| 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 | | 57.79 | 0.00 | 6.75 | 1.25 | 0.00 | 65.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 5.25 | 0.00 | 0.00 | 13.50 |
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The dreadmill today, first time in the Murray Park Center for quite some time. The $5 turned out to be worth the workout. I have been reading David Holt, Tinman and many of the blogs. Ran the first 8 miles at 8 minute mile on the Precor treadmill. I mention Precor, they seem to be one of the toughest dreadmills for me to run on for some reason, they just don't feel like the road and have too much cushioning. I call these miles easy as 8 min pace, because heart rate avg. was 140. My St. George marathon pace was 7:42.
Next Phase: Ran 2 miles at 6:54 pace, then 1 mile x 3 at 6:54 pace. Total 5 miles.
Goofy Phase: The darn dreadmill timed out at 1 hour, then timed out again calling it a cool down, started a threshold mile, dreadmill quit a little after 1 quarter. Finally got off the darn dreadmill and moved to another to complete the threshold miles. I was happy with my form and concentration. The Ipod really got me thru the workout, boring, on the dreadmill.
Self assessment today: I think that I could run a plus 50 year old PR if it were a fair 5K, under 21 minutes. I am following Sasha's method, of no taper or very little taper for the two Winter series sets of races (8 races total) , SLC Track Club and Striders. I don't expect great times, but expect very good effort.
B of BS Rools out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.08 | 0.00 | 0.00 | 0.00 | 0.00 | 8.08 |
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Early this morning, 4:45, headed out the door for a run, almost fell three times the first 100 yrds (ice baby). I turned around and went home. Lunch time run with Harry and Colleen. Harry was kind to lead and really pulled us thru the run. I did not complain, picked up the pace when needed. When we finished the run, Colleen says, you sure ran good today! I then told her, it was more of a survival run. Anyway, turned out to be a great lunch time run in the sun. Nice to have running buddies that can help you along and hope you can return the favor. (I thought today may be a little tough because of the workout yesterday).
B of BS Rools out
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.89 | 0.00 | 0.25 | 0.00 | 0.00 | 10.14 |
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Early morning run, the weather was great. The trail had some treacherous spots. Day dreaming about Xmas is not the best thing when winding around icy patches.
Recovery note: The "big workout" big for me, on sunday is taking a little longer to recover from than expected. It will likely take several weeks to adapt to these workouts. Skipped the Blacksheep workout, hopefully, next week.
Lunch time run, 2 miles dreadmill with 4 X 100 striders at 6:45 pace.
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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 | | 10.09 | 0.00 | 0.00 | 0.00 | 0.00 | 10.09 |
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Early morning run, slow and easy. There are still icy spots and crusty snow on the trail. Nothing special about the run today, except, sure seem to be slower in the colder weather. Likely, no 2nd run today.
B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.48 | 0.00 | 0.50 | 1.25 | 0.00 | 10.23 |
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Early run today, ice has melted, almost an uneventful run. Out of the night, 5500 south on the Jordan parkway, a possible sighting of the "darkhorse" flying with ease, clipped by me in the night. Picking up the pace to chase this ghost runner was of no success. If it was a true sighting of the "dark horse" the lone runner may confirm or remain a mystery. The "dark horse" is one of our bloggers. If it was not the the real dark horse, who was this imposter?
Lunch time run, sweetmilly, 3 x 1/4 mile at 6:04 pace, 1/2 mile at 6:04 pace, plus 1/2 mile of striders.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.25 | 0.00 | 0.00 | 11.25 |
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Early run, ran in the drizzle before the rain. Easy the first 3 miles, then warmed up and ran a decent pace back home with hill push striders over all the short hills. Lunch time run planned with Tony and Colleen, hope we don't get rained out.
Day dream during the run: Visulizing breaking 1:30 at Moab, it is a real long shot, but, it was fun to day dream.
Treadmill Run, 8:11 pace 5 miles, rock n roll thru the five miles, highway to he..."
Funny Awards Note: Just got a first place age division ribbon from the Sandy Turkey Trot 5K, a dollar tree ribbon, no turkey. It must have been on that slow boat form China restocking the dollar tree.
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 | | 2.00 | 0.00 | 0.50 | 0.00 | 0.00 | 2.50 |
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Snow run today. We took Sammy, the jousting dog, the first 3 miles. She loves the snow and loves to run in it. I gave her her head second half of the first three miles. She really gave me a knee lifting, high stepping workout. I was ready to call it a day at three miles. Sylvia said no way, another 3 miles is in order, high knee lifting snow running. When the run was done, we both said, this was more tiring than a 5K race. All in all, very good work out, it felt like hills.
B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 57.79 | 0.00 | 6.75 | 1.25 | 0.00 | 65.79 |
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| Weight: 0.00 | Calories: 0.00 | |
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