| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 328.88 | 188.90 | 29.00 | 0.00 | 2252.98 | 2799.76 |
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| Weight: 162.23 | Calories: 3142.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
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Two hour spin class with Sylive, big class. It is always interesting being the oldest in the class, on the run, etc. The spin instructor said when your pass 50 you essentially go down hill quick. Well, I don't think that is quite so, you can maintain a good level of fitness. The secret is stay consistent and make it a habit. Me and Sylvie kind of laughed at some of the comments, I think the class did not realize both me and Sylvie are well over 50.
43 miles on the bike, converted to 10.75 miles.
Bench press, curls, side lifts. Weight is holding at 160, down a couple of pounds.
Stay Kool, Have A Great Running Year, be nice to old farts, B of BS Rools out |
| Weight: 160.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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66 minutes spin bike, 30 minutes Nordic Trak - (a little sore from the bike ride yesterday)
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 7.50 | 12.00 |
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90 minutes spin bike, early, waiting for Sylive, for the day to warm up.
Ran 4.5 miles with Sylvie and Sammy. Dog lovers, Sammy was upstairs, she heard the word "go" for a run, from Sylive. Sammy flew down the stairs doing 2 three hundred and sixty degree turns, she really wanted to go for a run. It was real cute, as Sylvie said it rather soft, but, the word "go" means we are going for a run.
Run, the trail had a light cover of snow pack, about 1 inch, just right for the knee.
As Will and Benn, what a great day for a run.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Very quite day, Sylvie had to work, I had to work from home several hours to get ready for end2end testing in the morning. As the day moved towards the western falling sun, rode the spin bike for 96 minutes, bench press and curls. The days are getting longer, yea.
Blogging and Running Thoughts - My mind and body is moving away from running with every step as the knee complains louder. Regardless of the knee, I still enjoyed the run yesterday greatly. Anyway, ramble on and on.
Thanks for all the blogs, friends, thoughts, excitement and motivation. I will be watching, so, you never know when you will get commando points.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin 60 minutes before work, one 5 minute interval (avg. HR 155), the avg. HR of the remainder 110 fat burn.
Stay Kool, B of BS Rools out
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| Weight: 163.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Morning workout: 30 min. spin, weights upper body
After work: 1 hour spin class and 1 hr Yoga with Sylvie.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning spin 30 minutes and ARc machine 30 minutes. Light day of working out. 12 hour workday.
Running: It is always fun to meet a new runner, Laura, new employee at work noticed my St.George marathon poster, she was so glad to meet a runner at work.
Stay Kool, Yoga is not for sisees, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Early morning spin class, fun class, intervals. The instructor played running against the wind as the Kool down song. Me and Sylive are doing a 3hr spin class on saturday. After the class today, came home and rode my spinning bike another hour, bench press, curls and side lifts.
Sylvie has decided to let me coach her. I wonder how long it will take before she fires me as her coach. My first concern is for her to get back to a good base, cardio 5 days a week for a few weeks an then move up from there. Sylive's goal is to place in the top 8 in her new division this year at St.George. To obtain that goal, I think she needs to get back to running a 5K in 8 minute miles. With some good tempo runs and the proper training this should give her a good chance. Also, as Sylive does not like tempo runs, add a couple of extra half marathons on her running schedule this year. Halfs she will run: Salt Lake, Ogden, Bryce, Hobble Creek and Provo River. We would like her to add maybe two that would fit in the training schedule without stressing her too much. We will pick only a couple of them as complete PR efforts.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 | 17.50 |
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3 hour spin class this morning, my butt is sore, fun class, hard work. 4 instructors traded off each 45 minutes to keep us going. Me and Sylive kept right up with those hard core biker chickas and dudes. Rode 70 miles, converted to 17. 5 miles.
Stay Kool, Hey, Hey, hey, hay, B of BS Rools out |
| Weight: 163.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.28 | 5.28 |
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Spin 1 hours, 21.15 miles, circuit upper body weights.
Stay Kool, B of BS Rools out
Canyonlands 5 miler, the leader of the Hobble crew, that would be me, is running the 5 miler, entry as div. winner last year, Sylvie drew out in the auction. It will be fun.
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| Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Spinning 30 minutes, ARC machine 30 minutes. After work, 1 hour spinning class with Sylvie. Bagged yoga, had to get home to watch the Idol.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 | 2.60 |
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Light spinning, good circuit weight workout out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 | 3.75 |
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Another light workout day, 45 min. spin bike. Work hours are getting the best of me right now.
Stay Kool, B of BS Rool out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spin class, 24 miles, good workout, up out of the saddle, hill run intervals, really got the heart rate up, awesome workout.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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2 spin classes, back to back, 44 + miles, good workout. 35 ball crunches, wall sqat.
I keep waiting for the call, the call from my daughter Jenna, with news of a new born grandson, anyday now.
Spinning class note, when I first went back to spinning classes, 6 weeks ago, the instructors were asking are you ok, take it easy, don't work too hard. They were likley trained and concerned and old guy may overdue it in their class. Perception? Well, they didn't know me. Now, today, the spin intructor is asking me about workouts, heat rate, etc. Last week, another asking me about running marathons. Lesson, you never know what people are capable of, don't judge the cover too much.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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After work, 72 minutes spinning and 15 minutes on the Nordic Trak, attempted to lift weights, low energy. It was fun to watch a replay of the Sugar bowl last night. Funny thing, I still got nervous even knowing who won, crazy fan.
Stay Kool, BOB is the bomb, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 | 8.75 |
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Spin class, 27.58 miles, nice morning. 6.75 converted. Nordic trak for 24 minutes, circuit weights upper body, wall squat for three minutes (now, that is hard) ball crunches, balancing exercises.
Stay Kool, B of BS Rools out
Running Short: Today, I decided to clear old contacts out of my email addresses, as I was hitting delete after delete, I came accross Kim's emal address. I have missed Kim and Tom on the blog, great blogging friends. I shot her an email, they are both doing great. Nothing like lifting your spirits, hear from old running buddies.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Darn alarm clock, slept in. Spin class after work, 90 minutes. Sylvie bought me a new clock today, great wife, wants to keep the hubby getting to work on time.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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30 minutes bike and 30 minutes ARc machine, kind of a boring workout, tired of my old music. I got a call from my daughter last time, and old family friend passed away in a car accident yesterday. My daughter was quite upset.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 | 10.30 |
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Early morning - 4:15 at th gym, upper body circuit weights, 30 min. spin bike, good effort 10.8 miles, 30 minutes Arc machine, good effort, avg HR 140, high at 157. May go to spin class tonight and yoga if Sylvie feels better.
Spin class with Sylvie and then Yoga. Star Struck, David Archeletta, 2nd place in American Idol was at the gym tonight. It was funny for all the girls to go ga ga. A young lady in our spin class was going nuts. David seems like a very nice young man. The whole scene was funny.
Running short of it: I keep putting off running because of the knee. Well, time to give it a try for a couple of miles tomorrow.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Early morning spin class - 24. 6 miles - good effort.
The Running Short of it: Decided not to run today because of the outside air.
Stay Kool, B of BS Rools out
Today was the day, my first grandson was born a few minutes ago, I am off to see him. Some days are just special.
Back from the hospital, how cute, how special, I am so happy, my first question to my grandson, are you going to be a runner? So cute, my daughter was so excited.
Barney Shorts: Today brougt back many memories, when my first daughter was born, could see the blond hair coming out, was it a boy or a girl? It really made no difference. the happiest days of my life were when my two kids, Jenna and Shanna were born.
Stay Kool, little one, B of BST Rools (Tristen)
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 | 12.75 |
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Two and 1/2 hours spinning, got there early with Randy, spun 30 minutes before the 2 classes, 51.5 miles, very good workout. Converted to 12.75 cross training miles.
Yesterday was a special day,
Stay Kool, B of BST out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body weights, light workout day.
Little Running Shorts: tender day, spent two hours holding my grandson, giving my daughter and hubby a break. It was so special and sweet. It brought back memories of raising my two daughters with all baby things that happen. Also, having a grandson, gives me a peaceful mind. I can't explain the feeling, but, just peaceful, happy, and something great.
Stay Kool, thanks for the well wishes, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 | 5.20 |
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30 minutes spin bike, good effort, 20 minutes on teh Arc machine. Darn cold day. I cannot wait for warmer weather.
Stay Kool, not frozen, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
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Early morning - spin 30 minutes and Arc machine 30 minutes.
Spin class with Sylvie - 1 hours, followed by a Yoga class for 1 hour.
Well, three hours on working out today. My body is starting to adjust to the yoga after 4 weeks. The spin class instructor loves the 80s music, yuck, give me the 70s or give me new music. He play bon jovi, then rush, then bon jovi, back and forth for the entire hour.
Spinning short: I had a challenged spinner next to me for an hour, quite interesting on his take on music and everything in general. The instructor somewhat dismissed his comments at first, and then seemed receptive to his comments. I hope he returns, people should not be intimidated by the so called "jocks".
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body circuit weights this morning, nice workout. I may skip cardio today.
Stay Kool, B of BS Rools out
Running Shouts: A big shout out to Nevels, may be the Koolest blogger yet.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning Arc/spin - 1 hour.
There are some very impressive runners on the blog, in ability and in spirit. If you lack motivation, read, read, read.
Stay Kool, B of BS Rools out
Baby Running Shorts: Tristan, grandson, a week old on friday, my daughter lives so close, yet so far away. Having a grandson really brings back memories or raising kids.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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90 minutes spinning, nice workout class. The rest of my morning will be boring work stuff, then get the shock put on my mountain bike and then off to take my daughter and her hubby dinner and spend time with my new grandson.
Some days, just wish I was retired and could spend 4 hours working out everyday. less than 4 years left.
By the way, today is the last day to get the reduced price at the Odgen marathon, half and 5K. I signed Sylvie up for the half, me for the 5K. I really wanted to run the half, but, the downhill and slanted roads would likely not make for a pleasant run for the knee.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Spinning class, 2 and 1/2 hours, good efffort.
Maiden voyage on my new Mountain bike, only fell once, hurt my pride, could not get out of the clips. Darn, just as I was stopping to talk to Rob and his buddy about running. I rode 8 miles on my new bike while Sylvie was running. It was a fun day to get out.
Intro to Barney Shorts: I am going to start blogging family things and thoughts, kind of a diary. So, if you read on, may not be very interesting.
Barney Shorts: Yesterday was a touching day. My daughter, Jenna, who had her first baby last week, my first grandchild, was having a very rough day. She had the baby C-section and some very tough days. I called her yesterday, telling her we were coming for a visit, to Marion (by Kamas for you Utah bloggers). . She broke out into tears with depression and being scared. It is a big responsibility to realize you are responsible for another person. This is likely a very natural reaction for new mothers. Me and Sylvie went to visit, took them dinner and we visited for 3 hours talking about life. As we arrived, Jenna, broke out into tears again. We talked about prayer, the cycle of life, Yoga, and my experiences with her as the first baby.
Sylvie Short: Sylvie was very positive, reassuring and kind to Jenna. Sylvie is so sweet and a great wife.
Closing baby Short: I have volunteered to tend the baby when she works on fridays. We'll see in grandpa still has it. Jenna really misses family, not many visit because of the drive up and down Parleys canyon. I am making it a point to visit at least every other week and spend time in the summer with her and Tristan.
Stay Kool, Tell Someone You Love Them, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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40 minutes spin bike, 20 minutes Nordic Trak - Easy day after yesterday.
Stay Kool, B of BS Rools out
Family Shorts: Yesterday was Tristan's 2 week birthday, no party, but, I sure feel like a party everyday being a grandpa.
Shana: Jenna tells me that Shana just loves the baby. Shana planned out the menu for Jenna and Jeremey all week with her mother doing the cooking.
Shanna and Jenna: they have a great bond as sisters, many siblings move apart, I am so proud of them staying close.
I am going to start a college savings program for Tristan real soon, waiting for the SSN. I will do the same for Shana when she has children.
Sylvie - she is great with babies and always neat ideas. I took a papa murphy's pizza, gourmet deluxe, vegetarian to Jenny and Jeremy yesterday, Sylvie's idea.
Well, I am going to start logging sunday as my tales of current and past, a log for my kids and grand kids to read.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin bike, 1 hour - nothing exciting, boring hour listening IPOD. Thank goodness for the IPOD.
Stay Kool, B of BS Rools out.
Read the results of the SLC 5K, I could have smoked my divison, da...... knee.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Early mornng, 30 minutes bike, 30 minutes Arch machine, upper body circuit weights.
After work, spin class and yoga with Sylvie.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early mornning, Arc machine 1 hours, good effort, really works the arms and quads. This machine seems to be the best cross training, in the gym. Circuit weights upper body.
Stay Kool, B of BS Rools out
Running Short: In the gym, Frank asked me today if I would run a few miles for him, - my response, I would love too, ten times over.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Early morning spin ride, arrived early, rode 34 miles, good workout. Well, me and Sylvie have decided to take a rode trip to St.George in two weeks and complete a short duathlon. We have a friend, Diana, who is going down. Run 1.5 miles ride 12 and then run 1.5. Maybe the change in scenery will break up this winter. If you have never rode a bike and then ran, it is a tough transistion.
Stay Kool, B of BST Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Early morning spin class, arrived 40 minutes early, rode 2 and 1/2 hours, 55 miles. Good workout.
Odd where you will meet people, this morning while waiting at the door to the fitness center, an older guy, all gray, about 100 pounds over weight and 2 inches shorter than me, starting gabbing and asking me questions. I finally told him a grew up in Magna. Well, it turned out he was in my high school class, have not seem him since high school, 40 years ago. When he told me his name, Terry Wright, he was the rocker boy, always building and setting off toy rockets. Why am I putting this tidbit on the blog?. Terry was 2 inches taller than me in high school, has lost about 4 inches of height. Younger runners, keep working out and out and out.
Stay Kool, B of BST Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning work for 6 hours. Decided to do a light workout, bench press, curls, side lifts, wall squat, 30 minutes spin bike and 30 minutes Nordic trak.
It is has been a quite boring day, read the first few pages of The secret life of bees, it seems like a chick flick?
Stay Kool, B of BST Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin and Arc - shuffle to the sounds of CCR - I am looking forward to St.George in a couple of weeks, should be fun.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc Machine 1 hours, no welds, just hard working out. Have now read the first 70 pages of the secret life of bees, very well written, cute, sad and other emotions. Couples massage tonight.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Long 12 hour work day, rode the spin bike 30 min and Nordic Trak 30 while reading the secret life of bees, curls, side lifts. Sylvie was gone home teaching, Cameron was painting the pantry, the house is mess. The best thing about painting hte pantry, found great things like Geradaldi brownie mix, Olay bar soap, gus, magic energy drink, etc. that was in the lost world has now came back. The down side, Cameron is out of work right now, so Sylvie is going to have him paint the Master bedroom. We will be in chaos for a couple of weeks.
Running Shorts: What the heck, I going to run in the moring, wish me luck
Stay Kool, B of BST Rools out, thank goodness of shufle and mercy.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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1 hour spin bike, uphill, 21. 35 miles - bench press, peck machine.
Stress of work is building, rollout of new accouting system in three weeks and we are behind schedule. Stress is affirmed with me forgetting my dress pants this morning. I now wearing an hodge podge outfit of dress shoes, sweat pants and pullover dress/causual shirt. Hopefully, I can spend most of the day in my office.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Not a running entry - Feb 14th, 2009
Barney Thoughts:
Valentine Day yesterday - Very nice day with Sylvie
Visit with my mother - took my mother 3 roses, Sylvie's idea. She had a biopsy for her breast yesterday. She a small cancer tumor remove about 4 years ago. We will know in a couple of days. My father is 84 years old, likes two things: bitch about everything and old western movies. Often times when visiting with my father, I just leave with he carries on about grudges he holds, bitching about this that and the other thing. A very poingent moment yesterdar. As my dad was bitching about all kinds of things that happened in the past, sometimes 60 years ago, I said stop complianing, everytime he started, I abruptly stopped him. I then went on a chewing him out session, bless and release, forgive the other person and forgive yourself and why waste time on things the mean nothing, enjoy to day. For example, he was bitching about an old friend who did not share deer meat with him on a hunt. Robert died last year. My dad has held grudges is whole life, alienated family, based on crazy stuff he deemed more important than family or friends. Well, I went off on him to the surprise of my sister and mother. My dad constantly says he is going to hell. Well, I said no, god is forgiving and you need to be the same, forgive yourself and those you feel need forgiving.
It was an enlightning momemet for myself. I had held resentment for my father on several things to include swearing, yelling, lying, etc. . Today, I forgave him and myself, and said bless and release. I hope my father gained something form the exchange other than holding a grudge against me.
Stay Kool, Family is complicated, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 spin classes, nice workout, 40 miles, 2 hours - hamstring ball curls, crunches, 3 min wall squat.
Love is in the air - presented my vegatation to Sylvie this morning - a bulb plant, cannot pronounce the name. She was very happy. I went last night to pickup a valentine card, several men were hovering over the cars, with vegetation in hand, hoping to find the right card that best expresses and put happiness in the heart of the loved one.
Sylive took me to lunch yesterday, I am taking her today. I bought her a rain coat for biking and running.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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60 min. Nordic trak, 60 min spin bike.
Stay Kool, Vroom 24, B of BS Rools out
Thoughts of the day - Some moments live in time for all of us. I had one of those moments today. This first time my grandson smiled at me. He is just over three weeks old. I was holding him and barely touched his nose, it must have given him a tickle, he gave me such a sweet smile. It seems when you are raising you own kids, just trying to ge thru the day, we may miss some of those special moments. Tristan, is Kool, By the way, my daughter and her husband (Jenna and Jeremy) were standing right with me for the smile, we were all quite giddish.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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32 miles spin bike class, hurry off to work. Spin classes offer some social and some limited entertainment. We have all sorts in the class, from the novice who can almost crash a spin bike to those who wear their century shirst, Triple Crown ect. Also, the lingo is somewhat like runnng with PRs, etc. I have not quite caught on to the lingo. I feel like a runner out of place. I know this will never be my passion, no races to win, no PRs to tackle. My challenge is to enjoy the moment.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Before work, ARC trainer 30 minutes, circuit weights upper body
After work - 95 minutes of spin class with Sylvie,
We lost our internet connection at home yesterday, Sylvie had to down load a report from her work, we drove over to a Mad Coffee shop that had wireless internet. I felt guilty setting outside the shop using the internet.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Not a running entry - and entry on life 2-19-09
four weeks ago, my oldest daughter Jenna, had her first baby, a boy named Tristan. She was quite upset, scared, hormones, etc. I reassured her that she and her hubby Jeremy would be great parents and in a couple of weeks her son would smile at her with approval. So is the cycle of life, as Jenna listened, I was hoping that to live to see Tristan's first child.
Today, the life cycle continues on, my mother was diagnosed for the second time with breast cancer. It seems more serious this time. I quickly called my youngest daughter Shanna, she is a radiation therapist to get some feel of would could be expected. Expectations may not be the best, or could be, who knows. My mother, is in farily good shape at 78, she very well could enjoy life much longer. I called my mother again today, she was funny, she really hoped to outlive my dad so she could feel freedom. It is a long story of a generation of men who were not the best to their spouse. Anyway, I could write a book about the goodness of my mother and her sense of humor. I could write another book about my father, salt of the earth.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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60 minutes Arc Machine - early morning workout, working long hours is not good.
