| 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 | | 57.82 | 0.00 | 8.70 | 0.00 | 0.00 | 66.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.37 | 0.00 | 0.00 | 0.00 | 0.00 | 12.37 |
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Ran early today, 5 a.m., put on some warmer running tights today. They really made a difference, pace was much smoother the first 8 miles. The last 4 miles the pace was all over Garmin as snowy, icy, parts of the trail kept appearing. The changing pace seemed to get my legs colder and also affect the pace. I thought the section of the trail would be clear from last saturday's storm, not so, West Jordan is too cheap to plow. I think that I will ask Santa for a new pair of warm winter running tights.
Happy Holidays, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.93 | 0.00 | 1.25 | 0.00 | 0.00 | 11.18 |
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Early morning run. Ran an odd back and forth route to avoid ice patches. Hope to run a few miles on the treadmill today, maybe some speed work. Family X-mas party last night, it was fun to see everyone. My mother gave my daughters two large books on geneology work my cousin has been doing the last 30 years. They were quite excited. My dad has shaved his head. I going to get him a polishing rag for Christmas. It does may him look a few years younger with all the grey hair gone.
Lunch time run, treadmill, 1 mile warmup 8 min pace with .25 at 6:30 pace, 1 mile at 8 min pace with .25 at 6:30 pace, 1 mile at 8 min pace with .50 at 6:30 pace, 1/2 mile at 8 min pace with .25 and then 1/2 at 8 min pace.
Kind of a goofffy lunch time run.
B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 3.20 | 0.00 | 0.00 | 6.40 |
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Goose egg after 71 days straight of running, the Moab lottery loss took the B out of BS and the R out of Rools. I will be back at it in the morning. My disappointment is nothing compared to those trying to OTQ. But, one day of sulking per year, loss of 100 commando points. I plan on earning these right back in the morning. I guess we are lucky to both be in the 10 year club at St.George with no lottery, and have BQs if we want to use them.
of s oools out
A couple of years ago, about 11 p.m., I was feeling sorry for myself over running, can't remember why. Syvlia, says: quit whining, go out and run. I ran a 5K time trial on the icy trail with no fear.
Tonight, I got a lift from Lybi, Tom and Sarah. Got a kick in the pants from Lybi, understanding from Tom (he has had disappointment from not getting into St.George) and always superior kindness from Sarah. Thanks team mates.
I ate cheese with my whining, after reading the comments, got my shoes on and hit the trail. Decided to run north to a good turning around point, 5k effort time trial. 21:30 5K. Not my best of the year, but, only 11 seconds off my best this year. I had to slow down in a few spots for snow, likely very close to best for the year given the slow spots for snow. No commando points, loss of 100 stands. Teddy, when the going gets tough, the tough get going. Lesson learned.
Almost back to B of BS Rools out
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| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.63 | 0.00 | 0.50 | 0.00 | 0.00 | 11.13 |
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Beat the storm this morning, starting to drizzle, did not get too wet. I was quite touched by the support from the blog on my mental melt down over Moab. I remember what Sylvie said to Sasha at the St. George Pasta party, look what you created, did you ever think this would happen? Thanks to Sasha for the creation of the blog and support of runners.
I have often said, put a group of runners in a room, they would never leave and stop talking about running, unless it was time to go on a run.
Lunch time treadmill run, 1% grade, 8 min mile pace for the easy miles. Completed 10 x 100 yard strideouts at 6:51 pace (treadmill conversion).
B of BS Rools out |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 0.00 | 3.10 | 0.00 | 0.00 | 8.00 |
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Treadmill run, gradually increased the pace, .5% grade, total time 60:09, avg. pace 7:31
Intended this as an easy run and turned into a hard temo run the last 3.1, increased the pace each lap. 21:09 5K at the end of the run. Darn, the treadmill is not equal to the road.
About 8 weeks ago, asked Sasha about advice on improvement, increase mileage to 65 to 70 per week. I have avg. 66 the last 8 weeks. It seems the conditioning improvement is not speed, but, speed endurance. I have also add in some moderate type tinman workouts.
My already great respect for those real high mileage runners is shot up, holy cow, how do they find the time. This year will be my highest mileage year ever. (over 2700 miles).
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 | | 8.39 | 0.00 | 0.65 | 0.00 | 0.00 | 9.04 |
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Early morning run, headed out on the parkway trail, no way, snow a foot deep, turned back and ran on plowed roads. Lucky it was 4:30, not much traffic, able to get in 6 miles before the morning commute. I then spent another hour shoveling snow, hurried to a doctor appointment only to have the doctor stuck in traffic and still an hour late, left the Dr. office and headed to work. I suppose many others on the blog are having such a day. I have a two hour meeting and hope to run a few more miles on the treadmill and then head home.
Lunch time run, 3 miles on the treadmill with 10 X 100 stiders at 6:43 pace.
B of BS Rools out
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
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Myself , Sylvie and Sammy the first three miles. We dropped Sammy off at home and ran the rest. A few tean in training runners were on the parkway today. They have big jugs of Gatorade about every 3 miles. I would be surpised if it were not frozen. The trail was in better shape than expected. One interesting sight, the sun was hitting the snow just right, snow crystals. Kind of cool on a cool day.
Last 9 weeks, avg. 66 miles per week. It seems my legs can handle the increase in mileage, now need to gradually start increasing the hard workouts.
B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 57.82 | 0.00 | 8.70 | 0.00 | 0.00 | 66.52 |
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| Weight: 0.00 | Calories: 0.00 | |
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