| 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 | | 55.18 | 3.50 | 0.00 | 3.75 | 0.00 | 62.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Early morning run, 5 a.m. start, avg. pace 8:45, ran North along the river to 33rd south and back south to 82nd south and back home. Attempted to keep an even pace, even the last few miles when tired. I really worked on a " tired smooth mode". It was sucessful about half the time during the last few miles. My miles have been consistent this year, but, tempo runs have been lacking. Since I can't seem to muster up a good tempo run unless it is a half marathon race, that may be the answer. My two half marathons this year, Striders in Eden 1:38 and Bryce 1:35, have been a 7:30 and 7:18 pace. It will be interesting to see what I an do at Provo and Hobble creek. Since I am in "my what can I do different mind set", I am going to try a group workout on tuesday. Although the runners are much faster, maybe pulling along in the back can get me motivated as serve as the needed speed workout each week.
We had my dad's birthday party at our hourse yesterday. It was fun. My two girls and their husbands are really into working out, both cardio and weights. My youngest daughter is now running 2 and 1/2 miles a day. I got my girls a few years ago to run a 5K, they both went out to fast and said never again. Two of Sylvia's boys have ran the St. George marathon with us. Being a good role model does have an influence.
B of BS Rools out |
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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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I'm being followed by a moon shadow. Great morning, full beautiful moon. Cat Stevens and the moon were guiding the way. Mornings like this running are special, wow, what a beautiful morning.
Legs felt surprising good after the long run yesterday. Odd thing, when I take my vitamins with 100% grape juice, they really seem to make a difference in how I feel the next morning.
Lunch time run, treadmill, 2 miles and upper body weights. Their were a couple of full "oons", but not the Cat Stevens type.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.75 | 0.00 | 5.75 |
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The hills are alive. Ran a hill / track workout this morning with, I think they are called Black Sheep, bunch. Sounds like a group of outlaws in the Old West. Anyway, Chad said hello right away, Colleen and Harry were also there. We started with about a 1 mile warmup around Sugarhouse park.
4 x Approx. 1 minute hill repeats with a recovery jog back to the bottom.
Jogged to the Highland High track -
Each of the following is followed by a 200 meter recovery jog and then go again.
800, 600,600, 800, 600,600,600, (I had my Garmin, but, was excited about the workout I did not get the laps recorded). I heard from a couple of the runners near me that the 800 were in about 3:20. I don't know about the 600s. The last two 600s getting tired, hung on to two men runners to get thru it and had good staying power.
A couple of thoughts about the workout - I feel alive after the workout, it was fun.
The great runners at the front of the pack made it look easy. Funny thing, Colleen said I made it look easy, I guess it is all in the eyes of the beholder because it was not easy. I would like to run a few more miles today, but, will not likely get the chance because of my work schedule and family birthday party tonight. |
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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 |
| Easy, early morning run with Sylvia. Run along the Jordan trail to 4100 south and home. Very nice morning, somewhat muggy. No critters on the trail, geese overhead. My legs felt better than expected after yesterday. Nothing exciting to report, did not know any of the words when watching the singing bee. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Early Morining run, met Colleen, Tony and Diana at the state capital, 5 a.m., ran to City Creek Canyon and up 3 and 1/2 miles. Ran smooth, not 100% effort, waited at the top for 3 minutes for the others to reach the top. Ran the downhill at marathon pace with Colleen, finished over 5 minutes ahead of Tony and Diana. I don't know what the issue was with those two, maybe potty stops. I will talk to them later and find out.
Nothing special to report, crankin up the miles and intensity over the next few weeks.
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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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Dog in the dark, I tripped over our dog in the dark last night, I have two black and blue toes and will likely loose a toe nail. Ran easy this morning and kind of hobbled. I have learned my lesson, get things done earlier in the evening. I often forget to get my running stuff ready for the morning run. Side story, Hobblecreek Half Marathon did not get our applications and check. They are letting me resend the applications and check. In the future, I will register on-line. Hobblecreek holds all the apps and checks until the race is full and them deposits them. Therefore, it does no good until the race is closed to see if your check was cashed.
Lunch time: 5 minutes on the exercise bike, 2 miles on the treadmill (7:50 pace), followed by upper body circuit weights, leg extensions, leg press, calf pressess and leg hamstring curls. In addition, hamstring exercise ball "butt lifts" and ball rollers in and out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.18 | 0.00 | 0.00 | 0.00 | 0.00 | 10.18 |
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Ran with Sylvia and our dog Sammy the first two miles, Sammy is done after 2, dropped her off at home and ran another 4 miles to 4100 so. along the Jordan River Trail and home. Hot and muggy day. There were quite a few runners on the trail doing long runs. We averaged 9:08 pace for the run. For the whole week, 66 mile week. I would like to run in the 60's for the next 4 weeks until the taper for TOU.
It was a very good week for me training, speed work with Black Sheep, Run up city creek canyon and 19 mile long run.
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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 | | 55.18 | 3.50 | 0.00 | 3.75 | 0.00 | 62.43 |
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