| 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 | | 114.32 | 5.45 | 6.50 | 0.00 | 8.00 | 134.27 |
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Striders 10K (6.2 Miles) 00:48:41, Place overall: 66, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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Changed my mind, was not going to call this a race, pin on a number, it is a race, Ran the Striders 10K today, It was a good rac today with great weather. Ran the first half about 22 minute 5k, not on my game today (legs beat up from the 15K last week and hill work), effort is what counts. The second half was kind of a grinder up the hills. The toughest hill, seemed like a mile long with a steep grade most of the way, passed about 20 runners this mile and had one pass me back before the finish. Considering how trashed my legs were before the race, happy with the effort. Me and Sylvie are getting a massage today, 20 miles tomorrow, hills on tuesday and then taper for Moab next saturday.
By the way, met Dee today as he passed me after we crested the first big hill, he looked strong today.
Congrads to FRB, they kicked butt today at the striders 10K.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Body Be Good Miles - 8 min miles to 4500 south and home, a few runners on the trail. Legs a little like Jelly after the race and then an hour massage yesterday. Not sure on the best way to taper for the 1/2 next saturday, my read a few articles on the Web. I have been debating whether to run hills tuesday morning or go to the track with the Blacksheep. It seems the track workout is easier to recover from than the hills. Anyway, just babbling on here.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Body Be Good Miles - Nice morning, legs still feeling the love from the 10K race saturday. 8 miles along the parkway.
Body A Litte Better Miles - Lunch time run with Colleen, 8 miles, did not expect to get 16 today. Nice to get in a few extra miles with Colleen. Nice to give Colleen the gas sometimes about her being the course record holder in her division at St.Geroge. She is a good sport. Real easy the next 4 days.
Stay Kool, 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at Rest Miles - I took a few minutes today reading some of the blogs, did not comment on many. But, learned much, the question, will it stick.
Stay Kool, Resting, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.57 | 0.00 | 0.00 | 0.00 | 0.00 | 8.57 |
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Body Be Good Miles - 4:15 am run, south along the parkway, dark, dark, ran a 1/4 past the turnaround point. Day dreaming in the dark?
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.25 | 1.50 | 0.00 | 0.00 | 4.00 |
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Treadmill run, easy mile warmup, then 6 x 200 yrd striders at 6:30 pace with a 200 yrd recover at 8 min mile pace. Last three quarters, ran 1/2 marathon pace for 200 yrds of each quarter. Wow, this entry is kind of technical, not like me.
As usual, pre-race aches and pains, will be gone on race day.
Stay Kool, miss the miles, 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 | | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 4.17 |
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Easy morning run, see you at Moab?
B of BS Rools out
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Moab 5 Miler (5 Miles) 00:34:30, Place overall: 18, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 5.00 | 0.00 | 0.00 | 5.50 |
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Pre-Race Injury Week: Slight pull of the right quad on tues. or Wed., hoped it would get better before race day. Ran an easy 4 miles Friday morning, stopped several times with a shooting pain. During our drive to Moab, decided to switch to the 5 miler, hard decision, tried to look long term. When we arrived at Moab (hotel), spend quite a bit of time with Sylvie massaging the quad and me massaging her upper hammy with hut tub time.
Pre-Race Day – Nice morning for the race, warmest I can remember at the start. We met Paul and Bethany before the race wandering the same trail as us. Paul and Bethany are such nice, great, people. Amazing that one of the of the top 20 long-distance runners in the county is at the start of the 5-miler, likely known to only a few runners. Running is pretty darn amazing where average Joes, like myself, get to talk running with one of the top runners. Nice to meet Bethany, great smile and seemed a little worried before the race. Not to worry, she would run great. Races can be nerve racking for any runner. Once the gun goes off, just do your best.
Pre-Race Warm Up – Ran ½ mile down the road to the start with Sylvie, did about three short striders to see how the quad would feel? Soon found out that I needed to stay up towards the ball of my feet and work the quad more.
