| 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 | | 223.45 | 12.25 | 27.40 | 4.10 | 0.00 | 267.20 |
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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 |
| Jordan river parkway, to 4100 south. *Note, did not recover well from thursday. Anyway, keep at it. B of BS Rools out |
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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 |
| 2 miles with Sylvia and Sammy, dog) and 10 more miles with me and Sylvia, nice easy run, fun along the river watching the birds as we ran. Baby ducks and baby geese, king fisher and many baby quail. Murray 5K on the 4th. Hope to be under 21 minutes. |
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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 |
| Easy, 5K on the 4th. Ran to the never Bear and home. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.10 | 0.00 | 0.00 | 8.10 |
| 5K race, Murray, 22:03 watch gun time, scorer at 22:08, Sylvia 2nd in div, Brent second in div. Not happy with lack of leg strengh on the hills. Running articles indicate leg strength is what goes as you get older. I have been lifting heavy leg weights each week. I am going to do 10 x 1/4 hill repeats in the morning. It seems there may be more value in slower hill repeats, same effort, as flat repeats. Also, my recent bump up in mileage may be affecting my speed. Nice race, good prizes, nice people, great 4th of July to honor the veterans, including me, Vietnam veteran. B of BS Rools out. |
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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 |
| 8 miles in the morning, 2 at lunch. Hill repeats in the morning. Get tough and get going, my new mantra. |
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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 |
| Morning run, seen two young bucks, in the velvet, along the river by Gardner Village. legs ok, hills on friday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, .5% grade, 2 miles easy at 8:10, 2 miles marathon pace at 7:19, 2 miles at threshold pace 6:44. Good effort on a no energy day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.90 | 0.00 | 0.00 | 0.10 | 0.00 | 10.00 |
| Nice early morning run, 3 fifty yard VO2 Max pace surges on short hills during the run. |
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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 |
| Ran with my wife Sylvia, fun run, easy steady pace, ran hard on the few short hills. Sammy (my dog) ran the first 4 miles with us. We have her on a diet, hoping to increase her endurance. Now until St. George, every sunday at least 14 with every other sunday run increasing by 2 miles. Legs felt much better today, last sunday's run was hampered by fried shrimp at Red Lobster. I should know by now, stay away from the fried food, it does not agree with me or my running. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 8.00 |
| Early morning run, legs felt real good, flying smoothly, 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 |
| Nice run, sluggish legs. Good finishing effort the last 1/2 mile. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.75 | 3.00 | 0.25 | 0.00 | 12.00 |
| State Capital to 200 yards past the water plant, up City Creek Canyon. Good effort, best hill leg strength run on the hills in the last five years. Out sprinted Brett, Frank and Dave up the two steepest hills, excellent leg strength. Maybe the increase in weekly mileage is starting to pay off. It was nice to surprise my running buddies with the burst of speed over the top of the toughest hills. I wish my legs would have felt this good during the Murray 5K. B of BS Rools out Treadmill at lunch, 3 miles at 8 min pace, .5% inclince. Leg weights, 2 sets x 12 reps leg press 440 lbs, 2 sets x 12 reps hamstring curls 80 lbs, 2 sets x 12 reps quad extenstions 80 lbs, calf raises 2 x 12 at 240 lbs. |
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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 |
| Recovery day, easy run along the Jordan River Parkway. |
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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 |
| 4100 South, River Parkway and back home, easy day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| South along Jordan River to 700 West, 1.5 miles chasing a couple of runners, faster than MP, but not as fast as threshold. Long run in the morning with Sylvia. *Note, 5 weeks in a row with 60+ miles. My legs have seemed to adapted to the increase in mileage with no injuries. I need to start ramping up the tempo runs and speed work. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Run with Sylvia, good day, early start to beat the heat, 5 a.m., Sammy got scared by a skunk and a red fox during the run. I would not think that a big dog would get scared. |
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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 |
| Rest, lets need a day off. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 1.25 | 0.25 | 0.00 | 12.00 |
| Recovery day, morning run along the Jordan River. Seen a red fox this morning. Lucnh, 5 min. warmup on bike, stretch, 1/2 mile at 8 min pace, 1.25 miles at 6:44 pace, .25 miles at 6 min pace. VO2 max seems to be getting better. I think I could hold a 6:45 pace for a 5K if it were a flat course. Draper 5K on saturday. Plan on running a 6:20 first mile (downhill) and then try and hang on to a 6:50 to 7:00 for the last 2.1, hope to be in the 21 to 21:15 range. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| State Capital, to city creek canyon, 3 and 1/2 miles up. Good hard effort up. Raced Colleen down to the bottom, pulled away the last 1/2 mile, she is a great downhill runner, placed 2nd in her division at St. George last year. 6 min. pace for the 3 and 1/2 down. As Garth would say, game on, each week at city creek now. Frank set a hard pace up, myself and Colleen set a hard pace down. 6 runners in our group today. |
