| 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 42.50 | 42.75 |
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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 | 8.50 | 8.50 |
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Early Morning - 30.06 miles on the mountain bike along the Jordan trail. This time in the morning, (running is more special) is way cool. Good Effort, legs feeling the effort.
Nordic Trak - 30 minutes, upper body free weights, 4 x 25 ball situps, 4 x 25 pushups, completed several leg excercises for support of the knee.
Dos - done
Training Plan - Hope and optimism - I remember a discussion about easy base miles and one hard workout a week, tempo type run. If conditioning can be improved by aerobic base work, easy miles, why not hard cross training instead of the easy miles? The challenge, can I get enough cross-training to equal a 70 mile running week? This would likely be 250 quality bike miles. If so, my challenge: work back up to a good tempo run for the one day a week I run. May sound crazy, may work. I will likely not be fast, cannot simulate the pounding on the legs, but, should have the guts and gusto to be in the race.
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 | 7.50 | 7.50 |
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Spinning Wheels - 30 minutes excercise bike at lunch, leg curls, hips, 4 x 25 pushups and 4 x 25 ball setups
Spinning Class - Me and Sylvie - it was fun for a change. We hammered the class, except for the instructer, serious biker Emily chicka.
Total 30 miles on the bike today - without moving a step.
Transistion from running to biking, no doubt, with Gwen, runners can make an easy transition to biking, already have the legs and the cardio.
Did done the Dos
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 | 7.50 | 7.50 |
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Bike - to and from work - round trip 26 miles. I got soaked on the way to work riding thru sprinkers in park areas on the parkway. The ride home was nice. Converted to 6 miles cross training.
Eliptical - 30 minutes alternating forward and backwards every 5 minutes. 1.5 miles cross train
This may be the worst boring blog entry, without Overman, in the entire world.
Dos - partly done, still time to spare today.
B of BS Rools out, may return.
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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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Legs weights to day, no aerobic cross training.
No B today, S 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 | 8.00 | 8.00 |
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Biking -Spinning - 32.19 miles, good effort, heart rate avg. 150. Convert to 8 miles cross training.
Happy Day - My oldest daughter, Jenna, will be having her first baby. I have three step-grandchildren, this will be my first grand child. Very exciting. Interesting story, a few months ago we bought an Eddie Bauer high chair. I told my two daughters that whoever got pregnant first gets the high chair, very pretty cherry wood. After my daughter told me the good news, she said, wheres the high chair?
How to excercise a specific muscle? Right inside quad, just above the knee without doing leg extensions or ball squats. I have been doing straight legged raises with ankle weights holding for 5 seconds.
Stay Kool, happy day to all bloggers, happy B of BS Rools (and a small b rools on the way)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 | 5.25 |
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Early morning bike ride. 20. 47 miles, converted to 5 miles cross training. Ran 1/4 mile with Sammy to test the knee, not ready to run yet.
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 | 6.00 | 6.00 |
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Biking is or in a drizzle - 21 miles, converted to 5 cross training miles.
Many SLTC runners on the parkway, said Hi to Toby. Toby for many years, was the top runner in my age division, in Utah. Many runners said hi today, I don't know why, was it the St.George Running Company jacket, did I look like a runner on a bike, did they recognize me from races, did they know I am a member of the SLTC. After a couple of runners said Hi, I decided to be a biking coach, giving encouragement to all runners as I went by.
Stinking Thinking (Slyvie's term) - watching runners run today, the concentration, the pain, the joy, the effort, the team work, what a sight. Running is not easy, but it eases the mind of things that don't mean squat in life. Some days, I'm not sure what I miss most about running: the time to solve my own perceived problems, blow off mental steam or gain the sense of acheivement when a tough run is done. Other days I miss the blogging about my runs and blogging to others about their runs. It has become exceedingly more difficult to blog, make comments and feel part of the running. Maybe what I miss most of all, running with Sylvie. I almost feel something has been taken before its time. Maybe I am upset about the 12 pair of brand new runnings shoes that hide in my closet that may not feel the joy of pounding pavement.
Stay Kool, live to run another day, B of BS Rool out
Coach Sylvie - Get Moving - did 30 minute standup hill type workout on the spinning bike, 4 miles, convert to 1 cross training. Did ball and leg exercises. Done most of the do's. Still not ready for the sidelines.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 42.50 | 42.75 |
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