| 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 | | 201.50 | 28.10 | 11.10 | 0.50 | 0.00 | 241.20 |
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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 run with Dianamal, Airport trail. Nothing special. 3 miles after work with Sylvia. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Three miles easy, then 8 miles at 7:50 pace, one mile easy. Stopped and home and picked up Sylvia and Sammy. Syvlia ran me in the last 8 miles. I almost quit after 12. Sylvia is always great to help me on the last part of long runs when I am training for a marathon and she is not.
*Note, about 200 runners on the Jordan Parkway trail training for marathons. Salt Lake Running Company teaser run and Locomotion Running Club. Seen George and Sheldon from locomotion.
Weather, 15 degrees at the start and 21 when we finished. This is without the wind chill factor when heading south. I am ready for summmer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 miles before work, Jordan trail, legs somewhat sluggish. 3 miles treadmill and lunch with 15 minutes on the exercise bike. Good stretching after. I am trying to decide on a taper to do for Moab 1/2 marathon a week from saturday. |
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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, 8 mile morning run |
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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 |
| Lunch time run with Dianimal, great weather. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 3.10 | 0.00 | 0.00 | 11.10 |
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5 a.m. run, along the river trail. 8 miles - low energy.
Lunch time run - treadmill 1% grade, 5K time trial 22:35, good effort, ran the first lap at 8:15 pace and then picked up the pace. last .35 of a mile at 6 min mile pace. This was not an all out effort, felt good. I remembered a comment form Hawk Harper, stayed a bit forward and really concentrated on push off. Maybe I have been sitting back in the bucket too much, form breaking down, when getting tired. I am going to work more a pressing the pace some on every run to hopefully improve my avg. pace on easy runs.
B of BS Rools out.
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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 |
| Moring run to Gardner Village and home. Nice morning, may do some stride outs during lunch today. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran the first seven miles to Gardner Village and back home, picked up Sylvia and we ran the last 8 together. Short bursts of ran an hail during the run. Legs felt pretty good. |
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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 |
| Short run with my dog Sammy. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Morning run along the Jordan River Parkway, start tapering for the 1/2 marathon on saturday.
Ran 6 miles at Lunch with Brett, talked of many marathons past and ahead. |
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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 |
| Morning run, easy. |
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| | Race: |
Canyonlands Half Marathon (13.1 Miles) 01:43:47 | | 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 |
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Happy with the effort, not the race plan. I got stuck towards the rear on the start, big mistake on my part. First 4 miles of the half are the fastest and I could not get around the crowd to take full advantage of the downhill. Likely cost me a couple of minutes and much effort running off the road trying to get around runners. Never again, I will crowd to the first 10 % of the runners, my finishing time compared to other net times would have placed me about 365 out of 3,000. This is not counting the couple of minutes I likely lost. Anyway, live and learn.
The race was fun, held the same pace from mile 5 to the end, 7:56 pace.
The big story was my wife Sylvia, she won her division in the 5 mile race. 8:28 pace. I am very proud of her. She knocked 17 seconds a mile off her 5K pace at the SLC running club series.
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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 |
| Morning run at Moab, along the creek parkway to the foothills, beautiful morning. Legs felt good, no hot spots. |
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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 |
| Morning run along the parkway, stopped and did back of the arm pushups, 8 sets of twelve reps. Nice day for a run. Hill repeats tomorrow morning. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 1.75 | 0.00 | 0.00 | 9.00 |
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Hill repeats, 5 x 1/4 mile, and 5 x 1/10 mile. The 1/10 of a mile hill has much steeper than the 1/4 mile hill. Good workout, next week I will start timing each repeat. I am not good with running watches, but will give it a try. Cool down of 5 miles easy.
I am signed up for 4 marathons this year, Salt Lake City, Ogden, Top of Utah and St. George. Sylvia is running Top of Utah and St. George plus the half marathons at Salt Lake and Ogdent. I hope to place in my age division in one of more of these marathons. The race predictor has my Salt Lake time at a 3:40. I need to drop that time below 3:30 for a chance to place at Salt Lake or Ogden. I appears that a 3:20 or under at Top of Utah and St. George would be required for a chance to place depending on who shows up for the race.
