| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.99 | 2.75 | 5.35 | 1.50 | 0.00 | 69.59 |
|
| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.09 | 0.00 | 0.00 | 0.00 | 0.00 | 12.09 |
|
Oxymoron - Ran 12.09 miles in 1:45:00 / 8:40 avg pace - This was an easy pace hard run. Did not have good energy this morning. Attempted to really concentrate on staying smooth to compensate. Worked fairly well most of the run. Good to get out on a gloomy day where a storm is appearing in the sky. Seen a beautiful red fox along the dirt horse trail. Trying to decide on what workout to do on monday as I have the day off.
B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.41 | 0.00 | 0.00 | 0.00 | 0.00 | 10.41 |
|
Ran with Sylvia and Sammy 3 miles,dropped Sammy off at home and headed out for another 7. Sammy ran real well today and was quite happy with herself. Slyvia was doing hill surges today. I am saving it for the Blacksheep workout in the morning. Turned out to be great weather for a fall run. Syvlie did good today and could join the Marines (her Marine exercises). Good start to the week. Retrospect on the race saturday, only 19 seconds off my best 5K for the year, I have been building base with little speedwork. I hope this means I am headed in the right direction.
B of BS Rools out
P.S. Signed me and Sylvia up for the Striders 4 race series.
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.29 | 0.75 | 0.75 | 1.50 | 0.00 | 10.29 |
|
Blacksheep workout this morning. Warmed up to 3/4 miles, did three hill repeats of about 200 yrds each, finished the warmup back to East High track. Track Workout:
4 X 800 with 100 recovery, descending workout, start at marathon pace and drop down with each repeat. Not sure of the pace for each 800, felt like 7 min, to 6:30 pace.
1 mile at 10K tempo pace, 7 min. mile pace
4 x 400 with 100 recovery, descending workout, start at marathon pace with last repeat all out. 7 min pace first, and down to 6:15. Cool down with Harry and Colleen 1/4 mile
Overall Feeling About the Workout: Very good effort, did the whole workout and held on to the back of the pack. Legs felt good. 60+ mile weeks, be careful to not over do it.
Lunch time run with Richard, Colleen and Brett, nice easy run. One note, Colleen thanked me for getting her out for the 4 mile lunch run after the track workout this morning. First time I have ran with Richard, you don't need to talk, he will do all the talking. Signed up for some races, 2008 Striders series, Ogden Marathon and Salt Lake Half Marathon. I may join the circuit series for 2008 as I will likely run enough races to qualify for awards. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | 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 run, early morning (4:40 a.m. start), along Jordon River trail north to 3900 so. and home. Dark morning. Alien bike rider and roller blader this morning with head lamps. I need to give them a name, they look so weird in the distance coming at you as all you see is the head lampls moving too and fro. |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.08 | 2.00 | 0.00 | 0.00 | 0.00 | 12.08 |
|
Early morning run 4:30 a.m., cold morning. I don't mind running in the cold, but, it seems the colder it gets the slower I go. Avg. pace 9:09 this morning. Well, may add more to the blog later, maybe, noon time run. I am going to sign up for the Moab Lottery today.
Entered the Moab Lottery today: "Team Lite Foot" I will enter Sylvia tonight as she is auto in because of winning her division in the 5 miler last year. She says if I don't get in that I need to carry her gym bag, take pictures and do what she commands. Thats ok, anything for a trip to Moab.
Lunch time workout, 5 min. excercise bike, 2 miles on the treadmill with 6 x 100 yd striders at 6:48 pace. Circuit weights to include upper body and lower body, excercise ball hamstring excercises and some stretches for hip and hamstrings. Talked to long time running buddy Sheldon at lunch, he DNFd at St.George with a painfull pelvic injury, still very limited running. Devastating to train for a marathon and DNF. Sheldon has had several recurring injuries over the last 5 years and was excited about running another marathon. On the positive side, he is in great shape cardio and body wise, always works out.
Lastly, hope are the bloggers win the Moab lottery. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.35 | 0.00 | 3.10 | 0.00 | 0.00 | 8.45 |
|
Lunch time run, 1/4 mile warmup on the treadmill, 6:55 pace for a 5K time trial. (coversion chart pace). About 21: 25 5K, not all out. 95% effort. Ran another 5.1 easy miles with Colleen and Tony. They were kind enough to wait for me to finish the last 3/4 mile. Happy with the leg speed given the raising of my weekly mileage the last four weeks.
It seems I will use friday during the winter as my second hard day each week unless I have a race on saturday. I am trying to decide what workout to do each friday. Keep trying the hold the same 5k speed longer each week or go a it slower for a tempo run.
B of BS Rools out.
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.77 | 0.00 | 1.50 | 0.00 | 0.00 | 8.27 |
|
First three miles with Sylvia and Sammy, we dropped Sammy off with some of our clothes. It turned out to be a great day for running. Sylvia never tells me when it is a fartlek day, she just goes without warning. It makes the run fun. As it was Sylvia's speed workout day, I just tried to keep up with her. She really had a good day today, her pickups were between 6:45 and 7 mile mile pace per my Garnmin, great effort on the hill pushes. I am really starting to see the value of Sasha's stiders on runs. They do get the legs energized when you may be tired from a workout the day before. I am really going to try and incorporate them into my easy days. I am convinced the Sylvia can be back to some of her old running times. She has the talent, it seems her ashma has always been the issue. Good week for miles combined with speed. B of BS Rools out.
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.99 | 2.75 | 5.35 | 1.50 | 0.00 | 69.59 |
|
| Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|