Race Start – lost track of Paul and Bethany before the start. Sylvie was right next to me; we were about 5 rows back. I knew it would be a slow starting, as several young kids were up on the starting line and in the first few rows. Also, a Native American running team (warriors) about 10 of them were also on the starting line. It took 4 seconds to cross the start line. Sylvie is much better at working thru traffic than me. I finally got free after about ¼ mile and passed Sylvie shortly after. Also, Sylvie is fast on the downhill.
Mile 1 – 6:38 split – (my Garmin time) downhill mile, likely the fastest mile of the 5 miles. This mile was about right on as planned, no quad issues, as the second mile had the dragon hill (Chad’s name for the hill), needed some time in the bank. During this mile, settled into a pace trying to stay in contact with a Gray male gray haired runner ahead of me. It appeared he might be the only one in my division ahead of me.
Mile 2 – 7:15 split – Darn, gave some time back to the course, 15 seconds gone to the dragon. (Keep working on those hills). Hill note – passed 4 runners on the hill and had no one pass me. (Felt good about that).
Mile 3 - 6:58 split – This mile was kind of a gut check – slight head wind as we came out of the canyon, under the road with a little uphill, followed a slight cresting hill. I really worked hard on this mile to stay close 7 min. miles. As I hit the three-mile marker I could hear two runners right behind me, one woman (3rd woman overall) on one guy. They got right behind me and were pacing off me. This kind of irritated me, did a strider pickup for about 15 seconds to get them off my tail. I have not done something like this in a race for years. Luckily, was able to recover and get back on pace.
Mile 4 – 6:52 split – This mile is a faster mile with gradual downhill an turn towards the home stretch. I had the male behind me pass me at the turn. The woman also passed me just after the water stop. I decided to stay right on her heels as long as possible and return the favor.
Mile 5 – 6:47 split – I stayed on the young lady’s heels as we make the turn for home. As we were headed for the finish, about 200 yards left, I was on her right, just a half step behind, and she was running me into the fence. At that time, slowed down one step and moved to her left and gave it everything I had to the finish. I don’t know if it was race tactics on her part, or she was just trying to make it to the finish. Anyway, geezered the 3rd woman by 3 seconds. She did give me a high five at the finish, and said good race.
Post Race Finish Line – I did not stop my Garmin when crossing the finish for a few seconds, race results had me at a net 34:22 and gun time of 34:26. I think the official time was off by a few seconds. I will call it fair with a 34:30. Funny thing happened, old geezer thing. Four of us guys all finished within seconds of each other. One guy asked us what division we were all in, we were all in different divisions, we did almost a football huddle and did hands on top of each other, this one was for the old timers. I hurried back on the course to run Sylvie in, she did not need it, she saw me before I seen her and was running great, especially considering her injury.
After the race – came back after a shower to see the results, Sylvie was 4th and by some darn luck, I was 1st. *Note, the best 55-59 runner that day was in the half-marathon, Lloyd, he beat me at both the 5K and 15K at the SLTC series. So, never get too excited about 1st, just as easy could have been 10th. Glad to have ran hard and got 1st as it means that I do not need to enter the lottery next year, auto-entry. Paul won his division and would have won the half or 5 miler if he were injury free. I guess Paul skipped Benjamin as he moves down the blogger PR list, as I was his victim that day. Good to see him coming back from the injury. Talked to Cody, Paul and Bethany in the awards area. Cody ran a great race 1:18 on a very tough, non PR course, Bethany ran great, she just started running in October. I expect to get chicked by her some time in the future, but, she will need to work hard to make it happen. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| Moab, early morning run, sunset breaking, beautiful sight. Ran two miles and then ran with Colleen and Trudy. We ran up towards slick rock, around town and back to the motel. It was a great run. Colleen ran 18 yesterday in the morning as she did not get in the race. She ran great this morning. She seems to really be coming back into shape. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.42 | 0.00 | 0.00 | 0.00 | 0.00 | 8.42 |
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Body Be Good Miles - tough slow day, nice morning temp. and run. Stiff behind the knee today, some internet research needed on remedies.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.14 | 0.00 | 0.00 | 0.00 | 0.00 | 10.14 |
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Body Get Better Miles - Nice morning, slow as she goes, foam roller helped.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.42 | 0.00 | 0.00 | 0.00 | 0.00 | 8.42 |
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Body Getting Better Miles - Very nice morning for a run, light cloud adding light. It is so nice to run on the trail without ice and snow, what a pleasure. Knee update, foam roller and single leg sqaut type excercises helping. The run today only had a few small pangs of hey I'm her pain.
