| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 82.43 | 0.00 | 0.00 | 233.38 | 337.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Cheeta speed walk, avg pace 15 min miles - practice practice and more practice, beautiful STG day, from home home to Snow Canyon gaurd shack and home. good practice
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 | 15.00 | 19.00 |
| Spin at Deseret palms, 1 hour spin class and 2 hrs on mine own. Good effort, |
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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 | 14.25 | 14.25 |
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57 miles spinning - first hour moderate effort, 36 minutes IM pace - 1:15 IM pace, good effort, legs were tired and somewhat sore, loosed up after the first hour.
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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Run, cheetah walk, 9 miles, treadmill, 13.4 mph - I know, slow, but, happy with the effort, hopefully speed will improve over 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 | 10.50 | 10.50 |
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Swim, NW pool - senior day $1 entry - old farts get a break - swam 1 mile, 1800 yrds without stopping, forgot to time myself, worked on stroke.
After work - 24 mile spin - good effort, weights, rubber band lats, ball crunches, 2 x 1:30 wall squats and some core balancing.
I signed up for the biggest loser challenge at work, no chance of winning, but, may hoping for motivation to drop ten pounds. Scales are fickle, 66.8 lbs 3 days agon and 61 today, can't trust them. No way to lose weight that quick, goal 2 lbs a week.
Stay Kool, B of Bs Rools out
*Note, my oldest daughter is really excited about her first half in a couple of weeks, may need to give it a good effort and attempt to stay with her. |
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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 | 11.00 | 11.00 |
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1 mile speed walk with Roxie - 2 hrs spinning - nothing special today - umph is down -
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 | 10.00 | 0.00 | 0.00 | 2.50 | 12.50 |
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The wind, the slush, the weather - 10 miles north to 4800 south, then back to Garnder Village and home. My feet were wet from the slush, shuffle run about 2 miles, cheetah walk - seen about a half dozen runners, they gave me motivation to shuffle run and delay the pass. Went to the post office, sent back a pair of NB shoes gotten for Xmas, gave me run spots.
May spin an hour later to today - or just veg the rest of the day.
I kept looking for bloggers running, did not recognize anyone. Sylive made me hot chocolate to warm me up. lazy day.
Stay Kool, B of BS Rools out
Sylvie got me motivated - spinning circuit workout - 10 miles spinning, 3 breaks with 5 circuit stops to include: 100 rubber band lat pulls, balance thingie, weights, 90 wall squat, 25 ball crunches with 25lb weight, ab rotations, slant pulls, bench press, side lifts .
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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 |
| Spin and spin - early morning, late night - tended my two of my grandsons while Sylive, my daughter and husband went for a 9 mile run on the parkway, getting ready for the STG half. Hum, miss being out there. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.67 | 0.00 | 0.00 | 7.33 | 12.00 |
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Early morning, 12 miles spinning, lunch time cheetah walk on the treadmill, 4.67 mph, a little under 13 min. miles, goal to get down to 12 min miles walking, keep after it, and some running.
Stay Kool, B of BS Rools out
52 minutes spinning after work, time time time, tough to get in the workouts.
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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 | 7.00 | 7.00 |
| Spin class with Sylive, full class - hill intervals - lite day |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
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TM Cheetah speed walking - 13:10 minute miles - 2% grade - swimming later today, maybe more bike or walk miles.
Stay Kool, B of BS Rools out
1 mile swim, NW center, worked on pull each lap, hard effort each lap, need to keep working at it, did swim faster with reaching out and pulling hard, alot of work, why to some swimmers make it look so easy? |
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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 | 5.69 | 5.69 |
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Hard 1 hr spin. 22.76 mph - nice effort on tired legs. More spin later, legs starting to adjust to the training load with less recovery.
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 | 5.25 | 0.00 | 0.00 | 8.00 | 13.25 |
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32 miles spinning, 20mph effort - sweat, 5.25 mile cheetah speed walk with Roxie, nice effort. Two runners passed, a few dog walkers, uneventful outing. I have dropped 7 lbs in two weeks, started to get to me, eating too much junk food today. I have another 8 lbs to lose.
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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1800 yrds swimming, Gene Fulmer, small pool, got kicked out by some portley water aerobics gals. good for them, did not seem like much of a workout. Anway, 2 hrs spinning, 1 hr hills, crunches, weights, rubber band pulls, wall squats, etc. Nice to feel better today, thought I was coming done with a cold or something yesterday.
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 | 10.00 | 0.00 | 0.00 | 10.50 | 20.50 |
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Swim, 1.5 miles, 2700 yrds, Murray Rec, non-stop swim, 1 hr 20 min. this pace would just get under the time limit if I could keep it up for another .9 miles. Really need to work on the swim.
10 mile cheeta speed walk, 5 miles north and home along JRP, seen DC and his daughter running, still several patches of ice on the parkway, careful does it. avg pace, 14:50, felt pretty good, could likely keep it up for the marathon, this woul put we walking a 6:22 for the marathon part.
the tough bricks started with today.
Stay Kool, B of BS Rools out
Tested the SF a little, ran on some of the dirt and up hills. |
| 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 | 10.25 | 10.25 |
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Spin, 21 miles, good effort. Lunch time swim, 36 laps, 1800 yrds, 1 mile, NW center, one half lap at a time, working on form, also, tired from yesterday's workout. This is the first time ever swimming 3 days in a row.