Almost finished the Secret Life of Bees, not happy about the direction the book is taking.
Stay kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Hum, Hum, doe drum, another boring day of working out, circuit weights - good effort - me and Rocky getting stronger - Arc Trainer of the Lost 30 minutes.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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2 and 1/2 hours spinning class today, good effort, another 10 miles with Sylvie, 61 miles total. Sylvie is practicing for our duathlon next weekend. I rode my new mountain bike today, sweet, sweet ride. I counted 23 runners on the trail today and about a dozen bikers. I wore my Boston Marathon jacket today, got a few double takes from some of the runners. Said hi to BC, has won the masters division at Des News marathon like 5 or 6 years in a row.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 | 5.75 |
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Arc Trainer, 60 minutes - no more chick flick books - SLOBEES was enough.
StayKool, Always Training for the George, B of BS Rools out
After work short ride to try out my new tires, 3.25 miles, Specialized Armadillo and clipless pedals. They both worked great, passed one guy on a bike who did not want to get passed. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin class and then Yoga, the yogurt class kicked my butt. The instructor got a kick out of me groaning and moaning, I guess, yoga is calm and quiet. I will need to leave my football style at home.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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gOTTA RuSh - "ARc tRainer 30 minutes, godd weighT WorkOut
Staaay koool, Bof BS roools outt |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Tuacahn Duathlon (15.1 Miles) 01:16:13, Place overall: 39, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 3.00 | 6.10 |
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Bless good friends - Diana (better know as Dianimal) long time running buddy, now a triathlete, sent me an email about this fun race in St.George, low key. What the heck, given our winter Spinning Wheels, without Blood, Sweat and Tears - we could run a 5K and bike 12 miles.
Pre-Race Equipment Adventure - Two days before the race, we borrowed a wheel set of slicks for Sylvie's mountain bike (from her son), put on some cross training tires on my bike and put clipless pedals on both bikes. It is important to note, about 95% of the runners/bikers in this race are on street bikes.
Pre-Race Instructions -As newbies, we were introduced by Dianimal to her Deseret Sharks (running club members) they seemed less than impressed. Our instructions - dismount before the dismount line, do not mount before the mount line, helmet must be clipped on before getting on the bike, equipment must be layed out just so in the transition area to ensure the quickest change possible - cannot block (2 riders abreast - 2 minute penalty) ride far right - you have 15 seconds to pass some or you must be 4 bike lenghts behind, not drafting, or another 2 minute penalty. Lastly, no spitting into the wind - for obvious reasons.
Course Descrption - Start at Tuachan Theatre - down and back 1.55 miles, ride west towards Irvins 3 mile - turnaround go up Snow Canyon and back to the start, run another 1.55 miles to the finish - Cake
The Start - Based on our running experience, crowd up to start - Sylvie had us crowding right up there. I took off like a shot, may have not been the best plan having not ran for two months, was in 5th place after the first 1/3 miles, the legs then settled into race pace. I kept ahead of both Sylvie and Dianamal until about 50 yards before the transition area.
Transition - Much to may surprise, beat triathlete Di, and Sylvie out of the transistion area and erased their lead. I found out later than Sylvie's chain came off and cost her 4 or 5 minutes. Di had some sort of fumble. Well the bike race was on, I wanted to keep ahead of Di and long as possible, only about 1/2 mile she went flying by me on her $4,000 graphite Tri - race bike, good while it lasted, I can give her a litte ribbing about a newbie beating her out of tranistion.
Bike Racing - The first three miles were down hill to Snow Canyon Blvd- fast and crazy, then a right turn and out three miles. When making the right turn could seek bikers ahead of me, I could not resist, need to pick them off, my pace was crazy, not thinking about 12 miles, only the next riders in front of me. The adrenaline brought back running races chasing down runners, how exciting. I had soom passed three bikers on a mountain bike, they being on street bikes. I was also soon hpyer ventilating and slowing the pace to catch my breath. I then settled into a strong race pace. The out and back along the Blvd was flat and fast, then the real work started as we headed up snow canyon. This was the funnest part of the ride for me, I passed 6 bikers, on street bikes, going up the canyon, those running quads really paid off. The turnaround, wild and crazy, the bike was going so fast on the downhill, exciting and real scary at the same time. I passed two more bikers on the downhill, fun, fun. Just before the turn to Tuachan, a car pulled in front of me and a lady biker. We slowed and missed the car, crazy stuff. The lady biker started yelling at the car, kind of funny.
2nd Transistion - Legs were lead - got off the bike and started running at turtle pace - what a shock to the legs - riding 12 miles with all you have and then trying to run. I have much respect for those crazy Deseret Sharks. My legs finally started working after a few minutes, suffered to the finish to the cheers of several in the crowd.
Sylvie - she is a trooper, she had never rode clipless and rode a very good race after her chain problem in transition. 2nd in her division.
Dianimal - Kicked my butt by 6 minutes and finished 3rd women overall.
Bless good friends - My last several months of running, if it can be called running, have not been fun. Thanks to Di for getting me in a different game.
St.George - the course was beautiful - I rode 15 miles on the bike this morning, enjoying the course.
Shout out to Howling Commandos
Stay Kool, Howling Commandou Out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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Red Rock Ride - beautiful morning ride up bluff street, a couple of miles up the St. George marathon course and out towards the Tuacahn. It was really a treat to ride without freezing and enjoy the scenary. 16 miles. Legs a little weary from the race yesterday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Early morning, easy spin, legs still recovering, upper body circuit wieght workout - increased the bench press to 130 lbls for 12 repts.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Arch for 5 miles while listening to the 70's. Yesterday was Alex's birthday. Alex is unique, tatoo aritist, vegan, loves guns and fast cars. Go figure, the combination just does not seem to add up at time. Great step son. He has two cute kids - Tiger Lily and Alez Jr. Our house is not becoming a zoo when family comes over, kids running all over, Sammy (our dog) chasing them, very fun.
Spin class with Sylvie - fun class, Sylive brought her plaque from the race last saturday, it was fun talking about the race. Another guy in the class did the race last year.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Upper body weights, circuit - getting stronger - 30 minutes bike and 30 minutes Arc Machine, will likely workout another hour after work.
Running Shorts: I have two step sons who have ran the St.George marathon, both vying to beat me next time. We are signing up for a Soldier Hollow mountain bike and run in June, they will both get their shot to take me out. It should me fun.
Stay Kool, B of BS Rools out |
| Weight: 165.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc Machine 60 minutes, 2 minute wall squat. My grandson is now 10lbs 3 oz. so exciting. Ramble on - I hope to get in 90 minutes spinning in the morning.
Slyvie is have dental work, implants, so, I will be at the waiting room for a couple of hours. They should have excercise equipment at the dentist, we may go more often? Na.
I am on the verge of another quest, a road bike. Sylvie's brother is finding her a frame, he is a swapper, buyer, collecter, sellor, etc. and finds great buys. Slyvie wants to build her own bike.
The diet did not go so well today, free pizza gets me everytime. Two days in a row, yesterday, my supporting crew bought pizza lunch for our last cutover meeting before the new accounting system rollout this weekend. I will be working all weekend. Today we had pizza lunch celebrating the testing crew's great job. As the leader, gave my pep talk, thanks and great things ahead. There are days, I would rather blend into the crowd, like at a big marathon, lost in your own running world, pondering every step as the miles melt away.
Stay Kool, B of BS Rools out
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| Weight: 165.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early morning spin class, arrived 45 minutes early, 31.22 miles. Much chatter about the 100 mile ride in St.George last weekend. My mind has not adjusted to chatter about biking, I am a runner at heart.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Upper body weights - spin 30 minutes - for runners - we are not known for upper body? Bench press 135 lbs, 12 reps. This may be my max as I don't want too much upper body bulk.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Arc 60 minutes, spin bike 30 mintues - good effort, hope to have a good workout week, now the rollout of the new accounting system is done.
Curls, side lifts, Nordic Trak 15 minutes, balancing, 50 ball crunches, ball hamstring curls, wall squat 3 minutes - all this sounds great, boring - rather be running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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There is something wonderful about a cold, clear morning with the moon shining. It may have not been the beatles, but the crushing sound of shoes on a light frozen cover of snow was sweet music to the ears.
Having not ran in the dark of night for several months, it was wonderful to be at peace, slothing along, enjoying the cold calm morning, being followed by a moon shadow, without Cat. My thoughts turned to the countless morning runs in solitude, years gone by. I really miss those mornings. Anyway, today is today, Game On Garth.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Rode 50 miles and arrived having never left, Spin class this morning. Arrived 45 minutes early and stayed after to get in 50 miles. The call was boring, boring, boring. The instructor did her best. I spent most the the time watching the water polo team practice while spinning.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Early, Early, spin 40 miles, fun class, instructor is in great shape and challenged the class. 2 newbies were in the class. Normally, the instructor takes it easy with newbies in the class.
Afternoon, quick 10 mile bike ride. Nice to get outside.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 | 11.75 |
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Spin class, early start, two classes, nice workout. 47 miles, Riding the bike while Sylvie runs. As I look out my window, have seen a couple of hundred runners pass by. The Salt Lake Running company sponsers training runs for the Salt Lake marathon. Well, off to change and ride with Sylvie.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Bike ride -20.17 miles, seen DC, still running. Looking forward to Moab next week.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Arc Machine, 60 minutes, upper body circuit weights. Nice workout. Big Little race next saturday, Moab 5 miler. Hope to finish before sunset. Mentally, this is a tough race to run. Last year won my division and was the last race before my knee was gone. First to Last in one year? |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Spining Wheels, 21.63 miles, 60 minutes - good effort. Acqu jogging tonight, then yogurt.
No acqua jogging, lazy river kids only, darn, could not pass as a big kid. Spin class, me and Sylvie did jumps during most of the class, good quad work.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning, 30 min. spin and 30 min Arc Trainer - wall squat 2 min. and hamstring ball excercises.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Another day, excercise at 4:30 a.m. dark, upper body circuit weights, 30 min spin and 30 Arc. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 | 7.75 |
| Early morning, 5 a.m. spinning class - good workout. Enjoyment level form spinning as compared to running outside, 1 to 10. Leaving for Moab in a couple of hours. It will be a blast, redrock, 5 mile run, colorado river, Arches. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Canyon Lands 5 miler (5 Miles) 00:49:49, Place overall: 285, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Pre-race thoughts - live in the moment, have fun. Knee issues have relegated me to a run on race days only runner. Thank goodness for spin classes and the Arc machine. Last year, won my division, this year 8th (19 in div and about 750 overall) and 15 minutes slower. But, I will call this a 5 mile PR for running with a bum knee.
Prerace stuff, same anxiety as always before a race start, go figure, slow or fast, anxiety is a good think when you are trying your best. We boarded one of the first buses and arrived at the staging area over an hour early. So, we hiked Negro Bill's Canyon. It was a fun hike along the creek. As we were about 100 yrds away, coming back, we could hear last call for clothes bags. No running warmup, save those precious steps for the race.
The start - Sylvie had us crowd to 6 rows back. I felt guilty considering my likely finish, well, not that guilty. Rather than clog up any runners behind me, ran about as fast as I could for a couple hundred yards and then settled into a pace. Coaching someone while running: as I approached the "hill" maybe 200 yards long, I could hear an older gentlement coaching, I assume, his daughter, shorten you stride, keep up the same pace, you will pass these runners on the downhill. His advice would not work for me, I ran the hill as hard as I could and passed about 40 runners. My pace is slower on the downhill because of the knee.
The next amusement: I am sure everyone, especially back in the packers, have experienced this one. An older lady, about my age and a young girl, I would guess about 15, kept passing and then stopping to walk. Whenever they walked I would pass them back. After about three of these passings, I started to encourgement them not to walk. It did not work, they both kept running and walking, I wondered if Jeff Galloway was in the race. Anyway, both of them ran out of gas at about the 4 miler mark and did not pass me again.
The next amusement: put in a nickle and get a quarter - a lady was wearing a NYC marathon shirt, really laboring, as I went by her I said comeon, this is no way tougher than the NYC marathon. That comment really put fuel in her tank for about a half mile, she stayed with me (huffing and puffing) and told me about her 1992 NYC marathon. I looked for her after the race to give her a high five, could not find her.
Race Goal: I really wanted to break 50 minutes, I know, not much of a goal. At mile 4, 22 seconds behind pace. Ran a 9:27 last mile thanks to the last half mile up hill, goal met.
After thoughts about the race - I am 13 pounds heavier than last year, contributed to the slower pace and have not put in enough training. My next goal is to break 9 minute miles next month at the Odgen Marathon day 5K.
Fun in the sun, we went to Arches both saturday and today hiking to several arches. We chatted with several runners during the hike a got a couple of good high fives.
It was a fun adventure and did not blow up my running ego. Sylvie had a very solid race placing third in her division. Her goal is another St.George rock plaque, being in the top 8 in her divisioin.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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75 minutes Spin - nice workout -
Stay Kool, B of BS Rools out
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| Weight: 169.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 | 11.75 |
| Arc Hachine 75 minutes, good workout, remix mercy with Duffy. Could not survive these gym workouts without the tunes. Diets and Yoga are not for sissies. I always thought that I could out run any diet. Well, the diet has caught me, calorie counting, goal weight 153, giving myself two months. Second workout, spin class with Sylvie, 23 miles, converted to 5.75 cross training miles. The legs were a little hammered from this morning. It will take few weeks to adjust to two a days. The game is on Garth, goal 9 minutes miles for the Ogden marathon 5k. Stay Kool, don't think food, B of BS Rools out |
| Weight: 166.00 | Calories: 1316.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morniing, spin 30 minutes, Arc machine 30 minutes, upper body weights. The tale of the scale, how can weight be 169 on monday and 164 on Wednesday? Who knows. Stay Kool,
100 exercise ball crunches - table arm squats 3 sets x 15, hamstring ball excercises 3 x 15
B of BS Rools out |
| Weight: 164.00 | Calories: 1826.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Arc machine 1 hour - hopefully, more excercise after work.
Stay Kool, B of BS Rools out
|
| Weight: 164.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
|
Runner at heart - this morning - the spinning instructor, Celestia, hey Brent, my name was drawn to run the Ogden marathon. My reaction was great, congradulations, big smile. She said, wow, you are more excited for me and I am. Others is the class, not runners, did not share in the excitement. Celeste has ran the Salt lake marathon a couple of times. But, she is a real runner and has talent if she chooses to apply that talent to training.
Back to the workout, rode 36 miles in 1 hr 45 min. Good workout.
Personal note, my mothers surgery for cancel went well today. Spent 6 hours at the hospital with family. I then came home mentally exhausted and slept for two hours. The doctor said, she will not die of cancer, it will be something else. The doctor then pointed out my mother's other health problems. Anyway, good news, try and get my mother to change a few things about her life style.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
| Woke up the sounds of a shaking dog, Sammy. It is her signal that she needs to go outside for doo doo business. I decided to stay up and spin for an hour, spinning bike in the basement, before going to the spin class. Spin class was good workout, got there early, one the instructers also was early, spin a total of 56 miles. When I got home from spinning Sylvie was waiting for me, road another 10 with Sylvie while she ran and served as her sag wagon. SLC running company was doing a training run for the SL marathon, counted about 50 runners on the parkway. Note, I am signed up for the SL Half, plan on running. I need a couple of 4 hour workouts in the next two weeks. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Nordic trak 30 minutes, spin 90 minutes, 100 ball crunches, stretching. Does anyone not like watermelon? Bought a melon at Sam's club today, was bad, took it back and got double back? Heck of a deal, would rather have the melon, great for a diet.
Training note, time to ramp up the training, goal 60 cross training miles this week, then 70, an hold between 60 and 70.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
Early morning, Arch Machine, 72 minutes, 1,000 calories burned. Have lost 7 pounds, hope to lose another ten by June.
Have some cheese with my whine - 5 months of cross training indoors, is driving me stir crazy.
Stay Kool, B of BS Rools out
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| Weight: 162.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Spin, 21.8 miles an hour, good solid effort. Spin class tonight - 100 ball crunches and 3 minute wall sqaut, and 10 minute bike warmup before the spin class. Kept up the same up tempo with resistance as this morning - solid effort again. Total miles for the day, 46 miles
Weight Watch: dropped 6 pounds in the last 2 weeks,
Stay Kool, B of BS Rools out |
| Weight: 163.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Arc Machine 1 hour - short workout day. |
| Weight: 162.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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21 miles spin bike, 12 minutes Arc trainer, hopefully, killer workout tomorrow.
Stay Kool, do rag, B of BS Rools out
Do Rag Shorts: My step son was wearing a du rag a couple of weeks ago, sweating thing. I said, joking, hey I would like a du rag for running. Well, be careful what you ask for, I now have two new du rags from my step son. I am going to have some fun with this, do rag will be part of my runnig attire for the SL Half.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
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Spin 36.6 miles, arrived 45 minutes early before class, good workout. Upper body circuit weights. Basement - curls, 30 min on Nordic trak and 30 minutes on spin bike.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| Early moring run, dark - days gone by - it was so nice to get out in the dark, light misty snow falling. To my surprise, several runner running in the dark, must be last long run for SL or Ogden. The first half of the run went fairly well, the last half was harder and harder. This was my longest run since St. George. Days gone by - for years, running long runs on the parkway during the winter I would pass a guy, Japense decent. He was always wearing bright BYU blue color running tights. After several years of passing him and saying hi, we met at the Provo River half marathon and chatted for a while. Today, I seen him again, he stopped and asked me where I have been. Funny how you see the same runners for years. He is an intersting runner, loves to run in the winter and do a long run every weekend, today, a 23 miler. But, he does not like long runs in the summer and has not run St. George because of the heat. I told him, hey you missed the perfect year at St.George. Spin class 24.66 miles, good hard effort after running this morning. As I walked in the spin class, a little late, handed the instructor my pass, she said: I will need another pass from you, you always work twice as hard. Nice of her to say that. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Spin 60 minutes, Arc trainer 24 minutes - nothing like running to train for running? Hey, crazy statement? I have been cross training, with the anticipation that it would allow me to run on occassion. I found out saturday after 8 miles, 4th run of the year, and then spinning for 90 minutes, my legs were hammered like racing a half marathon. Legs felt fine this morning.
Two a day - 48 minutes spin bike while channel hopping to UNC and MS, and dancing with the stars. Bench press, curls, side lifts, 3 minute wall squat, 110 ball crunches, 1 minute each foot balancing excercise and some stretching.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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60 Minutes Arc Trainer, upped the tempo, avg HR 135. 24 minutes spin bike - 21 mph avg. Good effort May do a spin class tonight
No spin class, road the bike outside 12 miles, nice to get out in the day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Arc trainer 1 hours, 12 mintues spin. moderate effort. The only exciting thing, new songs on the IPOD, I loaded 11 hours of songs, hopefully, they will not repeat often.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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The beatles, every beatle song, be gone from my IPOD. Sylive reload with over 30 beatle songs. I may be old school, but not stuck in old school.
Spin 42 minutes, Arc trainer 30 minutes. Limited energy for some reason this morning. Hopefully do a better workout later in the day.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spin class, 30 miles, good effort.
