| 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 | | 28.00 | 4.00 | 0.00 | 0.00 | 0.00 | 32.00 |
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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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5 a.m. run, along the parkway north and back home. Nice to get out and run again. No hot spots from the marathon. A few more days of easy runs and then start back on some hill runs. If seems whenever I have a tough marathon, slower pace, I have more muscle soreness than a faster marathon. In many ways, running faster is easier.
Frank Shorter said it best, you must forget the pain from the last marathon before you can get ready for the next one. I need to get back mentally in a good place, run a few 5K races over the next 6 weeks before ramping up for the fall marathons.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Early morning run, 8:15 pace, legs feeling better, beautiful morning.
Treadmill run, 2 miles a 7:50 pace (treadmill conversion)
Circuit weights - bench press, overhead press, curls, etc. one set about 8 to 10 reps at max weight.
Personal issue: My weight is 158, too heavy for good running. My weight was 148 when I ran my PRs at 5K and marathon. It will take some real effort to take off 10 lbs. I once heard that for every 1 of body fat reduced you can expect a a reduction of marathon time of 1 perccent. If I did the math correctly - If I lost 8 lbs, that would mean a reduction of 5% in body fat. Take a 3 hr 40 minute marathon, 220 minutes x 5% equals a 11 minute reduction in time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Early run along the parkway, 4 miles north and back home. Really worked on smooth feet today. I was a little tired today, good day to practice on smooth with a little tired legs.
First day of diet watch: toughest part, no after dinner snacks, had salmon with red potatoes for dinner. I ate some watermellon and 2 crackers after diner. Estimated calories intake 2,100 for the day. I hope to lose 1 pound per week. My scale day will be after a 2 mile treadmill run every thursday to make it consistent. I hate diets, I remember Bill Rogers saying he ate all the junk food he wanted and ate twinkers before a race.
2 miles at lunch, treadmill, nice 7:55 effort, good rythm.
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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 run with Sylvia and dog Sammy. Did a couple of short pickups on small hills. Sammy had fun, Sylvia had fun, me had fun. I bought me and Sylvia a Garmin 205, expect to get them in a few days. From reading all the comments on the blogs, it really helps. When Maria mentioned she can do he speed workout anywhere, does not have to be on a track, that sold me. I have really not been serious about clock watching on workouts for several years, maybe some structure to our workouts will help.
B of BS Rools out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 28.00 | 4.00 | 0.00 | 0.00 | 0.00 | 32.00 |
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