| 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 | | 20.75 | 26.45 | 0.00 | 0.00 | 91.40 | 138.60 |
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St. George Marathon (26.2 Miles) 00:05:41 | | 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 |
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Nostalgia: In 32 St. George marathons it has only rained twice, today, and 25 years ago for the 1983 St. George marathon. I was one of about 10 runners who had the pleasure of running both today’s and the race 25 years ago. For all you bloggers who now wonder what if it had been a great day, what time could have I ran? The race 25 years ago was not the same as today. It rained cats and dogs, I mean, bath tub wet before the marathon and the first ten miles. The rained then stopped and it was great to the finish. In 1983, I was trying to run a 2:50 to qualify for Boston, ran a 2:55 gun time and always wondered what if. So, I know how some of you feel today.
Pre-Start Stuff and the Start: Sylvie myself stayed warm next to the fire and managed to stay fairly dry before the race. It was fun to hang out with my best buddy. We were fooled at the start of the race, we thought the crowd was moving up after the wheel chair start, wrong, it was the start. Sylvie, rocket starter, ran a 7:06 first mile and left me in the dust after three steps. Sylvie had a very good race, 4:13 after being sick a week before the race.
The Race: The first few miles, likely 5,000 runners passed me before Veyo. I wonder if this is the biggest negative road kill ever. Maybe I did get a course record today and PR.
Veyo: almost all runners were walking. Funny thing about the back of the pack, I heard runners saying: we are walking up Veyo to save energy for later! I ran every step from the bottom of Veyo until the 11 mile aid station and counted approx. 300 runners being passed. They soon passed me back on the downhill. But, it was fun having Bracey Brent passing runners.
Running Encounters: My pre-race thoughts of talking to runners about why they are running a marathon did not work out as few runners were in a talking mood. It was an all business day against the course and the elements. I talked to a few runners and Bev ran with me a few minutes as her designated runners dropped out.
Half Way: I am not sure on my time, but, the 4:30 group passed me at half way. I wish this could have been an all uphill marathon. The downhill from half to mile 17 was not kind on the knee. My plan in running along the side of the run in the dirt did not work out as the road side was mud, water and not runnable.
Mile 17 - Rally Cap: What the heck is a rally cap if you are not a baseball fan? Well, when your team needs a lift, energy, excitement; turn the hat around backwards. Now, this was no usual Rally Cap, it had the names of very special people who had helped me much in the past and I knew would help me again. Although they were not the usual spectators, they were there helping with the rally.
Merrill: long time friend growing up. Merrill short: 7th grade gym class the coach called him a “numb nu….” Because he could not catch a football. I called the coach a couple of choice names and Merrill joined in. We were kicked out of school for two weeks and out of gym class. The old saying I got your back, Merrill had my back today.
Grand Parents: Salt of the earth, made a living from the land, passed on the hard work ethic and pioneer spirit, much missed. They may have not understood a silly marathon, but, they surely supported the hard effort of the day.
Kevin and Karen: some day we will be running the best marathon together, younger brother and sister.
Lou: my father in law, he always called me chief, loved to hear about the Navy, much missed and I’m sure he helped rally the troops today.
Myron: we served together for 15 years, I was his NOC. Myron deserves a big shout out for past and present day support. South Carolina marathon, we had the weekend off from “Training school” in Athens. I had wanted to run the Carolina Marathon, same course as the Olympic trials for women earlier that year, no “A” standard qualifiers as they picked such a darn tough course. Myron drove me for 4 hours, stayed in a junky hotel and supported me while running the marathon. It was like running TOU last 8 miles, for 26.2 – darn tough course.
Last Nine Miles: As I started walking, the knee was ok with walking. But, as soon as I started walking, I also started getting cold for lack of generating body heat. I had stripped down to just my singlet (shorts also). I was then on a mission to find a garbage bag. I soon found one at an aid station, full of garbage, dumped the garbage and put on the bag. I did not care about the banana stink, just had to stay warm.
Not Yet: If you have seen the Robert Downy Jr. film: where he is helping ghosts finish that one last thing before they move on to heaven; in that movie, the darn bus driver keeps showing up too early to pick up one the souls for the trip. During the last several miles I was walk/running on the left side of the road to take pressure off the knee. I had two vans and an ambulance stop and asked me if I was quitting. I kept thinking this running sole is not ready; I have a marathon to finish.