Stay Kool, 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at R & R - Skipping the striders 10 miler saturday, also, taking the next few days off to make sure the knee feels better. I am already having running withdrawal pains - will I gain 45 pounds in one week, will I lose conditioning, will I still remember how to run, will I lose blogging buddies and will I go stir crazy? The knee feels like I should not ride a back, eliptical, etc. for a few days.
Stay Kool, having cheese with my whine, 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at Rest Miles - Virtual miles, many, reading the race reports, need my daily fix of running somehow.
B of BS Rools out
Great racing weekend for the bloggers again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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Body Get Better Miles - ran a few easy miles to gauge the knee and quad. The quad is still a little strained and need a little tweeked. The one leg 45 degree squats seem to be helping.
Nice to read all the race reports from saturday. There are some tough and dedicated runners on the blog.
Stay Kool, 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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Body Getting Better Miles - Nice morning for a run. The walkers are starting to appear from winter hibernation. The dogs are barking, the ducks starting love crazy and the two little house finches have came back to nest in our front yard bush. Also, bought a 2007 semi-new honda ridgeline saturday, my old truck is done. How does this all relate to running, don't know, but thats blogging. I am always scared of the doctor, today is the day.
Stay Kool, recover and to the next adventure, B of BS Rools out
Dr. Appt. I have never had so much attention, medical student, resident doctor and the doctor. Bottom, line, my knees could last another 30 years of running. But: take heed,:
1. Don't do leg presses more than my body weight, high reps
2. Strenghten my hip adductors, high reps, low weight - will help stabalize the knees
3. Strengthen quad muscles, high reps.
4. Ice and heat three times a day
5. Two aleve with breakfast and dinner the next week.
6. Cut back to 30 miles a week the next couple of weeks, basically every other day running.
7. The most painful advice, cut my running back to 50 miles a week, get my long run and quality workout in and cross train. The 70 a week has been fun.
Well, it is more important to be in the race and finish, than not be in the race. Stay Kool |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No Miles - Body at Rest - leg excercises per the Doc. Mike had some good advice, once the knee heals up, cross train the heck out of it with the 50 miles per week.
Stay Kool - Bloggers, loggers, doggers blue, See you at Striders, True and True
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 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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30 minutes spin bike, light resistance, seemed ok, did my numerous leg excercises and foam roller. I should know better after all these years of running, keep the supporting muscles strong, abductors and quads.
Stay Kool, 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 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Body Get Better Miles - 30 minutes on the ARC machine, kind of a cross between a stairmaster and eliptical. Upper body circuit weights, abductors, stretches, thinking about a cheeseburger, back to stretching, thinking about a shake, back to one-leg squats.
Ran 15 steps on the treadmill, no quite ready for running.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Body Get Better Miles - Leg (quad) are fine, knee not quite ready yet,. 1/2 mile at 8:30 pace, abductors, foam roller, strecthes, etc. Note, this may not interest bloggers, right leg shorter than the left, has never bothered me. I took off my left sock after the first 1/4, ran the second quarter with the right foot with sock, a fraction higher, felt better. Such a small difference? I many try an insert and see how it feels.
Stay Kool, B of BS Rools out
Thanks to all the bloggies caring, injuires, unfortunately are part of running, we have all had them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
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Body Getting Better Miles - Ran three miles with Sammy and Sylvie, we then dropped Sylvie off at home. Knee felt ok at a slow and easy pace. Me and Sylvie then went out for another 5.3. Knee felt ok until we ran on a dirt trail for mile. It tells me to kept working hard on those supporting muscles. Many dogs, bikers and walkers on the trail. I tried an insert on my left shoe heal. Who knows, felt funny, did it help? Good to be back pounding the pavement in the sunshine. Sylvie threw in a few pickups today, never got chicked, but did not feel like running all out.
