BS Rools

Striders 5K

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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"

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sat, Feb 16, 2008

Race: Striders 5K (3.1 Miles) 00:23:06, Place overall: 56, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
7.10	0.00	3.10	0.00	0.00	10.20

Wakeup Call, Big Time: Run all the miles you want on the flat, you will be good on the flat. Striders 5K, after not running hills since St.George, the hills were brutal. I will add more details once I find out my time, place and give this day some thought for future training.

Short race description:

The course was just as expected from talking to other runners. I did expect to be stronger getting up the hills after all the miles I have ran the last few months. That part was disappointing. Positive side, passed several runners on each downhill portion and never got passed back. Had one runner pass me towards the end, dropped three runners ahead of me in the last mile. Very happy with my legs on the downhill recovering from the uphill. Ran 1 mile warmup, one mile cooldown and then ran another 5 miles when I got home. The temp felt about 15 to 20 with the slight wind. Sylvie had a good race.

Reading Sasha's comments on Andy's race, race about 1 minute slower than a flat PR 5K. Comparing this race to the SLTC 5K three weeks ago, 1 min 37 seconds slower. This tells me I am 37 seconds slower (conditioning for hills) than another runner running the same flat 5K in the same time. Maybe this is not scientific, but, does not take an expert to direct training towards hills. (minor note - first place guy in my division has me by 6 seconds, need get the time back the next race)

Takeaway form the race, hills, hills and more hills.

Flat Lander, B of BS Rools out

Weight: 0.00	Calories: 0.00

Comments

From Sylvie on Sat, Feb 16, 2008 at 15:02:16

Brent, You Always do great and I'm perfectivly objective.

Sylvie over and out

From Tom on Sat, Feb 16, 2008 at 15:15:35

Yes indeed Brent I agree you always run a tough race. I've been having trouble on hills myself lately since I hardly ever run them over winter. Come summer/fall we'll be Kings of the Hills, or perhaps Kings of the over-the-hills.

From Sasha Pachev on Sat, Feb 16, 2008 at 16:52:17

Either that, or I underestimated the race slowdown. Also, one minute would be for somebody running in the 17 minute range. For 23 minutes it would be closer to 1:20. You must also factor in the residual fatigue from the 10 K a week ago.

From Mike Warren on Sat, Feb 16, 2008 at 18:23:01

Brent, time to hit the hills! Look at the HUGE miles you have been running. No taper and still a very respectable time. I would guess with a proper taper, considering your big time miles, a PR is lurking near by. Really Brent, with the miles we have been running, even when I take 1 day a little easier or a day off, I can really turn it on. I know the miles are affecting you, but will pay off later on. Great job!!

From Brent on Sat, Feb 16, 2008 at 20:11:16

Sylvie - thanks for the "objective" support

Tom - hills, hills, I am also incorporating some quad excercises, via Peak Performance, squats, hopping, etc. Something about nerves firing for power and leg turnover.

Sasha - your comments to Sylvie, likely relate to me, changed my normal eating before race day, usually have a banana, orange, powerbar and gatorade. We were running late. May have contributed.

Mike - your right, I am not superman, no taper, high miles and now I'm trying to incorporate high miles with racing. It will take some adjustment.

Bottom Line: suck it up and get back training for a better race.

From Jody on Sat, Feb 16, 2008 at 20:36:50

Great job today!! It is hard not to compare races, but each is different and unique in their own way. Striders is very difficult with the hills and to only finish 1:37 slower than SL is not bad. Keep up the great training and you will be rewarded.

From Cody on Sat, Feb 16, 2008 at 21:22:13

Brent- you are on track! You ran well, no worries. Nothing like an early cold, windy, hilly race to test the Rools. We all found out our weaknesses today.... I hope to see you at the 10K.

From MichelleL on Sun, Feb 17, 2008 at 10:18:34

So Brent, you have been running higher mileage, and I would say that there is some fatigue from your body getting used to them. The races you run that you don't taper for within high mileage tend to not accurately reflect what you are capable of. So why don't you have your PR's for races besides the marathon on the left? Your readers demand them!

50 commando points for passing three people in the last mile and working those downhills.

From Bethany on Sun, Feb 17, 2008 at 12:55:25

No matter what you say, you did great! Getting the mileage you have and no hill training, awesome. Great race!

From saamijeff on Sun, Feb 17, 2008 at 13:05:47

I had the same problem in my 5K. Two good miles and one horrible one on the big hills. I know the answer is more hill work.....I just don't like it. For me it hurt more watching my youngest (17) cruise up that hill like it was flat. Oh well us old guys can still learn something and can do fine as long as we do the work.

From Lybi on Sun, Feb 17, 2008 at 15:13:44

All I can say is better you than me! (JK) Sounds like a really tough course, Brent. I'm fatigued just from reading about it! But I think Sasha is totally right. You may not have been totally recovered from racing hard just 1 week ago. Great job, very inspiring! 20 commando points for running in the super cold, 20 for passing all those people at the end, 10 points for tough mental attitude--50 total.

From Dave Holt on Sun, Feb 17, 2008 at 21:12:27

Time to get down here and hit a few hilly runs with the SG club! Good work Brent!

From Jon on Sun, Feb 17, 2008 at 21:45:39

Nice job today- too bad we all didn't get a chance to see each other and talk a bit after the race.

From Christi on Sat, Feb 23, 2008 at 13:32:05

Sorry the time wasn't what you wanted (although it still looks SWEET to me) Good job! (the hills sound no fun)

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