| 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 | | 55.05 | 18.30 | 3.00 | 0.00 | 160.10 | 236.45 |
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| Weight: 162.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 4.75 | 10.00 |
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Early morning run - ice pataches- packed snow - unpacked showed trodden - tough run for footing. Anyway, nice to start out the 2010 with a run. No tails or tales on this run - no dogs - no runners, the only tail was a Beaver blasting its tail on the water and diving.
Spin - hurried off to a spin class after the run, my heart was not in the workout today, give it a good effort, not a great effort.
Zumba - Hip Hop - Sylive bought a Hip Hop workout Video - tried the first couple of minutes - still can't dance.
Stay Kool, B of BS Rools out
Biggest loser starts today, goal 152 by 1 march. |
| Weight: 162.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 | 11.75 |
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Spin classes, back to back - good effort, hills and intervals - felt better the last 20 miles after eating a protein bar - most spinners don't run, so, very little running chatter. I need running chatter - Burt says more running chatter and more running for 2010, watch Burt go.
600 crunches, upper body weights, stretches, wall squat, etc.
Puppy report - has had 3 accidents, number 1, in the last 9 days, pretty darn good for a puppy. Roxy looks like a runner, Sylvie has taken her for a mile run a couple of times and she loves it.
Goatee Report - old hat - no one now notices - may dye it red to match the Ute colors and see if it gets some shout outs.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 | 16.00 |
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TRy Zone - mixed up brick workout
Nice morning run, warm morning, puffy white clowds, patches of ice - playing hop scotch - just nice to be outside - 3 miles into the run, looked up in the sky to the west, the moon had found a window to shine through the clouds, pretty sight - roosters singing good morning - looked to the wasatch mountings, blue sky peeking through the clouds as the morning coming to life.
Swim - Murray Park Center - only one in the pool with two life guards watching - felt self conscious doing the back stroke for a mile. The water was warm, good workout, relazing hard if that makes sense. It would make sense to swimmers.
Spin - home to watch the puppy while Sylvia at work - good effort 60 minutes.
Thoughts about the day - wish alll winter days were like today - what shall I do with the rest of the day? Do laundry? Start a new book? Blogger gone crazy? Plan my diet? Eat two boxes of dots? Make NewYear's resolutions? Post to my journal? Does free time agree with me?
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Spin 1 hour - nothing special - Stay Kool, b of bs roolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 | 5.75 |
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Spin 23 miles, class - good effort - 70's music -
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 5.50 | 8.50 |
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Moopy start to the day - rode spin bike for 30 minutes, avg effort, kind of in a funk this morning. Later in the day - comment from coach about Again to Carthage - put some fuel in the tank - my days of any elite running in my age division are gone, but, I can still attempt to be mentally elite at times. Inspiration comes at odd times - good time for me.
After work - hurried home, grabbed my running and biking gear - Me and Milly have a strained relationship, but, she makes me work. Call in zone, crazy - put on the running brace, calf sleeves and slowly stepped on Milly - decided today would be a mental day - plugged in the IPod - cranked up to 3% - 7 miles per hour pace - lightly held on to the bar - quick start - closed my eyes - listen to seven songs - ran with purpose - thought of race moments of mental toughness. opened my eyes - the finish had passed - happy BS Rools - off to a spin class dripping wet. Great day to be a runner.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Spin 45 minutes -weights - easy day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
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Spinning, 33 miles this morning, good effort - la da ja and marathon runner, Celeste the instructor today, very good class, some new riders. *Note, was going to run outside this morning, too cold for the old knees, may run in the morning if warmer or hit Milly.
MIlly was a bust - weight workout, 150 crunches, 30 minutes spinning - 10 miles
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
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Darn, weather just too cold for my knees. Met the spinning instructor, 30 minutes early, to get a good warmup for the two classes, very good effort, happy with the 52 miles. My endurance seems good for this time of year.
Goatee report - old news
Puppy report - Roxie is great, potty trained. Our only issue now seems to be her liking my socks and Sylvie's house shoes.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Run 4 miles in the gunk - darn temp inversion. Swam 1 mile backstroke, set my PR for the mile swim 48:24. I know, still slow.
