a possible sighting of the "darkhorse" flying with ease, clipped by me in the night.  Picking up the pace to chase this ghost runner was of no success.   If it was a true sighting of the "dark horse" the lone runner may confirm or remain a mystery.  The "dark horse" is one of our bloggers.  If it was not the the real dark horse, who was this imposter?

Lunch time run, sweetmilly,  3 x 1/4 mile at 6:04 pace,  1/2 mile at 6:04 pace, plus 1/2 mile of striders. 

B of BS Rools out

Early run, ran in the drizzle before the rain.  Easy the first 3 miles, then warmed up and ran a decent pace back home with hill push striders over all the short hills.   Lunch time run planned with Tony and Colleen, hope we don't get rained out. 

Day dream during the run:  Visulizing breaking 1:30 at Moab, it is a real long shot, but, it was fun to day dream. 

Treadmill Run, 8:11 pace 5 miles, rock n roll thru the five miles, highway to he..."

Funny Awards Note:  Just got a first place age division ribbon from the Sandy Turkey Trot 5K, a dollar tree ribbon, no turkey.  It must have been on that slow boat form China restocking the dollar tree.

B of BS Rools out

Snow run today. We took Sammy, the jousting dog, the first 3 miles.  She loves the snow and loves to run in it.  I gave her her head second half of the first three miles.  She really gave me a knee lifting, high stepping workout.  I was ready to call it a  day at three miles.  Sylvia said no way, another 3 miles is in order, high knee lifting snow running.  When the run was done, we both said, this was more tiring than a 5K race.  All in all, very good work out, it felt like hills.

B of BS Rools out

I was going to take today off.  Cashed in birthday gift cards from my daughters and bought some trail running shoes.  I just had to try them out.  I am going to call them after this blog entry.  Yes, they are better in snow, a little slower afoot,  but, quite an improvement in footing.  For the first time in many years, I must confess, I lost commando points yesterday complaining about running in the snow the first 1.5 miles.  I could just not get the hang of it.  Then I remember what Sasha said on his blog about high stepping.  I started the high knee lift running and got in the groove and had fun the rest of the run.  Sylvie even said me and Sammy ran like antelopes up one of the short under pass hills as we ran so fast.  Good thing, Sylvie keeps me balanced that I do not get too full of myself. 

B of BS Rools out

Well, try to be careful.  I altered my normal running route today to hopefully avoid many of the icy spots on the trail.  That part of the plan worked.  But, you either have grace or you don't, tripped over a chunk of snow/ice and rolled.  Hurt my running pride, small skinning of the knee and small bruise on the thigh.  Sylvie says I have my roll down pat as I have fell so many times.  Other than the fall, it was a nice morning.  Hopefully, we get in 4 or 5 miles at lunch today, hill workout on the treadmill.  

B of BS Rools out

Very early morning run on the treadmill.  The fall on the ice yesterday got me on the treadmill.  Decided to run the time out, 99 minutes,  7:47 pace with .5% grade.  Non-stop run.  Legs felt good except for the right thigh bruise from the fall. It should be gone in a couple of days. 

The treadmill, after 10 miles, only measures in tenths of a mile.  I did not record the 12.7 on purpose.  I have not yet given in.  May run a couple of easy miles on the treadmill at lunch and stretch. 

B of BS Rools out

Cold, cold, early morning run.  Short baby steps, take no chances of biffing it again.  The run was somewhat uneventful.  I saw one cat, how could it be out in the freezing cold?  Two runners with a dog, dressed in about three coats.  I long for the summer runs of moon shadows, crazy gabbing walkers, bikers, foxes, shorts, sweat and runs that you never want to end.    No lunch time run today, almost an all day meeting today, yuck. 

B of BS Rools out

Cold, cold, col, cl... run.  Fingers still have tingle, nose is running, typing is slow, the treadmill is looking better.

Several bloggers have mentioned staying under the covers, the heck with the cold run, few have opted for the covers as the guilt later in the day would be too great. 

Maybe to get our minds off the cold weather, we can get James or Lybi to stir something up?

Lunch time treadmill, 3 miles, 7:55 converted treadmill pace.  Right thigh still not firing 100%.

