| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 55.69 | 9.00 | 2.30 | 0.00 | 0.00 | 66.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.37 | 0.00 | 0.00 | 0.00 | 0.00 | 8.37 |
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Early run, skiff of snow on the trail made the morning a pretty sight. Footing was still steady and careful as she goes. It is hard to get a true sense of fitness this time of year when the conditions slow your down. Some runners have mentioned how slow they feel, me too. May run a few more miles this afternoon.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 9.00 | 0.00 | 0.00 | 0.00 | 12.10 |
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Dreadmill, treadmill, what a morning. My ipod went out 1/2 lap into the warmup mile. Oh boy, had to depend on my own concentration without music for 10 miles and I can be pretty boring sometimes trying to entertain myself. The treadmill is an interesting animal. I gradually increased the pace to 8.4 speed and ran that pace for the last 9 miles. (Total time for the ten miles 1:11:52, about 1 min. 8 seconds faster than last week). 7:10 treadmill converted pace for the last 9 miles. Happy with the tempo run. Ran the last 1/4 at 6 min. mile pace. Thoughts about concentration, my legs felt about done a 14 laps, I just told myself to hang on until 20 laps, then another goal and another goal, made it the 10 miles.
I am still not quite sure if I am doing the Tinman tempo runs at the right pace. My 5K race pace is about 6:54 and running 7:10 pace for 9 mile tempo? Just does not seem to make sense some times. I remember Lybi saying how can you run a half marathon, it was downhill Hobblecreek, at the same pace as a 5K. Good question? Maybe these old legs know only one fast pace. Anyway, so much for the rambling. I plan on doing some type of hill workout later in the week.
Lunch time run, excercise bike 5 minutes to loosen up and 2 miles at 8:10 pace on the treadmill.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.57 | 0.00 | 0.00 | 0.00 | 0.00 | 8.57 |
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Body be good run this morning. Nice to get out with John Denver, throw out the watch, move to the country and eat peaches. Well, wrong time of the year. it actually felt like there was hope for spring.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.70 | 0.00 | 0.30 | 0.00 | 0.00 | 15.00 |
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Tired of the yada yada yada, Ran 8 miles on the the treadmill this morning, avg. pace 7:50 with 6 x 100 yard strideouts at 6:19 pace. Ran 1 mile easy cool down. I am now happy with the treadmill, I got to run outside at lunch. Ran with long time running buddy Brett, talked the whole way about work stuff. We don't get a chance to run together much because of the project I am on and his hearings. Ran accross Redwood Road by the Northwest Multi-Purpose center and to the Rose Park Golf course. I was not that cold with the wind blocks. Very happy to get a 15 mile day in during the week.
happy b of bs rools out
Nice to hear from MichelleL today and always nice to hear from my everyday bloggers.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Cold, cold, fingers still tingling. Odd run this morning, in the dark. I though that I could here something following me, like stalking me during a section of the parkway. It was likely just my imagination. But, later on, a fox darted accross the trail right.. It seems from all the years running in the dark that nothing would phase me. Anyway, back to the running business. Legs felt much better today than expected after yesterday. It seems that the my legs have generally acclimated to the increase in mileage. Don't know what all this means, but, I remember Jody mentioned ugly miles, the fewer ugly miles the better. Will likely run a few miles at lunch and lift weights.
Lunch time, 2 miles 8:15 pace, hamstring ball excercises, quad, hip, hammy an calf stretches.
B of BS Rools out
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 2.00 | 0.00 | 0.00 | 4.75 |
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Grinder, Grinder, Grinder, workout. Treadmill:
1/2 mile easy 8:15 pace, .5% incline - 1.5 miles at 8:15 pace, 3.0% incline
Rest - 1/4 mile easy 8:15 pace, l5% incline - 1.75 miles at 8:15 pace, 4% incline
Rest - 1/4 easy 8:15 pace. .5% incline - 1/4 at threshold pace 6:04 with .5% incline
Rest - 1/4 easy 8:15 pace - 1 mile at 6:40 pace, .5% incline - 1/8 easy, 1/8 at 6:40 pace, etc.
One of those days, almost took a day off, glad I did the workout. No doubt, with Gwen, IPOD.
Gool luck to all the fast running chickas and fast duddas at Painters.
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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Body be Good Miles - Ran the first three miles with Sylvie and Sammy. We dropped Sammy off at home and ran another 5.2 miles. Cold south wind today. Running north was great. Legs somewhat tired from the workout yesterday. It seems hill workouts tire the legs more. Sylvie's Hammy was much better today and she had a good run.
Good to have another 70 mile week. The challenge will be to keep the 70 weeks with races during the week. I may need to change my running pattern.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 55.69 | 9.00 | 2.30 | 0.00 | 0.00 | 66.99 |
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