Brent Slow Walker: Sylvie has given me my Indian name as Brent Slow Walker. This worried me, Brent slow walker had to walk as fast as he could go to get under 6 hours. Brent slow walker proceeded to walk and shuffle run to the finish (mission accomplished).
St. George Support Crew: I cannot say enough good things about the volunteers who hung in all those hours to help everyone, especially the back of the packers. I stopped 4 times to have Icy Hot on the knee. As I said thanks, the guy thanked me, for being there so he could put icy hot on me.
Back of the Packers: Now, we may have thoughts about these runners, did they not train hard enough? Are they injured? What gives? Regardless of why they are at the back of the pack, I saw no slackers, they were all trying to move with hast, no waste, to the finish. You could nick name these runners as Hobble Crew (Cody nick name for my running crew that day) Sheldon, one member of the run left me at 17 and finished his 10th St.George, Colleen decided to not start the race because of injury.
Cheers of the Crowd: With amazement, there were still a few supporters along the course cheering and saying good job as I went by, thanks much. Thanks very much to the young girl who ran out on the course to give me a high five, lifted my spirits.
The Finish: It was not exactly a sprint to the finish; it was an 8 min. pace for the last stretch, left turn to the finish. It was nice to have some people left to cheer. A special thanks to an older gentleman who place the medallion around my neck and said well earned, you are a champion. For the moment, what a thought and special thing to say.
Ten Year Club Banquet: We can’t turn down a free meal, also, nice to see the new members. We talked to James for a few minutes and said hi to some other runners. Special tribute to Carlos Valle, we met him 4 yeaars ago at the banquet, great runner and holds old course records for an age division passed away this year. His son ran his first marathon in tribute to his dad and said great things about St. George and how his dad loved this marathon.
Blogger Party: Very nice to meet some of the runners I have not met to include: Michelle, Christi and T-Bean. Also, cannot leave out Tarzan and her chest pound yell. It was also great to talk to old blogging running buddies.
Reflections: I really enjoyed being part of the day. I had no tale of splits or PRs. But, being out there grinding, working and the “great” weather; gave me a memory, a story to tell and with the hope to run another day. |
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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 | 2.50 | 2.50 |
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Bike ride to loosen the legs. The legs feel fine, the knee has some issues.
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 |
| Upper body weights - recovery mode |
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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 | 6.40 | 6.40 |
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Bike commute, 27.7 miles. The bike commute will soon come to an end. I need a plan for cross-training this winter. It has been kind of an emotional week, glad to have ran and finished the marathon. I made a deal with Colleen today. If she can get so she can run/walk, we will do the next marathon together.
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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 | 1.00 | 1.00 |
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Good intentions gone down. I started this morning with the intend to ride 40 to 50 miles. I was off to a great start until I hit a wood foot bridge on the parkway. The foot bridge was wet. I hit the bridge going too fast and the wheels came out from under me. I have a big strawberry on my right side and several skinned knee areas. Also, mild sprain of the wrist. What really hurts, bent the wheel on my bike that ended the ride. The bike is now in the shop to get fixed.
Axiom for riding a bike: It is not if you will fall, it is when and how many times. This was my first fall this year, not bad for about 3,000 miles this year.
Stay Kool, training wheels, B of BS Rools out
Recovery note, fully recovered from the marathon and knee back to where it was before the marathon, no further injury.
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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 | 6.00 | 6.00 |
| 90 minutes Nordic Trak and 60 minutes spin bike, convert to 6 cross training miles. |
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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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Upper body weights, bench press, curls, etc. It is nice to have workout room in the basement, Direct TV, great spin bike and Nordic Trak. But, I would rather be outside.
