| 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 | | 29.82 | 0.00 | 6.20 | 0.00 | 148.00 | 184.02 |
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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 - 30.06 miles on the mountain bike along the Jordan trail. This time in the morning, (running is more special) is way cool. Good Effort, legs feeling the effort.
Nordic Trak - 30 minutes, upper body free weights, 4 x 25 ball situps, 4 x 25 pushups, completed several leg excercises for support of the knee.
Dos - done
Training Plan - Hope and optimism - I remember a discussion about easy base miles and one hard workout a week, tempo type run. If conditioning can be improved by aerobic base work, easy miles, why not hard cross training instead of the easy miles? The challenge, can I get enough cross-training to equal a 70 mile running week? This would likely be 250 quality bike miles. If so, my challenge: work back up to a good tempo run for the one day a week I run. May sound crazy, may work. I will likely not be fast, cannot simulate the pounding on the legs, but, should have the guts and gusto to be in the race.
B of BS Rools out |
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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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Spinning Wheels - 30 minutes excercise bike at lunch, leg curls, hips, 4 x 25 pushups and 4 x 25 ball setups
Spinning Class - Me and Sylvie - it was fun for a change. We hammered the class, except for the instructer, serious biker Emily chicka.
Total 30 miles on the bike today - without moving a step.
Transistion from running to biking, no doubt, with Gwen, runners can make an easy transition to biking, already have the legs and the cardio.
Did done the Dos
Stay Kool, B of BS Rools out
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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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Bike - to and from work - round trip 26 miles. I got soaked on the way to work riding thru sprinkers in park areas on the parkway. The ride home was nice. Converted to 6 miles cross training.
Eliptical - 30 minutes alternating forward and backwards every 5 minutes. 1.5 miles cross train
This may be the worst boring blog entry, without Overman, in the entire world.
Dos - partly done, still time to spare today.
B of BS Rools out, may return.
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Legs weights to day, no aerobic cross training.
No B today, S out
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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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Biking -Spinning - 32.19 miles, good effort, heart rate avg. 150. Convert to 8 miles cross training.
Happy Day - My oldest daughter, Jenna, will be having her first baby. I have three step-grandchildren, this will be my first grand child. Very exciting. Interesting story, a few months ago we bought an Eddie Bauer high chair. I told my two daughters that whoever got pregnant first gets the high chair, very pretty cherry wood. After my daughter told me the good news, she said, wheres the high chair?
How to excercise a specific muscle? Right inside quad, just above the knee without doing leg extensions or ball squats. I have been doing straight legged raises with ankle weights holding for 5 seconds.
Stay Kool, happy day to all bloggers, happy B of BS Rools (and a small b rools on the way)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 | 5.25 |
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Early morning bike ride. 20. 47 miles, converted to 5 miles cross training. Ran 1/4 mile with Sammy to test the knee, not ready to run yet.
Stay Kool, B of BS Rools out |
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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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Biking is or in a drizzle - 21 miles, converted to 5 cross training miles.
Many SLTC runners on the parkway, said Hi to Toby. Toby for many years, was the top runner in my age division, in Utah. Many runners said hi today, I don't know why, was it the St.George Running Company jacket, did I look like a runner on a bike, did they recognize me from races, did they know I am a member of the SLTC. After a couple of runners said Hi, I decided to be a biking coach, giving encouragement to all runners as I went by.
Stinking Thinking (Slyvie's term) - watching runners run today, the concentration, the pain, the joy, the effort, the team work, what a sight. Running is not easy, but it eases the mind of things that don't mean squat in life. Some days, I'm not sure what I miss most about running: the time to solve my own perceived problems, blow off mental steam or gain the sense of acheivement when a tough run is done. Other days I miss the blogging about my runs and blogging to others about their runs. It has become exceedingly more difficult to blog, make comments and feel part of the running. Maybe what I miss most of all, running with Sylvie. I almost feel something has been taken before its time. Maybe I am upset about the 12 pair of brand new runnings shoes that hide in my closet that may not feel the joy of pounding pavement.