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 | 13.25 | 13.25 |
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hard 1 hr hill workout, 14.5% grade - after work 90 IM pace spin - 5.75 + 7.5 miles
Nice to get in one of the hard bike workouts in. felt good.
Stay Kool, B of BS Rools ou
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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 | 7.75 | 0.00 | 0.00 | 5.00 | 12.75 |
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99 minutes, 7.75 miles on Milly - good cheetah effort, 13 min miles - watching the Idol, 1 hr spin 20 mph effort. - good days of training so far this week, a little taper for saturday.
Stay Kool, B of BS Rools out |
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| | Race: |
STG Half Marathon (13.1 Miles) 02:37:33, Place in age division: 24 | | 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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Some apprehension about this race, essentially, not have ran the last four months because of the SF. Well, turned out to be fun and a good workout. My oldest daughter, Jenna and her husband, Jeremy, ran their first half marathon, they were so excited. Jeremy pushed a double baby jogger with his two boys, ran a 2:15. Jenna, did a 2:28 and was very happy not stopping during the race. Sylive did a 2:10, not what she would have liked.
The morning started with chaos, what do we wear, etc. rounded up two ponchos, gloves, got them layered and ready to go. Jenna and Jeremy, were not prepared with rain garb. The two boys, grand kiddies were great, the rain do not bother them. Sylive started up towards the start, the rest of lined up almost at the very back. I ran with Jenna and Jeremy the first quarter mile, Jeremy took off. I soon started the run/walk routine, ran all the uphills, some of the down, had fun passing runners on the uphills.
Overall, good training run, not too sore, avg pace about 12 min miles, I know, slower than slow. But, do what you can do. I ran with a guy that had lost 70lbs and had 40lbs left to lose before the Odgen half, gave him 10,000 commando points, raised hands together in a photo op, and then left him the last couple of miles. My stamina was good, had all postive road kill the last 2.1 miles.
It is just how things go, go from the top 10% to the bottom 10% in four years. Well, maybe that is not the way to view it, could be on the couch, still out there, giving the best each day.
Stay Kool, B of BS Rools out
Talked to Rachel for a couple of minuts, her boot and all.
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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 | 15.00 | 15.00 |
| Three hours spinning on sore legs, felt ok - full circuit workout, ball crunches, weights, squats, etc. Good way to start the week. 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 | 12.77 | 12.77 |
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Swim, 20 laps, in a hurry for work - translates into 2.77 cross training miles 1 hour spin a lunch, 20 miles - 5 cross training miles.
Spin after work, 1 hr - legs feeling the race.
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 | 4.66 | 0.00 | 0.00 | 7.00 | 11.66 |
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Milly, cheetah - 13 min mile pace, good efforts, legs a little tired from the half. Spin 28 miles. Nothing exciting to blog - considering doing the Zion century ride next month as IM workout. Checking with a couple of my Tri Geek people, see if they want to ride it with me and attempt to avg 20 miles per hr.
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 | 8.37 | 8.37 |
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Early morning swim, working on tech, grabbing the water, swim 1,000 yrds. Pool felt nice, two other swimmers. No one talks while swimming? Wonder why?
Spin, 1 hr, 22.55 miles = 5.6 cross training miles
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 | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 hour - cheetah walk with Milly, 13 mph pace - nice little walk in the park, being chased. |
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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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2 hrs spinning, good effort, sore butt, circuit workout, 100 X 4 rubber band swim stroke pulls, 4 x 90 second wall squats, 4 x 35 reps love hand swings, 4 times 35 ball crunches with 25 lb weight, 2 x 15 reps side lifts 2 - 15lb dumbells, 2 x 10 reps curls at 100 lbs, 2 times 15 reps pull ups with 2 - 35lb weiths, chest press 2 x 6 reps with 110lbs.
workout was tougher than normal for some reason.
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 | 7.50 | 7.50 |
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2700 yrds swimming, 1.5 miles - NW Center - nice pool, two life gaurds watched me for the first hour, no one else in the pool, worked on catching water and controlling heart rate, good hard workout. 54 laps.
Cheetah walk later today and maybe some spinning.
Stay Kool, B of BS Rools out
Winter 5K today, kinda miss those cold icy races..
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 9.47 | 17.47 |
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22 miles spinning - good effort - 5.5 cross training miles - 25 laps, 1250 yrds swimming, working on grabbing water - cross training 3.97
Cheetah walk with Sylive - tough, avg pace 14 min miles with about 4 minutes of stops., 8 miles along JRP>
No umph today, somewhat tired from the swim yesterday.
Stay kool, B of Bs rools out - good start to the training week |
| 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 | 13.00 | 13.00 |
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Spin 24 miles lunch workout, 22.6 mph pace, IM effort, after work 28 miles IM effort, pressing the pace. Circuit weights. Finally, the left leg is feeling 90% back after the SF, starting to get a little BS Rools mojo back.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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5 miles with Milly, ruby slipper shoes, wow, kool, click those heels together (mizuno wave riders) nice shoes - 3 miles with Sylive after work to the never bear and home. Walked the first five in 12:20 pace, good effort, getting a little faster each week, ran a few minutes of uphill.
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 | | 22.00 | 82.43 | 0.00 | 0.00 | 233.38 | 337.81 |
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