BS Rools

Week starting May 27, 2007

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBrent's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20062007200820092010201120122013
15% off for Fast Running Blog members at St. George Running Center!

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:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
61.754.751.500.000.0068.00
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Nice run south and home along the parkway.  Not many runners run south, because it is kind of isolated.  It doesn't both me.  It seems I have recovered from Odgen, start planning some speed work. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.001.500.000.007.00

Fartlek day today for me and Sylvia.  We took Sammy, the dog, the first 2 and 1/4 miles:  Estimated workout, no mileage markers:

1/2 mile warmup, easy

1/4 mile up a long hill, 6 min mile effort, approx. 6:30 pace, Sylvia, 7:15 pace, our legs really felt tired after the first one.

run easy for a while

1/4 mile, 6 min pace, Sylvia 1/8 mile at 7 min pace - over a rolling hill

run easy for a while

1/8 mile, 6 min pace, Sylvia 1/8 at 7 min pace - on dirt along the river

run easy for a while

200 yards at 6 min pace, Slyvia 100 yrds at 7 min pace - on dirt along the river

1/10 mile a 6 min pace, Slyva at 7:30 pace

1/8 up a gradual hill on paved trail, 6 min effort - 6:30 pace, Sylvia 8 min mile

1/10 over rolling hill, on paved trail, 6:30 effort - Sylvia, 7:30 pace

1/4 mile at 6 min pace, dirt trail, Sylvia, 7:30 effort

Overall, happy with the workout, after the first tough hill, managed the fartlek effort very well.  The Garmins I ordered should help to be exact on distance and pace.

It is hard to figure the miles at threshold, may be a little more than estimated, estimated on the short side.  Sylvia was a trooper on this workout and hung with me for the first 50 yards on most of the fartlek  pickups, it was fun and tough. 

B of BS Rools out. 

 

 

 

 

e

 

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.003.000.000.000.0011.00

Early morning run along the parkway north and back home, 8 miles.  My legs felt ok after yesterday, tired the last 1/2 mile.  Beautiful morning along the river, on the way home the birds start to sing and the sun breaks day. 

Lunch time short run, treadmill, 7:55 pace for 3 miles.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.251.750.000.000.0010.00

Early morning run, almost did not get out of bed.  Upper quads a little sore, ran easy the first few miles.  I saw a runner in front of me and decided to catch him.  Ran him down, then saw a running couple ahead me.  Decided to chase them down also.  The couple I had seen on the parkway a couple of days ago stretching and getting ready to race, it seemed.  I mentioned to them a couple of days ago that I would say go when they were ready to begin the race.  When I passed them today they both commented that I had won the race.  The pace was approximaltey a 7 min mile for the 1.75 miles.  Not fast, but, I know that I am getting in better shape when I can pick it up to chase runners when I have tired legs.  I will be glad when I get the Garmin and know the pace for sure.

Lunch time, circuit weights, upper and lower body.  No leg extensions, they seem to bother my knees.  May go for a run after work. 

Evening run, 3 miles along the parkway among the dogs, bikes, kids, walkers, roll bladers, etc.  Legs a little tired, trying to up my mileage to 60 for the next few weeks. 

Crazy, note, I have wore thick glasses for 40 years, hard contact lens requiring reading glassess for 17 years.  Now, finally find out technology has caught up to my eye sight, it looks like my vision can be corrected to 20/25 for about $4,000.   Flex plan next year.    

 

B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Early morning run along Jordan river parkway, easy run.  I seen two foxes on the way home along the bridal trail.  I have not seen foxes for about a year along this trail.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Easy, run to Gardner Village.  First run with the Garmin.  I have not programmed it or done anything yet.  During the run I go under to under 3 under passes.  This seems to goof up the mileage as the connection is lost and takes about 30 seconds to connect after coming out.  But, the Garmin should be great for speed workouts as long as I do not have one of my laps go under the underpass.  Play with the toy tonight. 

Lunch time run with Rob (tri-geek), Diane (tri-geek), Tony (trail runner), Sheldon (regular runner) and Colleen ( 55-59 phenom).  4 mile run, 8:30 pace, 90 degrees.  Fun to run with a large group.  Unusual to get all of us together for a run. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Easy run, early morning.  First time in several years, 5 pelicans on the river, beautiful white birds.  

I had to report for military muster this morning, came home and ran with Sylvia the last 3 miles of her run.  We played with our Garmins, cool toys, our 3 mile run we have done for years measured via the Garmin 3.02 miles.  Pretty darn close.  What was interesting, Sylvia kept checking our pace, watching the pace made her pick up the pace. 

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
61.754.751.500.000.0068.00
Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):