| 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 | | 42.00 | 15.00 | 0.00 | 3.25 | 0.00 | 60.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 8.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| First mile warmup, then 8.5 miles pushing the pace, avg. 7:40 pace. It helped to have a runner ahead me to catch and two good runners behind me to hold off I am happy with the effort, but, I don't know if I could hold that pace for St. George. I ran 4.5 miles south along the Jordan river, many turns, slight inclines and good scenery, it helps to have land marks to run at ahead of me. I love this run. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| loop to 4100 south along the Jordan River Parkway, dark morning, scary - kind of, sometimes in the morning I see a weird character or two. Good effort on tired legs. Hope to do some 1/2 mile repeats on Wednesday. One mile treadmill at lunch, 7:40 pace last 1/2 mile, lifted leg weights, 14 x 400 lbs leg press, hamstring curls 2 sets at 10 repeats 100 lbs both legs at once, leg raises at 2 X 12 reps at 60 lbs each leg, circuit upper body, Wharton leg stretches for calf, IT, hamstring. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.25 | 0.00 | 5.25 |
| treadmill workout, 1 mile warmup, .05% grade, adjusted speed to slower based on chart for the treadmill. 1/2 mile at 6:29 pace 3/4 mile at 6:24 pace 1 mile at 6:20 pace 1/2 mile at 6:17 pace 1/2 mile at 6:11 pace Full recovery between repeats, *Note, likely down a couple more 1/2 miles, but, I did not want to overdo it as I have not done much speed that last 6 weeks and it is a little late to expect big improvements on my pace for St. George. Anyway, pleased ith the effort to stay smooth, good form and hang on to the pace. 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run out to the airport golf course and back to work with Davey, good effort after repeats yesterday, pushed the pace against the wind, avg. pace for the run 7:45. B of BS Rools out. |
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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 |
| 4100 South loop, legs tired, very nice morning, cool. Easy on friday and long run on saturday. Leg press, 15 x 420 lbls, leg curls 80 lbs x 2 sets of 12, hamstring curls 1 x 12 repeats at 100 lbs, upper body on circuit. Sylvia go me going on the upper body weights again with her Marine station to station running. That is, stopping at benches and doing differt upper body strength excercises, she has made me feel like a slacker, glad she did, I feel better after 5 weeks of 2 x a week sessions on upper body with an improvement of 15 lbs on sets. B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Sylvia. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 42.00 | 15.00 | 0.00 | 3.25 | 0.00 | 60.25 |
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