Stay Kool, live to run another day, B of BS Rool out
Coach Sylvie - Get Moving - did 30 minute standup hill type workout on the spinning bike, 4 miles, convert to 1 cross training. Did ball and leg exercises. Done most of the do's. Still not ready for the sidelines.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 10.00 | 10.25 |
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Parkway, bike ride - 40.06 miles, converted to 10 miles cross training.
DOs Done - Ball wall squats, 4 x 25 ball setups, 4 x 25 pushups, straight leg lifts with ankle weights, the firm balancing stap on one leg at a time, straight leg (back of the knee) pushdowns on a pillow, ham string stretches.
Talked to Rob for a minute, he is doing the WBR.
Tended the grand kids, ran 1/4 mile with little Alex, he wants to be a runner and win a trophy.
Stay Kool, No Stinkin Thinkin, B of BS Rools out |
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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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Excercise Bike - 20.5 miles converted to 5 miles cross training. Spinning class tonight.
Runner's World Magazine - Excercise while injured, right on track with the article, in fact, ahead of the excercise plan.
Spinning Wheels - 1 hour, good workout, tried much of Josse's advice. Actually got the heart rate up to 164. My HR before injury was maxing out at about 178 doing 1/4 mile repeats at 6 min. mile pace.
No doubt, without Gwen, spinning may be a good workout, but, recovery is nothing compared to running.
Done some of the Dos, no stinkin thinkin today.
Stay Kool, B of BS Rools out
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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 | 6.50 | 6.50 |
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Bike commute - 26.5 miles, converted to 6.5 cross training miles.
B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 | 5.50 |
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Spin - 20 miles, converted to 5 miles cross training
Treadmill - run 1/2 mile at 8:15 pace, easy does it.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
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Spinning - 20.03 miles converted to 5 miles cross training. Two flat tires on my mountain bike, darn.
Wood Chip - lunch time wood chip run. Colleen was nice enough to go with me, wait for me, slow down for me, not laugh at me, a be a great friend. Wow, am I ever out of shape for running. Do all the XT you want, nothing like running. Avg. about 9:30 pace, smokin. Recovery trail ok.
I may jog and walk the Heart of Hollady? Check my ego before the race, just enjoy the day.
B of BS Rools out
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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 | 3.50 | 3.50 |
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Bike Ride, fixed the flats, easy day. Convert to 2.5 cross training miles.
Bike Ride for Two - nice 9 mile nature ride, camera clicking on a pretty pelican. Nice to get out with Sylvie.
B of BS rools out... |
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Heart of Holladay 5K (3.1 Miles) 00:25:22, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 3.10 | 0.00 | 5.00 | 8.35 |
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Longest Run - This was my long run for the last 6 weeks. It was so nice to run a race, talk to FRB and other running buddies. What a great day to suffer in a 5k.
PreRace: Was not sure until game time whether to run or not. Ran a little with Sylvie, no major issues. Potty stop: We talked to Fast Running Mommy, Sarah and two of her children. Sarah is so sweet, always great to chat.
Zoom, Zoom, Zoom: Colleen, Harry and John, ZoomZoomZoom: It wore me out watching them warm up, zoom zoom. John won our division, Colleen and Harry both won their divisions. Zoom Zoom.. Said hello to Demetrio and Tom. Zoom Zoom (Love warming up, did not dare today) .
Race Start: Maybe 350 to 400 in the race? I lined up in no man's land, runners at the front half were ready to rock, about 100 runners in the back looked like they were not sure where they were at. Likely lined up too far back (not sure where I was at). The gun went off, all the FRB chickas were ahead of me. After about the 1/4 mile trying to weave around runners, went off the road to the right and passed Jody, Paula and Kim. My sights were then on Sylvie. I caught Sylvie at about 3/4 mile and she stopped to catch her breath almost right as I caught her.
