| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 156.50 | 14.25 | 4.85 | 1.00 | 0.00 | 176.60 |
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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 | 0.00 | 10.00 |
| Smoggy day, ran south along Jordan river parkway to about 87th south and 7th West. Not much pickup in my step. On the last 5.5 miles made a game of cathcing runners in front of me. It really made me concentrate on staying smooth with low energy in the legs. 28 miles in 3 days. Goals for 2007: Place in the top ten in my division at the St. George Marathon; 2) break 20 minutes in a 5k; 3) lose 6 pounds) 4) Lift upper body weights and lower legs regular. 5) have fun running races, run 4 marathons and concerntrate on 5Ks for speed work. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill 48:55, steady pace, good effort on tired legs. Get my weekly miles to 40+ this week and 50+ my Feb. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles, but they feel hard, 7:55 pace at .5% grade on the treadmill. The bad air outside has me in a squirrel cage. |
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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 |
| 4:45 run in the morning, windy, but warm, with a storm coming in, got hailed on for 3 or 4 minutes. If is sure tough to get motivated to pick up the pace in cold weather. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cold, Cold, Cold, wind chill running south, out and back course, coming back was great. Sammy, our dog, was not too happy being out being that cold. |
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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 | 0.00 | 10.00 |
| Ran from home along the Icy, snowy packed Jordan River Trail to 3300 so. and home. To my surprise, several runners out this morning slipping and sliding, takin 1/4 step back or sideways. Good to get out. I would like to get 50 miles this week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hum, ran with Brett and Diana, lunch time run. Gaining 10 lbs the last two montths really shows, mirror test. Also, running 8 minute miles feels like a 7:15 effor. It is time to get back with the program if I expect to be in decent shape for a spring marathon. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Not a pretty story, being upset with the mirror, ran 7 miles in the dark, slushy, icy trail. Maybe not a smart run, but my running mental health needed to check into runner's rehab. Stress at work with limited running is not a good training diary. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting run today. Colleen, division winner at St.George ran with me, Brett (30 marathons) and tri-athelete Diana today at lunch. A nice relaxing, talk as you run turned out to be an up tempo challenge. Right out of the chute, Colleen led us by a few yards. I decided to move up and stay with her (she is training for the Hilo Marathon). The run was then on, she kept us at a good 7:15 pace for the next mile and 1/2. Dianamal quickly fell off the pace. Brett, game for the effort, caught back up to us. Then all of a sudden a young fast runner ran right between us. Colleen was off on the chase to stay with him as long as possible. Myself and Brett were impressed with her gutty effort, we soon took after the chase and caught back up to her. The game was then on, Brett surged for the next half mile. It took some real effort to stay with him. Colleen dropped off the back a few yards. We hit the turnaround, Brett surged again, I hung on and Collen keep right in step behind. The pace settled back to about a 7:30 and it was my turn, took off at about a 6:45 for the next 1/4 with Brett in chase. Anyway, it was fun to do some up pace running. The warmer day helped. Colleen let us go with 1/2 mile left. We found out after the run that she had ran 6 miles in the morning. She is a tough runner, won the womens division at the Boise marathon. I hope this type of running keeps me motivated. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill, legs tired, These entries are boring. |
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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 |
| Treadmill run, before work. Nothing special |
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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 |
| Too many hours at work, no energy, 1 mile on the treadmill |
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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 |
| Hum, another short treadmill run. Nothing special. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.25 | 0.00 | 0.00 | 0.00 | 2.00 |
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1/4 bile at 8:15, 6% grade. |
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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 |
| Run after work with Sylvia, stopped to watch the recovery of human bones found in a marsh area. The news said it was likely a transient. |
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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 |
| Treadmill, no energy, working too many hours. Long run in the morning. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| First 8, down to 4100 south and home, slow, felt good, team in training on the parkway. 14degrees at the start. Last 7 miles with Syliva, nice to have her pull me along. Sammy, the daag, ran 3 miles. Hope to have a 40 to 50 mile week next week. |
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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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3 inches of dry light snow on the trail. Fun to be the first foot steps on the snow. Good run after 15 ysterday. |
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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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Run after work with Sylvia and dog Sammy. Murray had cleared the trial, ice starting to form as the sun was going down on me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run with Brett and Dianamal. |
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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 |
| Run as the sun going down on me. Passed Demetrio's daughter running going the opposite way. No other runner sightings. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 1.00 | 1.00 | 0.25 | 0.00 | 4.00 |
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First mile 8 min mile, rest, second mile 7:30, rest, 3rd mile 6:56 rest, 3/4 mile easy, last 1/4 at 1:30 - 6 min. mile pace.
It seems my base is coming back. Plan on running a 5K, SLC track club on saturday, and then build more intensity.
B of BS Rools out
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| | Race: |
SLC Track Club Winter Running Series 5K (3.1 Miles) 00:23:00, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 3.10 | 0.00 | 0.00 | 4.60 |
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Shake up the cobwebs race, after gaining 8 lbs, no speed work for three months, time to get back in the saddle and train. I started the race with the intent of holding a 7 minute mile pace. It felt like I was close to this pace. Anyway, good effort for the lack of training. Odd day in my division, 3 normal divsion contenters, one way behind me and the other two had moved up a division. I was happy with the effort given the training. I thought we had warned up. Slight knot in the right calf. It is hard to get warmed up when below 20 degrees. Many runners commented that the race seemed about 1/2 tenth long. The way I was working it seem a mile too long.
Syliva was 2nd in her division with a 26:00. Her beathing really bothered her today.
B of BS Rools out.
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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 | 0.00 | 14.00 |
| Early sunday morning run, 19 degrees, slow and easy. My body did not want to go the last 6 miles, toughed it out anyway. It was good yesterday to be at a race as see a few runners that I had not seen for a few months. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Treadmill, .5% incline, 7:48 pace, good finish, last mile 7 min mile.
Good effort after 5k on saturday and 14 miles yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, good effort, get my base back up. I would like to get 45 to 50 miles this week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.75 | 0.75 | 0.00 | 5.00 |
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Running times, Buffer, article workout. Warmed up 1 mile, ran 1/4 at 6 min mile pace - no rest slowed down to 5K race pace for 1/4 at 6:48 pace, rested, and completed 2 more of the same with a 1/2 mile cooldown. Interesting workout, I did not think that after running the 1/4 that I could slow down at run 5K race pace. Running faster and slowing down seemed to make the 5K race pace not as hard as expected.
Plan running increasing these by 1 set each week until reaching 12 sets during the workout.
Also, hill repeats planned on Friday, start with three reps at 5K race pace effort and build from there.
I think these old legs still have a sub 20 minute 5K if I can do the right training.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 156.50 | 14.25 | 4.85 | 1.00 | 0.00 | 176.60 |
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