| 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 | | 41.00 | 7.00 | 2.00 | 0.25 | 0.00 | 50.25 |
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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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Run into the wind, out and back, both ways, Ran along the trail 6 miles north, turned around and came home. Very consistent, 8:08 pace going out and 8:12 coming back. (1:38:04 total time) Coming back was against the wind. I was not going to run today, but decided to stretch real good and give it a try. Felt good with only a very minor twitch in the right upper thigh area.
No real excitement on the run today, just a grind out run. Kind of stressed with work lately and will stay that way unitl my vacation starts Oct. 4th, for three weeks. My boss said to work the extra time this next two weeks to try and get my parts of the project ahead of schedule while I am gone. My youngest daughter, Shana and her husband have got the Hawaii vacation schedule already set. They want to dive with the sharks, no way, I'll stay on shore for that one.
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 |
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Early morning, light morning with the cloud cover, the air smelled fresh with the overnight rain. Nice running morning. Slow and easy today, got to bed late last night and leaving early this morning for Boise and back home tonight. Busy day.
*Note, Bishop's son ran a 17:59 5K PR, he was excited, freshman at Murray High school. He has some talent. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Early run, real tired this morning from the busy day yesterday. I am now in training mode for Hawaii. The time is near, run St.George and leave on a jet plane a few days after. It is a real treat to run up the diamond head road each moring and watch the surfers. Time to stop day-dreaming, need a real up tempo run on friday or saturday.
Those of you who take Runner's World, good article about Alberto Salazar. We have his auto-graph on a running log when we ran our 1st Honolulu marathon. My opinion, greatest American marathoner ever.
Race time predictor: I just plugged in several races, Provo Half, Hobblecreek, TOU marathon, the predictor has me anywhere between about 3:10 and 3:20. I would be happy anywhere in the range.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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Treadmill workout today, these workouts can be boring or can be intense. Warmed up for the first mile 8:20 pace at .5% grade. The plan was to then do 1/2 mile repeats at a 6:31 pace. After the first 1/2 at 6:31 pace, decided to keep going until out of gas. Made it two miles at 6:31 pace. This is the fastest 2 miles on the treadmill I have ran for a couple of years. I hope this means something good for St.George. Cooled down for a mile at 8:20 pace. I may have been able to hang on for another 1/4, did not want to overdo.
Side note, I may not be any faster than recent years. The difference may be the motivation to have the guts, the determination. Reading many of the blogs helps keep me motivated and my wife Sylvia is great to tell me to shut up and go for it.
It was very interesting reading Sasha's entry yesterday about St.George. What determination and dedication to his goals.
I have not got my running plan down to a science for St.George. But, I do know from running the race 14 times, I need to be at halfway by 1:38 to have a chance at 3:15. I have only ran one negative split race at St. George, a 1:38 first and a 1:34 second half in 1998 (If my memory is correct).
Evening run, Sylvia went home teachng, I went for a run. Run was not exactly easy, might be more termed junk miles. Ran a smooth 8 min mile pace with some effort. It was a great evening for running, 60 degrees. I stopped and talked to Demetrio for a minute, he is hoping to break 3 hours at St.George, he looks in great shape. If anyone has the guts and experience to make it happen it is Demetrio, winner of Des New marathon, I think 8 or 9 times on the old tougher course. First met Demetrio in Magna over 20 years ago when he was positioned to run for Mexico on the Olympic marathon team. I don't know what ever happened?
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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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7:45 pace with Sheldon, maybe not quite marathon pace miles, count as MP for the effort. Legs were tired from yesterday and still was able to run smooth, good practice for St. George.
Pacing groups, hum, have not decided yet how to run St. George. Cal made a good suggestion to James, 3:20 pace group until half and then pickup the pace. Botton line, it really depends on how I feel on race day, do I have my legs that day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 2.00 | 0.00 | 0.25 | 0.00 | 6.00 |
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Lunch time run, ran one mile on the treadmill to warm up. The running crowd then showed, Colleen, Harry, Sheldon, Diana, Tony, Kirsten and Nicole. 8 of us for a lunch time run.
Myself, Harry and Colleen ran together, the others paired up and trailed behind, we waited at 1.5 miles for us all to regroup. At that point Harry, the fastest 5K man in his division in the state (71), wanted to do some fartlek. Me and him ran a 6:15 for about 200 yards. We then slowed down and re-grouped with Colleen. The others headed back to work and ran 4 miles, we ran another mile. It was a fun run talking to all the running buddies. I had no doubt that when Harry showed up that we would not stay with the pack. He likes to lead, and I hate to let him go.
Total Garmin 5.08 miles at 39:40. plus 1 mile treadmill. Good effort. I have maybe been hitting it too hard this week. I did not plan on a 50 mile week. Likely run an easy run in the morning with 12 on sunday, 6 of those at MP (hopefully 7:30). Moday very easy with tuesday blacksheep workout. Colleen and myself are only going to do half the workout.
Running is always funner with a big crowd, chatter, chatter, the heaven of non-stop runner talkie. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Ran north along the Parkway to the Freedom Shrine and home. On the way back I stopped at 4800 for a drink of water. Gene Turner was coming the other way and stopped. I had not ran with him for about a year. Anyway, we got talking, he won our division at TOU last year, my time this year would have beat his time and I took 4th. You never know. Anyway, good to run with him for a few miles on the way home and share running stories.
Last comment, it is very interesting, the synergy of running with someone else. I was plugging along at about an 8:30 pace, start running with Gene and we are running 7:50 pace with the same effort. The value of a training partner is priceless.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 41.00 | 7.00 | 2.00 | 0.25 | 0.00 | 50.25 |
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