| 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 | | 193.50 | 16.40 | 7.20 | 4.00 | 0.00 | 221.10 |
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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 |
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8 miles early morning, 4:45 a.m. run along the Jordan Parkway, some icy spots. Ran 2 miles at lunch treadmill. Legs heavy from yesterday. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.10 | 1.00 | 0.00 | 0.00 | 9.10 |
| 3.1 time trial 5K - 22:45 (1%) grade) - Good effort, rest, then 1 mile at 8:20 pace with 4.5% grade (hill), 1 mile easy. Then Tony Dearcos and Diana showed, up quick change to outside running gear, ran 4 easy miles with them. Tony is one of these ultra marathon trail people, his running stories are of mud, guts, and lonely hours on the mountain. |
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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 |
| Easy run with Sylvia and Sammy (Dog). Sammy loves to run, took her three miles and then dropped her off at home. Me and Syliva ran another 4 miles. Sylvia did not feel good, fighting a cold. Anyway, longer run in the morning. Hope to run 16 or 17. |
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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, legs just not with it today, I may have overdone the training last week.. |
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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 |
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8 miles in the morning, along Jordan River trail. 2 mile on the treadmill at lunch followed by leg presses, extensions, hamstring curles. Hamstring pushups on the excercise ball also.
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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 |
| 7 miles in the morning, south along the river to Gardner Village and home, dark morning, had some small creature run accross my foot, what a weird feeling. 3 miles after work in shorts, could not resist the 52 degrees. |
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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 Brett to wing point golf course and back to work. Good conversation about past marathons. We have run together for parts of 20 or so marathons. |
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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 |
| 8 miles in the morning, great run 48 degrees. 1 mile at lunch, leg weights. Nothing special today. |
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| | Race: |
SLC Track Club Winter Series 10K (6.2 Miles) 00:46:45, Place overall: 43, Place in age division: 1 | | 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 |
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Two weeks ago, ran a 23:00 for the 5K, my condition is coming back a bit, according the race time predictor, my time s/b 48:00 based on the 5K two weeks ago. Ran 46:45 today. Good kick at the end. It seems I need to suck it up and kick earlier. I seem to have extra left at the end. Gary finished 20 seconds ahead of me in the 5K, today, almost got him, 3 seconds behind. Syliva has lost several pounds in the last two weeks and ran a 54:03 after running a 27 + time in the 5K two weeks ago. She had a good kick at the end, I ran her in the last 4 tenths of a mile, for the last two tenths I told her two women runners were 10 yards behind her and she had to give it her all. She was mad at me after the race as she almost up chucked and there were 2 men behind her, not two women. All is forgiven as she won a $45 sports bra from SL Running Co. in a drawing. Fun race day, not great times, but early in the year, keep working. It was good to see a couple of old running buddies, Olaf and Jency.
B of BS Rools out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Early morning run, avg. 8:25 pace, felt better than expected after the 10K race yesterday. The last four miles were into a headwind with rain coming down. I was glad for the hat. Passed, SLC Track club members: Jency, Karen and Olaf on the run today. It seems the conditioning is coming back. The last attempt at a long run was a real struggle at 14 miles.
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, running at 4:45 in the morning is most mornings uneventful. But, some mornings are different. Today was different. About two miles into the run, 2 men on the trail each had a pit bull on a leash, they both were dressed in dark clothes. I ran thru the middle of them and kept going. Odd, odd. On the way back from my run, the same two men were headed the other way. This time one of them was now pushing a bike. Hum, it seems that they acquired a bike in the dark. I always carry pepper spray in the morning. I have never used it. But, as the population and use of the trail increases, there seems to be more odd activity.
10 minutes excercise bike and then 4 miles on the treadmill at an 8:10 pace.
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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 |
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Lunch time run with Dianimal, tri geek. nice run along the trail by NW Multi Center. Try some power sets at lunch tomorrow. Valentines day was a bust, I was late getting home and could not get in the restaruant.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 2.75 | 0.00 | 6.00 |
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Easy mile warmup, 8:20 pace, repeats with full recovery between. Great effort. Treadmill workout with times based on treadmill conversion chart 1%.
