| 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 | | 18.30 | 21.70 | 15.00 | 0.00 | 175.93 | 230.93 |
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Spinning 40 miles, moderate effort, too cold for an outside run. My tweeks seem to be gone, Mountain Goat workout tomorrow.
Stay Kool, B of BS Rool out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
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Mexican Mountain Goat workout, 7.0 pace for all intervals and backoff incline segments.
4 minutes at 2%, 4 mins at 3%, 4 mins at 4%, 4 mins at 5%, mins at 6%, 2 minutes 1%, 2 mins 7%, 2 mins 1%, 2 mins 8%, 2 mins 1%, 2 mins 9%, 2 mins 1%, 2 mins 10% and 2 mins at 1%, - felt good, nice hard workout, without Tony, he finished before I could start. Had an excellent bookend for the workout. Hopefully, spin later today. It is nice to know I still have the legs for this workout.
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 |
| Hard spin, out of control, 22.6 mph, pace, 12 miles - off to sTg |
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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 | 17.00 | 17.00 |
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Deseret palms - spinning through 2 spin classes, Iron man rock start spinner steve for the last class. 68 miles, hills, intervals, etc. Talked to a guy getting ready for the Iron Man, interesting conversation on the time taken to train. Funny thing, got accused, by a girl, after the spin class, of laughing at her because she was sweating so much. Wow, I was laughing how great and wild the spin class was following the rock star. Anyway, keep your laughs to yourself next time.
Stay Kool, bofbsroolsout |
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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 | 0.00 | 8.00 |
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I would not call these easy miles, ran up West Canyon with Sylvie, beautiful red rock day, I forgot my train shoes and almost spained an ankle. It was a fun run.
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 | 11.25 | 11.25 |
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12 miles spinning, 22.4mph, nothing special - two zone bars - cherry choc. Spin after work, weights.
Sylvie and Roxie were hassled today, out on the run, by a pit bull, no owner in sight. Sylvie hit the dog with a couple of rocks. I am so tired of some dog owners.
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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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spin 12 miles at 22.3 mph, another 34 miles at 20 mph - trying of my resolve to stay in the game.
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 | 0.00 | 4.00 |
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Mexican Mountain Goat Workout - 8:34 pace, alternate upward, 1%, 2%1%3% .....10%, tired goat after 7%, stopped for a few seconds on the last three tough grades.
Stay Kool, B of BS Rools out
QP is a smart ..... pirate
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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 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Lunch break spin at work, 12 miles, moderate effort, Nickel Back, I wantta be rock star.
Watching future rock stars, spin spin watching idol.
Tri Day Bricker day on friday.
Stay Kool, B of BS Rool sout |
| 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 | 12.50 | 12.50 |
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Swim like a fish, well, swim like what, no descripton for my swimming, maybe slow and steady, Murray Park Center, 5 a.m., 36 laps, 1 miles, feel like I'm plowing a corn field when swimming, lessons coming.
Next part of the day, truck serviced, bought lovey a valentine day present, a little pricey.
30 miles spinning while watch history, Eygpt - knowledge shall set you free - there is a reason some countries do not want women educated. Hopefully, the power of knowledge, internet, etc, will change the world for the better. 200 rubber band pulls, simulating swimming, 100 ball crunche with 20lb weight.
Summary: a little tired today, not Mountain Goat Pooping, hopefully, long run in the morning.
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 | | 7.30 | 2.00 | 0.00 | 0.00 | 1.00 | 10.30 |
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Park city Nike store, new shoes and new jacket for Sylive, use $75 worth of gift cards, 2 new pair of Levis. Sylvie says a look like a homeless person in my old cargo jeans. Well, now what, new levis, look like who? A rock star or old mexican mountain goat?
After noon start to the run, had planned on running back and forth along the dirt trail, it was too muddy, moved on north not sure of the turnaround point. When I hit 3900 So, bridge over, stopped for a couple seconds, hear comes DC and his daughter up the ramp. Always good to see Demetrio, ran with them for a half mile north and chatted a bit. DC one of the nicest runners ever. Funny thing, after 30 years of running still run into DC like it was 30 years ago. I looked at my garmin, turned around at the 4.6 mile spot and headed back towards home. The new shoes had more cushion, less support, but worked well. I started to get tired towards the 6 mile mark, seen two runners stop ahead of me and walk, went by them and said to myself, do not let them pass me back, I held them off all the way home, good mental effort for me. There were several runners out today, seen no others I knew, most were friendly. I did not high five or hug any of them, I don't have Burt's magnet personality or Karen's sweetness.
Kool, down, did 4 miles on the spin bike, done for the day, baby sitting grandson while his dad is out racing his Lotus at Larry Miller speedway. Chit chat with Bonnie and Sylive on how to break up the legs for the Lake to Lake relay, told them I would take the uphill legs. It seems the women are worried about time, etc. Who cares, just have fun.
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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one hour spin, off to the Murray Park Centre, swim 26 to 30 laps, lost count, got a free swimming lesson from an sTG Iron Man, real nice guy to take the time. I now have the endurance, need to swim with ease and speed. Hopefully, take a few lessons in the next couple of months.
Nice quite day - no pressure, not chores, just relax for a change. Sylvie cleaned my race room and moved furtniture around, thanks, owe her.
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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30 minutes spin, 22.84 mph, good hard effort, lite day and week.
Stay Kool, B of BS Roolsout |
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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 | 5.50 | 5.50 |
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Lite week continues - 22 miles spinning, nothing special.
