BS Rools

October 31, 2024

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.257.653.100.000.0013.00

Interesting Day, one of those days, stay in bed, just rest all day, yada, yada, yada.  As Sylvie was leaving for a few hours, what to do with my time?  Vacuum - no, read a book about vampires - no, headed for the gym as it was snowing outside.  I had no workout in mind, anywhere froma 2 mile easy run to a 20 long run.  I am not always a great planner of workouts, often run how I feel, rather than a set schedule. 

Took my X-mas shoes to the gym, wanted to see if they could replace my current racing shoes.  After the run, they may be a replacement for the winter series races coming up.  Nike Air Zoom Elite, women size 11, not too femmy of a color, light blue and may match the Fast Running Blogger singlet. 

Decided to complete a progressive marathon pace type run for the first hour, (7.65 miles) the treadmill times out after an hour.  Started at 7.6 speed and ended 8.2 speed, avg. pace 7:45 adjusted for treadmill conversion.  Rest, 2 minute walk break with Power Aid and a Tiger's Milk Bar.  Avg heart rate 146

I then decided to do a progressive tempo run/5K time trial,  3.1 miles in 21:23, very close to my 21:19 best of 2008.  Started at 8.6 pace at ended the last quarter at 6 min mile pace.  Happy with the effort after already having run 7.65 miles at marathon pace.  Rest 2 minutes with Power Aid.  Avg heart rate 154

Easy miles 2.25 cool down at 8:15 pace.  Avg Heart rate 138

Last note, read Cody's comments/questions about treadmill conversion.  I really don't think all treadmill conversions are created equal.  The STAR treadmill is certainly a 1% grade conversion.  The Precor is much closer to actual road pace.  We have these two treadmills in our gym, right next to each other.  I have run 3 or 4 hundred miles on each, the Precor is definity closer to outside road pace.  Many of the runners at work will not run on the Precor as they claim it tires out their legs more than the road. 

B of BS Rools out

 

 

Weight: 0.00Calories: 0.00
Comments
From steve ashbaker on Sun, Dec 30, 2007 at 16:11:29

Yes Brent, I also believe that the Precor more closely resembles road pace. I have tested many and that one if set at.5% incline is very close. I suspect it is because of the deck's energy absorbing factor and the calibrated speed of the mill itself. Especially when it is new. The mill is not very friendly towards cheating, ie-skipping or gliding under the belt etc.

From steve ashbaker on Sun, Dec 30, 2007 at 16:13:59

They tend to run a little fast pace wise also. Just my observations so take it for what it is worth

From Mike Warren on Sun, Dec 30, 2007 at 20:34:03

Wow, what a great workout, Very, Very, nice! Thanks for your thoughts on the Ogden marathon, much appreciated. I hope I get the chance to meet you there. Keep the good work up!

From Tom on Sun, Dec 30, 2007 at 21:05:27

Brent you're an animal! Quite the workout, I don't know how you did that on the dreadmill.

But I was wondering....what's up with the women's shoes? Is there some training secret I don't know about? Should I be wearing women's shoes in my training?

See ya at the races.

From Cody on Sun, Dec 30, 2007 at 22:43:37

Nice Job on the Workout. Interesting thoughts on the treadmills. I haven't used either of those treadmills. Mine (Nordic Track) has an adjustable deck for cushioning. I have it set as soft as it will go to reduce impact on the joints. Not sure how that would compare to the Precor. Hmmm

Oh and I am pretty sure the women's FRB singlet will match the shoes perfectly....

From Michelle on Sun, Dec 30, 2007 at 23:32:53

Thanks again Brent! I was pretty pleased with the run although a little slow, It was totally unplanned and so that was a bonus for me! It didn't seem to terrible except for the first 3 miles and it just took a minute to get into the run!!!

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