B of BS Rools out

Treadmill,  9 x 1.25 miles,  ran the first mile of each 1.25 at 7:54 pace witht he last quarter at 6:50 pace,  rest/walk 1 minute, then repeat.  Right thigh bruise from ice fall still bothering me somewhat, hampered the intensity of the workout.  It should be better with a couple more days of easy running. 

It is a good time of year to evaluate training plans, read blogs.  Us non-fast runners, have a great opportunity to read blogs of some of the best runners in the country to learn how they train.  This is pretty darn exciting.  I feel like doing repeats around my cubicle.

B of BS Rools out

Cold run the Sylvie and Sammy, cold as something, Sammy ran 3 miles and was ready to go home.  BS continued on for another 5 miles.  Sylvie did about 6 good strideouts with one real, real, good hill stide.  I really had to work to keep up with her.  The wind from the south made it feel about 10 degrees colder when we turned for home.   Sylvie stopped at home 8.25 miles and I circled the big block a couple of times to get 10.01 miles. 

It was real nice to have Sylvie out there with me, we picked each other up during bad patches. 

B of BS Rools out.

Ran early today, 5 a.m., put on some warmer running tights today.  They really made a difference, pace was much smoother the first 8 miles.  The last 4 miles the pace was all over Garmin as snowy, icy, parts of the trail kept appearing.  The changing pace seemed to get my legs colder and also affect the pace.  I thought the section of the trail would be clear from last saturday's storm, not so, West Jordan is too cheap to plow.  I think that I will ask Santa for a new pair of warm winter running tights.

Happy Holidays, B of BS Rools out

Early morning run. Ran an odd back and forth route to avoid ice patches.  Hope to  run a few miles on the treadmill today, maybe some speed work.  Family X-mas party last night, it was fun to see everyone.  My mother gave my daughters two large books on geneology work my cousin has been doing the last 30 years.  They were quite excited.  My dad has shaved his head.  I going to get him a polishing rag for Christmas.  It does may him look a few years younger with all the grey hair gone. 

Lunch time run, treadmill, 1 mile warmup 8 min pace with .25 at 6:30 pace,  1 mile at 8 min pace with .25 at 6:30 pace, 1 mile at 8 min pace with .50 at 6:30 pace, 1/2  mile at 8 min pace with .25 and then 1/2 at 8 min pace.

Kind of a goofffy lunch time run. 

B of BS Rools out

Goose egg after 71 days straight of running, the Moab lottery loss took the B out of BS and the R out of Rools.  I will be back at it in the morning.  My disappointment is nothing compared to those trying to OTQ.  But, one day of sulking per year, loss of 100 commando points.  I plan on earning these right back in the morning.  I guess we are lucky to both be in the 10 year club at St.George with no lottery, and have BQs if we want to use them. 

of s oools out

A couple of years ago, about 11 p.m., I was feeling sorry for myself over running, can't remember why.  Syvlia, says: quit whining, go out and run.  I ran a 5K time trial on the icy trail with no fear. 

Tonight, I got a lift from Lybi, Tom and Sarah.  Got a kick in the pants from Lybi, understanding from Tom (he has had disappointment from not getting into St.George) and always superior kindness from Sarah.  Thanks team mates. 

I ate cheese with my whining, after reading the comments, got my shoes on and hit the trail.  Decided to run north to a good turning around point, 5k effort time trial.  21:30 5K.  Not my best of the year, but, only 11 seconds off my best this year.  I had to slow down in a few spots for snow, likely very close to best for the year given the slow spots for snow.  No commando points, loss of 100 stands.  Teddy, when the going gets tough, the tough get going.  Lesson learned. 

Almost back to B of BS Rools out

.   

Beat the storm this morning, starting to drizzle, did not get too wet.  I was quite touched by the support from the blog on my mental melt down over Moab.   I remember what Sylvie said to Sasha at the St. George Pasta party, look what you created, did you ever think this would happen?   Thanks to Sasha for the creation of the blog and support of runners. 

I have often said, put a group of runners in a room, they would never leave and stop talking about running, unless it was time to go on a run.

Lunch time treadmill run, 1% grade, 8 min mile pace for the easy miles.  Completed 10 x 100 yard strideouts at 6:51 pace (treadmill conversion). 

B of BS Rools out

Treadmill run, gradually increased the pace, .5% grade, total time 60:09, avg. pace 7:31

Intended this as an easy run and turned into a hard temo run the last 3.1, increased the pace each lap. 21:09 5K at the end of  the run.  Darn,  the treadmill is not equal to the road.  