Spin bike after work, 20 miles, bench press, curls, 100 crunches, side lifts. I am kind of in a funk right now, still training, but, lack that real spark of motivation. I need some new goals.
B of BS Rools out
Nevels - great quote
Running short moments that take your breath away:
West Jordaon Stampede 5k - 4th of July race - several years ago, hot race 90 plus degrees. I really wanted to break 20 minutes, thought I was in shape. Went out like a bat out of heck and was on pace to break 20 minutes, with 1/2 mile left to go, "took my breath away, starting hyper ventilating and walked for 15 yards, starting running again and missed breaking 20 by 2 seconds. I was so darn upset, waited for the awards to end, everyone to leave the park and ran the race course again, ran it in exactly the same time 20:02, but, did not take my breath away. Anyway, several other races where I have done simliar "take your breath away moments".
Why this running short, read Nevels quote of the day. You never forget these moments.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Early morning run, north to 4100 south and home, passed a few runners, a few dog walkers and a few bikers. It was nice to get out and run in the morning.
Rode my bike with Sylive while she ran. Sylvie ran 8 miles, looking strong.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin bike 90 minutes, Nordi Trak 30 minutes. Looks like a wonderful easter day outside. I hope to find a few easter eggs. Stay Kool, Bunny, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Arc machine 84 minutes - 1,000 calories burned. The moon had something to say?
Stay KOols, B of BS rools outs |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Spin 30 minutes, 10.3 miles - Arc Machine 60 minutes, avg HR 137, calories burned 937. The Arch can be a butt kicker, if you want. More butt kicking ahead.
Running note, cannot decide whether to run the half this weekend, the 5K or the bike tour. I will likely do the half. The downhill from Foot Hill Blv to sugar house park gives me concern with the knee. I may walk the downhill portion. I wish the race were all uphill.
Stay kOOl, if wishes were fishes, B of BS rOOls Out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin 1 hour, upper body circuit weights - long long gone day -
Brick in the morning, without the mortar or hair spray.
Stay kOOl - BofBs rOOls OuT
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc again, 60 minutes. I have decided to run the half marathon on saturday. The mental part of running slow, I have just not wrapped my mind around being far back in the pack after 30 years on being in the top 10%. I need to get past this, just enjoy the day. Funny thing, I can train as hard as I like on the bike or Arc trainer and it does not bother the knee.
I will have some cheese with my whine please.
Stay kOOl, bofbs rOOls Out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
|
30 minutes spin, light effort, upper body circuit weights.
Stay KOOL - B OF BS ROOLS OUT |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Salt Lake Half Marathon (13.1 Miles) 02:31:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
The week before the race, debated whether to run the 5K, bike tour or the half marathon. The half marathon was a wake up call. Sylvie (I knew you would run the half)
We woke to the alarming sounds of John Mayall, had a banana and ocean spray energy drink. B and S have got ready for likely a 200 races over the years and we have never forgot a timing chip. This morning, Sylvie forgot her chip, we were already at 4th south, turned around and went back to Murray. By the time we arrived, hard time finding parking, on the last trak to the start. The race started as we throwing our clothing bags. Sylvie had to make a pit stop and we hurried to join the crowd of runners. We crossed the start 3 or 4 minutes late, all in fun.
The walk up call - regarding cross-training, cross train all you want, darn difficult to run a half marathon without running. This was my 5th run of the year, 3 have been races.
The start was crazy crowded - no chance of seeing Devine or Kelli, they were long gone. Ran with Sylvie about 1/4 mile and she was off to the races, weaving / ducking, getting around runners. The race did not really thin out, I was always with runners. This surprised me with the slow pace. I ran the first 11 miles without stopping, this inlcuded running on the grass when available and on the word chips in liberty park. The cement "pavement" was really a killer on the knee. I am likely the only runner who was slower on the down hill than the uphill.
Shorts: enjoyed being part of the race; missed being in great shape and pusing the pace and; really enjoyed feeling the sense of accomplishment. Will this be my last race? who knows, said the same thing at St.George last year.
Laughing, how many times have you laughed in a race. A woman and her daugher were running my pace, they would run, walk and run again, I would pass them when they were walking. After several miles of this hip hop, were we headed up the last hill before the left run, the young girl was a character, kept asking her mother during the race if she looked like hell, her mother would say no. I decided to pass as many runners as possible in the last block (hill) before the left turn, as I was just behind the mother/daughter, she said do I look like hell, he mother answered no, I said yes a split second after her mother, it got quite a laugh out of several runners. The girl laughed also.
The supporters were great, I got a couple of shout outs for the old guy, kind of funny, I don't think I'm old. No tales of PRs or mad dashes to the finish, did have a kick left and passed a few runners.
Sylvie ran 1:57, she was not happy with the time and felt she could have been a few minutes faster if we had not got stuck behind the crowd.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
|
Nice morning for a bike ride, 32.39 miles. Post race soreness, right calf and hip (compensating for the knee) The bike ride helped loosen the muscles. Crunches, hamstring ball exercises and stretching.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.15 | 2.15 |
| Upper body circuit weights, 30 minutes spin bike. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Spin 1 hour, legs getting better. Actually, quite surprised, on the quick recovery and not very sore.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 9.75 |
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Arc 1 hour - legs feel good again, yeh. 19.5 mile bike ride after work, very, nice day. The legs feel strong. Some amusement on the ride along the parkway, had ridden about 15 miles, justed pasaed a guy about 20 years old. I stopped to turnaround and head home, the young guy stopped and said nice bike, who is your sponsor? I kindly said, no sponsor and was on my way. Maybe this is a good thing, maybe I am starting to look like a biker.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc 1 hour - upper body circuit weights. Hopefully, get in another hour of cardio later today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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Spinning Wheels - 36 miles, arrived at the classs 45 minutes early, good workout. Off to pick up our bikes this afternoon, Pearl Izumi store and then see my daughter and grandson in Kamas. Sylvie has given me an idea on how to get ready for races. She thinks I need to work up to doing the Arc trainer for 4 to 5 hours to simulate, as much as possilbe, the phsyical beating of a marathon. I am going to give it a shot, increase my long Arc work out by 15 minutes each week leading up to St.George. No, this will not prepare me for the pounding of running, but, will ensure I have the endurance. *Note, my spinning instructor is doing the Ogden marathon, so we talk running after the class.
Fezzari - just got back from the maiden voyage on the new carbon frame road bike, sweet, sweet ride. I can see why tri-athletes and roadies, spend thousands on bikes, it makes one heck of a difference. Go faster with less effort. Me and Sylive bought matching bikes, very cool black and red.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 hours on the bike, rather boring watch CNN, Speed, ESPN, etc. channel hopping. Getting ready to head outside and ride while Sylvie runs.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Woke up early, watched the NFL draft for 3 hours while spinning. Legs were getting a little tired at 2 and 1/2 mark. I need to keep building up the endurance. I hope 24 wins today.
Stay Kool, Faruuuum, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
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75 minutes Arc - upper body circuit weights.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
Spin - 72 minutes, the wheels are coming off - running in the morning come blank or high water. These darn 10 to 11 hour work days a killers for working out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
|
Early morning run, darkness shining by the white clouds, very pretty. No souls or soles to be seen on the run. Really miss those morning runs.
Rode the new carbon bike 16 miles after work, scary, scary fast, great uphill climber and great in the corners. I can now she why so many bikers love biking, kind of like running fast and smooth dowhill, oh what a feeling.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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72 minutes Arc machine - upper body circuit weights. Wind, Wind go away, come back some never day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
|
Early morning spinning class - could not sleep, arrived at the class 45 minutes early and spinned before the class started. 34. 5 miles
Now you can't make this stuff up: Lack of sleep, my daughter went to the U of U emergency last night, scary night, first thought she may have a blood clot, then the doctor thought it was an electrolite or calcium problem. She had a very low oxygen level and her hands were numb and crunched up. Still worried, they sent her home.
Anyway, I always thought ER was kind of made up, high drama, maybe not has unreal as I thought. No rooms last night, maybe the swine flu thing, my daughter and three other patients were on beds in the hall way, just like ER, a zoo with nurses and doctors hurrying here and there. My oldest daughter Jenna, was on a guerny, with a drunken guy next to her, the drunk, had bloody stuff on his head and he said that he just got 5 pints of blood, more likely booz, he was suppose to lay flat with the IV and other things stuck in him, he kept raised up like a corspe in a coffin and started talking weird stuff. The nurse would come back and lay him down, he would do it again.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Cookie Chaser (3.1 Miles) 00:29:06 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 10.00 | 13.10 |
|
Cookie Chaser - support Girls Scouts buying horses. Fun little run, felt sorry for Diana, the race organizer, the race only had a 1/3 the runners given the rainy weather. Diana (Dianimal) is a triathlete, great running buddy over the last 10 years, hopefully, if the weather holds out, we are going on bike ride in the morning.
I had no expectations for this 5K, knee felt fairly good and limped along at a steady pace. The first half of the race had a couple of short uphills, made up time on these and almost caught Syvlie and Tony. They both put a couple minutes on me on the flat. Mad dash on grass to the finish, just my kind of running, soft on grass.
Good thing about this race, gave me hope that I can continue to run a few races, although slow, still fun to be out there.
After race cooldown - upper body weights, 2 hours on the spinning bike
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
|
Spin - 2 hours - 5 miles on the new bike, gaps in the rain
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
|
Arc machine tempo workout, 1 hour - PR for 1017 calories burned. 12 minutes cool down on the spin bike. Avg HR 151
5k wake up on saturday, I need tempo type workouts at least twice weekly. I want to set my bum knee PR for the 5K, like to be under 9 minute miles either at Ogden 5k or Art Attack. It seems silly to think 9 minutes miles could be a PR, my real 5k PR is under 6 minute miles.
This reminds of Myron (Navy buddy), since passed away, when he found out he had MS, he said, if your given a lemon, make lemonade. Thinking of this always brings me back to a peaceful place when I get down about my running situation.
Stay Kool, B of BS Rools out
After work, spin 36 minutes, Nordic trak 12 minutes, 100 crunches, bench press 12 reps, curls 9 reps, side (back) lifts 2 sets X 12 reps.
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
|
Spinning, like crazy, 21.23 miles in 1 hour. Legs feel good, the best the knee has felt in the last year. Hopefully, run in the morning.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.50 | 10.75 |
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Ran with the early morning moon light, without Cat. The orangesh moon setting over the Oquirhs was a beautiful start to this 4 a.m. morning run. Some running days are just better than others. I have ran this same route several hundred times over the years. I first ran this route when two miles of the trail was dirt, I like the dirt better. Now the trail is fully paved and loaded with walkers, talkers, bikers and runners after first light.
Back to the run, not another sole or soul seen during the run. The only sign that I was not running in my dreams were birds calling as I went by. Often wonder, what are these birds saying, danger, danger, runner is coming. Who knows, but, birds seem to really chatter during the nesting season.
Nice to run in shorts and feel the cool morning air.
Stay Kool, B of BS Rools out
10 miles after work biking - nice ride, spin 36 minutes, curls, bench press, dumb bell lifts back and shoulders.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Lite workout, easy 36 mnutes spinning.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 9.75 |
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Spinning wheels - arrived at the spin class 45 min. early - no American Idol for me, singing with the IPOD, waiting for the other spinners, a lady shows up, I say hi, a few moments later I started singing with the music again, forgetting she was there. Well, after a couple minutes, realized she was laughing at my singing. I should not sing, the shower shuts off if I start singing. Nice 39 miles on the spinner today with a good effort.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Time in the saddle, gettee up - Rode 50 miles on the new bike, and then rode 8 miles with Sylvie while she ran. I have a sun burn face and a tired behind. It seems the hard part about riding, the rear end and the hunch over position. It was fun to get out on a beautiful day.
Stay Kool, B of BS Rools out
Decided to do sprint Tri next month, swimming lessons next week.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Sleep for a change, did not get up until 7 a.m., went to my mother's house, fun to see my mom and dad, sister. My legs are a little tired after all the spinning and bike riding last week, 240 miles - Decided to just lift weights today, workout room downstairs - spin bike, Nordic Trak and weights. Completed the double set of bench press, curls, back dumbells, hamstring ball, and 100 crunches. Decided to ride the spin bike for few minutes to loosen the legs, ended up spinning for two hours.
Personal note - my X of 30 years ago, broke her pelvis today on a 4 wheeler, my girls are pretty upset. Hope she is ok.
Self Fitness Assessment - still need to lose 8 to 10 lbs, I still eat like a runner, just don't burn the same calories on a bike. I'm getting the quads of a biker.
Stay Kool, Thank Goodness for the Goodness of Mothers, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Arc machine 30 minutes, good music day, no singing.
24 minutes spin bike, washed and waxed the bike. It will be good to see the runners this saturday, and run a 5K, exciting stuff.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Moon shadow, moon shadow, I'm being followed by a moon shadow, with Cat. Beautiful morning running. I just love running in the dark at 4:30, nice cool morning, running by the light of the moon. Countless mornings gone by.
May the wind be at the back of all runners at Ogden, feet lite as air.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spin bike 30 min, Arc 30 min. - Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Lite training week, my down cycle after two harder weeks, 30 min spin and 30 min Arc.
Stay kool, b of bs rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Swimming lessons, wow, I need help! This will take much work. Rode the bike 24 miles, fun to get out. We are off to Ogden in a few minutes. Good luck to racers.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden 5k (3.1 Miles) 00:26:17, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Race weekend, really wanted to run the half marathon, tried to switch, no luck. 2 weeks ago, ran a 29:04 5k, goal was to get under 9 minute miles, 8:28 pace today, knee felt fine. It was darn cold before the race with a wind blowing down the canyon. Not expecting much, lined up in about the middle of the pack, what a mistake. The 5k funneled onto the trail, not enough room for all the runners. Hard to measure how much time was lost getting around runners and being slowed at the start. The fun part was passing runners, had big positive road kill with only two runners passing me after the first mile. I lost count at about 50 runners positive. The first mile was 9:57, did not do the math, but rest of the race was a little under 8 min. miles. I know, not fast, but, fast for me. This is the first 5K for some time the has given me the racing rush. Next goal, under 8 min. miles next month at the Art attack. This was my 10th run of the year! Sylvie says I should only run on race days, save the knee. Sylvie, took third in her division with a very nice award for her effort. Sylvie has great potential if I could get her to train more. Post race, could not stick around and watch the marathoners, had to hurry off to work, bummer. Project rollout at work, work again tomorrow. Hopefully, last overtime for a few months. Blogger sightings: Sasha, fast and darn determined. There is no other look like Sasha gritting to the finish. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Who in the heck gets up at 4 a.m. to workout, crazy me, upper body circuit weights, 2 hours on the Arc machine before work, 1800 calories burned. The race yesterday gave me a surge, a push, etc. to train harder, lose some lbs. It was inspiring to watch the runners yesterday.
Stay Kool, B of BS Rools out
Afternoon delight - rode the bike for a solid, good pace, 22 miles, great day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 1 hour spinning - 21 miles Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Early morning run, beautiful morning, with the skunk. I had a skunk runnng about 20 yards ahead of me for about 1/4 mile on the trail. Did not get sprayed, but the tail was up. Me and Sylvie got a shoes sprayed a few years ago, it took two weeks for the shoes to set outside and air out.
Home spun - bike 1 hr watching the idol - upper body weights, 100 crunches, ball hamstring curls, stretching.
Stay Kool, B of BS Rools out
Knee note - made an appointment to get my knee checked out again, want to ensure I am not doing additional damage by running. I love running, but, love the knee more.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Early morning, spin - oops - I may have the most crowded workout room - 3 bikes, 1 spinning bike, Nordic track, bench press, free weights and TV.
After work bike ride with Sylvie, hurt my pride and skinned a knee, fell over when stopped trying to get out of the clips. Clipout early and often. Rode 20 miles watching a rock concert, American Idol, best Idol ever.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Arc Machine, without Arches, boring workout, no IPOD. Look forward to 4 days off, riding outside.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.35 | 17.35 |
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Well, fun filled day, spin class this morning - 27 miles, swimming lessons with my Tri buddy Diana, 150 meters is a long swim for a non-swimmer. It will take many lessons. I need to work up to 300 meters for a sprint tri next months. Rode 33. 73 miles on my road bike, fell over stopping for dog, small tear in my handle bar taping. What next, going mountain biking with my step son this afternoon. The good weather just brings out the best.
Stay Kool, B of BS Rools out
Mountain bikeing adventure - first ride on my Stumpjumper expert, what a fantastic bike. Me and Taylor rode the Quary trail at the mount of little cottonwood canyon, 3.7 miles up with sections of snarly rocks, riding up a creek, going thru mud, weaving thru big rock, awesome ride, not for the faint of heart. Taylor can really crank them on the downhill, had better cardio than him on the uphill. Very good workout, I will count the 3.7 miles, based on all the uphill as half for crosstraining. I am covered with mud, shoes are wet, great fun, we are going again next friday.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin 1 hour, upper body weights.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Two hours spinning -
Sad Day, tough day, many tears - our best friend, Sammy, our standard poodle passed away last night. It was tough when I found her this morning and broke the news to Sylvie. Happy thoughts about Sammy:
Sweetest "daog" ever
Great running partner for the last seven years, several hundred runs
360s, when she was excited, turned 360s like like crazy
Loved to play with our grand kids
Could give high fives with both paws
Loved to go for walks on the parkway, we took her on a walk yesterday
Great snow running, loved running in the snow, my favorite run this last winter is a 5 mile snow run with her in 6 inches of snow.
Stay Kool, Day to Remember loved ones who have pass on, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
| Kool morning ride, flooded parts of the parkway, decided to ride through the water, not a good idea. The water as a foot deep in places and darn Kold. After about a dozen water crossings, reached 21st south, flooded parkway under the freeway, turned around and headed home. Spin 1 hours, lifted free weights, 100 crunches and called it good. I feel lazy today. Stay Kool, Hu Rah, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.40 | 8.40 |
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Early morning run, running fairly well, got a right calf strain, cramp, wow, had to cut the run short and walk home the last mile. Feels somewhat better after stretching and a spin class. Sylvie went with me to spin, getting ready for a duathlon in two weeks. Kelly, the spin instructor is a biking nut, has done LoDaJay 4 times, just rode the Iron horse in Durango. I am meeting him at 5 a.m. on friday to spin 1 hour and 15 minutes before the class starts. Maybe I not not getting enough salt? I may take electrolytes the next few days. Still sad, not yet glad. It is too early to think about another dog, we sure miss Sammy.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spinning 1 hour - went the the doc, had an HA shot in the right knee. I will get the same shot for the left knee in a couple of months. This is a series of three shots once a week. The theory, encourages the body to produce more HA and preserve the cartlildge. There is enough medical support that the insurance company pays. Had my knees X-Ray - no change in the last year.
Stay Kool, B of BS Rools out
*Note, the doctor is a tri-athlete, she says I will love it? The swimming part, not so much.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Goody upper body circuit weight workout, day off from spin, swim or run. Resting the knee.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Brick day = swimming 750 meters and riding 41 miles. The swimming was darn tough, the bike ride was a breeze. Convert to 15 miles cross training. My tri-coach stood me up this morning and did not return my phone calls? Well, maybe she is tired of coaching a newbie.