Stay Kool, 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Spin - 30 minutes, 20mph, last 30 minutes, 22 mph. good effort last 30 minutes, no running outside until the gunk is gone. Milly may become my best bud.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 | 10.50 |
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Brick - spin 10 miles - 2 miles on Milly - 9 min pace - 3% grade
After work spin class - 24 miles - good effort.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Easy day - 12 miles spinning, upper body weights - may do something after work, like veg out?
Puppy report - she is so cute and smart - loving - she ran 2 miles yesterday with Sylvie.
Stay Kool, 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Awoke to the sounds of Roxie rattling her cage door - got up early, let her outside to do her business. Roxie is such a sweet little puppy, easy to train. On to the run - out the door at 4:15 a.m. - wow that is early - the parkway trail was covered by glisenting sand grain size diamonds. well, could have been snow crystals. For moment, richer than rich.
Very nice temps - not another creature, sounds of silence, without Simon or Garfunkle. For those who count pace every run - somewhere between 8 and 20 mintute miles depending upon the step. Avg. pace, finished before sunrise. Just darn nice to get outside and run. We are headed to St. George in the morning to look at condos, wish we were running the race.
Stay Kool, 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 | 16.00 |
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Good Brick Day
Early morning, came with no warning - make coffee for Sylvie, feed the puppy, take her outside to do her business - off to the spinning class - 5a.m., start spinning - listening to Accross the Universe, 5:30 the rest of the class starts showing, 14 total - nice hard interval class, 32 miles - legs were somewhat tired.
My thoughts, well, I need brick practice, ride and then run - set off to run 3 miles, well, one of the those days, reminds of times gone by - set out with one plan, kept going and going, 8 miles in the fog of morning down along the JRP - slipper spots - tired the last mile. Very happy with the effort, cannot workout on Sat - out of town. 8 miles to 4100 south and home. Seen two other runners, passed on, yeh, and one passed me.
Funny thing along the run - put on some old running tights over my biking shorts - I'm running along, my pants are falling down, what makes this funny, American Idol, loook like fool with your pants falling down, and Tom's comments. Stopped, laughing and tied the drawstring tight.
Overall - very happy with the workout day, not often I can run two days in a row and do a brick the second day.
Stay Kool, 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 | | 0.00 | 4.10 | 0.00 | 0.00 | 7.50 | 11.60 |
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Tired form the whirlwind trip to St. George, buy a cono, great area for running and riding a bike, Snow Canyon area of st.George.
Gym day - ran 2 miles on milly, 3% grade, avg. pace 9 min miles
Spin class, 20+ miles, good effort - fun class, the dog pound was there, they call themselves the dog pound.
Milly again, 2.1 miles at 8:50 pace, 3% grade, progressive run, move the speed up every two miles, finished the last minute at 7 min. pace.
Swim - 1/2 mile good effort.
Stay Kool, B of BS Rools out
For those bikers on the blog, must have seen two hundred bike riders in st.george, the 55 degreee weather really brings out the riders.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Early morning, paid commerical programming, watched an ad on buying a spinning bike and the benefits. Interesting, already have one, but, the promation of a pro-rider reinforced the value or cross training. Off to spin class, arrived 45 minutes early, rode a total of 32 miles, good effort. The instructor said I have been missing for a year and half, well, not really, have not gone to her class. Big class for a holiday, mostly regulars. Convert o 8 miles cross training, 1/2 biking, upper body weights, 200 crunches.
Stay Kool, 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 3.00 | 11.50 |
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Short Brick - spin 12 miles - avg. effort, ran 3 miles - was going to run just 2, closed my eyes, hung on to Milly and listened to CCR for the last mile. There is just something about bike and then run, the legs don't respond sometimes. 22 miles spinning class - very good effort, had my eyes closed, al la T na na.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Lite day - 10 mile spinning, upper body circuit weights.
STay kool, bofbs rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Lazy morning - skipped running - felt guilty all day, ran 4 miles after work, weather was great, lifted my spirits. Running on the JRP is such a pleasure not being concerned about traffic.