About 8 weeks ago, asked Sasha about advice on improvement, increase mileage to 65 to 70 per week.  I have avg. 66 the last 8 weeks.   It seems the conditioning improvement is not speed, but, speed endurance.  I have also add in some moderate type tinman workouts. 

My already great respect for those real high mileage runners is shot up, holy cow,  how do they find the time.  This year will be my highest mileage year ever.  (over 2700 miles).

B of BS Rools out

Early morning run, headed out on the parkway trail, no way, snow a foot deep, turned back and ran on plowed roads.  Lucky it was 4:30, not much traffic, able to get in 6 miles before the morning commute.  I then spent another hour shoveling snow, hurried to a doctor appointment only to have the doctor stuck in traffic and still an hour late, left the Dr. office and headed to work.  I suppose many others on the blog are having such a day.  I have a two hour meeting and hope to run a few more miles on the treadmill and then head home. 

Lunch time run, 3 miles on the treadmill with 10 X 100 stiders at 6:43 pace.

B of BS Rools out

Myself , Sylvie and Sammy the first three miles.  We dropped Sammy off at home and ran the rest.  A few tean in training runners were on the parkway today.  They have big jugs of Gatorade about every 3 miles.  I would be surpised if it were not frozen.  The trail was in better shape than expected.  One interesting sight, the sun was hitting the snow just right, snow crystals.  Kind of cool on a cool day.

Last 9 weeks, avg. 66 miles per week.  It seems my legs can handle the increase in mileage, now need to gradually start increasing the hard workouts.

B of BS Rools out

I always viewed myself as having fairly good running knowledge.  Maybe not.  I ran a treadmill workout today.  Ran 7 miles at a 7:54 pace and then did 6 x 1,000 yards at a 6:40 pace, then ran the last two miles at 7:54 pace.  The delema, CV pace is the pace you could run for an hour?  Well, I could not run a 6:40 pace for an hour unless it were the  first 9 and 1/2 miles of Hobblecreek.  Maybe I was running the CV pace too fast?  I stopped and walked for about 1 minute between each rep.   Easy pace is another problem.  I cannot bring myself to run slower than an 8 minute mile on the treadmill.  I could run that pace for 20 miles on a treadmill.  My last marathon St.George was 7:42 pace, likely about 8 min miles adjusted for a harder marathon.  Easy pace 1 to 2 minutes slower than your marathon pace?  These comments are turning into jibberish.   Anyway, happy with the workout.  I need to read Paul's comments again, maybe it will sink in this time.  Last peice of jibberish, holy cow, these workouts are tough. 

B of BS Rools out

Nice day for an easy run, just a few icy spots on the trail.  No planned pace or distance today, just run Forest.  Legs were somewhat stiff from yesterday's workout.  May have had a fast running blogger sighting on the trail.  I will check a couple of blogs later.  I had a day dream about setting a PR at St.George next year and was awoken by a sight slip on a patch of ice. 

Merry Christmas Bloggers and Families,  Brent and Sylvia 

Treadmill,  7:50 pace, conversion. Early morning, may run a few more miles at lunch.

Treadmill, lunch  time run,  14 x 100 yard striders at 6: 40 pace.

S Rools:  (Sylvie's Rools)

Easy run is an Easy Run - no garmins, no watches, no splits and a guess on miles is just peachy.

Let yourself smell the Roses:  Hear the birds sing, let nature be the show

B Rools has a hard time following these.  I am a happier runner when I follow them on occassion.   

B of BS Rools out

B of BS Rools back in - Last comment for the day, I read Sasha's comments to Lybi, good wisdom.   I have the most "fun" when I am chasing a goal, get faster, place in my division, run more miles, get stronger, etc.   One thing the really stands out from reading blogs, the runners that want self improvement seem to stay with the blog.  Others fade quickly as they cannot keep up the pace. 

Treadmill, 10 miles, avg pace, 8:05 treadmill conversion pace.  May run a few more miles later in the day. Low energy this morning, stopped twice to take a couple minutes for a break.  Ran 5 laps, stopped, then ran 20 laps and stopped and then ran the last 15 with the last lap at a 7 min mile pace.  Personal observation, last couple of months, the increase in miles has given me more endurance.  Today was an example, normally, on a low energy day like today, I may have run only 6 or 8 miles at a slower pace.  I'm not sure this will translate into better races.  Also, running more miles is addictive.    I long for the morning runs in the summer. 