Stay Kool, B of BS Rools out
Passing, always great to pass another runner, and not get passed back, passed a lady and gent from my spin class, 27mph for about a mile to catch and pass them. Always Kool to pass.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Early morning spin 1 hour, 8 miles on the bike waiting for Sylvie to run, road 6 miles with Sylvia, we then went to the start of the summit duathlon, Kamas and rode the bike course up Mirror lake highway 6 miles and back down the beautiful course. The bike course is not too steep, the question, will they have traffic on the road during the race.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Sink like a Brick - swim 800 meters (half mile) rest 15 seconds for each 25 meters. Wow, swimming is tough. Rode the bike for 10 miles, beautiful day, lite workout day. Upper body free weights, 100 crunches, wall squat. *Note, never lift upper body weights before going swimming again, feel exhausted today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Bike - 28 miles, very good effort - my hand is shaking, should I sign my name, sprint tri entry form?
Stay Kool, B of BS Rools out
Wasatch Back Relay - lady at work is on a team, 13 minute miler, darn, would love to be on a team with my 10 minute miles. Maybe try and hook up with a slow team next year. I have only been on one relay team, 100 mile peace officer relay around Utah Lake. Our Kennecott team won the corporate division beating a running store team. The same year, 5 of us on the team broke 3 hrs at St. George. Kenny Maugn was on the running store team, had a bet with us for a new pair of running shoes, we beat his college team 45 seconds. Kenny still holds the 19 and under age div. record at St.George set in 1983. Relays are great fun. I still have a newspaper article where the reporter interviewed me about the race, he choose me because it rained like crazy during my 10 mile leg. Relays are for great memories.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 7.70 | 10.70 |
| Early morning mud puddle jumping, ran 3 miles along the dirt river trail jumping mud puddles in the dark, weird kind of fun, 9 min pace or so. Moring break, upper body circuit and free weights. Lunch time gym workout, today is the first day in almost 9 months that I have had the time to workout at lunch, did the arc machine like a crazy man for 30 minutes burning 570 calories. Sad and Happy, do they go together? During the crazy man workout, 4 of my old running buddies seen me and came over to talk. Sad that I was not running with them at lunch, runs gone by, and happy to see them and runner jabby walkie. Let me introduce these friends - Colleen, two time division winner at the St.George marathon, Harry 73 years young and still runs a 21 minute 5k, Tony ultra distance runner and Davey new to marathons (got him started running them a couple of years ago. One thing about good running buddies, they are always good buddies. It was fun to talk running. Spin class with Sylive - good workout - sad and funny, do they go together? A young man in the class, challenged, sang with all the 80's rock n Roll songs played by the instructor. The instructor did not appreciate the singing, took away from him leading the class. Amazing thing, Jason knew all the words. I sung with him on the last song, maybe the instructor was irrated with me also. Such is life, don't take things too serious. Stay Kool, Have Fun, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Easy day, 1 hr 24 minutes spinning. It has been nice to have the knee feel better the last few days. I may start running two days a week on dirt.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Swim like a fish, no, drag like an anchor. I am not giving up, my swimming skills, I have none. Anyway, swam 850 yards today, increasing my 50 yards each time until I reach 1500 yards (about 1 mile) May do a double workout today, have not decided, going on a 50 bike ride with my tri-coach on friday.
Stay Kool, B of BS Rools out
Personal note, there are very nice people everywhere we go, what a great thing.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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You ask for it, you got it. Rode 50 miles with my Tri-coach this morning, started at the cracker barrel in Springville and did a big loop west and south and back. It was blast, we really pushed the pace most of the ride. It was a great little, litte traffic along country roads. Never be a smarty pants, thought I was doing well, dropping my coach a couple times, come to find out, she did a three a day yesterday. I call her Dianamal for a reason.
Avg pace, 18.33 mph, with some hills. good effort.
Stay Kool, B of BS Rools out
*Note about Dianamal, (diane) I got her started in running marathons about 12 years ago, she switched to Triathlons a few years ago, so she kinda owes me some free coaching, between long time workout buddies.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Not like me, slept in until 6:15. For whatever reason, had no energy today, maybe the 50 mile bike ride yesterday. Decided to wait and run with Sylive. With tired legs, good day to push the pace, simulate the 5k at the end of the Sprint Tri. One of the few days in the last year where Sylvie could not smoke me. I am not a stop and go runner, Sylive stopped several times to catch her breath. Goal next week, 7 mile run, start building running endurance fot Hobble creek adn St.George.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
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Happy Birthday, Jenna, my oldest daughter is 33 today. When you look back, time does fly. Look forward to seeing her today and my grandson.
Spin bike 90 minutes - convert to 7.5 cross training.
Murray Park Centre Pool - 1,000 meters - convert to 6 cross training - It was a tough day in the pool, of the 40 lenghts, did 10 of those back stroke. One good thing, if I have trouble with the free style, rely on the back stroke.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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84 minutes, spin bike - kinda boring workout. Swim in the morning and maybe spin class after work. Signed up for the Arts Festival 5K, receive a free ticket to the Arts Festival as part of the race. Sylive loves the festival, she used to have a booth, oil paint artist.
Running note, strained by right calf muscle saturday running, taking a few days off running. I hope the WinterCrest helps.
Stay Kool, B of BS Rools out
Brandon from work ran the glowing 5K in St.George on friday.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Swim, 1,000 meters, still a struggle, rest every 25 meters. More working out later today.
Later today workout, upper body circuit weights at lunch.
Las Vegas Spinning Class, songs with a Vegas theme, poker and prizes, show girls and fun. We had 6 (women spinners) we called them our show girls. The instructer, Kelly, really works hard to keep it fun.
Stay kool, (mean to the bone, in a good way) B of BS Rools out
Support - really appreciate shout outs, they really help keep me motivated. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Easy day, long work day - spinning wheels - brick tomorrow.
Stay Kool, B of BS Rools out
Calf strain getting better, Sylvie worked out some kinks last night. Hopefully, be able to run in a few days. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Easy day, resting the calfl, massage tonight, hopefully help.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 | 18.00 |
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Brick Day - Awoke to the alarming sounds of Jazzman, our cat, had a belly breakfast, made coffee for Sylive and was out the door, arrived at the gym 5 a.m. to spin before the 5: 45 class started, good class, 40 miles spinning. The instructor ran the Ogden marathon, runner chitter chatter about the marathon for a few minutes, she ran a 3:47.
The swim, 1,000 yards, swam the first 300 yards without stopping, just to see if I could do it next week. A swim coach named Noel, was there giving a private lesson, one of the coaches on the Total Emersion web site. I am going to take a lesson. The last two laps, my foot and quad were starting to cramp, likely not enough fluids, seems odd to drink before swimming as I feel like I'm drinking a gallon of water in the pool.
Last Brick - rode my bike on the parkway for 15 miles, nice morning, geese, ducks, strang people walking, dogs a barking, birds a singing, the sun a shining and not a joke to be told.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Spin 1 hour, bench press, shoulder work. Difficult to get workout in, we are watching one of our grand kids for 3 days. Hopefully, get in another hour later in the day, hope to ride outside. Although this is a running blog, swimming, becoming a decent swimmer has become one of my goals. Bought the Total Immersion book yesterday, great read if you interesting in swimming or doing a few Triathlons. No running today, had the 3rd shot of HA in my knee yesterday, will run a few miles tomorrow and see how it feels.
Afternoon, 10 miles spinning, curls.
Stay Kool, B of BS Rools out
Stop Here: No cause to read on.
I will have some cheese with my whine, not often the whining shows itself. Today was one of those days, I so much would rather be running, rain, sun, dark, etc. Two of my former runnng buddies ran the UVM day, ran many miles with those two. I was one of the postmen of running, deliver no matter what. Accepting what is, not always easy. Many runners have been are injured on the blog, I'm sure many ask, will I ever be back, most will, a few may not return to former form or even running. Anyway, this shall pass, I will take the challenge of finishing triathlons, no matter how slow and not competitive. Never whine once the run starts, I am going to add a new BS Rool: Never whine once a goal is set, move forward, regardless of setbacks. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 | 15.00 |
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Break of day, 3 miles along the Jordan river trail, jumping and dodging mud puddles. Just so darn nice to get out and run. Bought a compression sleeve for the calf on saturday, expensive. But, it did help, managed the miles without much effort. Goal, start my buildup for St.George. As I cannot pound out the miles on the pavement, the buildup will include many hours of Acqa jogging and running on dirt.
84 minutes on the spin bike watching ESPN, Sylvie says I have ESPN? What does that mean. I may hit the pool later today if time permits.
Hit the pool - 1,100 yards, stop every 25 yards and rest, swimming is so much practice of form. My back stroke faster than free style. 100 yards backstroke, 350 with float for plaining. It seems that I had about 3 good lenghts of the pool where I felt like I was swimming downhill. So many things to remember.
Stay Kool, B of BS Rools out
Grandson tending adventure: we made brownies together, went to yard sales where Sylvie bought him a spider man, he missed me when I went swimming, he likes nothing spicy on his food, does not flush the toilet and many other kid type things.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Spin, 84 minutes, lite day - Hope to Run and Swim in the morning.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
| 5 a.m, swim, 1250 yrds, time trial for the 300 yrd swim, 10:28. In comparison, my Tri-coach can swim the 300 yrds in 6 minutes. Spin class with Sylvie after work, good hard workout. Calf feeling better, will not run until the race on saturday. Trepedation, anxiety, doubt? Minor pangs about my first Tri on saturday. It is almost like running my first race? Not quite, but, the swim thing is just not giving me a warm and fuzzy. I have done a duathlon, run, ride, run this last Feb in St. George. Ramble on, I'm sure many of the WBR runners have a few pangs. Stay Kool, Water Loves Me, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spin 1 hour, easy day, good luck WBRers.
Stay Kool, Fun, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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RE = Born = Brent - Every day is such an adventure, much of the of the world is missing running, riding a bike, breathing working, feeling alive, setting goals and sharing the adventures. What a great blog.
Today's adventure: Your not going to believe it! I have ESPN (ESP for non-sports fans) - for the last couple of months, I have guessed the length of Sylvie's runs, 19 out of 20 times. Well I put my ESPN to the test today. We had a company party with a drawing for severl prizes, one of the prizes was a $150 IPOD Nano. Before the drawing I pointed to the Nano and told everyone arouand I was going to win it. I concentrated (or hoped), I won out of 800 people and over 25 prizes, I won, so darn excited. Neeedless to say, several asked me to apply my magic powers for them, sorry, only works for me. I know, just dumb luck, but, pretty darn KooL.
After party celebration, me and Dianamal (my Tri-coach) went for 34 mile bike ride out to the Salt Air Marina and back. We happened to pass a pond where a dead body was being pulled out, a raver missing from last friday night, sorry thing. It was a perfect day, we took turns taking the lead and drafting. On the way back, I could see a biker about 3/4ths of a mile in front of us, did a mini time trial, 23.5 mph hour and caught him in three miles and left my Tri-coach in the dust. She said she thought she was bonking when I left her, no, just a short time trial. She may have been still recovering from her Tri at deer creek last weekend.
Major taper day on friday, my first Tri should be a challenge and fun.
Thanks for all the support. Stay Kool, Breath Hard, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Easy taper bike ride. nice day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Deseret Shark Sprint Triathlon (15 Miles) 01:20:36, Place overall: 55, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 4.00 | 7.10 |
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Completed my first triathlon this moring. 300 yard swim, 11.6 mile bike ride and a 5K.
300 yard swim: 11:20
Swim to Bike Transistion: 1:59
Bike: 38:46 (includes the transistion to the run)
Run - 28:30
Total time 1:20:36 - 55th out of 181
Pre-Race - Getting ready for a Tri-about 2 times the gear, not counting the bike, logistices is a significant part of the race. First thing to go crazy, went to pump up my tires this morning, the $60 pump broke, less than a year old. In a panic, took my race bike and mountain bike as a backup. Good thing, Cyclesmith bike shop was there offering assistance. Triathlons can we won or lost in transistion. Bike shoes, running shoes, shirt, sun glasses, helmet, race number have to be layed out just right for maximum efficiency (John, thanks for the tips).
The weather, rained off and on with wind before, during and after the race, will talk about the weather more.
Swim or Sink: How many times at a race are you on your honor to start according to your time? Many times, how many runners really pay attention to this minor detail. The swim, we were on our honor for the time trial start, a swimmer left every 5 seconds and you were on your honor to seat yourself accordingly. I chose 11 minutes, missed my estimated time by 20 seconds. Many swimmers mis-judged their speed, it was minor chaos as 5 swimmers at one time were snaking up and down in the same lane all bunched together, Newbie was worried. As my turn can to jump and swim, I panicked, went out too fast the first 50 yrds, not wanting to end up at the bottom of the pool by swimmers taking me down. I swam the rest of the laps backstroke. Sylvie was yelling, giving me encouragement.
Swim to Bike Transistion: I was dead dog tired after the swim, almost didn't have enough energy to lift myself out of the pool. I ran to my bike, sat down to put on my bike shoes and rolled straight back from being dead dog tired, quickly recovered and made it out on the bike.
Negative swim road kill: 3
Bike or Bust: The bike was my chance to gain time and pass, passed 30 or more bikers, going like crazy rider. It took about 1 mile for my legs to get with it after the swim and the crusade was on. no one passed me, no surprise, they were virtually all ahead of me. The wipers on my glasses were broke, it was a downpour durning one section by the freeway. There were a few sections were the wet road made the course scary. My bike time was 14th out of 65 male bikers, not counting clydedales. Positive road kill 30 or more.
Run: heading out on the run, my Tri-coach Diananal, president of the Deseret Shark Tri-club, annouced Brent as Tri-newbie. The run started at the top of a bluff, Riverbend golf course and switch backed to the river bottom, good downhill section. My legs were tired, but, no problem running the 5K, no knee issues, just slow. As I started back up the switch backs, I could see and hear Sylvie yelling encouragement from the top of the hill. The hill was not Veyo, but, every hill seems tough when your tired. Crossing the finish line, Di announced that we now have a new Triathlete. She then asked me to come to the mike a say a few words, I said very few words: sink, ride and run. 2 runners passed me, passed one back and passed another 5. Positive road kill 5.
First in Div. got a medal, hat, speed laces.
After thoughts: it was fun, harder than expected, my swim needs much improvement if I am going to be competitive and swim open water. My running needs improvement, my biking is strong.
Sylvie: thanks for your support, yelling, standing in the rain, helping me with gear, etc.
Stay Kool, next Tri? Aug 1st, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 hours spinning, moderate effort, watching US Open.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Spinning, good effort, outside ride 10 miles moderate effort.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Swim, 1250 yrds - Spin classs after work with Sylvie, good effort. I normally do not buy many race pictures, bought 2 today from the Tri. It is time to post something new on my blog. Found out today that I was 4th from last out of the pool, my swimming needs work. We have two 5K races the next two weeks, no expectations, hope to break my Ogden time.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.25 | 0.00 | 0.00 | 5.50 | 10.75 |
| Early morning run, very nice to get out for a run. Hope to run 2 days a week and start increasing the distance.
Stay Kool, B of BS Rools out
Spin class after work, 25 miles, good effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Upper body weight workout, free and circuit, ball hamstring curls, spin bike 1 hour. Legs are a little tired, may consider not doing a two-a-day tomorrow.
Stay Kool, B of BS Rools out
Fun Times Ahead, me and Sylvie are going to Bryce in July, Sylvie running the half and me the 5K, we are staying at Ruby's on friday and two nights at the Boulder Mountain lodge, dinner at Hell's backbone. The scenary is just fantastic. I am taking my bike for an early morning bike ride on the Burr Trail. Life is great. Darn, I would like to run the half, if not for all the steep downhill.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spinning class, 35 miles, good effort, arrived 45 minutes early to spin. 1,000 yrds swimming. Off to clean my bike.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Arts Festival 5k (3.1 Miles) 00:25:45, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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12th year we have run this race. Sylvie is an oil paint artist, so, we support the artists, run the race and get a free ticket to the festival.
Pre race stuff - tired legs, racing two weeks in a row. Me and Sylvie had some friendly jabbing and gabbing before the race on who would finish first. The race was on.
Sylvie, very good downhill runner, took off like a shot. She quickly had a 150 yrd lead on me when we hit this first hill, made up about 25 yards up on the hill. I had hopes of catching her on the Rose Garden hill, she was running strong, made up 50 yards. Sylvie increased he lead until we hit the wet long grass. Over half the race was run on long wet grass on the outside of the park. By the time we hit the south side of the park, caught Sylvie and encouraged her to hang on. Finished about 1 minute ahead. Running in the wet grass played to my strength, passed a dozen runners the second half. Mad dash to the finish, the first place guy in my division crossed 5 seconds ahead, the 2nd and 3rd cross after me. boom, boom, boom, boom, not often runners in the division finish that close together, took fourth my less than 1 second, chip time got me. It was nice to chit chat with a few runners about the race.
Post race thoughts, very happy with the effort, having only ran a dozen times this year, nice to mentally hang on. Future week training plans, run 1 or 2 days on dirt each week, working on speed and endurance. My time was 32 seconds faster than the Odgen 5k on a tougher course, hope this means good things.
Post Race Awards - second took second, she is a tough, seems to place in her division almost every race. The dodo served us all breakfast, it was great.
Yard Sales - this was the day - wearing running garb to yard sales pays off. I was wearing my CW-X shorts, a lady asked my how I like them, I said great. She then goes on to tell me that she is a model for the tights, tops, etc. and has some freebies for sale. I got a brand new pair of winter running tights CW-X and a new shirt for $25. She gave me a discount card to use on-line, she thinks it is 50% off.
Next yard sale, Sylvie says, look at that sign, they are selling Nascar diecast. Bought 16 cars, added to my collection, now have over 500 diecast Nascars, favorite driver Jeff Gordon. The best buy was an Ernie Irvin 1991 1/24th size. I know, this has nothing to do with running, but darn Kool to get these buys.
Later this day - The Arts Festival, walking around for two hours on tired legs, good people watching. Sylive bought a Namesta carving on stone San scrit and some weird little house of hores yard art. Long day, need some off the feet time. 50 mile ride planned tomorrow with major hill climbing.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
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Time to ride with the big boys - Epic ride for me today - met my Tri-coach Dianimal at her house in south jordan - our goal ride to the top of Mill creek canyon and back to her hourse. We picked up three of ther Tri-buddies on redwood and 78th south. Right away, 3 very good riders, step it up. Howie, Bill and another rider who dropped off the pace and was not seen after the first 10 miles (he may have turned around) - Bill has rode the triple bypass twice, three long killer hills, a real epic ride for roadies and is doing a full Iron man in a couple of months.
The ride was on - Howie soon was setting the pace, he could leave us whenever he choose, we hung together until we hit the hills climbing up to Wasatch blvd, Howie would surge ahead, me and Bill were about eqaul and would stay together. Dianimal would drop back on the hills, she did a killer weight workout yesterday with her trainer on the quads and gluts. I asked her if she was crazy, no more crazy than usual.
We stayed together until we hill Millcreek, Howie left us in the dust, he is a star in the making, needs work on his running, great on the swim and bike ride. Me and Bill jockied all the way to the top climbing 9 miles up Millcreek and finished together. We stopped at the upper gate and waited for Di, she quickly feel behind again as we climbed. Reaching the top, the riders were takling about Newbies could not do this ride, what about this Newbie, they all said, your not a newbie if you can do this ride. Total miles 56.