*Note, did a hard upper body and leg weight workout yesterday.
Maybe the slower than expected race at Moab will motivate me to pick it up.
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 |
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Easy run, 3 miles with our dog Sammy, dropped the dog off at home, me and Sylvia ran another 4 miles. Hope to run 22 miles in the morning. My legs are a little road worn this week after the 1/2 marathon and the hill training.
It is nice to get in a training grove, I am starting to feel my conditioning improve and my running economy also improve.
It is an exciting time of the year with all the marathons and races coming.
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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 |
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Good effort on tired legs. Nice to have this long run done. Great weather, perfect. I read a runner's world article yesterday on bananas. I ate one before the run and one in the middle. It seems to have helped for energy more than a gel.
I have not yet decided on a goal pace for the SLC marathon. I have ran it twice and stayed on an 8 min mile pace for 20 miles the first one and 13 miles the second time. It is hard to gauge what kind of shape I am in. I will likley go with the 3:40 predictor time and keep that pace the first half and see how I feel. |
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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 |
| Ran a few easy miles with Sylvia to get the blood, latic moving, as they say. No hot spots, legs feel good. Sylvia an Sammmy kept on running. I was tempted to keep going, but, a real easy day is likely best. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Run from State Capital, up city creek 3 and1/2 miles. Good effort up, smooth coming down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.25 | 0.50 | 0.00 | 10.00 |
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Morning run, 4:45 a.m., 8 miles, two short hill killers during the run. Lunch time run on the treadmill with some stretching and riding the bike. I threw in a 1/2 mile at 6:12 pace.
Legs feeling in better shape.
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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 |
| 5 a.m. Run, rain/snow, wet trail today, Gortex good, shoes wet, I want summer. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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Treadmill, 1 mile warmup, 6 miles at a 7:19 pace, 1% grade. 1 mile cool down 8:20 pace.
Heart rate avg. 161 during the 6 miles. Heart rate usually at about 138 to 140 on easy runs.
I am not sure on how to measure this workout, somewhat short of all out race pace, between a tempo run and a threshold run. My most recent 10K was at a 7:31 pace. It is nice to see some improvement. No taper for this workout. My goal, complete this same workout at 7 minute mile pace before the Ogden marathon.
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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, easy, run, my excitement from yesterday's run has been tempered by the heavy legs today. The run felt like the death march at the end of some marathons, Disney World 2006 comes to mind. |
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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 |
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From home, south along the parkway to 700 west and home. Salt Lake Running Co. doing a teaser run for the SL Marathon, many runners on the trail today. I am running the SL Marathon, so, I took gatorade, cliff shots, blocks along the course. What the heck, they were free and there was no charge for running. Started the run with some shoes I am not quite happy with, different model year that my Nike Air Zoom Elites, I could just not get with it. Stopped and home, changed shoes to another model year of Zoom Elites. This year did not have good cushon in the shoe, ran 4 miles with Sylvia and Sammy and then we dropped off Sammy at home. I changed shoes again to my favorite year of Zoom Elites. Although this pair has over 300 miles on them, ran much better the last 7 miles of the run.
Lesson learned, chuck the two pair of shoes I don't like, don't risk injury. I have 6 more pair of the model year I like in the closet, about 1 and 1/2 years of running. To make a long story short, chuck the shoes, don't risk injury.
It is difficult to determine my condition for the SL marathon. I hope the half marathon in Eden next week will give me a better indicator to plan my pace at the marathon.
Lastly, Sylvia is great, she really motivates me on days where I may give up after a dozen miles. She is the best.
P.S. three tri-geeks passed me at the7 mile mark, Rob, said hi, I could not let these three sporters pass me that easy, picked up the pace, passed them and held on for another mile. I may have not been smart to throw in a 7 mininute mile for me during the long run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 201.50 | 28.10 | 11.10 | 0.50 | 0.00 | 241.20 |
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