| 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 | | 185.10 | 45.95 | 9.45 | 2.00 | 0.00 | 242.50 |
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| | 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 |
| Salt Lake city marathon, not my day, 3:50, much slower than expected. This was a major bonk. I just did not have my legs today, no energy. I have had much better runs in practice. Anyway, better luck next time. Sylvia ran a 1:55 in the half and complained no water stops between mile 5 and 9. It seems for a $70 entry fee that couple couple of water stops could set up. I plan on sending an email. Last thought, I have ramped up my intensity of training the last few weeks, it does not surprise me that I bonked today. Surprise note, 3rd in division. It just goes to show, who shows up for the race and how they do, you never know. Odgen marathon 4th and SLC 3rd. I really want a top ten in my division at St. George. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4100 south loop on jordan parkway, nice morning, legs still a little road heavy from the marathon. But, no injury areas. Good to be back on the road. B of BS Rools out 3 miles after work, need to get accilmated to the hear. |
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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 |
| Run to Gardner village, last 1 on the dirt horse trail. Legs seem ok. 5k on saturday for speedwork. My thought is to do 1/2 mile repeats during the race. I am not in shape to have a great time and this race may be better used as a speedworkout of 4 x 1/2 at 6:30 pace rather than the whole race at around 7 min mile. B of BS Rools out |
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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 |
| Loop to 4100 south on the Jordan river parkway, easy run. 5K race on saturday. Stay smooth, quick legs is the goal. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Heart of Holiday 5K, 21:37, 2nd in div. happy with the effort, especially with the marathon being last saturday. Sylvia, 2nd in div. Lost 15 seconds on my pace on the uphill portion of the race. Speed work for shorter races starts this week. Cool race with Tech Shirts. |
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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 |
| Nice morning, planned running route cut short with Jordan river overflowing banks at about 43rd south. Nice day |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice morning run. Up and down the trail. Treadmill, lunch time, 1 mile warmup 8:15 and 4 miles tempo at a 7:24 pace. Read Sasha's comments yesterday and went back to when a was running faster, 6 to 8 years ago, I did many more of mile miles sub 8, 7:15 to 7:30 pace. Goal is to get my body use to this pace by St. George. No guts no glory, get some guts. 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 |
| North on river trail 3 miles and back, park loop another mile. Legs tired, but, I need to get them ready for the higher work effort for St. George. Planned 70 mile week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 2.00 | 0.00 | 1.25 | 0.00 | 12.00 |
| South along Jordan River Trail, seen two deer at the old Sharon Steel site. Nice morning, legs felt good. Some VO2 max work at lunch on the treadmill. Full recover between intervals, 1/4 mile at 6:04 pace with 3% grade, 2 x 1/4 mile at 6:04 pace at .5% grade, 1 x 1/2 mile at 6:04 pace. good effort, keep increasing work each week.. |
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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 | 0.00 | 12.00 |
| Easy run, tough it out, morning along Jordan river. After work, 2 miles easy. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.50 | 0.00 | 0.00 | 0.00 | 11.00 |
| Jordan river trail, 3 miles north and home. Tired legs. Tempo run of 2 or 3 miles at lunch planned. Tempo run, treadmill, 1/2 mile warmup, 3 1/2 at 7:15 pace, .5% incline. *Note, this is not far off my 5K race pace of 7 minute miles. This is the pace I wish to run a marathon at. Planned 70 mile week, good so far. 64 miles down with one day left. Taylor and Ty came over, ran 1 with them, baby jogger. |
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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 |
| Easy run north on river parkway to 4100 south and home. leg weights yesterday after tempo. Legs feel stronger, but tired. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.50 | 0.00 | 0.00 | 14.50 |
| Morning run, north along river to 4100 south and back home. Two other runners passed going the other direction, one red fox and one racoon. Lunch time run with Brett and Dianamal. Fun run, did a couple of 1/4 mile pickups racing kids on bikes. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.25 | 0.00 | 9.00 |
| North on Parkway, 4100 south and home. VO2max at lunch. Tired legs, 1 x 1/4 at 6 min mile, .5% incline. Try again tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 9.25 | 0.00 | 0.00 | 0.00 | 12.00 |
| MP workout today, easy 1st mile, 9.25 miles at 7:29 pace, 1.75 miles at 7:54 pace. Good effort on tired legs, goal by St. George is 13 miles MP at 7 min mile pace. I am trying to get back to running a little faster on tired legs. Although 7:30s is no means fast, 7:20 to 7:30 pace will be around the top ten at St. George in my old timer division, 55-59. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 1.30 |
| Easy, legs tired, need to keep a close what on these legs of mine, while building up weekly mileage. |
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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 |
| Nice run, beautiful morning, north 5 miles on the parkway to 3300 south and home. 5K race on saturday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.30 | 0.00 | 3.10 | 0.00 | 0.00 | 3.40 |
| Utah Arts Festival 5K, 20:47, good time, but the race seemed short. 3rd in div. Sylvia, 2nd in div, 24:17. She was quite happy with how her legs felt. |
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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 |
| Run 6 miles to Gardner village and home, 4 miles with Sammy (our Dog) and Syliva, drop off the dog at home, another 5 with S of BS Rools. Great morning, getting hot and humid, will need to start long runs earlier. Legs felt all the way from tired to great, who knows why? B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.50 | 0.00 | 11.00 |
| 8 mile loop, river parkway to 4100 south, easy effort. Lunchtime, 1/4 at 6:18 pace and 1/4 at 6:00 pace. 2.5 miles easy. Speed work is suffering a little while I am getting accustom to the increase in mileage per week. 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 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South loop along river parkway, 1 mile MP, pickup to catch and pass a runner. Legs a little hearvy, leg weights yesterday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 4100 South parkway loop. Easy, Easy does it. Took my dog Sammy for a 2 mile easy run, she pooped out big time, too hot for her at 85, stopped are tried to get her to drink water a couple of times. Anyway ran another mile at a nice smooth 7 min pace after dropping Sammy at home. Hope to complete 4 x 1 miles at 6:45 at lunch tomorrow. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 1.75 | 0.00 | 0.00 | 11.00 |
| 4100 south loop river parkway. *Note, legs felt good this morning, ran about a 7:50 pace vs. a normal easy run of 8:15. Maybe some of the training is starting to pay off. 1 x 1 mile at 6:44 pace, 3/4 mile at 6:44 pace, warmup and cooldown. I need more of these type of repeats to improve my 5k time. Sylvia went for a ten mile run today, our dog, Sammy refused to go, it was too hot. Who's the boss? |
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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 |
| To Gardner village on the river parkway and back home. Nice morning, tired legs. No stories to tell. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 185.10 | 45.95 | 9.45 | 2.00 | 0.00 | 242.50 |
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| Weight: 0.00 | Calories: 0.00 | |
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