Side note, my brakes were not working right coming down Millcreek, the group waited, Bill adjusted by brakes, thanks. It was a long, hard, fun ride.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early mornng run with Sylive, she kicked by butt, nice to run with her again. Sylvie is getting much stronger on the hills, out ran me on the uphill over the bridge. Slyvie has set her goal on placing at St.George this year, she did it a few years ago. This is the start of my buildup to finish St.George, 10 miles next week, and so on. The run was an attempt to simulate a long run after the hard bike ride yesterday, always run on tired legs. Hopefully, this will help give me the endurance to finish St.George. What a beautiful morning.
Stay Kool, if my legs could talk, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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1 hour swimming, 1250 yards - water logged, swimming like hills, real love and hate thing.
Spin class with Sylvie, good workout -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Easy day - upper body weights, 60 minutes spinning - moderate effort.
Feel like a slacker today - need more work.
Spin 24 minutes, while Sylvie and Cameron were shaving the cat. Last time I helped, came away with many scratches.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Spin, 30 minutes - moderate effort, last 30 minutes hill climbing with standup surges every two minutes, good workout.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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Early morining spin class, arrived 45 minutes early to get soem extra work, 34 miles total. convert to 8 miles cross training. Swim 750 yrds, stopped early, lost a contact in the pool, no luck fishing. Luckily had a spare.
Writing this blog after cleaning out my old office at work, it has been sitting vacant for 3 1/2 years (nice office with a good view) while I have been on a special project, the deputy director, after 3 and 1/2 years finally made the jobs permanent.
Stay Kool, Happy 4th, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Murray fun Days 5k (3.1 Miles) 00:26:17, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.20 | 0.00 | 0.00 | 5.00 | 8.20 |
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No expectations for this race, good thing. Sylvie ran a 26:00. Many thoughts were running, legs were not. If this race were a reality show, it may be titled:
Brutally honest - can't run fast if you don't run fast
Smack of real - mind says go, body is out to lunch
Chicked by grandma - several
It is easy for me to say, oh, just nice to be part of the race, what the heck with pace. My real thoughts, I want to be a player, in the game. This will pass, but, my mind will never accept being towards las.....
Happy Thoughts, work harder and harder, harder and harder. The game is on Garth.
Social - talked to several runners were have not seen for years, nice to see how they are doing.
Sylvie - she is on the verge of a fitness surge, she is running city creek in the morning, she will be ready for her new Div. Sep. 11th - look out.
Stay Kool, B of BS Rools out
Crossing Train - 60 minutes on the spin bike,
Family - Happy, held and kissed by grandson, happy day, cute, cute.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
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Upper body free weights - 2 hrs and 24 minutes spinning while watch the Tour de France, went swimming for 1800 yards backstroke, came home and rode my roadie bike along the parkway for 16 miles. Very good workout, 4 hours and 15 minutes.
My mojo is much better today.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.50 | 12.50 |
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Early, Early, moring run, consistent pace, nice weather. Ran early before Sylvie's run. Rode the last 10 miles of Syliv's run on the bike acting as her Sag Wagon. She ran 14.
The run was hard today, on purpose, stacking my runs after a hard cross training day with intent of simulating a 20 mile run and the last few miles of the St. George marathon. Good to get out on a run today.
Sylvie is running better on the hills this year than in the past several years. It seems she has very good shot at putting it all together for a top 8 in her division at St.George.
Exciting watching the Tour. Go Lance
Stay Kool, B of BS Rools out
Spin 30 minutes, loosen the legs.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early morning, came with warning, shut off the alarm and slept another 30 minutes, cut the morning workout short, 30 min. spin, upper body weights. Some chit chat with my Tri coach today, lets get going on the free style.
After work spin class with Sylvie, real good class, worked hard, the instructor tried to do a mirror of the Tour stage today, man, it is hard to hold on to top speed with resistance for ten minutes, let alone 45 minutes. It was fun pain, class was stoked. Sylive road hard, working it baby.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Easy day, 1 hour spinning - looking forward to Bryce next week, hudos, Boulder Mountain, race, it will be fun. Run day in the morning, hopefully 8 miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Purple haze, moon shadow, without Cat - nice early morning run, foggy mist off the water, fox sighting on the trail, (animal type fox). It was nice to have times during the run where my thoughts wandered, not concerned about the knee. My wandering thoughts are always about races and runs gone by.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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Early morning, came with alarm warning, 2 hours spinning while watching the Tour, then met Diana and Pauli for a 38 mile bike aride around the south west side of the valley and up Rose Canyon, It was a fun ride, the darn wind picked up the last half of the ride. Both Di and Pauli half Iron Man's coming up. Cross training miles, 15, Just got back from taking my bike for a tuneup.
No Devine Miss M Sighting today, we rode thru Herriman, out and back to Rose Canyon. Very pretty ride thru the area.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Lite day - 1 hour spinning, free weights, a few core exercises.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 16.00 |
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Reverse Brick - Run 8 miles, bike 16 miles, swim 1.1 miles (break between bike and swim, rode my bike with Sylive for 5 miles while she ran).
Run - north from home along the Jordan parkway 4 miles north and home, 4:30 am start, perfect temps, beautiful morning. Seen a muskrat and only one runner towards the end of the run. My knees were starting to ache towards the end of the run. Moon shadown, for a few moments, without Cat, may have been a lamp post.
Bike - Love watching the tour, - spin 1 hour - good effort, butt getting tired.
Break - rode with Sylive while she did 5 miles and about 10 short hill repeats. It is funny to ride along with her after running with her for so many years.
Swim - 40 laps, 1.1 miles backstroke - my Tri coach keeps telling me to swim freestyle, I just don't get how to swim free style, have read the total Immersion book, just don't get it. I am goning to get a few lessons after STG, make it my winter goal to swim 1 mile freestyle faster than my backstroke
Read a couple of the RHPC race reports, glad they all had a great time. Guys would never have a race called the GFBG (grunting, farting, belching guys)
Looking forward to getting out of town for a few days.
Stay Kool, Hudos, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Lite day = 1 hour spinning, upper body weights.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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Early morning, 10.89 miles hill climbing (bike), followed with 11.10 miles with 15 second hard pickups every two minutes - very good workout - 21.99 miles in 1 hour -
Looking forward to friday, 4 days off, heading to Bryce Canyon, fun weekend adventure. We are meeting some runnng friends for dinner at the Boulder Mountain lodge and may hike Calf Creek. I would really like to run Angel's Landing along the rim trail over looking the hudos.
Spinning class tonight - 19.90 miles, good class, instructor did the triple bypass bike race last saturday. Fun class, everyone wore sunglasses, follow the leader Jason who wore snoopy glasses and a starts and stripes du rag.
Stay Kool, B of BS Rools out
Family Stuff, called Jenna, my oldest daughter, my grandson is almost 5 months old. It is so cute he now recognizes my voice on the phone. He was so excited making noises, blowing bubbles.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Early morning run, nice to get out in the cool crisp air. Really enjoyed the run this morning. Doing mini mini taper for the 5K ssturday, still workout, lower then intensity.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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1 hour spinning - moderate effort, rest week -
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Upper body weights, spin one hour - le tour - on the road again,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Bryce Canyon 5K (3.1 Miles) 00:26:17, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Tough day at the races - Place in division 1st, by default, I was the only one in my division. So, no commando points or kudos.
The start - you know that there are not many runners that are racers, when only a handful of runners are crowding the start. Sizing up the competition, a guy who beat me at sugerhouse park a couple of weeks ago was in the race. He was road kill at mile 1, worked like heck, finished ahead of him by 20 seconds, no mattter, he has moved up to an older division. Darn, almost got to finsish ahead of someone. The race is at 6200 ft. elevation, about 2,000 feet higher than Salt Lake, so, the race is likley some small improvement.
Going out to fast - a young girl, maybe 9 or 10 was standing next to me at the start, she told her dad she was going to win the race, she was serious. Her dad said, it looks like there are some fast older boys. She was not phased, she was convinced. She went out like a shot chasing the 3 high school boys, she was done at mile one walking. She gets 500 commando points for guts and determination. No doubt, without or witout Gwen, she has talent, and with that attitude and training she will have success.
Road kill - 2 runners passed me, passed 25. positive road kill 23, the second half of the course was uphill, caught them on the uphill. The real runners were in the half marathon, including Sylvie.
Post Race - ran back to the truck, hopped on my bike and road out on the course a couple of miles to cheer in the runners, it was great fun. Seen a few bloggers, wearing fast running blog shirts, yelled and asked one runner his name, Scott Hughes, did well in the race. It was a hot race, many runners were really struggling cresting over the curved hill. It was fun yelling encouragement, many runners really appreciated the support. Sylvie looked cooked at mile 11, so, just gave her soft words of support.
It was a fun day, Harry, Colleen, Sylvie and myself, all got a piece of metal on a ribbon. The $5 breakfast after the race was great.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Colleen is a trooper, she got up at 5: 15 and ran 2 miles with me down the Burr Trail and 2 miles backup. This was after she ran the half marathon the day before.
Nevels may appreciate this part, I was up early, waitng for Colleen outside, eating a zone bar and watching the stars. Nothing like watching stars without city lights, cresent moon, vensus and three shooting starts. Wow what a morning. The back drop of the rock formations as the sun crept over the rocks was spectatcular. Collen gets 100 commando points for supporting me.
The crisp country air was just so sweet, rode my bike for 10 miles after running with Colleen, got Sylive out of bed on on her bike, we rode another 12 miles. Sylive complained a few times about her quadsu, but thought the bike ride helped loosen up the muscles and getting the blood flowing.
Words cannot describe the beauty of the Escalante and Boulder area.
Entertainment - arrived at Boulder a few hours before we could check in at the lodge, it was Boulder Heritage day, non-stop sinners, it was fun at Anatazi (think I help spelled this right), state park, enjoying the entertainmend. The best - Boulder Corals - singing a mix of gosphel and good old boy.
Stay Kool, B of BS Rools out
Watche the "Spirit of the Marathon" brought tears to my eyes, darn, would love to be in the hard run training game again. It was hard to watch, really don't feel like a runner. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning bike ride with Sylvie thru the farm roads of Boulder, very pretty.
10 mile bike ride after getting home.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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Upper body circuit weights - 1 hour spinning, 21.26 miles - legs feel good
After work, spin class with Sylvie - uphill modified stage 17, 22 miles
First day of a new diet, darn determined to drop a few lbs.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went running will Milly today, she does not say much, kinda a dull personality, but, she keeps a darn consistent pace, doesn't quit. We have a regular weekly date set up. I cannot tell Syvlie, she may get jealous. Another great thing about Milly, she does not mind if I run all over her, leave my foot prints and drip sweat on her. She is a Star Trak trooper. The love and hate relationship with Milly has started. Ran 5 miles at a 9:33 pace with a 2% incline, no stopping. Since Milly does not talk much, listened to the IPOD, music from "Milly" Sirus to old time rock n roll, rap, love songs, good old boys, etc. Stay Kool, "Milly and Milly are not the same, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Brick - 1 mile swim, backstroke, 1 hour spinning, upper body weights. Rode 6.5 miles on the bike with Sylvie running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 5.00 | 17.00 |
| Early morning run, longest run of the year. Very slow pace, no happy with the pace. Anyway, the goal is to finish St.George, keep bumping up the miles. Roadie 21 miles along the parkway, the carbon bike is so much fun to ride. It will be interesting to read the blogs on today's races. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Weight Watchers - get back in the game - Rode 90 minutes while watching the tour, great to see Lance hold onto 3rd in GC. Rode the bike with Sylive while she ran. Today is a recovery run. Who never know who you might see when your run on the Jordan trail - Olaf (SLTC, long time running bud) Sheldon (Locamotion) longer time running bud. Both were running 16 miles.
RHPC sighting, I think, looked like Smooth and one or the RHPCs running with her, didn't think quick enough to say anything.
Upper body weights, balancing, wall squats, 200 crunches, another 30 minutes on the bike.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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Early morning bike ride, with Diane, (Tri-coach) - rode around the southwest end of the Valley, up and down hills, fast, hard and fun. Rode up Rose Canyon, seen two does. Change the setup on my handlebars, for more of an aero postions, really helped on the down hill.
Did 4 standing hill pushes in a high gear, good effort. 41.26 miles. Quads a little beatup after the wall squats and ride yesterday. Running or swimming on monday.
Stay Kool, Beautiful Morning, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
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Spin 30 minutes - easy effort
5 miles on the treadmill, 2% grade, 9:13 pace, happy with the effort.
Free weights, upper body - 110 crunches.
Chi Running, may go to a seminar and see if it will help.
Stay Kool, B of BS Rools out
Family - my dad's birthday yesterday, 85, fun to get the family together.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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36 miles spinning, good effort - 18 at work in the morning and 18 with Sylvie in a spinning class. Biggest loser challenge?
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 4.00 | 9.25 |
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Early morning - nice temps, a little humid - things go boo in the dark - a darn cat or something really histed at me, had my pepper spray ready, but could not see the creature. No more sci fi for me. The sky was pretty with white clouds covering venus, nice backdrop to the morning breaking. May spin or ride later to day.
110 ball crunches, upper body free weights, 48 minutes spinning.
Stay Kool, Nice to get out for a run, B of BS Rools out
Biggest Loser - Blubber Bust Challenge
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Lap Dog, - 1 mile swimming this morning. My arms were tired from lifting weights last night, made the swimming a tougher, not my best day in the pool. May ride a few miles tonight.
Spin 48 minutes, 160 ball crunches - watching the MTN media day replay - cannot wait for college football, have season tickets to the Utes.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 4.00 | 18.00 |
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Low energy day - had zone bar and ate 3 gus while running, toughed out the 14, longest run since STG last year. Beautiful early moring run, started at 4:30, fairly uneventful, had one standard poodle jump on me, that was about the excitement of the day. Rode the bike 16 miles and did 200 ball crunches. Completed one set, free weights: bench, curls, 1 set shoulders fly, and pull up shoulder.
Stay Kool, Pooped, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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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.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Lite day - spinning 1 hr & crunches.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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30 minutes spinning, 100 crunches
Stay Kool, Still on the Road, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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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.
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Bountiful Triathlon (14 Miles) 01:09:00, Place overall: 98, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 3.00 | 6.10 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Easy day - 10 mile ride along the parkway, energy better today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 6.00 | 14.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 10.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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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 -
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.50 | 6.50 |
| 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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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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.
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 02:02:59, Place overall: 659, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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1 hour of light spinning - easy day, quads need some rest.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| 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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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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. |
| Weight: 152.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 | 21.00 |
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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 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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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
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 5.00 | 11.20 |
| Early morning run - Sylvie bought Chi running book, DVD and metronome. Well, I decided to run with the metronome this morning, kind or irritating, the constant clicking. I set it for 85 strides, one foot, per minute. It was a workout keeping on pace. My pace has slowed with the knee injury, if I need to do a shuffle type stride, my goal is to get back to 90 per minute. Good workout. Funny thing, my knee actually feels better after this run with doing a few Chi warmup exercises and trying some of the new form. Maybe this will allow me run a little faster and long without knee issues. Hope. Spinning class tonight and maybe yoga.
Raccon sighting this morning, family just north of 4800 south, strange creatures in the dark.
Upper body circuit weights, 200 crunches - spinning class with Sylvie, good effort. ProBar, great meal replacement, got a deal with the instructor.
Stay Kool, B of BS Rools out
Biggest Loser weigh-in = 153.2, 3.2 pounds to goal weight by St.George |
| Weight: 153.20 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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lite day - spin 1 hour - 200 crunches.
After work, 36 minutes spinning, hope to hit 80 miles combo of running and biking this week. Bike or spinning miles are converted, 20 miles biking equals 5 cross training miles
Stay Kool, go Utes, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Running with a moon shadown, moon shadow - without Cat, beautiful morning. Just loving the temps and the moon. Legs were tired this morning, was going to quit after 4 miles, went another 1.25 just to enjoy the morning. Just love these mornings.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
| Took my old commuter bike, cannondale, out for a 50 ride, rather than taking my new road bike on the parkway. The commutter has bomb proof tires. Good solid effort staying on the pedals, pressing the pace. Conver to 12.5 cross training miles. 200 crunches, upper body weights. My go mountain bike later today.
Ute Report: Was Utah state that good or Utah that bad? Good question, Utah will need to play better to beat SJS next week.
Stay Kool, B of BS Rools out
Mountain biking, Rose Canyon, fun ride on single track, dusty trail, like riding a roller coaster on the way down. 4 miles, converted to 1 mile cross training. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Early morning sag wagon duties for Sylvie, she ran 20 miles, very nice day for a long run, kooler and a few sprinkles. Devine Miss M sighting - chatted few minutes, nice to meet a blogger totally RAD and Devine. Rode the spin bike for two hours, nothing special, 300 crunches, mini-taper for the sprint Tri on monday. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Early morning run, moon setting in the west, legs a little heavy from the extra work last week, spin 36 minutes, 200 crunches, hamstring ball excercises, wall sqat 3 minutes, bench press, curls, shoulders and done, lite day.
Stay Kool, B of BS Rools out
Exciting, BYU winnine, I am a UTE fan, but root for BYU also, great stuff for the MTW.
Push to lose last 4 lbs, Sam's club, zone bars, protein shakes, watermelon, almonds, crasins and catelope. Boy do I miss ice cream already.
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SDRC Labor Day Sprint Triathlon (16 Miles) 01:13:56, Place overall: 62, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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SDRC Labor Day Sprint Triathlon – Before starting the race report, just amazed how many people do triathlons, over 500 showed today.
The stats:
Swim = 10:36 - 400 yrds
Transition from Swim to Bike = 1:58
Bike = 29:35 – 12 miles - pace 24 mph
Transition from Bike to Run = 1:32
Run = 30:32 – 3.29 miles - pace 9:17
PreRace Stuff –
We arrived at the race 2 hours early, the flyer said start time at 7 a.m., real start time 8 a.m., well, after Sylvie chewing on me for being way early again, had a pleasant two hours chatting with others, getting ready in the transition area, picking up race numbers and getting magic marker number on the arm and legs. I often wonder why paint on the number, I guess if you die in the pool or get hurt, quicker to the rescue.
Other Tri-Geeks: talked to two others in my division from the Bountiful Tri a month earlier. One of them had beat me by 30 seconds, did not see the first place guy. Well the race was on, my goal, finish ahead of the second place guy. Go like he……… and don’t look back, my race plan was on. As he beat me on the run by two minutes last time, my goal was to crank it hard on the bike and swim and hand on during the run.
Swim Start: Sylvie brought her great sports camera, hopefully the pictures turn out, will post one on the blog. The pool: we were packed like sardines on the side of the pool, 500 + people in swimsuits huddled like frost bitten hikers trying use body heat to stay warm. It got warm waiting. It was fun to chat with several of the athletes, many had the same anxiety, kind of scared of the pool . The swim was serpentine down eight lanes swimming down and back in the same lane before going under the rope to the next lane. Each swimmer was staggered by 10 seconds and placed by expected swim time. The race was like a Tour De France Time trial, you were essentially racing against the clock and everyone started at a different time. My turn came, jumped in the pool and started the backstroke, hit my head on the side of the pool, small gash, the life guard asked if I was ok, did not answer, just kept swimming. Improved my time by 1:24 over the swim a month ago, happy water logged B. Got passed by one swimmer and passed one swimmer, 0 road kill.
