| 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 | | 159.50 | 42.25 | 4.25 | 0.50 | 0.00 | 206.50 |
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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 |
| Easy run with Sylvia and my dog Sammy. First run since bursa sac on the hip problem. Everything felt good, elephant legs from the two weeks off, some soreness in legs from all the stretching. But, plan on easy runs this week and slowly build back up. I would like to run a 22-24 mile run in the next two weeks before the Ogden Marathon. Nevertheless, it seems I will run the marathon as a training run for the Salt Lake City marathon. Good to be back on the road. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 4.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Good effort after 2 weeks off, legs sore from stretching, leg strengthing, it appears the hip bursa sac has settled down. Good to be back on the road. *Note, the additional stretching over the last two weeks of the calf muscles seems to have given me a little more pep in my step. |
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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, easy around Northwest Multi-purpose/Jordan trail to Rose Park Golf Course, legs a little heavy, coming around. No great running stories to tell today. Yes, I do have a great story, my daughter in-law decided to run with my wife today, great day, the ice is broken, my wife behaved herself and ran the daughter in law's pace. This was a major breakthru as she seems to consider us tough as nails and would run anyone into the ground if we had the opportunity. The door is open, I told her that I would pay for St. George marathon, by her new shoes and a running outfit if she siges up. I give the same deal to any on my kids and their spouses. So far, two sons have run St. George and taken the offer. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nice morning for a run before the weather hits, day-off on thursday, long run with Brett and Frank on friday. Anywhere from 16-22 depending on legs. Monitor hip closely. |
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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 |
| Hard 16, from state capital, to Federal Heights, up to mouth of immargation canyon, to Huntsman Cancer Institute and back to the capital. Hilly course, good effort, harder than easy miles. Ran with Brett and Frank. Hip bursitis seems to be much better, put some more intensity in the workouts next week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery miles, got caught from behind, picked up the pace and ran with Mark, he was training for the SLC Marathon, not in my age div. anyway good effort. fun day. Out B of the S Rools |
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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 |
| With Sylvia, the S of BSRools, beautiful day for a easy run. Ran in new shoes, need some tweeking of the lacing, too tight. Anyway, back to speedwork on tuesday. Good to be on the road again. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 4100 Loop, legs still tired, no pep in the step. Starting an improved diet today. 4 + miles with Dianamal at lunch. *Note, road the excercise bike 5 minutes, did calf and IT band stretches before the run, legs felt good. Tempo run tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 6.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Warmup 1 mile, 6 miles at 7:40 pace, this is marathon pace for me, I hope). Next week race the marathon pace miles. Happy with the mental effort given the 15 days off from running recently. Heart rate 162 at the end, went down to 120 in about 90 seconds. B of BS Rools out. |
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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 |
| Nice morning, mojo not working, B of S Rools out. 7.5 miles, after work, ran 1.5 with my dog sammy. I was going further, but Sammy was not up for the run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run with Dianimal and Davey. Warmup first mile, then 4 miles at 7:25 pace effort with Davey. Pickup into the wind, very good effort. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.50 | 0.00 | 9.50 |
| Nice, morning, 5 a.m. run, full moon. Leg weights, strectching and maybe a couple of 1/4 or 1/2 mile repeats at VO2 Max. (2 x 1/4 at 6:04 pace and leg weights at lunch) Legs felt ok, increase number or repeats to 5 or 6 on monday. |
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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 |
| Good effort on tired legs, was only going 3, but, Salt Lake Marathon teaser run on the Jordan Parkway, gave me motivation to see how many runners I could pass in 9 miles. I passed 22 runners and had one pass me. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Treadmill workout, .5% grade, 2 miles at 7 min mile, 5 miles at 7:30 pace. Good effort. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.50 | 0.50 | 0.00 | 0.00 | 10.00 |
| Wet and snowy, day dreaming on the run not the best idea. I was headed under 4500 south on the Jordan trail, day dreaming, before I could stop I was knee high in water. Not good to get soaking wet with 4 + miles back home. Stay in the moment. B of BS Rools out. Lunch time, treadmill 3 miles. |
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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 |
| Aiport, wing point Golf course and back to work, lunch time run. Nice day |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.50 | 0.00 | 0.00 | 5.00 |
| Easy run, last 1/2 picked up pace to not let a runner pass me before getting home. Long run in the morning. |
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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 |
| No energy day, character builder, last 14 miles with Sylvia, S of BS Rools, she is tough as nails, great wife and running partner. B of BS Rools out. 2 weeks now until the marathon, taper back on mileage and do some speed work. |
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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 |
| Beautiful day, 4 women running in front of me with two pit bulls off the leash. I slowed down and let them go until they either had to take the dirt path or ashphalt path. I wish Murray would enfore the leash laws. I run with mace, but, most runners do not. Anyway, recovered well from the 22 miler, I may do another short run in the afternoon. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 8.00 |
| Light rain, nice morning, may run a couple more miles after work. VO2 Max workout tomorrow, likely 400s or 800s at 6 min mile pace. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.75 | 0.25 | 0.00 | 0.00 | 5.00 |
| Easy day, city creek in the morning. I plan on really giving it a great effort going up for a good workout. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.50 | 0.50 | 0.00 | 0.00 | 9.00 |
| Capital to past the water plant up city creek, great effort, up and down, legs feeling much stronger. Yea, B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy, up tempo on saturday, starting in taper mode for the Ogden Marathon. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice morning, start a taper with less miles, some threshold each run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 159.50 | 42.25 | 4.25 | 0.50 | 0.00 | 206.50 |
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