2 x 1/4 mile @ 93 seconds
1/2 mile @ 186 seconds
8 x 1/4 mile @ 93 seconds
This workout may not be much for fast bloggers, but, for 56, I'm hoping ot keep these workouts up. Next week, shorten the recovery time, maybe slow down to an 8:30 pace for a quarter between repeats. I was quite happy with the effort given my recent race times.
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 |
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Nice morning, kind of a slow and easy run after speedwork yesterday. It seems a storm is coming in, it was nice to run ahead of the storm, 42 degees, no wind, nice morning. I can hardly imagine I don't seem more runners on a morning like this. Mind over matter, my mind still thinks I can breack 3 hours in the marathon again, not likely at my age, but, those thoughts help me keep motivated.
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 |
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First 4 miles with our dog Sammy, me and Sylvia then ran another 6. Nice day, quite a few runners along the trail that appeared to be on a long run. Legs somewhat dead. The biggest mileage week since last August, 62 miles. Anyway, may take a day off tomorrow.
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 |
| Along the Jordon River Trail, to 3300 South and home. Legs a little road worn, easy day. Maybe a hill workout on tuesday. |
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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 |
| The slush, mush and wet stuff, sloppy morning of running, somewhat like trail running where your feel slip just a bit with each step. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early morning run, 8 miles, lunch time run with tired legs, 4 miles at 7:50. Not quite my "wish" list marathon pace of 7:30. But, if I were to run a marathon right now, pretty close to marathon pace. |
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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 |
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Interesting morning, average pace on easy runs seems to be getting faster. Smooth cadence today. Hopefully, my increased mileage is starting to pay off. 7 miles
1 mile run at lunch, treadmill, after exercise bike warmup, leg weights.
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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 |
| Teadmill, 4 miles, 7:52 pace, smooth effort. Hope to be ready for the 15k on saturday. |
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| | Race: |
SLC Track Club 15K, Winter Series (9.3 Miles) 01:13:26, Place overall: 52, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 9.30 | 0.00 | 0.00 | 0.00 | 17.00 |
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Decided to make this a long run after the 5 mile warmup, I just did not have it today. Anyway, ran the second half of the race 45 seconds faster than the first half. Good effort to not have anyone pass me after the first mile, not saying much. But it was something mental to try and make the race positive.
Syliva, my wife, was the story of the day. SLC Winter Series for Sylvia:
5K - 8:42 pace
10K - 8:44 pace
15K - 8:46 pace.
When the awards were being given, Syliva was first in her division, the two previous races she was beat and took second. When Sylvia was announced as first, the lady the beat her the other two races was talking to herself, very upset. It was funny. Sylvia has the uncanny ability to hold pace. She ran an 8:48 pace for the St. Georage Marathon last year. |
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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 |
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Legs somewhat tired from saturday, maybe not taking enough recovery time. No taper does not lead to a good race. I always wonder how some runners run a race almost every weekend and do great.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 1.25 | 0.00 | 5.00 |
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Hill repeat workout - tough workout
Treadmill
5 X 1/4 mile at 9.9 speed at 3.0% incline. Treadmill conversion chart equals 5:45 pace.
I almost went off the treadmill during the 4th repeat, full recovery. I plan on doing these every week on tuesday with a second speed workout later in the week if I don't have a race. Good effort.
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| Weight: 0.00 | Calories: 0.00 |
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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 |
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Cold morning run, icy, icy, dark morning, almost went down. Legs sluggish from yesterday's workout. But, no hot spots, just normal traning.
15 minutes excercise bike warmup, 2 miles treadmill, 8:20 pace, leg weights, hamstring curls, leg extrensions and leg presses with hamstring on the excercise ball.
B of BS Rools out.
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 193.50 | 16.40 | 7.20 | 4.00 | 0.00 | 221.10 |
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| Weight: 0.00 | Calories: 0.00 | |
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