Transition Swim to Bike: ran about 30 yards on asphalt parking lot, tender feet did not like. Very good transition time, John and Di’s tips on layout etc. really helped. Sylvie was yelling and taking pictures, great fun.
Bike: Determined to give it everything on the bike, the race was on, needed a great time on the bike to best the second place guy from a month ago. The ride was going great, until several of us got stopped for a train, darn. My watch indicated 2 minutes waiting, deducted this from my time. A race official was taking numbers and watching the clock and said time adjustments would be made. Well, they were not made, will explain after the finish. Positive road kill 12, had one guy pass me on a Tri-bike, he was cooking. The worry started, really trashing my legs trying to give it everything and hope to hang on during the run.
Bike to Run transition, Sylvie was yelling like crazy, giving me yells of encouragement, very positive. Last night put non-tie shoes lace thingies in my shoes, really helped, likely saving 10 to 15 seconds.
The run: for those of you that have not rode a bike and then ran; tough, tough, tough, your legs just don’t want to run. Quickly went into chi running mode counting steps for cadence, thought this 3.29 miles would never end. Got chicked by one runner, 3rd place overall woman, and passed 10 other runners, positive road kill 9. I was surprised with the 9:17 pace considering how trashed my legs felt, tough run with twice the uphill as down. Sylvie was again yelling and taking pictures, great wife, made it fun. I was so darn glad to cross the finish line. Some races, just don’t feel like a 100% effort, this race was as close to 100% as I can get.
Post Race Stuff: changed my clothes and walked with Sylvie to look at the results, well, I was a Clydesdale. Sylvie noticed that the guy who beat me last month was in first place in my division and also noticed my time would put me in first place by a minute. We walked over to the timer and he put me in the right division. They quickly reposted the results, it took all of thirty seconds for the “guy” to notice he was in second place and beat by a minute. He quickly sought me out for chatting about the race and laboring on about his run time, saying he could have beat me with a better run time. Well, I didn’t have the heart to tell him that he was really beat him by three minutes, my time was not adjusted for the train. Anyway, it was great fun to chat with the 2nd, 3rd and 4th place finishers in my division, darn competitive old farts.
Awards – got a nice 1st place medal, $10 gift certificate to Texas road house and coupon for free blooming onion, and a $5 gift certificate to sizzler. The race shirts may be the best short sleeve shirt ever, Sylvie was jealous, not jealous enough to give a Tri and Try
Stay Kool, Long winded and trashed legs, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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2 hours spinning before work, upper body circuit weights and 250 ball crunches
Spin classes, crashed the 1st spin class in the middle, knew the instructor, stayed for the second class, 1 hour 45 minutes spinning. A few intervals and hills mixed in.
Total time spinning 3 hours 45 minutes - 64 miles - moderate effort, convert to 15 cross training miles.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| Big Ease day, 1 hour spinning, happy legs Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Nice morning for a run, just right temps, nice to get out. First 4 miles went well, knee starting acting up the last few miles. Worked on cadence, tough to increase, change years of habit.
Run a race, gone like an answer blowing in the wind, distance memory after a few days, maybe that is why we are drawn back to races, experience the pain, the runner's high, the crowd, etc. then it slips away like carrying sand in our hands. No matter how hard we sqeeze, the race has slip sliding away.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 | 15.25 |
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Spinning class, started 45 miniutes early, good class - 31 miles
30 miles riding along the parkway, good effort
Upper body weights, 250 crunches.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Greek Festival 5K (3.1 Miles) 00:25:39, Place overall: 29, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Annual Greek Festival, we have ran this race for several years. The race seems to get smaller each year, don't know the reason. No expectations going into the race, guads a little fatigued from yesterday's biking. Today was Sylvie's first race in her new divsion, she kicked butt, 1st place, she is awesome. The start: no frills, maybe 200 in the race, Sylvie took off like a shot, she hit the first mile in 7:05, may watch had me at 7:22. This is the fastest mile I have ran since knee surgery last year. The fast mile may have been a mistake, but, nice to know I can run a mile under 8 minute miles. The second mile was tough, could see Sylvie up ahead of me starting to walk on the hill, decided if I was going to pass her, on the hill would be the place. As I went by her, said come on, she said, your a beast. As we crested the hill and started on a short down hill, I could hear Sylvie coming, held her off for the next quarter mile, about wiped me out. The next 3/4s mile gradual uphill, starting picking off runners, had one runner pace me after the first mile and passed 15. Positive road kill 14. The second mile was slow up the hill, 16:35 at two miles, held on the last mile for an 8:15 pace. Post knee surgery PR by 6 seconds. It was a fun low key race, Sylvie won a night's stay at quality inn, and we each got a medal. Poast toastees, race thoughts, my training all year has been based on endurance, strong and consistent. The knee cannot handle the speed work to get faster, will need to be ok with endurance. Stay Kool, B of BS Rools out
1 hour spinning while watching football, 200 crunches - 5 miles cross training |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 | 12.00 |
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Late night, stayed up and watched the Utah game. Utah did not play very well, could get no pressure on the QB, made a couple of turnovers. This will not be another undefeated season.
I have been doing most of my runs in the dark, my ego has not quite settled with being passed by runners, slow as heck. This morning, ran in the daylight as could not get up early, toooo tired. My ego attitude changed today. One-half mile into the run, met up with George Adams, president of the Salt Lake Track club for many years, he has had his challenges getting back to running. He is going to STG just to cheer on the runners, he says he will stick around and cheer me on. This made me feel good. About a mile later, here comes Demettrio headed my way, (legend of Utah running) he gave me a high five and said it was good to see me running again. I said hi to a few other runners, and then came upon my neighbor walking. She has the same knee problem as me (cartlidge and OA problem). I told her about a couple of things that would help and we talked about Triathlons. She may give them a TRi.
Pool - swam 1 mile in the pool, low energy, but stuck it out. Rode the spin bike for 36 minutes and did 200 crunches. Cut the spinning short as family coming over for lunch, birthday celebrations. Busy day for a sunday.
Commando points - Kelli asked me about my criteria for awarding commando points. I will give this some thought. Funny thing, Sarah, Shasha;s wife said Sasha almost put a commando points button on the blog based on my commando points. Sarah is such a sweet person. It seems best to post this on my BS Running Rools.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.65 | 4.65 |
| Spin 1 hour, upper body circuit weights. Easy Day Hopefully, get in a bike ride after work. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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When will I learn? The weather man is right how often? Sylvie keeps telling me that it is going to be thruderstorms, rain and cold this morning. So, I dress with light tights, long sleeve tech shirt, jacket and gloves. I get ten feet out the door, takes to much time, need to get to work, run over dressed anyway. After the first mile ditched the jacket and gloves, picked them up on the way back. I am one of these runners who does quit wearing shorts until January or 30 degrees.
Very nice morning for a run, ran to 4500 south and home, as usual, did not see another runner, walker or biker. Gotta love these sept mornings, light outside with the could cover and great temps. For whatever reason, have been a little run down since saturday, taking a couple of easy days to get regenerated, planning a combo long run on friday, run 12 to 14 miles and bike for 40 to 50 miles, last long workout before STG.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Interval spin workout, interval at 24.5 to 25 mph (one minute) two minutes at 21 mph, and then repeat - Good workout, sweat, no blood and almost tears. Hopefully, get a weight workout in later today and another hour of cross training. I feel 5 lbs heavier today, went to the Market Street Grill last night.
Stay Kool, B of BS Rools out
Spin class after work, 18 miles, good effort, the spin instructor did La Da Jay for the fouth time this last weekend, in great shape. He is trying to talk me into doing it with him next year.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 | 7.00 |
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Easy day, nice morning run, Kool tempts, taper day for long run on friday.
Spin 48 minutes, 4 cross training, 250 ball crunches, upper body weights.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 4.00 | 18.00 |
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Low engery day, dog chased me, stars were not aligned, knees achy, my toes were not happy, bad hair day, Garmin quit - low battery, two runners passed me, almost got hit by a bike (hate getting passed, tried to hang on).
Anyday is a great running day, it was nice to get out this morning.
Marathon ready - no, cardio ready yes. The dress rehersal did not go well, took 2 gus with me, biofreeze, drank a protien shake last night, prayed to the running gods (that may be Sasha and Demettrio) - they didn't answer.
Thoughts about the upcoming marathon - it will be tough and slow, I am determined to finish. All the cross training, spinning, does not compensate for the pounding of running, etc. I will have some cheese with my whine.
Things to work on - figure out the energy issue, may not be eating enought trying to drop a couple more lbs, break out a new pair of shoes, file my toe nails, get in another longer run next friday, determine a pace, sing as I run - problem, only know one line of a few songs.
Positives - still running, strong, almost have abs, 3 or 4 more lbs to lose, still have the drive, Sylvie is running great for her division - she has a shot to place at STG.
Rode my carbon bike 16 miles after the run, what a fun bike to ride.
Stay Kool, good luck TOU runners, B of BS Rools out
May spin more later today.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Dark - sage wagon for Sylvie while she ran 22 miles, good run for her. No peanut butter on the parkway today. Rode the spin bike watching Utah lose, 1 hour, 250 crunches, upper body free weights. We got a couples massage this afternoon, nice.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 10.00 | 15.25 |
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Sundary Tri Workout, hope to complete this every sunday possible. Ran 5.25 miles along the JRP to 4500 south and home, felt much better than expected, no waist deep peanut butter on the trail. Before I go on with the rest of the workout, "Once a Runner" is a great book, a must read for runners. I loved the line from Cassiday, running in waist deep peanut butter, thats what I felt like last friday. When I mention peanut butter on the trail, you know what I am talking about. Also, what a great morning for a run, had a young girl runner pass me, tried to hang on, held for a couple of hundred yars. After STG, my goal is to get some speed back, at least be able to run a 5K in 8 minute miles, will change the focus of my running for a few months.
The bike - spinning for 1 hour watching some of the morning shows, getting to really dislike politics, the news, etc. Can't we all just get along. (convert to 5 miles cross training)
Swim - went to Murray Rec Center - 1 mile backstroke without stopping, 36 laps. (convert to 5 miles cross trainnig)
Every run from my house starts with the same ritual, this has been since my knee problems: (this may not be interesting, but, need to get my feelings out) The night before, great hopes of the next morning day run, lay out clothes, plan how far, dream of running on air. The morning always starts with the garb: calf compression sleeves and knee sleeve. I then "rub" on bio freeze, winter crest or some other miracle rub on the knees. It is almost like rubbing the magic vase, hoping the Genie will appear and grant me three running wishes, the Genie never appears, always hoping, like trying to win the Lottery. With running attire on, look like a wounded warrior, head on the front door, walk to the street and look west to the cul de sac just a 100 yards away where the trail is met to the parkway. Time stops as I wonder will the knee let me run today, will the run be a slow day with every step thinking about the knee or will the day allow me to lose my thoughts in races gone by, dream of beating Bill Rogers, at Boston or just floating along solving the problems of the day. Some days, I know from the first step, turnaround and head back in the house, these are the dark days if running will go on. There are other days where pace is slow, but can manage the run. Some days are like this morning, put the knee out of my mind and dreamed of running fast again, positive running spirit.
I'm sure every runner has days of running dispair, hope on hopes, mind over speed, or fleeting thoughts, just pack it in. One thing about running, once it gets in your blood, fleeting thoughs don't last long and are quickly replaced with positive thoughts. The blog is a great reinforecment of the positive affrimations.
Stay Kool, Thanks for bloggers, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning spin, 1 hour, good effort - more working out later today.
Upper body free weights and 250 crunches. Nice read on the TOU race reports, running excitement is in the Air.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Early morning, dark run, dark dark, not dark - nice morning, shuffled along at a good tempo, chi running practice, to 4500 south and home. This is a great morning run route, very relaxing, no worries. No PB on the trail today. I don't like winter running attire, I'm not ready, little over dressed today. Spin class tonight, getting a little nervous about STG, hope to finish before dark, not dark.
Spinning class, fun class, 3 in the class did the Yuba Tri, good to hear the race details.
Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Early morning spin, music of the 80s, rock on
Stay Kool B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Nice, very early, 4 a.m. time for a run. Normally, see no one on the trail, this morning a lady with two dogs was running ahead of me, kind of startled her when I said passing on the left, one of the dogs kinda jumped at me. Picked up the pace to a blazing 8:15 pace the last quarter mile. I may need to fix the asphalt trail melted spots.
Tapering is never easy, have put on a pound this week.
Stay Kool, B of BS Rools out
Once a Runner: "He was uninterested in the perspective of the fringe runners, the philosopher runners, the training rats; those who sat around reading abstruse and meaningless articles in Runners's World, coining yet more phrases to describe the indescribable, waxing mystical over the vaious states of euphoria that the anoited were allegedy privy to. On the track, the Cassidys of the workld ate such speciments alive."
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 5.00 | 10.50 |
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Small Brick Morning, no peanut butter on the trail. Got up late, 6 a.m, rode the spin bike for 1 hour, 200 ball crunches, curls, bench press, shoulder fly and pulls, then head out on the parkway for an easy run. It was real quite easy, always more difficult after the bike. It was beautiful day, ran along the dirt trail for the most part, worked on marathon pace, smooth, etc. It should be a fun day, shower, Great Harvest, shop for Sylvie, 12 Anniversay and then going up to see me daughter and grandson in Kamas.
Stay kool, Happy, b of bs rools out
Once A Runner - "At paces that might stun the dismay the religious jogger, the runners easily kept up all manner of chatter and horseplay. When they occasionally blew by a huffng fatty or an aging road runner, they automatically toned down the banter to avoid overwhelming, to preclude the appearance of shwwboating. They in fact, respected these distant cousins of the spirit, who, amoung all people, had some modicum of insight into their own milieu. But these runners resembled them only in the sense that a puma resembles a pussycat. It is the difference between stretching lazily on the carpet and prowling the jungle for fresh red meat."
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Easy day, spin an hours, sag wagon ride with Sylvie, 200 crunches, taper city. I may do a severe taper, run tomorrow, and no running until the marathon. Having my legs rested is more important given my lack of speed and no time goal, just finish baby.
St. George funl, chatting with other runners, hope to see some bloggers, old running buddies, etc. Today was an example, seen Hal on the parkway, he ran a PR at TOU and is so excited to run STG and go for BQ and PR, he needs to drop 5 minutes off his TOU time.
Wish list, reach 20 STGs, 3 after this next one, reach 50 marathons (may be tough to reach, 13 after this STG). I debating on whether to run two marathons next year, may give Ogden an attempt.
Stay Kool, Go Utes - off to the tailgate - B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early morning run, seen 5 runners and one walker, dead rat, horse poop and a blue winged duck. 50 crunches, working on 250, maybe weights, maybe not, feel lazy, have energy, maybe not, left once a runner in Cameron's backpack, don't like reading two books, one at a time, grandson stayed over last night and is fasinated with my Nascar collection, 12th annv today, brunch, less than one liners, Utes Win, at the end again.
Stay Kool, B of BS Rools out
My youngest grandson, Tristan, 8 months old, gave me a kiss unexpectedly, cute, loves to play, laughts at all my funny faces, what is he really thinking? Life is grand, wish a had a few grand.
Stay Kool, B of BS Rools out again
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Spin spin, spun, 1 hour, music rocking - circuit weights -
Chitter Chatter - talked with Sheldon and Colleen, both running Stg. We are in similar boats, Colleen much the same knee issues as me, and Sheldon struggling with injuries over the last 5 to 6 years. Sheldon has found peace with Chi running, no watch, relying on staying the moment relazed. Colleen's last long run was with me, 14 miles, she will do well if her body holds up. I'm not sure if it is sad, relief, running in a different mental place, we have all had our many years of competitive running, getting over injuries, etc. This will be Sheldon's 10th, Colleen's 8th and my 17th. We do not feel like old geezers, still young at heart. Realized, always run STG body willing, the kindred spirit of running cannot be denied.
Stay Kool, Love Running Chatter, B of BS Rools out
More Chatter - talked with Brett, got him running marathons 13 years ago, we laughed and talked about old running times, no guts no glory, days of just going for it, not worrying about bombing, if all goes well great marathon, if not, when is the next marathon?
Stay Kool, B of BS Rools out double out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Nice Easy than nice easy run - new shoes, nice new non-tie laces, nice morning, nice temps, just peachy morning.
Stay Kool, peachy, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 04:48:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Pre-Race Thoughts – This may be the STG swan song, make it a good one. Pin on a number, do your best that day. (17th STG and 37th marathon)
Post Race Thoughts – Forget the swan song, train smarter next year, work harder, looking forward. Goals: I had joked about finishing before dark, some truth in the joke considering the situation. My real goals were: do my best, beat last year’s time and have fun. (Post knee surgery PR and beat last year by 53 minutes)
Bus ride in the dark – normally, much anxiety about the race, none this year, just see what the race brings. Sylvie really helped keeping the mind in line, saying you can break 5 hours, you can do it, etc. so nice to have a supportive running partner.
Bond fire – nice time chatting with a couple of runners from Texas, first timers, really nervous. Ran into Kim and Tom taking clothing bags, talked to old running buddy Bruce and his wife running her first marathon (she told me 5 years ago how much see hated running) go figure.
The Start – wow, we were not 30 seconds lined up and the start was off, thousands of strong running soles headed off to a distant finish line. It took all of 15 seconds for Sylvie to fade into the darkness ahead of me, wished her well on her quest.
Splits - Now, mile splits have no meaning, my thinking was in terms of how to manage this race, less impact on the knee, maximize strengths, chi when possible, keep replenished and stay focused. Well, did notice 2:15 split at half, the clock. The next split was the clock at 20 and 25, realized at mile 20 that breaking 5 hours may be possible.
Runner Encounters of the Third Kind – Colleen (fastest shuffler stride ever, passed me at mile three) ran a 3:59 at age 61, Sheldon (soon to be Chi instructor, running his 10th STG) and Hal the crazy Buffalo runner. It was nice to run a couple minutes with each of them.
Race Management – 8 (gu, cliff shot and Excel Gel) total, two bananas, Gatorade every stop) good energy. The knee; ran about 5 miles of the race off the left side of the road in the dirt, really helped on portions of the downhill. Almost 5 hours may seem like a long time to be running, funny thing, the miles flew by, don’t know why, just enjoyed the race. Maybe it’s a good thing, maybe this is the last one, really gives you a sense of satisfaction to “just do it”.
Post Race – chatted with Brett and his daughter, superfly and s few other runners. I could hardly walk, too exhausted, left for food and rest.
10-Year Club Banquet – Hear my name, Queen Josse calling to one of her loyal subjects, big smile, she ran a great race and a PR. The banquet was fun, talked to Cheryl, STG PR, she earned it with all those hard workouts.
Sylvie ran a 4:12, was not her day, still gave it her best.
Lastly, enjoy these marathons, they are truly precious challenges.
Stay Kool, B of BS Rools out
(BS Rools can not resist having a little fun) when the 4:30 pacing group caught me at 18 miles, ran with them for a couple of minutes and led them in a running chant:
I don't know, but, I just heard
Here comes the 4:30 running herd
Sound off: several counter off, 1, 2, 3
What are we running for: I don't know and I don't give a darn
The next stop is St.George finsish barn
The pacing group leader laughed.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 | 2.25 |
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Upper body weights, spin 30 minutes.
