| 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 | | 186.60 | 25.00 | 10.45 | 3.50 | 0.00 | 225.55 |
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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 Diana to Rose Park Golf course along the canal road. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.50 | 0.00 | 0.00 | 10.00 |
| Legs feeling better. I need to practice running at marathon pace. |
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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 |
| 4 miles with Sammy Dog, she loves to run. Total me and Sylvia 10 miles. Sylvia's ashma acting up today,slow pace. Sylvia can really run when she can get enough oxygen. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 2.25 | 0.00 | 0.00 | 8.00 |
| Warmup 1/2 mile, 1/2 mile at 6:50, plus 7 x 1/4 at 6:50 pace. Difficult to tell exact pace as only the 1/2 miles are marked on the parkway. I need to mark the quarters when I get new batteries in my fitsense and get it recalibrated. I was real tired after the last 1/4 and ran very easy home the last 2 and1/2 miles. Anyway, glad to had my knee feel goo enough to do the workout. I will do another on Wed with the Greek Festival 5K on saturday. B of BS Rools out. Hiked with Sylvia (Mountain Goat) to Lake Blanch, 2.8 miles with 2,720 feet elevation gain. We passed over 30 hikers on the way up with no one passing us. Sylvia's breathing was much better in the mountains without the smog of the valley. I was very impressed with her leg strength. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.75 | 0.00 | 0.00 | 8.00 |
| Calfs were sore from the hike, using my toes on the downhill to protect my knees from the shock. Woke up at 4:10, got dressed, took 2 steps and the door and went back to bed. Sylvia prodded me to get it another try, it will feel better after you warmup. She was right, I went back out the door and had a very good run after I got warmed up. I heard a runner behind me crossing the foot bridge and picked up the pace to not let me pace me to easily. I held him off for aboot 600 yards, about a 6:40 pace. I stopped for a few seconds, he flew by, I took off again trying to catch him, made up some ground and held on for another 600 yards. I wish there were more runners are the parkway to pace off, etc. it would make it easier to get motivated. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.25 | 0.25 | 0.00 | 9.00 |
| Nothing special, great morning run. Seen a couple of the usual morning runners, night runners. 1 mile on the treadmil, .5% grade, 1/2 mile warmup, 1/4 at 6:50 and 6:00 pace. Legs felt good. |
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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 |
| Easy day, leg weights yesterday. 8:15 pace. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 0.00 | 3.10 | 0.00 | 0.00 | 4.00 |
| Greek Festival 5k, Sylvia, 26:10, 1st in her division. Her ashma bothering her today. Myself, 21:53 (2nd in divison, don french was first, 17th overall. Anyway, 6:40 first mile, last two about 7:10 pace. Good effort for almost no speed work the last month. 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 morning, some IT band issues, stopped and stretched each mile. I did not stretch after the 5K yesterday. Lesson learned. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run with Sylvia, nice morning. The run was fun. We ran fairly consistent, Sylvia had some breathing issues the last few miles that required some recovery stops. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy warmup mile, 5 miles, avg pace 7:24, started at 7:47 and increase the speed every mile, last mile at 6:45 pace. Good effort on tired legs from the long run yesterday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.50 | 0.00 | 0.00 | 9.00 |
| First half, legs somewhat stiff, second half smoother effort, 1/8 mile at threshold, heard a runner behind me, held him off until he turned, did another 1/8 over a small hill. Legs seem to be coming back from the knee problems. 1 mile easy at dusk,bored with Sylvia at work. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy with Brett at lunch, good to run with him again, we talked good things to take away the stress from work. Long time running buddy, 10 years. |
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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 on the Jordan Parkway and home. Legs felt much better first 6 miles, fairly smooth. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy with Sylvia, she is having ashma problems, I hope it clears up for the marathon, she seen her doctor and got some anti-coughing stuff. Anyway, it is always a downer to see the cold weather coming. I like the fall, but soon on its way is real cold weather running. 60+ mile week this week, legs feel good, not fast, but good. 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 | 8.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| First mile warmup, then 8.5 miles pushing the pace, avg. 7:40 pace. It helped to have a runner ahead me to catch and two good runners behind me to hold off I am happy with the effort, but, I don't know if I could hold that pace for St. George. I ran 4.5 miles south along the Jordan river, many turns, slight inclines and good scenery, it helps to have land marks to run at ahead of me. I love this run. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| loop to 4100 south along the Jordan River Parkway, dark morning, scary - kind of, sometimes in the morning I see a weird character or two. Good effort on tired legs. Hope to do some 1/2 mile repeats on Wednesday. One mile treadmill at lunch, 7:40 pace last 1/2 mile, lifted leg weights, 14 x 400 lbs leg press, hamstring curls 2 sets at 10 repeats 100 lbs both legs at once, leg raises at 2 X 12 reps at 60 lbs each leg, circuit upper body, Wharton leg stretches for calf, IT, hamstring. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.25 | 0.00 | 5.25 |
| treadmill workout, 1 mile warmup, .05% grade, adjusted speed to slower based on chart for the treadmill. 1/2 mile at 6:29 pace 3/4 mile at 6:24 pace 1 mile at 6:20 pace 1/2 mile at 6:17 pace 1/2 mile at 6:11 pace Full recovery between repeats, *Note, likely down a couple more 1/2 miles, but, I did not want to overdo it as I have not done much speed that last 6 weeks and it is a little late to expect big improvements on my pace for St. George. Anyway, pleased ith the effort to stay smooth, good form and hang on to the pace. 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run out to the airport golf course and back to work with Davey, good effort after repeats yesterday, pushed the pace against the wind, avg. pace for the run 7:45. B of BS Rools out. |
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| | Comments(1) |
| | 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, legs tired, very nice morning, cool. Easy on friday and long run on saturday. Leg press, 15 x 420 lbls, leg curls 80 lbs x 2 sets of 12, hamstring curls 1 x 12 repeats at 100 lbs, upper body on circuit. Sylvia go me going on the upper body weights again with her Marine station to station running. That is, stopping at benches and doing differt upper body strength excercises, she has made me feel like a slacker, glad she did, I feel better after 5 weeks of 2 x a week sessions on upper body with an improvement of 15 lbs on sets. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Sylvia. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Afternoon, get the muscles going run after the long run yesterday. B of BS Rools out. |
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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 |
| 4100 South along the Jordan River Parkway, nice morning run. Nothing special, almost ran into a homeless person coming out of the bushes. Ran 5 miles at lunch with Diana and Brett, old running buddies, Brett is running St. George and Diana is doing a triathlon next month. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Resting legs, may do some 1/4 repeats after work today. After work run, dirt trail, 2 miles at marathon pace, two golden labs ran with me for about a mile and got me going, not sight of the owner. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice morning, run, dark outside, two lady runners about took me out on the trail, they were gabbing and just about hit me head on. Anyway, legs feel better right now than for quite some time. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.20 | 0.00 | 3.10 | 0.00 | 0.00 | 3.30 |
| U of U, alumni race, 22:43, 2nd in div, Syvlia 27:02 1st in div. We both need hill work, gave up too much time on the uphill around the U. This race gave me a real feel for what pace to run at St. George, just under 8 min. miles. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 186.60 | 25.00 | 10.45 | 3.50 | 0.00 | 225.55 |
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