Mile 1- Still not sure where I was at, slow 7:45 split, could I keep ahead of the chickas?
Mile 1.5 or so, realized where I was at, darn, was starting to suffer like a marathon, what the heck, not running only a few miles for two months had taken its toll. Bike all you want, nothing matches running. The suffering felt great, it was nice to be in the pain zone. The pain suddently got worse, Jody and Paula went flying by, I had been double chicked. Jody must be a sandbagger, she was losing tons of sand out of her shorts as she went by. I think she did some secret running in India. (They were both nice, your looking good). Soon after, Kim, the happiest person on the blog (anyway for today, for sure as golden ticket winner) went cruising by. Darn, chicked again.
Mile 2 - A group of 6 runners had caught me. I hate anyone passing me the last mile. I fought up the hill and made some ground up on chicka 3, kim, we crested the hill and she got some wind back and started cruising again.
Mile 3- Kicked it in at a blazing last 50 yards to pass two runners.
Mile 3.1 - Three top looking chickas, the same three the chicked me said great job, and one chicka I am not sure who she was until Sylvie told me. It is kind of funny not remembering someone who seems to know you so well.
Race Summary - I have a ton of work to get ready for St.George. I am going to attempt to run every other day a few miles and build up very slowly. I was very happy to be part of the race game, talk to running buddies. It was nice to meet Kim's brother and son. Also, talked to Michael and Falcon.
Post Race Stuff: Harry must have checked the results ten times. His time was 8 seconds slower than his watch. He kept going back and forth like the time was written with magic ink and would change. It was kind of cute and funny to see a 71 year old running, like a little kid. That is the beauty of running, we are all kids on race day. Koooool.
Stay Kool, B of BS Rools out
P.S. went home and biked 19 miles.
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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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Father's day - 18 mile bike ride, nice day, visited my father, 3 out of 4 kids came over, the working. Nice day. Great to be a father.
Stay Kool, B of BS Rools out
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BS Rools Fathers Day Special (0.05 Miles) 00:00:00 | | 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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Bike to and from work, 26.5 miles. Nice day for a bike ride, long day, worked 11 hours with 8.5 hours of straight meetings. Tough day with no caffine. I have also quit caffine 5 days ago. It appears I have another week or so of withdrawls stuff.
Running Shorts: Fathers Day - Some days are just better than others, yesterday was one of those days. My oldest grandson, 5 years old has stared at some or our running trophies for a couple of years. He has wanted a trophy for running. Sylvie decided to hold our own kids race on a grass part of the parkway. The course was about 50 yards long, the kids are only 3, 3 and 5. The starting line was marked with flour and the finish with flour. The dads were also in the race. The dads had to run backwards.
PreRace: Running star rising, Alex Jr. warmed up about a quarter mile running all over. The other grand kids ran about a 10 yard warmup.
The start: Ready, set, go and the kids and dads were off:
10 yard split, Alex Jr. quickly had the lead on everyone, even the dads running backwards.
15 yard split, (Alex) Taylor (dad of Ty) falls down running backwards.
20 yard split, (Alex is cruising, look back to see if the competition is coming)
25 yard split, (Ty) Ty falls down crying, dropped a toy car out of his pocket in the grass and almost DNFs.
30 yard split, Tiger Lilly, is one fast little chicka, great form, smiling all the way is in second place.
40 yard split, Alex Jr. is giving it his big kick, Lilly, great form is cruising. Ty is still crying, this time I think it is over being in last place.
Finish, Alex Jr. crosses the finish line with high fives from everyone, Tiger Lilly finishes a close second by 20 yards and give high fives. Mom and Dad run back to Ty, Mom tells Ty to run while dad is not looking, Ty takes off like a shot accross the finish line. It seems he was really concerned about beating dad.
Post Race Awards: All three kids get trophies, they were all so excited, with pictures taken.