Lost, gone on vacation to Hawaii - blogging off-line, paper run log for a couple of weeks
Stay Kool, B of BS Rools out
Thanks to everyone that commented on STG,
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Cross train, 2 hours spin bike, 200 crunches, upper body free weights.
Marathon recovery, feel great, when was that marathon anyway? The knee is no worse for the effort. Post STG thoughts: get stronger on the uphills, concentrate my runs on the uphill, cannot do much downhill. It seems there must be a training plan for someone in my situation, how to get the legs ready for running a marathon under 4 hours, while running 20 or less miles a week. Maybe the physical therapist can help, surf the internet for training ideas. It would be nice to run with Sylvie at about a 3:45 to 4:00 pace. Me and Sylvie talked about running two marathons next year, a training marathon about 3 or 4 weeks before St.George and STG.
Waiting, not a good waiter, waiting for our ride to the airport. It will be fun in Hawaii.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Jet Lag Run - early morning, 4 a.m., still on MST, along the beach walk to Alomoana Park point and back, hot and humid, huffing and puffing. Fun to see the surfers waiting for wave. When when reached the turnaround point, two oriental men doing Ti Chi, one was churning butter and the other giving himself chest slap. These moves were over and over, concentration. Sylvie caught me setting in the bucket, got me to stop and get in Chi position.
B Rools often reacts on the moment. I ordered a sandwich, hand way too many onions, I just threw half the onions off the linai, 11 stories up. The onions hit no one, but, Sylive gave me the business. On the plane ride, the seats in front of us gave you the option to watch several different movies or play games, started playing battle star galactica, hitting buttons, was getting up to level 9, did not realize that I was banging the seat in front of me, had to apologize to the lady. Darn, could have made it past level 9.
Great to be on vacation in paradise. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Same run as yesterday, along the beach to Alomoana park and back, puddle jumping, weight workout in the gym, 200 crunches and 1 hour spinning. North shore, shark's cove snokeling, fun day. We at at Cholos in Haleava, walk along the beach at sunset. Finished "Once a Runner and started "What I talk about .... see my reading list. This book is a good read, reminds me of Kelli's blog where she is stark and honest about her running thoughs. I would highly recommend Once a Runner, got it off Benn's blog. *Note, I do not normally run 2 days in a row. Knee feels fine.
Stay Kool, Endless Grains of Sand, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
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Kapalenie Park to Diamond Head overlook and around the park. Wore myself out chasing Sylive, felt good to be tired. Running club doing a long run for Honolulu marathon, brings back memories of running it 3 times, 1 hour spinning, brought 3 great Tri shirts, hot tub, pool, shopping, relax, read, mellow out.
Stay Kool, Dark Chocolate and Macedamea nuts, B of BS Rools out
Raw Running Thoughts (RRT) - tought to accept decline in running speed and ability, legs only have so many miles. Positive side, can run more that 2 days a week without knee trouble if on soft surfaces, we have ran about 70% on grass on packed sand. My slowness really hit me when I was listed as second to last in STG running time for bloggers. The blog is fast running blog, hum? Another RRT - many top runners have hit the pieces falling apart at a much younger age than myself, wonder if the hard core 100+ miles contributed to the wonder years of running closing early. Lastly, never feel sorry for yourself, move on, do what you can. We stayed at teh Hale Koa, a military hotel. There were some disable veterans, WWII vets, etc. great americans. The hot tub conversation with these veterans is priceless. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Stayed up late last night, late start running, hot and humid, the tourists were out in full force, weaving and bobbing like a boxer, close calls, near knockouts, clueness tourists in a daze, wrong way walkers, free weights, crunches.
Paradise Cove Laua, fun time.
Stay Kool, B of BS Rools out
RRT - many years running with Sylive, slowing down to run with her, she does not slow down for me, chasing her is my way of keeping motivated, never stop on a hill, keep her running honest. If we are on grass, can give her a good run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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No running, day off, spin 1 hour, crunches, swimming a few laps, romance, paid the singer at the beach to play James Taylor, "How sweet it is to be loved by you" Always goot to get commando points with Sylvie.
Hunama Bay snorkel and Bellows AFB boogie boarding, caught some good waves, no jelly fish, sunburn city, beautiful day.
Stay Kool, Fire Works, B of BS Rools out
RRT - would life be grand without running? 50 lbs heavier? Hum, don't want to find out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Kapoleni Park to Diamand Head Overlook and back, chasing Sylvie. Sylvie calls it the Sylvie push, if I ever get ahead of her, give it my best to not let her pass, dead dog tired, went ahead of hear going up the Diamond head hill, could hear her coming, did not let her pass me, maybe motivation is lacking, could pay someone to pant and run right behind me on ever run?
Stay Kool, B of BS Rools out
RRT - Stopped at the Scofield Barracks commissary, great buy on food. This brought back memories, 10 years ago, I signed us up for the Scofield barracks 10 miler on the day after we arrived in Hawaii, our legs were dead, we were running in waste deep peanut butter, we ran our slowest 10 miles in a race for ever, very hard to acclimate instantly to heat and humidity. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles Alomoana with Sylvie, surfers out, waves breaking, stopped a few minutes to watch. Homeless were scared out of the park by police.
Stay Kool, B of BS Rools out
RRT - homeless, quality of life, how did it happen, family? Seem a story on the news about a homeless shelter running group? Does the group stop at every dumpster or trashcan? Anyway, how many people make it back to normal society? |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Tough 5 miles with Sylive, she was feeling it today, worked hard, weights and swiming. Long walk on the beach, shrimp, chowder, fireworks on the beach.
Stay Kool, water world, B of BS Rools out
RRT - move my lard butt, have I just accepted the slow pace and blame it on the knee, come on, get some guts.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Diamond head hill work out, up one side, down and back up, good hill run. Several thousand runners doing the Race for the Cure, smell of sweet trade winds, stink of sweaty clothes, odd smell when combined.
Stay Kool, B of BS Rools out
RRT - sitting on the beach, watched the siloette of 3 people walking toward teh ocean during sunset, they disappeared into water (it seemed) seemed a fitting way for the last night in paradise. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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Moto, Moto, motivatin - was not going to run, last day in paradise, knee was kind of bugging me all night. Sylvie says - I'm going, last day in paradise, could not let her go without me, actually had my best run of the vacation, paced Sylvie on step ahead. Best fun - had a male running go by me towards the end, sped up and stayed right on his heals for about 600 yards, looked at my Garmin, about a 6:56 pace. Sylive laughed when I took off chasing him, great fun, pace not nuch to boast about, brought back memories of old where I would let know one pass me on a run without a fight to exhuastion. Funning thing, the guy did not know I was right on his heals, was wearing an Ipod.
Stay kool, B of BS Rools out
RRT - my running outfit looks like a ninga warrior, black calf sleeves, knee sleeve, blue shoes with red non tie laces, red shirt, sun glasses - feels good to look foolish and tough. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 | 11.10 |
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Back to back spinning classes, good workout. The first class was all women except for me. Tina, the instructor made a big deal out of me showing up, "I am so honored to have BS Rools here". Others is the class had not clue what she was talking about, they likely think I'm a big BSer. The second class, IRON man la da jay roadie, always a good class. Got some tips on swimming, may attend a few master classes.
Stay Kool, Home Sweet Home, B of BS Rools out
RRT - kinda sad to be home in some ways, working for a living, leaving paradise.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Early run, nice moring, ease does it, no other working out today. Darn, tough to go back to work.
Stay kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 | 5.40 |
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Spin, 21.2 miles, good effort, avg HR, first 30 minutes 140, last 30 = 127. Hopefully, weights later today. Tough to get back into working out after the natural mental relaxing from STG and from being on vacation.
Stay Kool, B of BS Rools out
RRT = already thinking about how to more effectively train for STG, start hill workouts tomorrow.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 9.00 | 17.20 |
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Brick Day - Early, the cat meowing, 4a.m, got up, ready, hit the spin class at 5 a.m., rode for 45 minutes before the class started, good interval workout, good effort, 2 guys and 6 ladies.
I had planned on swiming after spinning, Murray high swim team had the pool, scratch that idea unless the Jordan river, nay, went running for 8.2 miles along the parkway, slow pace, a skiff of PB on the trail.
Pushup challenge, entered a pushup challenge at work, 24 entries, $5 to sign up, all those that can do 100 pushups by 1 Dec 2009 split the pot. I did 30 last night, may not make it to 100.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Lazy morning, 1 hour spinning, 3 sets of 35 pushups, curls, 200 ball crunches, ball hamstring curls, bench press, shoulders.
Beautiful Fall morning, did not run yesterday, ITB giving me issues on the right leg, got a massage on friday night, stretched and took some IB. The ITB issue is my fault for running 9 out of 11 days in Hawaii without stretching. Leg feels 95% better today. Time to get back in a winter bass and strength building routine. Back to the run, ran along the Jordon river north, nice even pace, passed about 10 dog walkers and 4 runners, said hi to all of them, Some said hi back. For whatever reasson, just feel great today, don't know why? I even love doing laundry today, well, not quite.
Scrap Book, I have not scrap booked my last two marathons, time to get er done.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Spin 30 minutes, 20 minute mph, spin 30 minutes 22 mph, chess press two sets, 200 crunches, 3 x 40 pushups.
Stay Kool, B of BS Rools out
RRT - run in the mornng, crank out a good pace, goal set
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 7.60 | 9.60 |
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Reality gut check - how far out of shape? Over the last few months, have settled into a 9:30 to 10 minute pace (chi like running) to lessen the impact on the knee. The result: run more, but at a much slower speed. Hopefully, improve leg turnover and leg strenght over the winter with a goal to break 8 minute miles in a 5k and 4 hours in a marathon next year. (These seem like silly goals given my running over the last 30 years, but, today is today)
First goal race SLC Half Marathon, break two hours.
30 minutes spinning - then, put on the calve sleeves, knee sleeve - Milly 1.5% incline, 8:30 pace for two miles. It doesn't sound like much, kicked my butt, avg HR was 155 during the run. Me and Milly were once great running buddies, not so much now. I may need to bring her flowers. My plan over the winter, hilly on Milly.
Spin class after work, Murray Rec, good hard class, simulated Big Cottonwoold Canyon ride. 20.40 miles. Convert to 5.1 cross training miles.
Monday and Wed will be running with Milly
Thursday - spin
Friday - spin and run brick
Saturday - bike 2 to 3 hours -
Sunday run, spin and swim brick
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| Spin 1 hour. 200 crunchs. Day off sylvie having oral surgery. May run a few miles this afternoon 3 x 50 pushups - 1 set curls, 1 set bench press and shoulders. 4 miles run along the river, nice day for a run. Murray parks blocking off part of the trail where the river is ready to claim the bank. Stay kool b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
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Lite day, spin 60 minutes, moderate effort. Talked to Tony De.... today, he has a great hill workout on the treadmill that is forwarding to me. It seems, if you need to run with Milly, make it count, it is basically and interval hill workout with 1 minute rest periods working from 1% to 7% grade at the same pace. Fall is pretty, looking out my window on the 4th floor while blogging, nice fall look. No immediate races planned, kinda wish we did not a race coming up, likley wait until Sylvie is over her hip flexor issue. Started a book on the last wild american indian, very slow read, but, interesting. I will likely skim read, the book has too many details that I would never put to memory.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Arrived at the class 45 minutes early, spin spin spin, good class intervals and hills, (love spin classes with hard core instructors, today, Celeste a marathoner and la da jay rider, awesome shape) 36 good effort miles, can feel the legs getting stronger from the 3 easy weeks. Nice to get back in the groove. May run this afternoon or do a longer run in the morning, leaning towards a longer run on saturday. Starting next week, keep a 60 to 70 mile range combined running and cross training miles, lose 5lbs, look tough, be nice, shave my mustach (several people have told me to shave the 70's old man look, gees, have not shaved the darn thing for 20 years)maybe shaving will make me look younger and be arrested for entering the old man running div. ha ha) Miss running races this time of year, some bloggers keep on racing. Miss some of my old blogging buddies, Kim, Tom and Lybi have quit blogging, miss old runner partners Diana, Bruce and Brett. I may reenter some of my running shorts stories, for those that may be interested in reading. Sylvie still recovering from oral surgery, a little better today. Feel like talking about running, past races - darn, no one to blabber with today, may scrap book a couple of races today, just got back pictures from STG. I want to run like the wind, float on air, pick up the pace whenever in my dreams. Stay Kool, No nonsense,
Hundred pushup challenge, 4set x 35 pushups with 30 second rest between sets, 5th set 38 pushups, have 1 month to hit 100, may win $75.
B of BS Rools out - Go Utes |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Every run is a great run, 5:30 a.m, beautiful while clouds puffing with stars peeking though, giving light to this runner along the morning journey. No Cat Stevens or moon shawdow, great just the same. My run worked on pace today, quick turnover on the short hills, can feel the legs are getting stronger from the hard spinning.
Scary morning, two years ago on Halloween, a guy dressed as Darth Vadar was walking on the parking durning my morning run, no vampire, goblins or other scary creatures this morning. About 5 years ago, me and Sylvie we running in the dark, three guys dresse up in weird outfits jumped out of the bushes to scare one of their friends on the parkway, Gardner Village.
200 crunches, curls, bench press, shoulders, ball hamstring curls
Stay Kool, BOOOOOOO, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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60 miles spinning, convert o 15 miles cross training, 3hours, 300 ball crunches. It is darn hard to sit on a bike for three hours, just need that aerobic base.
Stay Kool, B of Bs Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 2.65 | 5.65 |
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Have you ever had a day where you almost wimp out? Today, almost got negative commando points. Arrived at my work gym, rode the spin bike for 30 minutes, almost packed it in and did not do the treadmill hill workout, making excuses like I will do it tomorrow, my running shoes are dirty, my running clothes don't have enough red, the workout sounds too hard, etc. It took a few minutes to silent chant - no guts no glory, no guts not glory. Although no glory expected, get pshyed. Anyway, put on the running shoes, did three 1 mile progressive repeats. 8:30 pace starting at 1.5% include and moving up .5% every quarter mile. Goal next week is 4 miles. How time changes, this workout would have been nothing for me a couple of years ago. Anyway, nice to move forward with a positive run.
The moon was out this morning, can't miss that morning run tomorrow.
Stay Kool, B of BS Rools out
hundred pushup challenge - 4 sets of 40 pushups followed by a 5th set of 46 pushups, 30 second break between sets - killer pushups - 200 ball crunches
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
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I'm being followed by a moon shadow, moon shadow, without Cat. Special morning, cooler an crisper, full moon to the west guiding me with her light. The rising river fog was speaking in ancient tounge letting me know that I was a welcome visitor. A couple of centuries ago, the running visitor would be an indian seeking game. The river has seen if all, listen close. Running at 4 a.m., love running when no other people on the parkway. When we first moved 12 yrs ago, runs during the middle of the day would often not yeild a soul except the runner.
Great start to the day, Stay Kool, B of BS Rools out - Spinning tonight. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Old time rock n roll, elip 70 minutes, rather be running. 5 sets of pushups,
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Spin 1 hour, 22.12 miles, good effort, soggy shirt. Busy day at work.
4sets of 40 pushups, 30 second rest between sets, 5th of 54. Wow, this 100 pushup challenge is tough.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.08 | 0.00 | 0.00 | 0.00 | 8.50 | 16.58 |
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Tough day - 34 miles, spinning class, intervals and hill climb, good class. 8.08 miles on the parkway. Very nice day, ran mostly along side the trail, in the dirt covered by a nice blanket of leaves, seen a few lookie lous bikers, dog walkers, 4 runners and a group of serious women race walking (have seen them several times). All runners said hi today, it must be the great day that brings out smiles and miles.
One comment, always tough to hard spin and then run, just what I need for Tri practice and to simulate long runs without doing long runs, yesterday was a hard hour of biking, avg HR 152, followed by today. There are days I ask myself, why am I doing this? Thank goodness this thought is fleeting and I am on to the next challenge.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Pushup challenge, 4 x 40, with 5th set 45, 200 crunches.
Stay Kool, B of BS Rools out, go UTES |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 13.00 | 16.00 |
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Woke up early, spin bike for 2 hours, 250 crunches, went to the Rec Center, swam 1 mile. Likely swam 2 or 3 laps too far, lost count a couple of times. Ran 3 miles along the dirt trail by the river, very pretty day. When running, could hear a runner catching me, picked up the pace and held him off for the next mile until I turned around.
Biggest loser, have gained 6 lbs since St.George, diet starts today = no ice crean, no candy. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Easy day, 1 hour spinning, 3 x 50 pushups, 100 ball crunches. Snow Canyon buddies, Colleen took 1st in her div. half marathon, Elaine 3rd in the 5k. Always nice to chat with running buddies.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 | 10.00 |
| Not up to par today, little under the weather, not often, it will soon pass. 48 minutes on the spin bike. A lady jumped on the treadmill, decided to do 1 mile on milly, ran 8:12 pace at 2.5% incline, felt fairly well. Hill workouts on milly, tough and boring, but pay big dividends. This will be one of my 2010 goals, work up to 10 miles at 7.5 pace at 2% incline by the SL Half. May go to a spinning class tonight, hopefully, Sylvie feels like going, she had oral surgery and has not ran for almost two weeks.
Spin class, good hill workout, instructor simulated a partial Lance Armstrong hill workout. The problem with this spin class, every time a new spinner comes to the class, the instructor (with good intentions) gives out the resume of each of us regular spinners. Often times, we never see the newbie again. The 4 regulars and instructor, myself 37 marathons, 2 Triathletes with over 75 tris between them, the instructor - mega bike rider la da ja, triple bipass, etc. Now, I can see where this may intimidate newbies. The new lady, 50 years old told me she had a heart attack two years ago and just started excercising. I encouraged her to keep coming, set next to me, etc. Hope she sticks with it.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 5.00 | 11.20 |
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Veterans Day - nice fall day, somewhat low energy, nice to put it in cruise control and reflect on times gone by. The leaves falling off the trees somehow fit the day as time moves on, memories are less focused, friends have passed on and time continues the endless March as men destroy men for reasons that never seem clear.
Veteran's day running shorts:
Before a few shorts are given, I am a Viet Nam Vet and served aboard a Guided Missle Destroyer and then servered in the Naval Reserve for 24 years. I have many good and not so good memories about military times gone by. Regardless of positions for or against any war, our service men deserve honor and respect. Our daily lives of getting in miles, yada, yada, yada, do not compare to the tough life and sacrifices of our service men and women.
A moment of silence for our fallen, with special prayers.
Just a few places where my running shoes have served:
Running on the hanger deck of the U.S.S Kitty Hawk
Along the coblestones of crete.
In endless laps round the main desk of the destroyer
Along Pearl Harbor where the Arizona and Big Mo look over the men entumed.
Sands of Deigo Garcia
Naval Hospital Oakland
Treasure Island overlooking the lights of San Fran bay
Germersheim, running with Army buddies
Countless PT tests, running 1.5 miles.
Stay Kool, Go Navy, B of BS Rools out
1 hour spinning, 200 crunches, upper body free weights.
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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A little under the weather, low energy, easy day. spin 36 minutes. Running will suffer the next few days, darn.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 | 15.50 |
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Early morning spinning class, arrived 45 minutes early to warn up, get some extra, good class, (32 miles) skip another day of running until feeling better.
