| 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 | | 21.75 | 30.10 | 10.75 | 0.00 | 192.93 | 255.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Good way to start the year, ran with Sylvie up west canyon and back. New Year's resolutions:
What should I do? |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 | 10.00 |
| Spin and run, nothing exciting, |
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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 | 6.00 | 6.00 |
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My working out is not good this week, rolling out a project phase this week, hope to get back to a good base. Huka trail shoes the best.
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 | 2.00 | 2.00 | 0.00 | 7.00 | 11.00 |
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Hill repeats with the Mexican Mountain Goat - spin warmup 4 miles, 1/4 run warmup - 8:39 pace - 2 minutes repeats of 1% then 2% then 1% then 3% then 1% then 4%......ending at 8% - .35 miles at 8 min pace for cool down, nice little workout for a goat. Weight workout included. Hope to get in a few spinning miles later. The goal is a 60 combined running and cross training week. After work, spin 24 miles, 75 ball crunches.
Stay Kool, Be nice to goats, 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 | 10.00 | 10.00 |
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Spin 22 mph, IP saved me, tired of hamster workouts, bricker in the morning. After work spin, 28 miles and ball crunches.
Stay Warm, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 | 7.00 |
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gym rat - 1 mile TM run, spin class - talked Tris with the instructor, getting tired of Murray Rec center, goofy rules, last year, will look for a new gym.
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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 | 10.00 | 10.00 |
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4:30 a.m, 2 hr spin, boring, work today, darn, hopefully, run a few miles after work.
Stay Kool, B of bS roolsout
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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 | 10.00 | 0.00 | 0.00 | 7.00 | 17.00 |
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23 degrees, heat wave, slept in today until 7 a.m, when I looked outside it had snowed about 2 to 3 inches, made up my mind, put on my clown trail shoes and run 10 miles, 5 miles north to 33rd south and back home. Snow running is not for every runner, but, darn good for me, extra cushion. Decided to run the first 5 with no stops, seen no other runners the first 5, just the sparkles of the snow and a couple of walkers. The run home was station to station with a 30 second stretch break each mile. This was a nice slow/hard effort snow run, just what I needed. Verry happy with the effort. My feet were very cold by the time I got home. On the way back, seen two runners with their dogs, have seen them often on sundays, the lady always says hi, and the dogs always run up to me. The run today was a must, have painters half in a couple of weeks.
Spin 28 miles, 125 ball crunches with 20lb weigths, 5 x 1 minute wall squats, bench, side lifts, pulls, etc. |
| 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 | 14.40 | 14.40 |
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Crossing training to the max, 21. mph - legs felt good after yesterday - sun is shining, cats are smiling, dogs are laughing, gave out 90,000 commando points today. Spin 36 miles after work, nice followup working out today, going after that good week.
STYay klool bobbs 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 | 4.00 | 4.00 |
| Lite day - |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 3.50 | 0.00 | 3.95 | 7.95 |
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Mexican mountain goat workout (with Tony) warmup, 8:34 pace for all intervals, 1% gradte, 2%, 1%, 3%, 1%, 4%, 1%, 5%, 1%, 6%, 1%, 7%, 1% and 8%, 1/2 mile cool down at 9:45 pace, 12 minutes spinning - We bumped the speed to 7.0 on the TM, made a big difference in the toughness of the workout. Hills - speed work in disguise.
Later - 30 minutes spin bike, 10 second, hard as I could go interval, every minute, 29 intervals - good followup workout after the run. 23.3 mph avg pace, 11.65 miles.
Signed up for the St. George Sprint Tri at Sand Hallow, open water Tri, see if I can beat my last year time.
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 | 3.40 | 3.40 |
| Lite day - rest, brick on friday |
| 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 | 11.50 | 11.50 |
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Spinning class and warmup - only two in the class, boring class - swim 37 laps free style, good workout. Decided to wait until saturday for my version of a long run, 10 to 13 miles.
The spinning instructor, Kelly is doing painters next week, he is about my speed, maybe I can get him at the end.
Nice to see some of the snow melt, hopefully, the parkway will be clear in the morning with no ice.
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 | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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Run along JRP with Sylvie and Roxie, next temps, slushy, wet feet, no energy today, spin the legs out for 8 miles. Do walkers ever move aside for runners? Do runners always need to move?
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 | 15.00 | 15.00 |
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3 hours spinning, 250 reps rubber bands - swim exercises, 200 ball crunches, bench press-2 sets, side lifts - two sets. Nostalgia may be getting to me, finally hung my Boston marathon plaque 16 years later, 100th running of Boston. The day is somewhat boring, my clean the workout room, while watching football, exciting stuff.
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 | 11.43 | 11.43 |
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spinner break - 1 hour, 21. 75 miles, good hard effort. spinner Bs, another hour another dollar, another day another caller, another day spinning, I am going to hollor. Cannot wait for warmer weather and the trails.
I have to admit, did not know "sage" from sage brush, thanks to Air Darkhorse, another word for me to collar.
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 | 6.50 | 6.50 |
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Lite day for, TM hill workout tomorrow, then a mini taper for Painters Half, don't know what to expect, 6,000 runners for a half, it will be crazy, get lost in the crowd.