Goatee update - old news
Condo update - we bought a three bedroom, 2 full baths, 2 car garage home in St.George last weekend, very happy with the deal.
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 25.25 | 25.25 |
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Century Ride +1 - Rode 101 miles on a spinning bike this morning - met the instructor at 5 a.m., spun for 45 minutes before the class, spun with another class and then another class. My butt is sore, my legs don't feel too tired. This is the longest ride on a spinner, one thing was key, drank 5 vitamin waters -ate a power bar and pro bard - need to get about 400 calories and hour spinning or bonking will replace spinning - hit a couple of bad patches at about 55 and 85 miles, worked thru them by standing.
After thoughts - running Rools - some love biking - I would turn down a date with biking anyday to go running. This ride gave me a feel of how much training will be needed if I sign up for the 2011 STG ironman. My legs were darn tired, could I run a marathon after this ride? It would be darn tough.
Stay Kool, B of BS Rools out |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 7.00 | 12.25 |
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Brick not quite falling - Rose to the puppy wanting to go out, sat around with lead legs for 30 minutes thinking about bagging the workout for today. B of BS thinks - with tired legs, time to find out how recovery works after a 101 mile bike ride. Adorned running garb - hit the trail for a slippery 5.25 miles, legs felt fairly good - surprise. Although, no longer have speed, bugs me to have a runner pass me, always hang on as long as possible. This morning, Ben Turner came up on my shoulder to pass, hung on and chatted with him for a half mile - (side story, 1996 he ran a 3:30 to win our division at TOU, the next ran I ran a 3:27 to finish fourth, had to remind him, just depends on who shows up. He is training for the Gunnison marathon? Never heard of it.)
BS Thinks Running - almost al la T-Na-Na morning - so darn dark, eyes seemed shut, almost ran head on into two runners wearing all black, with me wearing all black, we were all running on the west side of the trail to avoid slick spots. Night dreaming, stay awake.
Hurried off to spinning class, rode 28 miles, legs felt pretty good after yesterday, the instructor made a big deal out of the 101 miles yesterday as I walked in late. Needless to say, got asked several questions on what are you traiing for? Don't know sometimes, just a workout junkie.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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1 mile swimming backstroke, 54 minutes, need a bigger swim cap, enjoy swimming in a weird way, good off day excercise.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Those were the days my friends, I thought they would never end ...... fitting song for my morning of running. Adorned CRX compression tights - decided quick stride turnover, for whatever reason dejavu - felt like I was running two years ago with no knee issues, pushing the hills, passing runners (well, one runner) sprinting to the finish. I didn't look at my watch for the time, didn't want to spoil the runners high, what if I were running 11 minute miles? It felt like I was running on air. Nice to have a runner high run, without John Denver.
Stay Kool, B of BS Rools out |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 | 5.10 |
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30 minutes spinning, 30 minutes Arch Machine- day off from running, may spin tonight - I feel gooood.
Stay kool, 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Early morning slippery slide, trail slick today, ran like real careful, nice to get out.
STay koool, bofbsroolsout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Nice morning, with fool moon - running along moon river, without Andy - very nice morning, stressful weekend ahead with many things to take care of as we take title to the St.George home.
Stay Kool, Full on Fool -bofbs rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Maiden St.George run - took Roxie, ran up to the trail head going to Snow Canyon Parkway- headed a mile west towards Snow Canyon and turned around. It was a beautiful run. Mine and Sylvie's backs were aching from all the work gettting the home issues taken care of. Just a sample - installed new applicances, measured for 468 sq ft of tile, re-keying, heat pump service, fixes electric breaker box issue, baja cable, St.George Electric service, fixed a gate, storm door, toliet seats, etc. We still love the place, another weekend of work and we should be close to our weekend getaway needing little work - next weekend, tile installed, fix rain gutters, fix door frame, fix fiberglass shower crack, run 5 miles or more each day. By the way, the run along Snow Canyon Prkway was beautiful looking towards Tuacon.
Stay Kool, 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 | | 55.05 | 18.30 | 3.00 | 0.00 | 160.10 | 236.45 |
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| Weight: 162.00 | Calories: 0.00 | |
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