Afternoon spinning, 30 miles, 400 ball crunchs, 77 pushups (one set, 90 degrees), bench press, curls, side lifts, pulls, 2 sets each. For whatever reason, strong on the curls today, two sets of 12, may be time to move the weight up. Happy with the 62 bike miles considering not feeling well today, felt like the workout helped me feel better.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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2 hrs spinning, still do not feel well enough to run outside. 150 crunches.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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30 spinning minutes, 200 ball crunches, 55 + 33+ 50 pushups, side planks for hip flexors. Side plank exercises, never heard of them before reading a triathlon magazine today. Started planning out 2010 running and Triathlon year. So far:
Salt Lake City Half Marathon - signed up
Ogden Half Marathon - signed up
Bryce Canyon Half Marathon
Hobble Creek Half Marathon
St.George Marathon
Tuacon Duathlon, run bike run
Greek Fesival 5k
Bountiful Sprint Tri
Shark Attach Sprint Tri
West Fest Sprint Tri
Murray Days 4th July 5k
Goals, to beat last year;s time in each.
Open water Tri - have not yet committed to this goal and a century bike ride
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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Spin 30 minutes, feel like heck, taking a few days off, hopefully, back in gear this weekend. Pushup challenge, maxed out at 77, must get t0 100 by 12 dec to take the cash. I have taken all kinds of remedies to kick this cold, spent about $40, whole foods store, witch doctor, mega C. Anyway, I will have cheese with my whine.
STay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Goose egg day - must be how chickens feel, setting on a darn egg all day, waiting, waiting to get back at training.
Stay Kool, B of Bs Rooools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Spinning 48 miles, moderate effort, covert to 12 miles cross training, still under the weather, but, feeling better, hopefully run a few miles in the morning. 300 crunches, 33 pushups, 2 sets of 8 repeats bench press, 2 sets of 8 repearts curls and shoulders.
Rambling thoughs - Bummer, canceled tending my grandson tomorrow, don't want to give him the dreaded gombo. Sylvie is down with followup oral surgery, she has not ran for 3 weeks, hopefully she will be back at it in a couple of weeks. Spent much of this morning reading a Triathlete magazine, training tips for an Iron Man. The 112 bike ride, ok, the marathon ok, it is that darn 2.2 open water swim that has me intimidated - intimidated if I could make the cutoff time of 2 hours and 20 minutes and also just he open water aspect. I am going to signup for the 2011 St.George Iron Man, need to do a couple of open water Tris this year.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Spinning class, 34 miles,converted to cross training miles. Darn, still don't feel well enough to run, hopefully a couple more days and will be back. Oddity - as the weather gets colder more people show up at spinning classes, good to see, but wonder what they are doing during good weather? The spinning class overlooks the pool, the Murray high team starts workouts at 6 a.m., the coach has anyone late do lunghs all the way around the pool. What seems funny, some kids are always late, maybe they like lunghs. It seems like some of my blogging buddies are hiebernatting for the winter. Races seem to bring out excitement.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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spinning 30 minutes, 150 crunches, curls, bench press, shoulders, lite workout, still not feeling great. Sylvie and my daughter Shanna, keep telling me not to workout when sick, hum, seems just the opposite in my mind. Anyway, gave in, lite day.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Spinning 60 minutes, feel better today. A runner needs to run -
What I think about when I should be running - days of old - races - hard days- how can I train harder/smarter? Well smarter may be out, just train harder, ramp up the gut checks.
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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1 hour spinning, good effort, 22.3 miles, converted to 5.5 cross training miles, good effort at 22.3 mph, avg hr a little higher than normal, 150. Hopefully, back to running tomorrow.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spin class, with Sylvie, hill workout - Spin class on my birthday? Crazy
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 6.25 | 8.25 |
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Brick day - ran 2 miles on Milly, 2% grade at 9 min pace, spin clas 25 miles interval workout, good class. The run was tough, first run in two weeks, coughing like crazy after. Time to starting building back up again - do some run, ride, run bricks to get ready for the race in Feb.
Non running stuff- our dog Sammy passed away last summer, our 5 kids have decided to get a puppy, standard poodle for Sylvie as a XMas present. It will be tough to keep the secret, we are going to look at a couple puppies on friday. Sylvie will be upset at first, she is not over the loss of Sammy, but, she will soon love the dog, she is great with dogs and she needs a new running partner.
Stay Kool, happy turkey day, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Back 2 Back Spinning classes, arrived 20 minutes early, two hard core spinning intructers today, very good hard workout, legs are a shakey, similar to the feel after a half marathon. Including myself, two other spinners stayed for the second class, both bonked with about 15 minutes left. Surprisingly, one of the bonkers was adorned in fancy Pearl Izumi shorts and shirt, clothes don't measure fitness, just snow bunnies. *Note, Kelly the second instructor was wearing a La Da Jay shirt, tough rider. It always feels good once the workout or run is done, 50 miles of farily hard riding, yeh, get an extra piece of Marie Calendar Coconut Cream pie.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning Wheels again - 2 hours, 41 miles, converted to 10 crosstraining miles. Highlite of the day - picked out an apricot standard poodle puppy to Sylvie. Very cute female dog. Upper body free weight workout out.
More non-running stuff - Sylvie has a Cat clock, Tristan our grandon pulled the clock off the way, crash to the floor. Tristan is 10 months old, grapped the swinging tail as his day was carrying him. Boys will be boys.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Spin, spin spin, Murray Rec, 3 hr class, nice workout, starting to get the legs back, hopefully, running again in a couple of days. Considering La Da Ja next year.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.25 | 0.00 | 0.00 | 10.00 | 15.25 |
| Brick day - run n spin - First day running outside for three weeks, finally feel pretty much back to norman, ran along the JRP to 4500 south and home (5.25 miles) very pleasant run, happy with the legs given the time away from running and hard spinnning. Came home and rode the spin bike for 2 hours at a 20 mph pace, nice ride (40 miles converted to 10 miles crosstraining), upper body weights and drank a protein shake after the workout.
Hope to complete at least 3 bricks a week with a run and bike or run and swim comb.
Dreamer - bought a wetsuit yesterday from Salt Lake Running Company, great buy, only $150 for a $400 rental suit, B.J. Christensen (famous Utah runner and Iron Man Kona in the top 20) picked out the suit, looked like new with no dings. Well, now I have to crank up the swimming and do a couple of open water Tris this year. If the swimming goes well, plan on signing up for the 2011 St.George Iron Man. Hopefully, not the better laid plans of mice or men with this statement.
Reality - during the run today, realized, my speed will not improve much given the knee, need to really focus on the endurance side of running.
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 | 4.90 |
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Spinning - easy day - need new songs on the IPOD
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.30 | 10.55 |
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Cold moon lite morning, running with Cat, followed by a moon shadow. The darkness, the coldness, the fog rising off the river, the moon casting my shadow, the back drop of moon river with fog rising, no other creatures to disturb the morning. These mornings are special, may be weird for others, the loners of these dark runs know the peace, quiet and stillness that brings us back.
Back to earth - ran along the trail to 45th south and home, icy spots, some minor issues with the knee, brace too tight. Hopefully, do a spin class tonight with Sylvie, depends on how the trip goes to the dentist.
My kids don't think I am an old fart? Are they blowing smoke? My step son and his wife had no idea how old I was, they thought I was 50, not 59. I had decided to grow a gotee to make me look evern younger, maybe 40, we'll see how long Sylvie puts up with it.
Spinning class - crossing training miles 5.3
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 2.50 | 5.50 |
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Brick - spin 30 minutes, run on Milly, 3 miles at 2.5% grade - 8:10 mph pace - tougher upper run. Slacking in workouts equals slacking in races, make the workouts count. Another Brick in the morning, swim - bike - run -
Legs are adapting very well to the bricks, keep building with those bricks until a tower of strength is built.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 7.50 | 10.50 |
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Tri-Brick - Swim 1/2 miles, spin class 20 miles and ran 3 miles on Milly
Swim - water felt so nice and warm, nice to get back to swimming.
Spin Class - getting more spinners as the outside biking ends, good effort with progressive hill intervals
Run on Milly - Ran 1.5 miles, stopped for a quick drink break and finished the last 1.5, 2.5% incline for the 3 miles at a 9:15 pace.
Today was basically a Sprint Tri, with a short break between venues. Feel pretty good about the conditioning given the time of year, trying to increase the treadmill running.
Goat report, growing in - cannot tell if it is a keeper.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin 2 hours, 40 miles, convert to CX miles 10, curls, bench press and shoulders weights.
Great fun today, played with my grandson for two hours.
Stay Kool, B of
BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
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64 miles spinning, 3 hrs 12 min. 20mph, tired butt - I'll be glad to get back running outside in a few days. Colts are awesome.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 1.10 | 6.10 |
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Milly Miles - gut check, legs and body tired from yesterday's spinning, 5 miles at 9:45 pace at 3% incline. Spin 1.1 miles to get the legs recovered from running. Running is so darn hard in the winter, tough at 4:15 a.m. on the treadmill.
*Note, always befuddles me, one day you can run at a 8:10 pace, 3% incline and 4 days later you are lucky to run faster than a turtle.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.65 | 10.65 |
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Spin, 20.61 miles, 1 hour - , crazy weather. Spinning class, spiral hill workouts - 22 miles
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
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Lite Brick day - legs tired, spin 24 minutes then ran 2 miles -
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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ARc trainer - and spin - pushup challenge, came in second at 70 pushups
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.10 | 0.00 | 0.00 | 13.50 | 14.60 |
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Spinning class, arrived 45 minutes early, total 35 miles - home spinning another 20 miles, may run a few miles this afternoon with Sylvie. The ice on the road and parkway is not too inviting for running. May need to break out my trail shoes.
Gottee report - Co-worker Inez - you look distinguished - what does the mean, must be better than you look like an old fart? Lady at the book store - you look familar? Admiral Zumwalt would be proud, first grew the gottee in the Navy.
Swimming - bagged the pool today - shoulder bugging me from the pushup challenge yesterday.
Sylvie has decided we are running on the parkway today, have our picture taken by Cameron and send it out with X-mas cards. I think it would be entertaining to run in shorts and a singlet.
Stay Kool, B of BS Rools out
Book Report - Just bought Stones into Schools - same author as Three cups of Tea (Greg Mortensen), hope the book is half as good and it will be great.
Running with Sylvie getting Cameron taking Xmas card photos, 1.1 mile, we raced Cameron home, he drove we ran, he just beat us by 30 seconds.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 6.25 | 13.50 |
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First Step on a winter wonder land - couldn't sleep 4:30 a.m. - adorned winter running garb - out the door expecting a couple inches of new snow, just a skiff of snow, enough to add a while pillow layer - the sky with cresent moon - white clouds shaping anything in your imagination - bestest run when my steps are the first for miles and miles on the pillow layer of snow.
First steps on the JPT- those runners who follow later in the day, what do they wonder about those lone steps in the snow for miles? What time did this runner run? midnight witching hour, break of dawn - was this runner man or woman, did the runner have a goatee? Was the runner a ghost snow runner? What do the steps reveal?
Those who like stats - not much take on stats - ran 7.25 miles, was going to stop at 5.25, added a couple of more miles - no bread crumbs needed - found my way back home. Off to the gym for a spinning class - 25 miles of intervals - good class - legs have a funny feeling - kind of like the feeling at 10 miles in a half marathon, your legs are getting done, but you push on and push on.
Upper body weights, crunches, pushups, wall squats - my legs are pretty well trashed by this reverse brick.
Stay Kool, Imagine if you can, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spin - watching the colts play the broncos - go colts - 300 crunches, upperbody weights - 2 hours spinning. Sylvie bought new Rav4 yesterday, happy wife.
Stay kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 2.50 | 5.50 |
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Brick - 30 minutes spin - 10 miles, hop off and ran 3 miles on Milly - 8:49 pace with a 3% grade. Knee felt good, wish I would have had more time to run. Much talk about sweat while on Milly, did may share of watering the equipment today. Hopefully, things will not start to grow, transformer TMs.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 | 10.20 |
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Early morning spin - 21.23 miles, after work spinning class 20.5 miles, convert to 10.2 cross training miles. IPOD went dead during the spin - boring ride.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.25 | 0.00 | 0.00 | 2.00 | 4.25 |
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MIlly Run - 2.25 miles, 3% grade - 8:27 pace, conversion chart puts this at a 7:47 pace. A little speed is starting to come back.
24 minutes spinning -
Hopefully, longer run in the morning.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Early morning run or ice skate running, slipping and a sliding along, Bird of prey, looked like Praire Falcon, eating a finch while setting on our back fence. Birds of prey come down the runner bottoms in the winter.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
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Rambling Post - Boring Read - not on the best blog list for today.
Spin again, spinning wheels, arrived at 5 a.m, spin 45 minutes before the class starts, good combo interval/hill workout. Class was somewhat boring, getting tired of spinning. We had 6 newbies in the class today, the New Year's resolutions are starting, hope they stick with it.
Break in spinning - wrapped all the X-mas presents I have bought - took about three hours, nice to be done. Family X-mas party tonight, should be fun. Sylvie is getting running gear - sports bra, arm warmers, two running dri fit jackets, biking shorts, socks and a year gym member ship. She is way spoiled. I bought my step son two tires for his truck yesterday, x-mas present, he is a sad case, his work really slows in bad weather. Anyway, ramble on and on to no end.
Spin again, 1 hour, total 52 miles for the day, one set - curls, bench press, shoulders - 1 min. wall sqat. My lack of motivation was fed today by a trip to Great harvest - brownie and cookie today, the Tri girl was not working today, she is fun to talk Tris - miss running gab.
Someone mentioned crap on their blog today, probably Kelli, well, tired of weather cold as dog crap. Frozen dog crap on the parkway trail that is.
STay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Spinning, 48 miles - nice avg. workout. Temp inversion, crappy air, may run real early in the mornng. Prairie Falcon back, landed in our back tree, has return each winter the last 4 years. Family X-mas party was fun last night. STay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 10.10 | 15.35 |
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Reverse Tri Brick - Fog/Inversion run 6 a.m, air tasted like metal. 5.25 miles - ok run to 45th south along the JRP and home, nothing eventful, no other runners, people or creatures. Upon arriving home, quickly jumped on the spinning bike for a 20 mile ride, 1 hour. Finished the Tri back going to the Murray Rec center, swam 1.1 miles in 64 minutes, backstroke with 2 laps free style. The cutoff time for the STG iron man swim is 140 miles for 2.2 miles. If I could maintain the same pace as today, would make the cutoff time. Total time working out just short of 3 hours.
Wa Wa report - knees are arch, don't like the cold weather.
Goatee report - my kids like the different look
Sylvie puppy surprise, took Cameron with me and picked up the puppy, bought food and took her to Amber's house. The little, big puppy (standard poodle) immediately peed on the hardwood floor. It has been tough to keep this from Sylvie.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 | 5.35 |
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Did not feel like getting up early today, dragged out of bed. 30 minutes at 20.1 miles per hour, next 30 minutes at 22.72 miles per hour. Last 30 minutes almost race effort, race effort is about 24 mph on the bike for a sprnt TRY. Total miles 21.46, convert to 5.35 cross training miles.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 2.50 | 0.00 | 3.50 | 6.00 |
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Lazzzy again - almost bagged the workout - 10 miles on the spin bike moderate pace, before work - lunch time workout - adorned my ugly running outfit (ready for the trash) ran two miles on Milly, 7.1 pace at a 3% grade converts to 7:47 mile pace, hopped off, rode the bike for 4 miles, hopped back on the treadmill and ran half mile at 8.0 pace at 3% incline - converts to 6:58 mile pace. Avg HR, a 159 - What will be built with these bricks - tower of power.
Once a Runner, what I think about while I'm running - no apology needed - Once upon a time, there was a runner, who would not recognize a runner unless they could run an 8 minute mile, this runner thought they cast a big shadow - the shadow now only appears by the grace of the moon. So goes the cycle of life and running - keep after the chase.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow running - about three inches - ran along the Jordan Parkway 4 miles north and home. Snow running is fun, tough, easy on the knee. I seen one other runner when entering the trail, said hi and moved along. The run is described in many ways - lone calm snowy run, tough as heck picking up the feet with every step, beautiful snow covered trees. *Note, did not stop durning the run - work on that mental and physical endurance.
I may spin and lift weights later today, chores need to be done - shoveling snow, last minute X-mas shopping, wrapping a few presents, eat an eat some more and read a few blogs. I may work on my running scrapbook, I am two years behind, start a new book, either Stones to Schools or The Time Traveler's wife. Lastly, call a few freinds and wish them Merry Christmas.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning 2 hours - cross training miles 10 - upper body weights.
STay kool, B of bS RoOls out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Gym workout, 1 mile run treadmill, warmup for spinning, 3% grade, 9 min,. pace.
42 miles spinning, hill intervals, good effort.
The Sylvie surprise, standard poodle puppy for Sylvie went well, she has named her Roxy, has had one accident, very sweet puppy.
Stay Kool, b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spinning 1 hour - low key day. Low energy Hopefully, re-engergize Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 | 9.50 |
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Gym Ratting It - Early morning wakeup, 4 a.m., took the puppy outside for her business, had to chase her around the yard, may count as some running mileage? Off the gym - ran two miles on Milly, 3% grade 9:30 pace, spin class 25 miles. Good class, somewhat boring, clicks in the monday class, who is this goatee guy busting in? Anyway, instructor was good. Went swimming and was kicked out after 9 laps my the high school swim team. I would have liked to swim another 45 minutes, anyway, so goes the day. Almost too darn cold to get excited about outside running, wimpppy.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 | 15.00 |
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TRy Brick - bike, swim, run - spin 1 hour, pool 54 minutes to swim 38 laps - a little over a mile, 5 miles on Milly, 6.1 speed - increasing .1 each mile for last mile at 6.5 - miles all at a 3% incline. The last couple of miles were tough. Happy with the workout day -
Goatee report - now looks like I have had it for years -
Puppy report - 2 accidents - goes potty on command outside if I remember to take her out each hour, very cute and cuddly - Sylvie has already taken her running for a 1/2 mile and she caught right on. It appears she is going to be a great runner and kick some dogggy butt or just smell doggy butt.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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Legs trashed, almost bonked, dig deep, feel the burn, take your turn in the barrel. 5 a.m. spin class, arrived 45 minutes early, 33 miles of mostly hills. I make run, swim or ride more later in the day depending on the puppy. Lucky, the puppy is pretty well potty trained, only two pee mishaps, no poopy stuff, yeh. What am I training for? Good question, be ready when the next challenge comes.
Upper body weights, 200 Exercise ball curls, 24 minutes spinning.
Stay kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Early morning swim, 5 a.m. - low energy morning - 1 + miles swimming, note, cannot count laps very well when swimming, so, if I lose count, do the lap over again, likely swam an extra few laps. Expect to spin a couple of hours later today. Biggest loser (me) starts tomorrow, lose this fat belly, stop eating like a pig. Official weigh-in tomorrow.
Spin 108 minutes while watchin AF kick butt on Houston, go MTW.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 328.88 | 188.90 | 29.00 | 0.00 | 2252.98 | 2799.76 |
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| Weight: 162.23 | Calories: 3142.00 | |
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