*Note, about weights, per doctor, lifing weights increases the absorbsion of calcium for strong bones.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Monday Morning, this is the first morning, 4:20 a.m. run for several months. It was great morning with the moon peacking thru the clouds. It was not quite a moon shawdow morning, so left Cat at home. Now, my running, if it can be called running. Somehow, I need to learn to run smooth. Each run, I think it, try to improve, etc. I plan on running three days this week for the first time in almost 6 months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.25 | 0.00 | 0.00 | 3.00 | 3.25 |
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Early morning, gym workout, 30 minutes spin bike, 30 minutes eliptical. circuit weights upper body. Ran .25 on the treadmill, 2% grade, 8 min pace, no brace. The treadmill run was a trial run of sorts. I need a way to run hard without bothering the knee. Tomorrow's run will be the real test. *Note, got my bike fixed after the crash last friday, $70 later. Maybe I am not a kid, but, old Please follow Fast Running Blog policy regarding vulgar language land is no where in the future.
Stay Kool, Push, 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 | 2.50 | 2.50 |
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Cross training - spin bike - new IPOD, old time rock n roll
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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 | 5.00 | 5.00 |
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Spin bike, 60 minutes, 20 miles, moderate effort. Friday plan: run 10 miles and ride 30 miles.
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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 | 2.50 | 12.50 |
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Early morning run, moon lite, very pleasant. The aches and pains from the marathon decided to run along withe me. Bagged the 30 mile bike ride because of gear problems on the bike, rode the bike for 11 miles. I may ride the spinner or do the Nordic trak later today. Chores today, start getting ready for winter, yuck, I took the snow blower for a tuneup and started putting away outside stuff.
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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 | 8.00 | 8.00 |
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Cross training day - 90 minutes spin bike and 60 minutes Nordic trak, while watching the Utes win, sorry BYU who? Fans.
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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 | 2.50 | 2.50 |
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Commando points given today - Bike ride, stopped and talked to Rob, PRed at St.George in the weather, major commando points.
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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 |
| 60 minutes spin bike - upper body weights |
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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 | 1.50 | 1.50 |
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30 min eliptical - boring blog entry
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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 | 5.50 | 5.50 |
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65 minutes excercise bike, 22.5 miles (good effort) My journey was not meant to travel miles and arrive without leaving. The ground under my feet, shall always be so sweet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 5.00 | 10.50 |
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Early morning spin class, have not done a spin class for some time. The instructor was nice, hard core biker chicka. The other students in the class reminder me of races where no one wants to be on the starting line. After getting home from the spin class, ran 5.5 miles along the parkway. This was followed with 100 ball crunches, bench press, curls, etc and ball hamstring excercises. Now I am recovered from St. George, start building up base.
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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 | 9.00 | 9.00 |
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Nordic trak, 75 minutes while watching the BYU game. 20 miles bike ride along the Jordan trail. It was a great day. Except, Sylive does not feel well. Sammny tripped she running a couple of days ago, really banged up her knees and shoulder.
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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 | 5.00 | 5.00 |
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Hard 30 minutes on the spin bike - 11 miles
Hard 30 minutes on the eliptical
Sylvie Injury: Sylvie has two bruised knees, Sammy tripping her, banged up shoulder, hurt pride. She is hoping for a couple of easy miles today.
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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 cardio today - weights - Fire it up in the morning.
Mountain BikeWatch: My quest, find a great full suspension mountain bike full suspension this winter for under $2,000. I need a good hard fun cross training venue that uplifts the spirit. No better place than on the mountain trails.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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Spinning Wheels - 21.66 miles - good effort, avg. HR 155
I was at a spinning class last week, the instructor asked, what do you want out of the last 10 minutes of the class? No one in the class spoke up, I remembered an Obama speech about a little old lady at a fire house who was the town cryer, who's cry: "fire it up". Well, without hesitation, I said fire it up. The instructor, hard core biker chick fired it up.
Well, why am I telling this story? For the first time in months, I have two days off from exercising in less that a week. My nfew motto: fire it up. fire it up, fire it up. No excuses to rest on my getting fatter duff.
Stay Kool, Fire 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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66 minutes Nordic trak, upper body weights. Fired UP - Tomorrow is Da Day, without Da Bears
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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50 miles on the bike, 1 hr spinning class with 10 min. warmup, then 30 miles on the Jordan trail. It was a great fall day for a bike ride.
The hard core biker cicka led the spin class today, nice workout. From a guy's point of view, who has better looking legs, biker chickas or runner chickas. Who knows, they all look in great shape.
Stay Kool, Fire It UP, 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 | | 20.75 | 26.45 | 0.00 | 0.00 | 91.40 | 138.60 |
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