| 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 | | 58.39 | 0.00 | 15.40 | 0.00 | 0.00 | 73.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.19 | 0.00 | 0.00 | 0.00 | 0.00 | 8.19 |
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Body be Good Miles - dog walking day. Reflections from the race yesterday. Many of the comments from yesterday were right on. It is not reasonable to expect great races with no taper, higher miles, etc. I am going to take a different approach the next few weeks, drop back the miles and try and get the legs more ready for the races. 15K, 10k and 1/2 in the next three weeks. There is another overrideing fact that I always want to forget, at my age, 57, just don't recover as quickly as younger runners.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.60 | 0.00 | 0.00 | 0.00 | 0.00 | 18.60 |
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Mind and Body Be Good Miles - Back on track - since I am off today, decided to run a long recovery run. Nothing special, just nice to run easy and enjoy the day. Adjusted my training the next few weeks, after soaking in my original training plans, suggestions and the pain of not doing as well as expected at the 5K. Modified, what is really important, train thru the races and live with the results? SLTC 15K next saturdy and Striders 10K the following week, little taper and be happy with whatever the results. Min taper for the Moab Half Marathon, and good taper for the stiders half. With all the training, races, etc. really need to pick and choose which races are important enough for a taper. Good mental day for me to run, run, run until really tired. I needed to feel the fatigue. FRBloggers, nice to have the support, I will pay it forward.
B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.12 | 0.00 | 1.10 | 0.00 | 0.00 | 11.22 |
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Body Be Good Miles - Nice morning with the moon shining, without Cat Stevens.
Lunch time striders, 11 striders at 6:30 pace. Easy between striders.
No time to talk, cat has my tounge. Stay Kool, Meow, B of BS Rools out
Feel like a kitten after the 5K saturday, need to get the roar back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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Early morning, treadmill run, semi - tempo/threshold workout.
Ran 5 x 2 miles with the first mile of each 2 mile repeat at 8 min pace and the second mile at 7 min mile pace, full recovery and then another two miles ( 8 min and 7 min). Converted treadmill pace. This was kind of an odd workout. It likely did little for my conditioning, more a mental thing running 7 min. miles.
*Note, it is interesting when you weekly miles increase and your body adjusts. 10 miles is not a big deal now to run. It is a good feeling not to be wiped out after a run. I think I will post a picture on my blog, the darn tired after the Maui marathon. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.48 | 0.00 | 0.00 | 0.00 | 0.00 | 8.48 |
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Early morning run just as the large snow flakes were falling, very peaceful run. It was one of the those winter mornings, first runner on the trail, large snow flakes falling, just a light cover of snow, the snow making everything seem silent. "BUTTT" I am tired of winter running. No one should ever sing: let it snow, let it snow, let it snow.
Stay Kool, without the gang, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Body Be Good Miles - Nice temp, nice trail conditions, nice gentle wind, everything was just peachy.
Stay Peachy, B of BS Rools out |
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| | Race: |
Salt Lake Track Club Winter Series 15K (9.3 Miles) 01:06:18, Place overall: 28, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 9.30 | 0.00 | 0.00 | 12.30 |
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Race day – Pre Race Plan – run the first 10k at the same pace as the 10k two weeks ago and try to hold on to the end. I know, kind of a crazy race plan. Also, ran easy yesterday, mini-taper.
Pre-race warm up, ran 1 mile with Sylvie mixed with 6 striders of 50 yrds at about 6:30 pace.
Start – Lined up on the second row, kind of tired of getting stuck behind slower runners. The start was smooth with runners settling into a pace early in the race. At about ½ mile, James and Josse caught me, ran with them for a minute or two, they then started pulling away.
Mile 1 – 6:40 – Faster than expected, likely from trying to stay in touch with J & J.
Mile 2 – 7:04 – Seemed like 3 miles long, settled into a pace, passed 4 runners who were slowing down more than me. For the rest of the race, geezered 1 young woman runner and got passed by younger runner at about mile 7. Basically, I ran in no-man’s land until mile 8 when Sasha and Darkhorse ran me in.
Mile 3 – 7:06 – Cal passed me between mile 2 and 3, I think, could have been just before mile 2. He said hello and was really running well. Up ahead, J & J and gathered a small group of runners. They did not stay together long, watched Cal move ahead. (*Note, James was pacing Josse, not racing, and Josse was not likely “racing’ she can run a lot faster, so any reference I make to keeping close does not relate to how J & J were running).
Mile 4 – 7:02 – Where was that darn turnaround anyway. Really felt in no-mans land, just tried to stay in the zone and get to half way. The two leaders were coming back with Sasha and the Darkhorse not far behind. Sasha and the Darkhorse really work well together, must help. I then seen Adam W coming, looked strong.
Mile 5 – 7:11 – Started to worry a little that the wheels were coming off. Seen J & J 30 or 40 seconds ahead at the turnaround, this helped me focus on keeping them in sight. At mile 5 seen Jody coming, with Paula a minute behind Paula and then Sylvie. Good to see them all running well.
Mile 6 – 7:23 – Really felt like the wheels were coming off, yes, kept my race plan of being almost being at the 10K point at the 10K pace two weeks ago. Really started to worry that it would be a death march to the finish. This mile and the next, really tried to get up on my toes, swing my arms more, anything to keep up a decent pace.
Mile 7 – 7:23 – Anyway, consistent in slowing down, J & J were getting ahead more. Tough mile
Mile 8 – 7: 18 – Still tough, got it back a little. Soon after this point, Sasha and the Darkhorse ran me in.
Mile 9 – 7:05 – No doubt, without Gwen, having Sasha and the Darkhorse run me in really made a difference. All runners know how hard it its to make up 13 seconds, give those seconds to the pacers. Sasha plays a great game of getting back to him for a low five, hard as heck, but works.
Mile 9.3 – 2:06 – Had a short kick at the end after much urging.
Race summary: Speed Endurance seems to have gotten better with all the 70 mile weeks. 15K pace only 4 seconds slower than the 10K pace. It would have been nice to see more bloggers at the race. The race seemed to only have half as many runners as the 5K. Sylvie had a gutsy race with her hammy problems.
Commentary: No doubt, without Gwen, the top runners on the blog are as mentally tough as they are in great running shape.
Stay Kool, race hard, have Fun, B of BS Rools out
Just missed being able to give James some BS. I expect he was just kidding, he could have smoked it anytime he wanted.
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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 | | 58.39 | 0.00 | 15.40 | 0.00 | 0.00 | 73.79 |
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