| 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 | | 40.60 | 5.00 | 3.50 | 2.25 | 0.00 | 51.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.60 | 0.00 | 0.40 | 0.00 | 0.00 | 9.00 |
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Early morning run. I tried to give it a pretty good effort, 1:09 for 8 miles. I just can not seem to get going in the morning. 8:37 pace. Beautiful morning, nice to get out in the early day. I plan on doing a few 100 stride outs at lunch.
4 x 1/10th miles strides, 6:55 pace, mixed with slow jogs.
AirZoomElite6 - 589
AirZoomElitePink - 286 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill run, lunch time, nice easy tempo run, 7:41 pace, 38:24, treadmil; cpmversion.
5k in Murray, may be hot on the 4th, hope to avg somewhere close to 7 min pace.
I really need to follow the Kenyans, 2 tempo runs per week. I can force myself on the treadmill to do it, it seems tougher mentally out side to hold the pace. I am still waiting for the Devine Miss M to sign and give the lift.
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Murray Fun Days 5k (3.1 Miles) 00:22:17, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 3.10 | 0.00 | 0.00 | 5.35 |
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Murray 5k, happy with the effort, not so much the time, my time was 30 seconds faster than the heart of holiday and the Art Festival race 2 weeks ago. There was no doubt that this was going to be a hot race. 812 runners for a 5k is a fairly large group. Myself and Syvlia warmed up for about a mile. We lined up about 3 row back to avoid the walkers and really slow runners, good decision based on the crowd. I had said to myself before the race to go out at about a 6:45 pace. I did not catch my first mile split, the second mile 14:16 total, 7:08 pace. Ended up at 7:10 pace. The last mile of the race has the most incline, only gave back a few seconds.
I was surprised to get 1st, top runners in the division must have ran other races today. Sylvia had a very good race and continues to knock time of her 5K, 25:30. She was 4th in her division today. 3 of the betters runners we see at races showed up in the division today. I expect if Sylvia's time keeps improving she can give the second and third place women a race for it.
Prize drawing: Sylvia won a family tent (heavy) and I won a DVD player that has HD. We also got two dinners to the Spagetti factory with our entry.
I recognized other bloggers today, Chad and Breanna.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Early morning run, 5 miles south along the river trail, no runners, no walkers, just me and the 4 deer this morning, 9:05 avg pace. Lunch time run on the treadmill, 8:15 pace for two miles. Circuit weights, upper body.
Signed us up for the Greek Festival 5K today, rather than the Alta Peruvian. The Alta run kind of scares the crap out of us with the steep down hill. One slip and you would be ragged torn up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 2.25 | 0.00 | 10.00 |
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Easy 5 mile run this morning, 4:45 am. Nice and cool in the morning. Cut the run short to not get too wore out to do a treadmill workout at lunch.
Treadmill conversion Workout - Pace converted based on conversion chart
Each 1/4 mile followed by a walk until heart rate reaches 120 and then run easy for a 1/4 mile at 8:25 pace and then begin the next 1/4 mile repeat. As the weeks progress, reduce the recovery and rest time.
1 mile warmup at 8:25 pace
7 times 1/4 mile, at 6: 12 pace - 93 seconds - recovery sesson walk and easy run between
Last repeat = 1/2 mile at 6:12 pace - 3 minutes 6 seconds, followed by recovery walk
Summary, felt good about the effort and ability to run a 1/2 mile for the last repeat at the same pace. I plan on progressing this workout to shorter recovery periods and all 1/2 mile repeats over the next two months. Hopefully, this will help drop my 5K time to give me a shot a breaking 21 minutes (one of my goals for the year) .
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Started the run later than I wanted, starting to get hot, took our dog Sammy, standard poodle, for the first three miles. She ran great the first two and then was running out of gas. We dropped her off at home and headed out for the last 7 miles. Sylvia was feeling great today and was throwing in a few pickups. I don't know if she was doing this to rub it in or what. I kept up on a couple of them, she kicked my butt on the others. No superhero powers for me, could not run two hard days in a row. But, we finished the run, heat and all. We ran into George Adams, former long time president of the SLC track club and talked to him for a few minutes. He is recovering from plantar faciitis. We have had some good battles in races over the last 10 years.
It was good to see Sylvia getting faster and more endurance. I expect her to have a very good St. George Marathon this year and have a shot at placing in the top ten in her division again. Placing in the top ten in a division at St. George is a big deal to most runners as you get a nice rock plaque and it is really tough to place based on all the runners from around the country. I expect that I would need at least a 3:15 to sneak into the top ten. I have some work to do.
B of BS Rools out. (one of my better training weeks this year)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 40.60 | 5.00 | 3.50 | 2.25 | 0.00 | 51.35 |
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