BS Rools

STG Half Marathon

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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:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.0034.350.000.00293.23354.58
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0020.0020.00

80 miles spinning, good effort, circuit weights, squats, inversion, etc.  Nice srart to the new year.  Felt like crap this morning, missed the big swim, drank some green goodness, felt better and did the spin, etc.  

Stay Kool, B of bS rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.2015.20

Swim 31 laps, spin 44 miles, good effort. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Swim, 1 miles, low energy, toughed it out,

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.7210.72

Swim 58 minutes 34 laps 1700 yrds run west canyon with sylvia nice to get out. 

 may have over done it running. Hard to resist. Love running snow canyon. Stay kool bofbs rools out

 

Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Spin. 28 miles. Easy day watching a road runner as I write ths waiting for sylve to finish her turtle wall run.   Stay kool b of bs rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

2 hrs 12 minutes, 44 miles, spining and Deseret Palms - legs feel better today.  Hope to get a mountain bike ride in later today or tomorrow. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.005.9713.97

Shac Swim 43 laps, they sure keep the water colder at this pool, good and bad, you cannot stop long to rest or you will a chill.  Running later today.  8 mile run up and down West Canyon, with Sylvie, nice day for a run.  Red rock is always so great.

Stay Kool, B of bS rools out

One side note, got an email for STG marathon today, they finally have my marathon numbers correct, yeah, this year will be my 20th sTG marathon.  I am so excited to get into the 20 year club. 

 

 

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Spin ride,  44 miles, good consistent effort.  Skipped swimming this morning, lower back a little sore.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.003.4011.40

Run up West Canyon, with Sylvie and Roxie, ran more today than speed walk, coming back.  The weather was great, felt like high 50s.  No other runners on the trail.  The Kankle is a little sore.  The STG half will not be fast, but can finish. 

Swam 1200 yrds - swim cut short, slept in today,

 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.0013.00

Swim, 1 mile, come on man, form breaking down during the swim, low energy moring, took be 59 minutes, 59 seconds to swim 1800 yrds, slow, dragging legs.  come on man, need swimming coaching, going to masters swimming next week.

Spin class at Deserte palms, got there early, got in an extra 45 minutes, good instucter, small class.   32 miles spinning.  Taking the rest of the day off from working out, cleaning the garage, exiting stuff.

Stay Kool, B of BS Rools ou

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

cold windy run today wtih Sylvie, up Snow Canyon, glad we got out, chilly, chilly, we seen no one on the trail.  It seemed kinda spooky, there is an area about 3 miles up the trail where you can here the echo of your own foot steps.  Ran more than speed walked today, Kankle getting a little better each day.  The Masters swim coach at Shac asked me to come to a masters swim meet tomorrow, she has not seem me swim.  IMCZ planning is going well, signed up for bike transport and called a couple of travel agencies. 

Sylive ran 10 today, I know that I can at least finishe the STG half next saturday, I may be the last to finish, but, I will finish.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

44 miles spinning, Deseret palms, nice talkie with a couple of ladies, Stacy has done Kona, got swimming tips from her. Cold in STG today.

Stay Kool, B of Bs Rools out

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.008.0012.00

Spin Deseret palms,  32 miles, boring workout.   Let the fun begin, ran 4 miles turtle wall with Sylvie and Roxie, cold day, did not want to stop.  good start to the week, this run really tested the kankle, a little sore with all the rock hopping, side stepping, sliding, etc.

Stay Kool, B of BS Rool sou

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.0213.02

Shac swim, 47 laps, 2350 yrds, water was a little warmer this moring, what a surprise,usually almost too cold to swim.  Kankle did not likethe rock run yesterday, flat stuff the rest of the week.

Spin, alone, STG rec. center, 90 minutes, cold morning 9 degrees.  This is suppose to be sunny warm ST. George.  30 miles,  converted to 7.5 cross training miles.

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.0013.00

Start started lazy, sleopt in- hussled off to a spin class, rode for 96 minutes, class was good, knew the spin insturctor from another gym.   Sylvie wanted to go run up West Canyon, she changed her mind, went to Shac and swam a mile working on form.  Kankle is getting much better. Hope to get back to 4 or 5 days running next week. 

