| 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 | | 4.00 | 18.00 | 0.00 | 0.00 | 47.64 | 69.64 |
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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 | 10.00 | 14.00 |
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Spin 2 hours, moderate pace, loosen up those legs, couple sets of weights. I then took Roxie for a run, walk along the parkway, ran about 4 miles and walked about 1.25. It seems it did help loosen the legs. I likely cooked my legs too much on the swim, hammies are tight. Funny thing about races, the small reward, small glory moment is quickly gone, the next day is the next day, move on to the next hopefully small moment of glory. Glory is finishing, and feeling god about the effort.
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 | 11.00 | 11.00 |
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Spin 22.20 mph for 36 minutes, spin 20 mph for 96 minutes - 3 + 8 cross training miles. Bench press two sets. Di was real postive today about my swimming, getting coaching from her, fron another co-worker - can I do what they say? Well, going to try tomorrow morning and open water swim on friday. It all makes sense on dry land, no sense when all wet.
BS Rools Confused.
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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 | 8.35 | 8.35 |
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Early, swim, 1,000 yrds, working on form, lats. Spin class with Sylvie, good hill workout. 5.75 cross training miles.
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 | 3.00 | 0.00 | 0.00 | 7.29 | 10.29 |
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Milly run - lunch will wait - ran partial Mexican Mountain goat workout. 4.5% inlcline progressive run, moving up the speed a notch each quarter, avg. pace, 9:10 - practiced leg turnover. I have been given a challenge to run 60 miles this month from my daughter-in-law. Well, I will take that challenge, really not many miles, but, quite a bit for me considering.
Spin after going out - birthday party - 25 miles spinning.
All recovered from the Tri - getting ready for the 15 mile race this weekend.
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 | 5.00 | 5.00 |
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Spin 20 miles while Sylvie groomed Roxie, off to STG for the weekend
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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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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Early morning open water swim at Sand Hallow - Sylvie was my sag wagon in the Kayak - nice swim, 1.2 miles without stopping, not fast, but getting in a groove, feel better about the upcoming Half Iron in 3 weeks. The water was warm, the morning was great, a few waves crashed over my head from water skiers, but not too bad.
Stay Kool, B of BS Rools out |
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| | Race: |
Pine Valley 15 Miler (15 Miles) 02:53:00, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Well, maybe I read too much, we decided to carbo load to the max last night and this moring, trying to get in 2400 calories, heard Japanese Olympic team members eat 2400 calories before a marathon and read in the Triathlon bible the same thing before an IronMan. Well, we went village Inn last night a pigged out pancakes, crepes, bacon, etc to load up. We at ham and eggs, banana, brownie. It is darn hard to load up on food in the morning. I not sure if any of it helped, just mor pit stops before the race.
We ran this race last year, tough 15 miler at 8,000 feet elevationi, first three miles rolls up hill, then the next 4.5 miles winds down dirt roads, drops down several hundred feet, feels like the hell hole 5K times 5. No starter gun, just a small race, about 50 running the 5K and 50 running the 15 miler. The starter - ready set go - Sylive was off like a shot, did not see her until the turnaround point. I settle into a 10 minute mile pace, sounds slow, but given the degree of difficulty running on a forest dirt road, not good footing, rocks, slants, etc. nice even pace. I ran in my clown shoes, really helped with the footing.
The first three miles were somewhat uneventful, except the 5kers coming back at us, kinda chaos as everyone was looking for footing on the dirt road, no crashes. At mile 3 the course starts its decent of 4.5 miles of downhill with a few switch backs climbing back up, This part as tough on my knee, slowed down a bit. (found out later than Sylive got a nice blister on the bottom of her feet going downhill) Getting blister is easy on this course with the poor footing and steep downhill in some sectins. I passed a few runners, maybe 2 or 3 on the downhill. I had a couple kept passing me on the downhill, I would pass them on the uphill. The guy, as we reached the last little uphill before the last steep downhill said, don't worry as he passed me, you will get me back on the uphill. One note, some teenage kids did a great job at the aid stations, already had the gu open, great job.
The turnaround, points Sylive was coming back up, about .5 miles ahead of me as I headed down, she did not want to talk, she was in a zone. I hit the turnaround the same time as the couple, they were going to run past the turnaround for some reason, I said, hey stop, this is the turnarouind, got them going the right way, good sportsmanship, I could have let them keep running, the guy was in my division. No matter, never seen them again, they faded as we started back up hill. I had one girl pass me on the uphill, I was surprised she did not run the downhill faster. I caught a glimpse of Sylive on the first swittchback going up, she yelled, I yelled back, seen her the next few swithchbacks, getting closer and closer, I finally caught her the last .25 miles before topping out over the last big uphill. She had a big blister and was walking, walked with her the last 100 yrds to the aid station, said I was going to run it in, she stopped to tend the blister, and most walked in the last three miles. I won't call it beating her or rubbing it in, she may have beat me without the blister.
The las three miles were tough, the first year in the last 14 years I have not been in marathon shape this time of year. Did a run walk the last 1.5 miles, walk 10 steps, run 100, on and on. The support kids were great yelling how good I was doing, sprinted in the last 50 yards, gotta put on the show in case of a photo op. Sylvie finished about ten minutes behind. We both won our division. As we get older, not many older people show up for the real tough races. One other guy in my division, the guy who passed me on thew dowhill and his wife was in Sylive's div. We took our medals, Sylive got us a couple of free shirts, we were done.
Takes from the day, need to get in much better running shape for the Iron Man, expect I will be ok for the half Iron as the course is flat and on asphalt. This is the longest run me and Sylive have done since last year's STG marathon. It was tough, felt weird, watching all the runners doing a long run as we drove to Pine Valley. As much trouble I have had with the knee, could have done about a 5 hr marathon today. I am going to sign up with my daughter and her husband to do Stg next year.
I know, this is a long race report, just something about a longer run that makes you feel good, still have the guts to carry on when dead dog tired.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 18.00 | 0.00 | 0.00 | 47.64 | 69.64 |
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