Stay kool, 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 | | 2.00 | 0.00 | 2.25 | 0.00 | 0.25 | 4.50 |
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Mexican Mountain goat workout, Tony - TM inclinne at 9 min pace, incline change every two minutes, repeats, 1% - 2% - 1% - 3% - 1% - 4% - 1% - 5% - 1% - 6% - 1% - 7%1% - 8% 1-% - spin 1/4 and stretch, nice little hill workout.
Stay Kool, B of BS Rools out |
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| | Race: |
STG Half Marathon (13.1 Miles) 02:14:14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Running on a prayer, without BonJovi. No doubt, with Gwen, cross train cross train, does not translate into faster running. Althougth this was a personal worst, I would not call it such, lucky to still be out there pounding the pavement. Back to the race - PreRace - arrived an hour early for a good parking spot and plently of potty stops. We ran into Tom and Kim, hope Kim got her PR in the 5k, check her blog tomorrow. I love all the prerace stuff, colorful outfits, the excitement and the anticipation. We lined up mid-pack, decent start given the large crowd. Sylive was out like a shot, Devine darted past me, not even enough time for a shout out, then a lady running just to the left and behind took a header and almost took me out, amazingly, she was back on her feet in an instant. My legs quickly told me a story, you can finish this race if you run at my pace, darn. At about mile 4, a couple of ladies passed, the one looked like K-Power, found out later in the race she was pacing a couple of friends, paying it forward. Anyway, she looked in great shape, running at a snail's pace for her.
Back in the pack - a rose of a different color, glad to have the company, not so glad to not be able to run the tangent, sudden stops in front of me, runners 3 abreast, ipods instead of running chatter, would rather have the chatter. First loop, passed by the first 6 leaders, Paul was leading, looking strong. The second loop, starting slowing at about mile, not stops during the race. One moment of conquering - I was the only runner running up the hill at the second loop of the trail that I could see.
Finish, mustered up a kick and passed a dozen or so runners down the last stretch. The crowd really gave me a yell, thanks.
Devine Miss M - always great to see you and get race talk for a few minutes, wish we could have extended that chat a bit. Sylvie had had enough, she had a tough time the last three miles, 2:09, and was not happy with her race, wanted to leave.
Overall, glad to be out there, little kid high fives, darn great, people yelling encouragement, sweating and struggling with fellow runners, just something good about being in the game. Game on - Dog Town next month.
Stay Kool, B of BS Rools out
QP - your the best, will bloggy talk with you tomorrow, so darn tired from driving back to my grandson's second birthday party (the party was a blast with the kids). Both my daughters are training for UVA 5K and wanted to talk running, great kids.
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 | 8.00 | 8.00 |
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Spin 30 min. 22.92 mph pace, good effort, 1 hr after work - MTW football reruns
Knees are a little sore from saturday, run on Wed.
Stay Kool, b of bsrools 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 | 2.00 | 2.00 |
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Arc trainer 2 miles, lite day, business after work to settle, no time. Legs feel back to normal, hopefully get back to running.
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 | 2.00 | 2.00 | 0.00 | 6.50 | 10.50 |
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Feels good to get back to training, 4 mile Mexican Mountain Goat workout with Tony, 2 minute repeats, 9 min pace, up and down incline Milly to max of 9%. I love this hill workout, a workout that does not bother my knees. Spinning class after work, 25 miles, good instructor. Debatin on what races and Tris for the rest of the year. It looks like the summer games Triathlon for me, open water Gunlock and Sylvie the 5 or 10K the day before. I may run the 5K.
StaY kool bofbsrools 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 |
| Easy day, spin, weights - big day tomorrow. |
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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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Swimming - 1 mile, getting some improvement, bike 12 miles - appraiser came to the house yesterday, turns out he was a triathlete, jealous of my cervelo tri bike, anyway, we had fun talking Tris, may get him to give me some coaching, he was 14th out of the water in the LA Tri with over 2,000.
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 | 15.00 | 15.00 |
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Spinning day - met the instructor 40 minutes before class for some eary spinning and spun thru two spin classes, 60 miles, legs a little tired. Took the day off from running, a couple of tweeks bothering me, hopefully, will be better soon. Weights and things workout, side lifts bench pull ups, rubber band swim pulls to simulate swimming, curls, etc.
Stay Kool, B of bS Rools out - goal next week, big week of training, biggest of the year. |
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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 | 12.00 | 17.25 |
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Tri Workout, mixed up brick
Run - 5.25 miles - Early moring dark run, fog, lite, good for running, but, a little spooky along the river. The lady with the two pit bulls was out running, this time they did not lunge at me. Nice morning for a run.
Swim - 1 mile - Murray pool - had the pool to myself, my own personal life guard, kind of weird. My arm muscles were sore from the the mile swim on friday. I have been practicing getting arm resistance on the pull back storke, getting better. Also, rubber band exercises for swim muslces. Got toe cramps at about half way, stopped and worked in out. Happy with the swim, slowly getting better.
Spin - 28 miles, 150 ball crunches with dumbell, 200 reps rubber bands swim exercises.
Good way to start the week.
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 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Spinning, hard 3 miles, 21.8 on tire legs, another 6 miles after work, easy day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.75 | 30.10 | 10.75 | 0.00 | 192.93 | 255.53 |
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