Stay Kool, B of BS Rools ouf

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.0010.0014.00

Lazy day, slept in, darn, went to Deseret palms, spin 1 hour before the spin class.  Spin class was interesting, my first retirement spin class, ONly one person in the class under 50 besides the spin master.  The spin master took no mercy on the old farts, she is a ultra runner, she stood up and did spin intervals all but the last ten minutes of class, she finally realized with about 15 minutes to go, me and her were the only ones standing and spinning, she had wore out the rest of the class.  Only one lady left early, they all gave their best.  It was a good quad workout.  went to Snow Canyon and ran 4 miles with Sylive, nice to get outside in the sunshine.   I hope the spin master keeps coming and the old farts keep coming, they will get in better shape.  

Stay kool, b of Bs rools out

Weight: 0.00Calories: 0.00
Comments(3)
Race: STG Half Marathon (13.1 Miles) 02:24:11, Place in age division: 21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.006.5019.60

Nice moring, family half, my oldest daughter Jeena, husband Jeremey, and two grand sons in the baby jogger. 

Jermey, pushing the double baby joger, 2 hrs flat, Sylive 2:01, Jenna, 2:27

Nice run on the kankle, ran the first 7.5 miles until hitting the steep down hill, wealked a minute, then ran the dirt in the medium, people probably thought I was nuts. the rest of the reace was speed walking with running spirts, ran in the dirt as much as possilbe. Just happy to do the race and be part of the race.  Passed Jenna at mile 10, her foot was giving her heck. 

After the race, me Devine, Di, Sue and Polly for a bike ride, around Keyenta and then up Snow Canyon and back down bluff, nice 27.5 mile ride.  Legs really fetl good on the ride.  I tried to drop Sue coming back, she stayed right with me in teh draft, man she is tough, that Kona girl can ride a bike.  

Overally, great weekend to have family having fun together.   A little sore today, but, not as bad as expected.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.1314.13

Early morning spin class, arrived earyl, total 1 hr 48 minutes spinning, converted to 36 miles, converted to 9 cross training miles.   Swim at Shac,  37 laps, working on kicking and rythm.  Good tip from a Ocean swimmer from the big island, he said , work on rythm.  Ran into a Tri buddy, Charlene at the pool, she is doing IM AZ, doing a masters class. 5.13 corss training miles, got a hair cut, don't like an old koot now. 

Good start thte week, not ver sore from the race, get back to running on Wednesday.

Stay kool, B of bS rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

48 miles spinning, weights, circuit, etc.  I am tired of being a rat in a cage, change weather change.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.555.55

Swim, 2000 yrds

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

2 hrs spinning,

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.0015.0820.08

Early morning swim 51 laps, tough swim, water warmer than normal, almost like a hot summer time run, zapping energy.  1.41 miles,  7.08 converted cross training miles

run, 5 miles on milly,

Spin 32 miles, circuit weights, squats, etc. nice workout.   converted to 8 ccross training miles

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

2 hrs spinning watching golf,  little of 20 miles per hour.  Low key morning, grandson's birthday party today.   Meeting of the Infinite Tri team later to today.

Stay Kool, B of BS rools out

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0017.2017.20

2550 yrds swimming, 51 laps, 7.2  cross training miles,  1.4 miles swimming.   Spinning two hours 40+ miles, watching Tiger.  Crummy outside weather day.

Stay Kool, B of BS rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.250.000.0011.1316.38

5.13,  coverted cross training miles, from 37 laps swimming

24 miles, spinning, coverted to 6 cross training miles

5.25 miles running in the snow with Syvlia, hard fun

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Pulling a plow today while working out, tough little workout, 2 hrs 12 min spinning, 44 miles - weight workout - benchi press, curls, flys, slant board lifts - double reps of reach - 4 x 25 ball curls with 20lb withs,  4 x 1,000 ru bber band swim pulls, 4 x 90 second wall squats (real quad burners) 4 x 35 ab twists with 20lb weights

these days are tough, 3 hrs in the basement workout room, nothing on TV, shuffle, tough days do pay off. I guess.

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.3314.33

Swim 3000 yrds, murray pool,  spin 24 miles, changing up form swimming from total emmersion to pose methond, not sure which I like.  the pose method is faster, but, the total emmersion method takes less effort.  Meet Kona guy Scott at the pool, he likes the old school post method and swears by it, gave me a few pointers to work on.   I will give the pose method my attention tomorrow.

Stay Kool, B of BS Rools out

8.33 cross training miles from swimming and 6 from spinning.

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

60 miles spinning, 3 hrs,  circuit weights, tired rear, kankle is just about healed.  Can't wait to get outsdie. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.0034.350.000.00293.23354.58
Weight: 0.00Calories: 0.00
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