| 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 | | 49.00 | 3.00 | 5.00 | 0.50 | 0.00 | 57.50 |
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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 |
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Run along the Jordan River, to 4100 south bridge and home. Avg pace per garmin, 8:57. Nice recovery run. I am trying to decide what workouts to do this week with an 18 miler next saturday. If I run city creek on tuesday, hopefully recover and complete an interval workout on thursday or a tempo run. I find as that I have got older that 3 days seems to be the optimal recovery time. The issue, this limits certain workouts. I am leaning towards using the city creek run as the interval workout with hills, pick my spots to do some fartlek with thursday as a long tempo run. My concern, half marathon on 21 July, Bryce, the long tempo run may be of more value than the intervals.
Reading this blog back, sounds like babble, yada, yada, yada,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Morning run, smoked three packs of cigarettes during the run, smoke from Oregon and Utah fires. I don't know if it was smart to even run this morning. Took it slow and easy, 8:45 pace. Three miles on the teadmill at lunch 7:55 pace. Upper body circuit weights. I ordered a book on core strength for endurance. "Core Performance Endurance" Mark Verstegaen.
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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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Day off, felt like my body needed a rest. City creek in the morning with Diana, Colleen, Tony and maybe Sheldon. It will be tough and fun at the same time. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Utah State Capital, easy first mile to the start of City Creek Canyon. Started with Diana, Colleen and Tony. This was Diana's first time up City Creek this year. Colleen held back and ran with Di, Tony turned around at about 2 miles up the canyon (never found out why). Found myself running alone up the canyon at about 1/2 mile going up. I decided to push the pace going up. Waited for about 4 minutes at the 3 and 1/2 mile marker for Di and Colleen. We ran half Di's pace and half Colleen's pace on the way down.
Avg. pace 8:33, sounds slow, but, some of the steep parts going up kill the pace. Garmin says 900 feet elevation gain in 3.5 miles.
Anyway, happy with the uphill effort. I am going to run more at lunch today, treadmill.
1 mile on the treadmill at lunch, 8:20 pace. Leg weights.
B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.50 | 0.00 | 10.00 |
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Early morning run, legs felt good today considering City Creek hills yesterday and leg weights. It was a hot muggy morning, like running in Texas. I may do a few 1/4 repeats at lunch. It has been interesting reading some of the blogs for "new runners". We were all there at some point. It seems like a long road in the beginning. As I told one of my kids about college, (same for running) time will pass whether you go to college or not, don't think about how long it will take to get in shape, one day at a time.
It has also been interesting to read blogs on some of the great young runners. This state really has some talent.
Lunch time short run, 2 x 1/4 mile at 6:10 pace, 1.5 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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Tempo run treadmill, conversion chart pace: 7:11, 35:53 for five miles. I know this is not fast, but, I am happy with the effort given my last 5K on the 4th of July was at a 7:17 pace. Treadmills are easier because they hold the pace for you.
I read the tinman and am going to run these runs at least twice per week and try and make them one miler longer each week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Mine and Sylvia's long run did not go as planned. Sylvia had a bad tooth ache last night and took some medication. So, I ran the 18 miles as the lonely long distance runner. 2:39:15 at a 8:50 pace. This week was one of my tougher running weeks of the year with City Creek Canyon, 5 mile tempo run, 18 miler for total of 61 miles this week. I am starting to feel better about my conditioning, keepup the tinman, ladders next tuesday morning, 1/2 marathon at Bryce next saturday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 49.00 | 3.00 | 5.00 | 0.50 | 0.00 | 57.50 |
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