Funny Part: After we get back to the house, Alex Jr. has to use the bathroom, he is in there forever. We here him singing, I love my trophy.
We are going to sign him up for a real kids race, Utah Arts Festival a week from saturday. We have another running in the family.
Stay Kool, Kids are Fun, B of BS Rools out
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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 | 5.00 | 8.00 |
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Early Morning Run with a couple of short walking breaks. Ran slow but sure for three miles on wood chips and the dirt trail along the river with a couple of short walk breaks on the asphalt. I hopped on my bike for a quick 20 mile bike ride, just got done.
I stood up both Colleen and Bonnie this moring. (Well, kind of stood up, I did not confirm) I hope we are still running buddies.
Stay Kool, B of BS Rools out
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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 - 20.9 miles, converted to 5 miles cross training.
B of BS Rools out
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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 | 6.50 | 6.50 |
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Bike - 26 miles, converted to 6.5 - Nice ride today.
Stay Kool, Relay, Relay, the running message, WBR, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.63 | 0.00 | 0.00 | 0.00 | 0.00 | 5.63 |
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Slower than slow miles on the trails along the river. It was nice to get out in the day. Rode my bike with Sylvia while she did 10 miles. She is running strong right now. She ran the ten miles at a faster pace than she ran the 5K last saturday.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.15 | 0.00 | 0.00 | 0.00 | 7.75 | 8.90 |
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Early moring, rode 31 miles, converted to 7.75 running. Ran a little over a mile around a grass loop area on the parkway. The pace on the grass was 9 min miles, slow, but no knee pain. Two uplifting things appeared during the run:
From riding and then runnng on the grass, 9 min miles, I am going to do my runs on the grass to get ready for St.George. I can do it. St.George may be slow, the lights may be shut out fandango, the finish line may be gone, but, I will finish.
Second uplifting thing: Stopped and talked to Demetrio for about 10 minutes, words from the Utah running legend are always uplifing. I can't share his words of wisdom, but, they sure worked on me.
Stay Kool, B of BS Rools out
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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 | 6.50 | 6.50 |
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Bike commute, 26.5 miles, the ride home was tiring in the heat against the south wind. Just like I like it. I passed several other commuter bikers, they looked cooked. Interesting running chat at work, three runners ran WBR, 2 just got back from Grandma's marathon. I have kind of had an unoffical contest with myself, and Brett and Frank, they did not beat my 3:24 at grandmas, they ran a 3:36 and 3:44. Always fun to compare running notes. Wood chips Liberty Park in the morning.
Stay Kool, FRB Bloggers Relay Kings, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.27 | 0.00 | 0.00 | 0.00 | 0.00 | 7.27 |
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Happy Entry: 5 loops around the wood chip trial at Liberty Park, slow pace. But, just darn happy to run the 5 loops without stopping and not have trouble. Likely, could have went another lap. Plan, add another loop each week. Colleen was so nice to pace me the last lap, she is a real good friend.
Stay Kool, how many chucks can a wood chip chuck, B of BS Rools out |
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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 | 6.50 | 6.50 |
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Commute bike miles today, 26 miles, ride home was hot and into a head wind, just my kind of run, with the Silver Bullet Band.
Stay Kool, B of BS Rools out
P.S. I want to run the WBR next year, I will be on the F team if needed,don't care, just want to get in shape and do it. I did the 100 peace officer relay many years ago, all business, we won the corporate division, sponsored by my employer.
Stay Kooler, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.02 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 |
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Wood Chip Run - Liberty Park - nice morning, transients were missing, uneventful morning run, except for getting wet from spinklers.
Stay Kool, B of BS Rools out
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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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Bike ride 8 miles, converted to 2 miles. I am going to run the Utah Arts Festival 5k in the morning with Sylvie and my grandson. It will be his first real kids race, he is so excited. Maybe I can be coach gramps. If he likes running I am going to buy him a pair of good running shoes and have some fun running with him.
