| 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 | | 62.26 | 7.65 | 3.85 | 0.00 | 0.00 | 73.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 7.65 | 3.10 | 0.00 | 0.00 | 13.00 |
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Interesting Day, one of those days, stay in bed, just rest all day, yada, yada, yada. As Sylvie was leaving for a few hours, what to do with my time? Vacuum - no, read a book about vampires - no, headed for the gym as it was snowing outside. I had no workout in mind, anywhere froma 2 mile easy run to a 20 long run. I am not always a great planner of workouts, often run how I feel, rather than a set schedule.
Took my X-mas shoes to the gym, wanted to see if they could replace my current racing shoes. After the run, they may be a replacement for the winter series races coming up. Nike Air Zoom Elite, women size 11, not too femmy of a color, light blue and may match the Fast Running Blogger singlet.
Decided to complete a progressive marathon pace type run for the first hour, (7.65 miles) the treadmill times out after an hour. Started at 7.6 speed and ended 8.2 speed, avg. pace 7:45 adjusted for treadmill conversion. Rest, 2 minute walk break with Power Aid and a Tiger's Milk Bar. Avg heart rate 146
I then decided to do a progressive tempo run/5K time trial, 3.1 miles in 21:23, very close to my 21:19 best of 2008. Started at 8.6 pace at ended the last quarter at 6 min mile pace. Happy with the effort after already having run 7.65 miles at marathon pace. Rest 2 minutes with Power Aid. Avg heart rate 154
Easy miles 2.25 cool down at 8:15 pace. Avg Heart rate 138
Last note, read Cody's comments/questions about treadmill conversion. I really don't think all treadmill conversions are created equal. The STAR treadmill is certainly a 1% grade conversion. The Precor is much closer to actual road pace. We have these two treadmills in our gym, right next to each other. I have run 3 or 4 hundred miles on each, the Precor is definity closer to outside road pace. Many of the runners at work will not run on the Precor as they claim it tires out their legs more than the road.
B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.19 | 0.00 | 0.00 | 0.00 | 0.00 | 8.19 |
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Ran along the snowy, icy trail, with Sammy and Sylvie the first 4 miles. We seen many geese and ducks. We dropped Sammy at home and ran another 4 miles. Last day of the year. Looking back at the running year: Ups and Downs
Downs:
1) Sick the week before Ogden Marathon, was out of gas at half way and had a very dismal finish.
2) Pulled up with a Hamstring during Salt Lake Marathon, walked a couple of miles, dismal finish.
Rebound Ups:
1) 4th in Div. at TOU, Moose trophy (under 8 min miles)
2) 2nd in Div. at Hobble creek Half
3) 9th in Div at St.George Marathon, 186 in Division (best plus 50 marathon)
4) 1st in Div. at Striders Half Marathon
5) 2nd in Div. at Bryce Canyon Half Marathon
6) Highest mileage year ever, highest mile month ever (this month 300 miles)
Lessons Learned:
1) A good half marathon race beats a long and slow 20 miler
2) Run easy on an easy day
3) Do hamstring excercises
4) Do more tinman tempos
5) Increase my weekly miles base
6) Enjoy the running as long as it lasts.
7) Be nice and supportive to all runners
8) No excuses, have guts
B of BS Rools out, Everyrunner, have a happy new year and great 2008 running year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Easy run, from home to Redwood Multi purpose center and home. 80% of the trail snow packed, avg. pace 8:45 Ran in the La Femme shoes, good shoes. *Note, the avg pace is somewhat higher because of the trail running conditions, packed snow with each foot planting and takeoff with movement.
Nice start for the year.
B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Awoke to the sounds on silence, no garfunkle, beat the alarm. First thought out of bed, how darn cold is it this morning. The weather forecast is often not accurate for tempature. It tends to be about 5 degrees colder down on the river trail. Anyway, bundled up like a transient looking for a home and headed out the door. Although there was a crescent moon shining thru the high foggy clouds, icy spots on the trail were hiding. In order to stay biffing free, stayed on the packed snow for the run. As I ran, what is great about this morning? Many things, just could not think, too cold.
Plan on adding a few miles at lunch, striders or some hill repeats. Much chatter on the blog this weekend, everyone hyped up in support of racers and looking forward to a great 2008 runner year. Lunch time treadmill, started at 1% incline, 7.2 speed, increased incline every quarter, left at the same speed, to 4.5 incline for the last quarter. Easy mile cooldown.
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 | | 10.54 | 0.00 | 0.75 | 0.00 | 0.00 | 11.29 |
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Early morning, decided to run on the road this morning. Run was ok, but, I now remember what a constant concern runners have for cars. Be careful all you Mad Max Road Runners. I will be back on the trail after this morning's experience. Ran in the La Femme shoes again this morning. Good shoes and no one can see the color of them in the dark.
Lunch treadmill run, 12 x 100 yard striders, 6:36 treadmill adjusted pace. The rest easy miles.
Stay Cool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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Ugly betty miles, easy, nice morning, warmer, legs in a funk.
Maybe too many miles this week, run some more at lunch.
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 | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
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Snowy run, looked like mother nature was ready to unload a foot of snow. Headed out the door in a rush, really only snowed about an inch or two, wet snow. Ran into Cody, one of the top runners on the blog. Cody, asked if we should run together. Well, I was almost home. Would like to run with him, it would be an easy run for him and an threshold run for me. See if we can hook up next time he is down on the parkway.
Normally, on saturdays, me and Sylvie run together. She is still healing from tweeking her hammy during our run last week on the snow/ice.
Did a weight workout while Sylvie rode the excercise spinning bike for an hour. We watched Boune Conspiracy while working out. I think we may buy a treadmill for next winter. We just wonder sometimes, so cold, bad footing, are we really getting a good run sometimes?
*Note, jumped to 75 miles this week, back down to 70 for a few weeks, too large a jump from averaging 67 miles a week the last 10 weeks. My legs have been a little more tired than normal, likely increasing miles this week. I thinking 70 to 80 per week will be my upper limit by the time St.George hits. Not too concerned about the SLC Track Club and Striders series, use those as good hard training runs getting ready for Ogden marathon and other races to come. I do not expect age 50+ PRs in those races, do hope for age 50+ PRs in later races.
I ran my first marathon in 1982 and started running in 1981, age 57 now, keep running as long as possible. Over the years, all kinds of injuries, 4 stress fractures, 3 hamstring pulls, 1 hip flexor, 1 plantar faciitis, 4 or 6 IT Band, 2 calf pulls, and a few others. I guess injuries will happen when your trying to improve, pushing, but, they also just happen.
B of BS Rools Out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 62.26 | 7.65 | 3.85 | 0.00 | 0.00 | 73.76 |
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| Weight: 0.00 | Calories: 0.00 | |
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