B of BS Rools out.

Cold, Burr, - ran in new CW  tights, x-mas present.  I could not tell a difference when running, just like other tights.  The difference seems to be how my legs felt after the run.  Legs did not seem as tired, muscles stayed warmer.  But, I don't think the tights will help me run must faster in the winter series races.  Happy with the tights.   Also, ran in my new trail shoes.  They really make a difference in footing, slower afoot, but safer. 

Lunch time treadmill:   1 mile warmup,  5  x  1/2 mile at 6:04 pace.  2 min. recovery run between each repeat.  It was good to get the legs moving again at a faster pace and concentrate on form. 

B of BS Rools out

Wind, cold, ran with Sylvie and Sammy the first three miles, dropped Sammy at home, BS continued another 4 miles.  the south wind along the trail seems to be creating ore icy spots.  The running was slow and steady today, careful as she goes.  Really likek the CW tights for keeping the muscles feeling better after the run. 

B of BS Rools out

Interesting Day, one of those days, stay in bed, just rest all day, yada, yada, yada.  As Sylvie was leaving for a few hours, what to do with my time?  Vacuum - no, read a book about vampires - no, headed for the gym as it was snowing outside.  I had no workout in mind, anywhere froma 2 mile easy run to a 20 long run.  I am not always a great planner of workouts, often run how I feel, rather than a set schedule. 

Took my X-mas shoes to the gym, wanted to see if they could replace my current racing shoes.  After the run, they may be a replacement for the winter series races coming up.  Nike Air Zoom Elite, women size 11, not too femmy of a color, light blue and may match the Fast Running Blogger singlet. 

Decided to complete a progressive marathon pace type run for the first hour, (7.65 miles) the treadmill times out after an hour.  Started at 7.6 speed and ended 8.2 speed, avg. pace 7:45 adjusted for treadmill conversion.  Rest, 2 minute walk break with Power Aid and a Tiger's Milk Bar.  Avg heart rate 146

I then decided to do a progressive tempo run/5K time trial,  3.1 miles in 21:23, very close to my 21:19 best of 2008.  Started at 8.6 pace at ended the last quarter at 6 min mile pace.  Happy with the effort after already having run 7.65 miles at marathon pace.  Rest 2 minutes with Power Aid.  Avg heart rate 154

Easy miles 2.25 cool down at 8:15 pace.  Avg Heart rate 138

Last note, read Cody's comments/questions about treadmill conversion.  I really don't think all treadmill conversions are created equal.  The STAR treadmill is certainly a 1% grade conversion.  The Precor is much closer to actual road pace.  We have these two treadmills in our gym, right next to each other.  I have run 3 or 4 hundred miles on each, the Precor is definity closer to outside road pace.  Many of the runners at work will not run on the Precor as they claim it tires out their legs more than the road. 

B of BS Rools out

Ran along the snowy, icy  trail, with Sammy and Sylvie the first 4 miles.  We seen many geese and ducks.  We dropped Sammy at home and ran another 4 miles.  Last day of the year.  Looking back at the running year:  Ups and Downs

Downs: 

1) Sick the week before Ogden Marathon, was out of gas at half way and had a very dismal finish.

2)  Pulled up with a Hamstring during Salt Lake Marathon, walked a couple of miles, dismal finish.

Rebound Ups:

1)  4th in Div. at TOU,  Moose trophy (under 8 min miles)

2) 2nd in Div. at Hobble creek Half

3) 9th in Div at St.George Marathon, 186 in Division (best plus 50 marathon)

4) 1st in Div. at Striders Half Marathon

5) 2nd in Div. at Bryce Canyon Half Marathon

6)  Highest mileage year ever, highest mile month ever (this month 300 miles)

Lessons Learned:

1)  A good half marathon race beats a long and slow 20 miler

2)  Run easy on an easy day

3)  Do hamstring excercises

4)  Do more tinman tempos

5)  Increase my weekly miles base

6) Enjoy the running as long as it lasts. 

7)  Be nice and supportive to all runners

8)  No excuses, have guts

B of BS Rools out,  Everyrunner, have a happy new year and great 2008 running year.