| 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 | | 157.80 | 45.20 | 8.80 | 5.00 | 0.00 | 216.80 |
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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 |
| Taper city |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 2.00 | 0.80 | 0.00 | 0.00 | 6.00 |
| Taper, 7X 200 yrds at threshold pace, 2 marathon pace miles. Easy day. Taper city. |
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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 |
| Nice morning, legs feel zippy. |
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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 |
| Taper, Taper |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Ogden Marathon, excellent effort given recent injuries. 3:34, 4th in division. Old timer division (55-59). Ran with Brett and Frank first 12 miles at about a 7:45 pace, a little agressive for me right now. Brent of BS Rools out. Syliva, S of BS Rools placed 2nd in her division at the Ogden half-marathon, tough as nails effort after having major surgery last year. |
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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 |
| Recovery run to check for hot spots and potential injury after the marathon. No hot spots. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 8 min mile pace, legs felt good after the marathon. Ran a couple of MP miles for leg turnover. B of BS Rools out. 3 mile run with Dianamal at lunch. |
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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 does it. Nice morning. |
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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 |
| Nice morning, cruise intervals tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 6 x 1/2 mile at 6:50 pace. I really need to start working on more up tempo runs. Legs felt pretty good after the marathon last 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 |
| Paced Sylvia on a tempo run today a 8 min mile pace. Her running gets much better as the weather gets warmer because of her breathing. This was an enjoyable run as it made me feel I was helping her. 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 |
| Easy day, tired legs, not enough sleep. Dragging. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| 2 x 1/2 mile at 6:10 pace 6 x 1/4 mile at 6:10 pace Full recovery between repeats. *Note, 1/2 mile repeat the first and last repeat to judge if 1/2 could be done on tired legs and the repeats were not too hard. Goal, reduce the recovery time to a quarter mile jog (8:30 pace) instead of walking. Good effort, concentration, etc. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Capital to City Creek Canyon, up 3 and 1/2 miles and back. Ran with Brett, good effort after intervals yesterday. Legs seem to be coming around to better shape. 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 |
| 4100 South on the river loop. Easy recovery run. |
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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 |
| Run with S of BS Rools, great morning for a run with my wife. |
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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 |
| Last 6 with dog Sammy and wife Sylvia. Tired legs, tried Accel gel on this run, legs felt tired, but not dead. I am going to try Accel Gel at the SLC Marathon, 1 every 4 miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 8:10 pace. Note, tired legs. This is odd to record these miles as MP miles. Althought this is the pace I ran a marathon at two weeks ago, it is also the pace I run my easy runs at. Should I call all my easy runs at MP miles? |
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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 |
| Parkway, easy run, threshold plus last half mile to catch and pass 3 runners before I made it home. Good motivation to always catch other runners. B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 2.50 | 0.00 | 9.00 |
| 1 mile warmup, 10 x 1/4 mile repeats, at 6:10 pace, fully recovery between repeats. 3 easy miles along the river after work. 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 |
| 5 a.m. run, nice morning, south on the parkway, 4 1/2 and back home. No other runners seen, surprising that more runners don't run when we have beautiful mornings this time of year. Anyway, legs a little weiry from yesterday. Easy 3 on friday, Magna 5k on saturday. 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 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Magna 5k, first two miles downhill with a head wind. Good effort, kinda bonked the last mile. 21:21 - Sylvia, 24:55. Good for old timers, first 5K of the year with little 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 |
| Easy, recovery run, small calf strain from the 5K. Not all together happy with the 5K time. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 4 X 1/4 hills at threshold pace 4 miles with Sylvia and Sammy, Rest legs, get ready for SL Marathon. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.80 | 0.00 | 0.20 | 0.00 | 0.00 | 3.00 |
| Easy miles with one strideout. 3 more easy on Wed with 6 strideouts of 200 yrds. Marathon coming on saturday. SLC B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.80 | 0.00 | 0.20 | 0.00 | 0.00 | 4.00 |
| Easy run, taper city, B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 157.80 | 45.20 | 8.80 | 5.00 | 0.00 | 216.80 |
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| Weight: 0.00 | Calories: 0.00 | |
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