| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 60.83 | 2.50 | 4.00 | 0.75 | 0.00 | 68.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.21 | 0.00 | 0.00 | 0.00 | 0.00 | 12.21 |
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Early morning run, winter dress. This may be the most uneventful sunday morning easy run in years. No semi-rare wildlife, no crazy looking characters, no scary sounds and no running thoughts of greatness. But, it was still a great day to run.
B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.61 | 0.00 | 0.50 | 0.00 | 0.00 | 12.11 |
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Early morning run. I have never really done striders in the morning, gave it a shot today, did 8 x 100 yds. (35 steps with the left foot) Don't know the pace, faster the 5k race pace. Doing these striders will take a few weeks of adaption. I am lucky to just stay awake.
Hills, Hills, Hills, as runners we all have this love and hate relationship with hills. We know they are good for us, yet, does anyone really look forward to hills. It has been fun reading some of the blogs this past week. I guess I should change my blog name to BRools and Sylvie now has her own blog.
Lunch time run with Colleen, 4 miles, ran in shorts, felt good. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 2.50 | 2.50 | 0.00 | 0.00 | 9.50 |
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Blacksheep workout this morning. Workout at Sugarhouse Park/Highland High Track
2000 meter warmup around sugar house park - 4 hill repeats, good effort.
Did another loop around sugarhouse park with the first 1,000 at marathon pace and last 1,000 at like 10K race pace. Track workout: 1600 with the first 800 at marathon pace and the last 800 at 5k or a little faster pace, followed by a 1200, 800, 800, 400, 400 (all with first half marathon pace and last half fast. Ran the last half of the two last 400s much faster than 5k race pace.)
Lesson reminder today, never give up on the workout.
Thanks to the coach and other coaches each week. It really helps and gives motivation, as if others lead we do our best to follow.
Two miles easy on the sweetmilly at lunch, upper body circuit weights.
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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Early morning run, icy spots, crusty snow, really slow and trail all a glow. All in all, nice recovery run. Nice chatter on the blog yesterday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.14 | 0.00 | 0.00 | 0.00 | 0.00 | 12.14 |
| Nice morning, almost did not get out of bed, Sylvia kind of kicked me out, she knows that I would not be happy later in the day. Slow and easy, recovery run along the Jordan Trail, south 4 miles and back home. The weather and trail conditions were much better than expected. Maybe lunch time run today. Lunch time run with Colleen today, nice conversation. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 1.00 | 0.75 | 0.00 | 8.00 |
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Treadmill, min-speed workout, 3 x 1/4 mile at 6:54 converted pace + 3 x 1/4 at 6:04 pace with 1/4 easy between each quarter.
Lunch time run with Tony, Colleen and Davey. Nice run, fun on part trail, part mud, part snow, part wood chips, part road. It was an adventure run. Last 1/4 or a little longer a runner pulled up along side me and Colleen running right past us, picked up the pace and ran with him to his stopping point. I tried asking him a few questions, no answer, maybe he did not speakingsly English or was to tired to talk. Pace was about a 6:40. He pretty well ignored me. Well I am used to getting ignored, ok. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Snow adventure, Brent and Sylvia, we took Sammy (our large white stardard poodle) with us running. She went three miles and loves running in the snow. I made the mistake of running in old shoes the first three miles, was slip sliding away. We dropped off Sammy, changed to new shoes and ran another three miles. Altough this is listed as an easy run, it did give our legs a good workout in the snow. It was fun in a kind of different way. Time to check if Tom and Sasha have given race reports. *Note, we decided to sign up for both the Salt Lake Track club and Striders Winter series. Our plan, good way to help us get in some speed work and hopefully not lose much conditioning during the winter. Both series add up to 8 races. Also, we will not take our race times to heart, we will do our best, but, not beat ourselves up over the times. Winter races are very tough to run fast as we would like. These a get in some speed work in race conditions. Like Sasha says, where else is better speed work than a race.
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 | | 60.83 | 2.50 | 4.00 | 0.75 | 0.00 | 68.08 |
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| Weight: 0.00 | Calories: 0.00 | |
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