It is funny how goals change overnight, my goal this year was to run under 3:10 at St. George, now just be able to run it. My time goals have gone out the window, just want to be back in the game. I never realized how hard 8 min miles could be after a 3 month layoff. Breaking 8 min. miles is my goal for the 5K.
Positive vibes: Quit caffine two weeks ago, have not cheated once. Next positive vibe to seek, lose 8 pouunds by the end of July. I am a nervous eater, nervous like a cat when I cannot run, bike, hike or something. I am going to make myself a vision board.
Stay Kool, good running to all those bloggers running long runs tomorrow or races, B of BS Rools out
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Art Attack 5K (3.1 Miles) 00:24:46, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 2.50 | 5.60 |
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PreRace: The Art Attack is a different sort of race, seems to start or end at a different place each year. Two years ago, the race was short a tenth, this year the course was long about a ½ tenth long, go figure.
We got the race a little early to meet the boy, Alecks Jr., 5 years look running his first race, big time 5K, big time for him. Alecks was getting coaching form 5 adults, good for him, didn’t listen. Just ran.
1K Kids Race: Watching a kid’s race is so much fun. The start was like watching a herd of cats, kids have a tough time running a straight line. Alecks, tough start, hits the asphalt ten yards into the ace, tough kid, fast back to his feet, no crying for the big boy. Stars rising: Jeff Straley’s daughter won the girls’s kid race last year and was back to defend her title, she was ready. She took second, the first girl smoked all the boys and girls, by my calculation, ran 6:45 pace for the 1K at 8 years old. Back to Alecks, Sylvie runs with him, holding his hand to keep him from another dive. He does great the rest of the race. He was so excited, about the first thing he said, I want to run another race. I may have another marathoner in the family.
5K: After the kids race, Sylvie has to go back to the truck for her IPod, we almost miss the start, 30 seconds to spare.. We lined up 3 rows back, a little too close to the front. The race starts, cold start with no warm up, not quite sure yet if I dare warm up. After the first block, ahead of Sylvie, she catches me and passes, I pass her back on the next block. The question, can I hold her off? I quickly move the far left to ensure my right leg was not on the down slope, ever so slight. I settled into an 8 min. mile pace, trying to break 8 minute miles. We enter Liberty Park and are funneled onto the cement path for about 40 yards. Not long after entering Liberty Park, the leaders are heading back. After making the turnaround, about 30 seconds on Sylvie. The finish stretch, what a long 5K, it felt way long, Garmin measured it about 3.18. When your out of race shape, one extra foot seems like a long race. Now hears the rub, my goal was to break 8 min. miles, I look at the clock, 2 seconds under, Amber, Aleck’s mother yells at me to turnaround for a picture, I get out of order in the shoot, race time has me seven seconds over. I will take the 2 seconds under, goal met. Next goal, run 20 miles this week and take 30 seconds off the 5K time next Friday.
Come back trail is darn tough, gotta love it, Stay Kool, B of BS Rools out
P.S. rode the bike 11.2 miles after we got home. Coverted to 2.5 miles running, also, Sylvie won an entry into the 5K at next year's Salt Lake Marathon, hope we can trade up to the half marathon. Alecks won a shirt in a drawing, goog post race food, fun morning.
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | 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 |
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Early, Early, moring run with Sylvie, she kicked my butt, maybe pay back for beating her in the 5K yesterday. Nice to run with her again, we ran almost the entire run on dirt trails. Hopped on the bike and did another quick 20 miles. The bike ride was fun.
The Comeback trail is full of ups and downs, wrong turns, booby traps and every excuse to get off that trail. Staying on the trail, never give up.
Stay Kool, happy trails to you, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
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Bike commute today, 26 miles, the ride home was hot and windy. Conver to 6.5 miles cross training.
Stay Kool, the heat is on, b of bs rooools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 29.82 | 0.00 | 6.20 | 0.00 | 148.00 | 184.02 |
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| Weight: 0.00 | Calories: 0.00 | |
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