| 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 | | 36.79 | 0.25 | 6.50 | 0.00 | 0.00 | 43.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Body Be Good Miles - 8 min miles to 4500 south and home, a few runners on the trail. Legs a little like Jelly after the race and then an hour massage yesterday. Not sure on the best way to taper for the 1/2 next saturday, my read a few articles on the Web. I have been debating whether to run hills tuesday morning or go to the track with the Blacksheep. It seems the track workout is easier to recover from than the hills. Anyway, just babbling on here.
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Body Be Good Miles - Nice morning, legs still feeling the love from the 10K race saturday. 8 miles along the parkway.
Body A Litte Better Miles - Lunch time run with Colleen, 8 miles, did not expect to get 16 today. Nice to get in a few extra miles with Colleen. Nice to give Colleen the gas sometimes about her being the course record holder in her division at St.Geroge. She is a good sport. Real easy the next 4 days.
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 |
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Body at Rest Miles - I took a few minutes today reading some of the blogs, did not comment on many. But, learned much, the question, will it stick.
Stay Kool, Resting, 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 Miles - 4:15 am run, south along the parkway, dark, dark, ran a 1/4 past the turnaround point. Day dreaming in the dark?
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.25 | 1.50 | 0.00 | 0.00 | 4.00 |
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Treadmill run, easy mile warmup, then 6 x 200 yrd striders at 6:30 pace with a 200 yrd recover at 8 min mile pace. Last three quarters, ran 1/2 marathon pace for 200 yrds of each quarter. Wow, this entry is kind of technical, not like me.
As usual, pre-race aches and pains, will be gone on race day.
Stay Kool, miss the miles, 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 | | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 4.17 |
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Easy morning run, see you at Moab?
B of BS Rools out
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| | Race: |
Moab 5 Miler (5 Miles) 00:34:30, Place overall: 18, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 5.00 | 0.00 | 0.00 | 5.50 |
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Pre-Race Injury Week: Slight pull of the right quad on tues. or Wed., hoped it would get better before race day. Ran an easy 4 miles Friday morning, stopped several times with a shooting pain. During our drive to Moab, decided to switch to the 5 miler, hard decision, tried to look long term. When we arrived at Moab (hotel), spend quite a bit of time with Sylvie massaging the quad and me massaging her upper hammy with hut tub time.
Pre-Race Day – Nice morning for the race, warmest I can remember at the start. We met Paul and Bethany before the race wandering the same trail as us. Paul and Bethany are such nice, great, people. Amazing that one of the of the top 20 long-distance runners in the county is at the start of the 5-miler, likely known to only a few runners. Running is pretty darn amazing where average Joes, like myself, get to talk running with one of the top runners. Nice to meet Bethany, great smile and seemed a little worried before the race. Not to worry, she would run great. Races can be nerve racking for any runner. Once the gun goes off, just do your best.
Pre-Race Warm Up – Ran ½ mile down the road to the start with Sylvie, did about three short striders to see how the quad would feel? Soon found out that I needed to stay up towards the ball of my feet and work the quad more.
Race Start – lost track of Paul and Bethany before the start. Sylvie was right next to me; we were about 5 rows back. I knew it would be a slow starting, as several young kids were up on the starting line and in the first few rows. Also, a Native American running team (warriors) about 10 of them were also on the starting line. It took 4 seconds to cross the start line. Sylvie is much better at working thru traffic than me. I finally got free after about ¼ mile and passed Sylvie shortly after. Also, Sylvie is fast on the downhill.
Mile 1 – 6:38 split – (my Garmin time) downhill mile, likely the fastest mile of the 5 miles. This mile was about right on as planned, no quad issues, as the second mile had the dragon hill (Chad’s name for the hill), needed some time in the bank. During this mile, settled into a pace trying to stay in contact with a Gray male gray haired runner ahead of me. It appeared he might be the only one in my division ahead of me.
Mile 2 – 7:15 split – Darn, gave some time back to the course, 15 seconds gone to the dragon. (Keep working on those hills). Hill note – passed 4 runners on the hill and had no one pass me. (Felt good about that).
Mile 3 - 6:58 split – This mile was kind of a gut check – slight head wind as we came out of the canyon, under the road with a little uphill, followed a slight cresting hill. I really worked hard on this mile to stay close 7 min. miles. As I hit the three-mile marker I could hear two runners right behind me, one woman (3rd woman overall) on one guy. They got right behind me and were pacing off me. This kind of irritated me, did a strider pickup for about 15 seconds to get them off my tail. I have not done something like this in a race for years. Luckily, was able to recover and get back on pace.
Mile 4 – 6:52 split – This mile is a faster mile with gradual downhill an turn towards the home stretch. I had the male behind me pass me at the turn. The woman also passed me just after the water stop. I decided to stay right on her heels as long as possible and return the favor.
Mile 5 – 6:47 split – I stayed on the young lady’s heels as we make the turn for home. As we were headed for the finish, about 200 yards left, I was on her right, just a half step behind, and she was running me into the fence. At that time, slowed down one step and moved to her left and gave it everything I had to the finish. I don’t know if it was race tactics on her part, or she was just trying to make it to the finish. Anyway, geezered the 3rd woman by 3 seconds. She did give me a high five at the finish, and said good race.
Post Race Finish Line – I did not stop my Garmin when crossing the finish for a few seconds, race results had me at a net 34:22 and gun time of 34:26. I think the official time was off by a few seconds. I will call it fair with a 34:30. Funny thing happened, old geezer thing. Four of us guys all finished within seconds of each other. One guy asked us what division we were all in, we were all in different divisions, we did almost a football huddle and did hands on top of each other, this one was for the old timers. I hurried back on the course to run Sylvie in, she did not need it, she saw me before I seen her and was running great, especially considering her injury.
After the race – came back after a shower to see the results, Sylvie was 4th and by some darn luck, I was 1st. *Note, the best 55-59 runner that day was in the half-marathon, Lloyd, he beat me at both the 5K and 15K at the SLTC series. So, never get too excited about 1st, just as easy could have been 10th. Glad to have ran hard and got 1st as it means that I do not need to enter the lottery next year, auto-entry. Paul won his division and would have won the half or 5 miler if he were injury free. I guess Paul skipped Benjamin as he moves down the blogger PR list, as I was his victim that day. Good to see him coming back from the injury. Talked to Cody, Paul and Bethany in the awards area. Cody ran a great race 1:18 on a very tough, non PR course, Bethany ran great, she just started running in October. I expect to get chicked by her some time in the future, but, she will need to work hard to make it happen. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 36.79 | 0.25 | 6.50 | 0.00 | 0.00 | 43.54 |
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