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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 recovery. Seen a family of racoons this morning. None of them had running singlets. |
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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 |
| Day off, cement work today along the back of the yard. |
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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 |
| Draper Days 5K, 1st in div, 21:31, Sylvia 3nd 25:02. My time today was 35 seconds faster than the Murray 5K. We both had sore muscles from the yard work. 6:28 first mile on sluggish legs, held on at a decent pace, had one runner pass me after the 1 mile mark, passed about a dozen runners. I am going to add a hill day and an interval day the next few weeks in addition to a few races. B of BS Rools out. |
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| | Comments(2) |
| | 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, Des News 10K on monday, hope to average 7 min miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 0.00 | 6.20 | 0.00 | 0.00 | 7.00 |
| Des News 10K, legs not good. 44:08, 5th in div., missed top three by about a minute. I raced to the finish against a person who looked like he may be in my division. The sprint to the finished ended as the shoot was backed up before the finish, I could have got him the last ten yards. Sylvia ran a 49:55, 2nd in her div. she was happy with the time given tired legs from the 5K on saturday. Her times keep improving. Anyway, passed young Breanna with about a mile to go, she was at a crawl, finished ahead of Kris Both these runners beat me at the Draper Days 5k. Talked to Jeanee Groves after the race, her legs were trashed. Anyway, not saying finishing ahead of these runners means anything, except, it seems I am recovering fairly quickly from the short races. The marathon runners looked hot, hot, hot, as they were coming along foothill. They are a tough bunch of runners on a very hot day for marathoning. 81 degrees at the start of the 10K. Another interesting thing happened, Tori, a young lady from Norther Utah, I came even with her at about 2 miles to go, she remembered me fromt he Ogden marathon, we ran together about the last 8 miles, she was trying to qualify for Boston and made it by 50 seconds. Great for her. She is a very nice runner, is a diabetic, and runs with an insulin pump. We pulled each other along at Ogden. It is always nice to hear of a goal being accomplished. I can't wait to get back on the training trail in the morning. Ru |
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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 |
| Recovery run, Jordan River Parkway, legs a little tired. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 4.00 | 2.00 | 1.50 | 0.00 | 12.00 |
| State Capital, 3 and 1/2 miles up city creek. Good consistent pace going up, pushed over the real steep hills ahead of the pack today. Surprising, since having tired legs. It seems my legs are starting to get a bit stronger on the hills. Good effort. B of BS Rools out. Mowed the lawn, ran an easy 3 miles at dusk along the river. Legs felt ok, 8:15 effort. |
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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 |
| Morning run, cool, groovy, nice cool day. Legs tired, worked on smoothness and turnover today. Good to practice this for muscle memory, the last few miles of a marathon. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 2.00 | 0.00 | 7.00 |
| Treadmill workout, 2 miles easy warmup at 8:10 pace, 2 x 1 mile at 6:18 pace / .5% grade, full recovery between miles, 1 mile ease followed by 2 miles at 6:53 pace. Good effort on last two miles without stopping on tired legs. I need to get more guts to hang on, good effort on hanging on to the 6:18 pace for the mile repeats. This is the fastest I have ran a mile repeats on the treadmill for quite some time. I am wondering if I just need more guts, hang on and grind it out. I need to keep reminding myself that the old saying; the will to win means nothing without the will to train. B of BS Rools out. Sylvia was quite happy with Sasha's comments on her Des News 10K. Sylvia is a tough as nails runner. I always amazed with her ability to hand on to a pace when she is dead dog tired. She has pulled me along in many a long run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| South along the river and back. Nice morning on tired legs. Long run tomorrow. Nothing exciting, cool or groovy on the run today. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Scrapped long run today, myself and Sylvia both had dead legs, too much yard work. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.25 | 0.00 | 0.00 | 10.00 |
| 4100 south loop on the parkway, hydrated much better yesterday. Legs were somewhat better the yesterday when we bombed on a long run. Lunch time, 1.75 miles 8 min mile pace, last quarter at 6:48 pace. Legs weights. Excercise bike 10 minutes cool down. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 223.45 | 12.25 | 27.40 | 4.10 | 0.00 | 267.20 |
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