| 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 | | 33.90 | 0.00 | 6.20 | 0.00 | 0.00 | 40.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice, fresh air after the rain, easy run along the river trail and how. Legs somewhat sore from yesterday's race. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Nice morning, legs feeling pretty good, weights at lunch, maybe another two miles easy. The race on saturday tells me I need more leg strengh on the hills, the 3rd rolling hill, mile 9 or so, my legs were giving up. I plan on doing hill repeats, either tomorrow or on wednesday.
Weight circuit workout at lunch, leg stretching. *Note, I have been lifting upper body weights the last 6 weeks, it seems to have made a difference in my running posture.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cold and windy morning, I still have a chill from the run. Forgot my pepper spray this morning. Although I have only used it twice in 9 years, (on two dogs), it is nice to always have on runs very early in the morning. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.10 | 0.00 | 0.00 | 5.10 |
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1 mile warmup and cooldown. 5k race pace, 21:30, 6:56 pace per mile
Treadmill run, conversion chart
Circuit- leg weights -
This was likely a 95% race pace effort. Good. Took Sasha,s advice, run this tempo run at least once a week and try to lengthen out the run further each week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning, ran ahead of the coming storm, legs sore from the run and leg weights yesterday. Ran along the river trail 4 miles north and back home. I did not see another runner or person during the run. It often surprises me, beautiful time to run, where are the runners. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill, 8 min mile pace. Upper body circuit weights, good stretching. Starting to get in taper mode. |
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| | Race: |
Cookie Chaser 5K (3.1 Miles) 00:21:30, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 0.00 | 3.10 | 0.00 | 0.00 | 4.00 |
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Girl Scout fund raiser, running friend is the organizer, Diana Wright, Salt Lake Track Club supports the race, timing, measuring. Although not certified, the SLC Club used a wheel to measure the course, it felt correct.
Anyway, started on the front line, only about 70 or 80 serious runners, the rest were there to support the Girl Scouts. I went out at a 6:45 pace for the first mile. The next 1/2 mile was into a cold wind with a short uphill before the turnaround. I got out quick to get ahead of a couple of runner friends, let them try and catch me. 2nd mile right at 14 minutes even. (7:15 pace, the toughest mile of the course. Ran the last 1.1 in 7:30. Happy with the effort, duplicated my treadmill 5K time trial earlier in the week to the exact second.
It seems out of my always yearly goals, to break 20 minutes in the 5K may be within reach during the summer after the Salt Lake and Ogden marathons. I may have a shot at breaking 20 minutes at the Magna 5K, mostly downhill course if the wind is not blowing strongly from the north again as last year. I am excited about the tempo runs, hill workouts, and half mile repeat workouts.
Sylvia took 2nd in her division by about 30 seconds, 25:55, I expect she will be breaking 8 minute miles in the next few weeks as she always runs better when the weather warms up because of her asphma. Fun, day, 12 mile run tomorrow with a few short repeats on tuesday. Taper city for SL Marathon.
B of BS Rools out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 33.90 | 0.00 | 6.20 | 0.00 | 0.00 | 40.10 |
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