| 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 | | 27.25 | 2.00 | 5.00 | 0.00 | 0.00 | 34.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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15 minutes excercise bike, 1 mile run on the treadmill, 8:15 pace, upper body circuit weights and 1 set of hamstring leg pushups on the excercise ball.
Legs recovery very well from the marathon. Plan on running 4 or 5 miles in the morning. TOU does not beat up your legs like St.Geroge.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
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Early morning run, nice cool morning. Legs seem to have recovered fairly well from TOU.
Both me and Sylvia have had kind of mental let down after TOU, all the excitement, anticipation, moose trophies, etc. Now the time and come and gone, we move forward to the next adventure.
1 mile treadmill, 5 mins. ex. bike, hamstring ball excercies at lunch. Nice to have running friends at work, excited for you. Good running friends. |
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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 |
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Early morning run, ran south along the parkway towards Gardner Village, trail closed for repairs, washout of the river, turned around and headed back north. Some issue with right quad today up by the hip flexor area.
All this oatmeal talkie, talkie, talkie, I guess all the reading has influenced me, had oatmeal before the run this morning for the first time ever. I hope the chatter does not start including some really weird food, who knows what I might start eating. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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Short lunch run today. Decided to shake out the cobwebs after the marathon. From a dead start, no warmup - 5 miles with an overall time of 34:56, east mile got progressively quicker. Avg. pace. 6:59. It took real concentration, happy with the effort, about 95%. This is very close to my 5K race pace of 6:54 a couple of weeks ago with another 1.9 miles.
Nothing real exciting to report, looking at the past year at a glance, myself, my wife and couple of running buddies, we are going to map out next year's racing schedule to include Ogden Marathon, Pocetello and St. George with 6 to 9 half marathons we will use as long runs of about 17 miles, 1 mile warmup and 2 mile cool down. From reading Sasha's blog, it seems that the workout from a half marathon is much more valuable than a slow and easy 22 mile run. My race times seem to correlate to that this year.
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 |
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Early morning run, dark outside. Very slow run, 9:30 miles. Maybe too much, too quick after the marathon. Nice to be out this morning regardless of the pace.
Lunch time run with Tony D. and Kirsten T. Kirsten was quite concerned about the pace, I told her we would run her pace. She ran 9:15s and really gave it a hard try, her best time ever for 4 miles. She now has the nick name, sling shot, on the final turn with 75 yds left she took off like a shot. It took me 50 yards to catch and pass her. Tony was chicked. I am glad I got her at the end. I would have taken more kidding about this forever from all the co-workers, big marathon runner gets beat by Kirsten. I will now be on gaurd. It was funny. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run with Sylvia and Sammy Dog (Indian Name "Poopalot"). Sammy was ready to go this morning. Syliva had her the first mile and Sammy pulled the whole way. 7:30 pace. I took her the second mile and let her have her head. She gave a a very good 7 min. mile. Anyway, it was fun. Sammy is a very good running dog always stays the right and never crosses to look at other dogs or do dog stuff. Sylvia really has her trained well. The parkway was full of runners doing long runs for St. George. A local church was holding a 5K on the parkway. All the comotion was fun and seeing the runners.
Sylvia decided our last 3 miles would be a marine run. Stop every half mile and do bench pushups and tricept bench pushups. She is tough.
Slight injury note - right upper quad strained, little bit hip flexor and a little right quad. I need to search the internet for help. I may need to take a few days off to get rid of it. Later today I will start surfing the net. Given St. George is coming quick, a few days off should not hurt conidition too much. We nornally do the U of U alumni 5k race the week before St. George, I think we will skip it and avoid the up and down hills around the U. Get healthy legs for St. George. I am still somewhat giddy about being under 8 minute miles at TOU. It is kind of a gift, whatever happends at St. George, I am happy with the running year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 27.25 | 2.00 | 5.00 | 0.00 | 0.00 | 34.25 |
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| Weight: 0.00 | Calories: 0.00 | |
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