Stay Kool, 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 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Body at a Stand Still - 1 hr on the Arc machine this morning. Hamstring ball excercises, one leg squats, stretching, abductors, etc. Went bonkers saturday, knee is just not coming around. Call the Dr. again today, somewhat frustrating. On the positive side, had a fun day on easter with the family. My oldest daughter has decided it is time to have a baby. Well, Sylvie bought a high chair for her, Eddie Bauer, cherry wood. What does this have to do with running, nothing.
Needle work Today, without the thimble - Got a cortizone shot in the knee. Well, tough decision. No running for about a week, maybe some light spinning in a few days. Dr. says if this does not get it better, MRI to see if there is a tear and maybe orthoscopic to clean up the calcuim deposits (or something like that). Nice of the Dr. to fit me into a full schedule, took some begging. The Dr. is sympathic towards runners, John Cahill, is one of his patients.
Stay Kool, 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Body at R & R - Upper body circuit weights and a bunch of other excercises for the legs.
*Note, funny sight, a runner was standing in the middle of the road, Garmin in hand, looking confused, turning in circles, appeared to be trying to get locked in. A couple of minutes can seem like an enternity when you ready to run.
Comizerated with Colleen today, she has the same injury, but more acute. Lesson learned do hills during the winter. I may not run a step until striders, just try and get over this.
I have not written off any races yet, the only one missed was the striders 10 miler.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Body of Water - Acqu Jog today with Colleen, 45 minutes, much tougher than I expected. Knee was ok. Converted to 2 miles actual running. Feel better today, it felt somewhat like running.
Stay Kool, 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 | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Going Stir Crazy Miles - Ye of little patience, that be me. Did not plan on running until stiders half. Knee feeling about 90%. Started by riding the excercise bike for 30 minutes. As I was finishing the 30 minutes (bike times out), John shows up and hops on a treadmill. I decided to give the treadmill a try for a mile. Ran 1 mile warmup starting at 8 min mile and progressed to 7 min mile pace starting with the 5th quarter, then ran 2 miles at 7 minute mile pace (had to run the same pace as John). Legs felt pretty good considering the time off. I then got back on the excercise bike for another 30 min. and ran another mile at 8:30 pace, then back on the excercise bike for 30 minutes.
Total 90 min. excercise bike and 4 miles.
Self assessment of the knee - keep doing the excercises, they are helping.
Air Darkhorse - listened to Running Against the Wind 3 times while riding the bike. The IPOD got me by those nasty fake exercise bike miles.
Stay Kool, 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Sunshine Easy Miles - run with Sylie, many runners on the parkway, Salt Lake Company Teaser run, seen a couple of runners we know. We both had semi-tired legs today. It felt good to get outside and run. Pushed into the wind the first mile, my natural tendency. *Note, my legs are somewhat sore and tired from all the rehab excercises, now icing the inside knee as I write this blog. We have a couples massage this afternoon. Thoughts about next saturday strider, need to get into a groove, running strong and confident with each foot step. So much for the rambling.
Stay Kool, 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Odd Duck in Water Run - Aqua ran for two 2 hours at Murray Park Center this morning. What an odd thing for two hours. Ran with the current on the lazy river. Several families with little kiddies showed up. I sure they thought, wish this old guy would go home and get out of the lazy river. Anyway, it was fun in an odd way. I not sure on how to evaluate the run, equivalent, effort, etc. I remember a story about Joan Benoit, 10 days before the Olypic trials she and orthoscopic surgery and did aqua jogging. She won the trials and the gold. If it is good enough for Joan it must be great for me. By the way, have met her and have her autograph. I think she has qualified for 4 or 5 Olympic trial marathons.
Converted the two hours into 6 miles as I can walk 20 minute miles and the speed felt about the same although the effort was much more than a slow walk. One last comment about Acqa Jogging in waist deep water. I would highly recommend it if you have a pool near by, low impact, easy on the knee and likely easy on other type injuris. It at least makes you feel like you are somewhat running, good postive vibes. *Note, based on Kerry's comments on heart rate 120 close to 11 minute miles, changed miles to 10.
Dryed off and did inside and outside hip aductors on the weight machines along with hamstring curls.
Stay Kool, Odd Duck Running, B of BS Rools Out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 114.32 | 5.45 | 6.50 | 0.00 | 8.00 | 134.27 |
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