| 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 | | 135.00 | 16.10 | 6.00 | 0.00 | 0.00 | 157.10 |
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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 |
| 4100 south along parkway and home. 8 miles, Consistent effort this morning. Practiced turnover today. Bike 5 minute warmup, upper board circuit, 1 mile run easy on treadmill. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| Capital, up city creek canyon 3 and 1/2 miles. Good effort, led the pack today up to the top and back down, good smooth rolling on the downhill, good practice for St. George, fastest overall time this year 1:10 round trip. The pack included myself, Sheldon, Frank, Brett, Colleen, Dave and Diana. Combined total of more than 150 marathons ran for the group. Tough bunch of runners. |
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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, legs need a rest. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Sylvia, nice morning. Sylvia ran well. |
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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 |
| Left knee a little sore. May take a few days off. |
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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, knees sore, physical therapist appt. tomorrow. |
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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 |
| Seen physical therapist today. Right knee not tracking straight, minor, no major problems. Need to strenght butt musles to keep the right knee from turning too much. I shattered my right hip on a motorcycle in 1972. Consqently, all my running injuries are on my right side due to the change in muscle and tendon structure. Anyway, I am not complaining, if I catch things early I can usually get them cleared up in a few days. I plan to be back on the road on thursday. I need to be careful on the downhill to not turn my knees to the inside when my legs strike, watch the down force speed. Sylvia is running great, 7 miles to day. I cannot talk her into her own blog. 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 | 0.00 | 0.00 |
| Rehab, stretching, strenght exercises, ice, ect. |
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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 loop on the Jordan river parkway, stopped and stretching IT band every two miles, legs sore from the stretching. But, no increase in problems with the knees. Must keep the stretching, etc. It is good to be back on the road. 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 |
| Along Jordan river to Gardner Village and home, an extra mile north. Legs sore from stretching and leg strengthing exercises. Slow pace, likely close to 8:45 pace. I really feel like a slug and all my past training is gone. I have a 1/2 marathon race on the 19th. Hopefully my legs will feel zippy by then. 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 |
| Easy miles, ran much smoother today, 8:20 pace, stopped 5 times to stretch IT Band. The stick is helping. Anyway, good to be back on the road. |
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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 |
| Right knee and hamstring sore. I am going to take the next 5 days off from running and see if I can let things calm down. This is tought to take time off right now, I need to be doing some high quality workouts. Sylvia talked me into taking the time off and be positive about it. |
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| | 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 |
| Great Salt Lake Half, Sylvia ran a 1:54, great race, last year she had major surgery, cut her time by 8 minutes. She really looked strong at the finish. I expect her to compete for the top 10 in her division at St. George, 1st in her div. today. I ran a 1:44, good effort on sore legs from stretching, massage and not running much for 2 weeks. 5 minutes slower than last year. But, managed the knee, not much pain. Interested, I trailed another person named Brent for about 7 miles, finally pulled up alongs side, ran with him for two miles, two young lady runners were fast coming up behind, I decided to hold them off, held them off for 2 miles, droped the other Brent by about a minute, could not hold on to their pace. Anyway, turns out the other Brent was second in my division behind me. You never know who will show up to the race. Jeanie Groves is always fun to talk to after the race. B of BS Rools out. Lastly, I am always impressed with all the great runners at races in Utah. We have a bunch of tough runners in Utah that show up and give it their all. Reading Sasha's blog, course 1.23 tenths too long. This may not sound like much. But, this translates into about 5 seconds a mile. Anyone who ever raced knows how hard it is to take 1 minute off your race time or cathc someone a few seconds ahead. Hum, Alhought, race directing is hard, I wish more directors could get the distance correct. I would say half the races either have the distace wrong or have mile markers off. As runners, we are expect these things, but, hopefully, not on runs other that fun runs, not half marathons, big races, etc. This is especially applicable when race entry fees are high. The Great Salt Lake seems to operate on a shoestring, they should get some leeway on criticism. Anyway, another day at the races, B of BS Rools out. Lastly, Syvlia was glad to hear that the time adjustment changed her predicted time at St. George to 3:47 that would have given her 10th last year in her division. I think she is motivated to train hard these last few weeks for St. George. |
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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 |
| Slow and easy run on dirt trail along the river. Stopped every 1/2 to stretch. There is no doubt that my right knee is not always tracking correctly. I did several Wharton stretches and Peak Performance strengthing excercises today. My flexibility is improving. I need to be careful not to overdo it an get another injury. Race was fun yesterday. I plan on running every other day this week with biking on the off day, if the biking does not bother the knee. |
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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 Loop, tough slow day, stretched every 1/2 mile. Felt like a slug and 20 years older. This day of running was not fun. |
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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 |
| 30 minutes bike, good effort, right knee stiff afterwards. |
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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 loop along the river, legs and knees felt better today. It seems they are just not adjusted to all the new stretching and excercises. Decided to limit the strength excercises to 3 times a week. Used Aspercream on my kneew, this seemed to really help. Anyway, the run was fun this morning. Just nice to run. |
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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 morning run. Legs not quite ready for high intensity yet. Maybe try some at lunch. |
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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 |
| Energy good, made an appointment with my sports medicine doctor. I hate to wine, especially with no cheese. It is not good, I should be doing long tempo runs, speed work, etc. |
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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 |
| Ran on the dirt along the river, the knee hurt the first 100 yards, stopped and massaged the knee. It then tracked ok for a 1/2 mile, then stopped, etc. I need to keep after the exercises. B of BS Rools, 20 mile run tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran first two miles with our dog Sammy, she loves running with the pack. Sylvia ran great today, best long run she has had since major surgery last year. Although we took a break every two miles, her average pace was 15 to 20 seconds faster than her best marathon pace. It was nice to get back on the running trail. I had a real struggle to stay with Sylvia, legs still adjusting to all the stretching and strengthing excercises. Slyvia pulled me thru the run today. It is great to have a wife who is a great runnner and we can take turns helping each other thru tough runs. I hope she has this kind of day at St. George. |
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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 |
| Nice little run, legs somewhat heavy from yesterday. Good news, knee seems to be getting better. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Jordan river run, dark morning, legs getting better, more even pace today. Ran 1 mile on the treadmill at 6:50 pace, .5% grade. Felt ok, may try 1/4 repeats tomorrow. B of BS Rools out. |
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| | Comments(3) |
| | 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 |
| After work, 3 miles in the rain, legs are feeling better. Hill repeats in the morning. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 135.00 | 16.10 | 6.00 | 0.00 | 0.00 | 157.10 |
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