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 | 3.10 | 0.00 | 0.00 | 3.00 | 6.10 |
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Sprint brick - 12 miles spinning, 20mph, moderate effort, 5K on milly, 4% grade, avg pace, 9:15 - Avg HR 140 - the lite week continues - I hope to run snow canyon this weekend and swim a couple of miles.
Stay Kool, B of BS Rools out
For whatever reason, just don't feel motivated this week.
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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 | 5.50 | 8.50 |
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Spin Deseret Palms, 22 miles, converted to cross training. 5.5
Now the fun - my daughter Jenna, Hubby and two grandsons, Bridger and Tristan were down to the STG house for a few days. Jenna has been runnin almost two months since getting a milly, she is up to 1.7 miles at a 12 min mile pace. So, well, we needed to give her a challenge. We took her to West Canyon, branch of Snow Canyon, we run in and down the hilly dirt road for 3 miles, with an avg. pace of 9:45. I would not let her stop, kept a foot ahead of her. Proud of her hanging on, she we so excited she had to buy a running log. It was kinda like the magic of race day, never know what ou can do until you try.
Later that day went on a 3 mile hike with Tristan and his dad, it was fun showing them the red cliffs preserve.
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 | 18.00 | 18.00 |
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Spin before spin class, class, spin until the next class, waiting for steve the rock star, witout nickel back. The class was awesome as ususal, best spin instructor ever. He is know as the rock star in STG, walks the walk, Stg IronMan, spin instructor at both Summitt and Deseret palms, also heard he works at the biggest loser camp, great motivator, giver of energy.
Jenna, Hubby and the grandsons left for home today.
Stay Kool, B of bS rools out
a couple of pats on the back today, my daughter said we were great runners, and a spinner asked how old I was and really give me some chatter being 60 and spinning for four hours.
Bottom, line, just keeping after it like everyone else on the blog.
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 | 10.00 | 10.00 |
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1 hours swimming at SHAc, got a couple of good tips from another swimmer, greatful for her help on breathing technique. 1 hour spinning at Deseret palsm, good hard weight workout. Kind of a lazy day watching movies, secretariat, despicable me and Alice in wonderland.
Stay Kool, B of bS Rools out
Though about the week, thanks to QP, Rad and Burt, got my butt moving. |
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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 |
| 2 hours spinning, while watching Nascar. nothing special. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.00 | 0.00 | 5.00 | 12.00 |
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Brick Transistion workout, mini mountain goat and mountain bike workout.
Milly pace for workout - 9:06 minutes per mile, 4 % grade (converted Milly effort 7:58 mpm)
Start - 3 miles milly, not silly, a little hilly, 1 mile spin a little over 20mph pace, back on Milly, a little hill for 2 miles, 1 mile spin, 20 mph pace, 1 mile milly, still a little hilly, back on spin for 1 mile, back to milly a mile and the finish up with spin to equal 20 spinning miles.
Dripping sweat workout, had the gym to myself, blasting the tunes,
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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Spinning 21.8 mph, 12 miles, converted to 3 miles cross training - running equivalents
A mini taper for dog town this weekend.
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 | 5.50 | 5.50 |
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Spin class, boring class - bought a pair of clown street running shoes, exciting to give them a try today. Sylive wants to switch from the half marathon to the 9k this weekend. I need to give this some thought, I would rather run the half marathon. I need the longer run to get ready for the 25K Buffalo trail run at Antelope Island next month. My legs feel much better today, really hammered them with monday's brick transistion workout.
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 | 3.00 | 0.00 | 0.00 | 3.00 |
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Nice little 3 mile milly run, progressive, 4% grade, increasing hte speed every quarter mile until last quarter at 8 min mile. New clown shoes were great, Hokas. Legs seem ready for saturday. $170 for the clown road shoes. Dog Town on saturday.
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 |
| SHAC - swim 1 mile, 36 laps - nice effort, work work. |
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| | Race: |
Dog Town Half Marathon (13.1 Miles) 02:13:22, Place overall: 187, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 7.25 | 20.35 |
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Dog Town - Wind, rain, uphill against the wind, my kind of race. This race, (maybe in my own mind only) evens the game a bit. Other runners who may blow me away, struggle to beat the old guy on a day like this. The 9K (K9) started first, Sylvie ran well, not feeling well, 1st in her div., tough senior lady runner, better than saying tough old broad.
The start, talked to a few runners, lined up at the back, somewhat small race, maybe the weather kept some runners at home with Milly. Slow start, a block on pavement then a block on a muddy road, nice to have mud clots to shake. The race turned east headed uphill for about 2.5 miles, nice uphill stretch, runners were pretty well packed up, road was crowded witht he 9Ks coming back and the speedy halfers also coming back. Nice to see all the lead runners. Lion Queen, coach holt, etc. How long is a mile, after 30 years of running, some days, miles seem like too long, it was one of those days. The race turned north, we could see runners in the distance climbing a round hill, knoll - flat top, seemed way off in the distance. I really looked forward to the hill, chance to make up ground on a few runners. After mile 4, two runners passed me, passed back the male runner, he was walking at mile 11, and the pass of lady comes later. Good up hill grind for a mile, down 1/2 mile and back up, and down, hooked up with another old goat at mile 9, running his first half marathon at age 59, paced him unitl the water stop at mile 12. I told him I was not going to stop, put on a mild surge for 100 yrds to drop the 5 runners at the water stopped. If they were going to pass me back, they would need to work. Never seen them again. Ahead of me were 3 lady runners about 100 yrds to 300 yrds, worked it to gain ground. When we hit the muddy road pick up the pace in the mud, out kicked all three to the finish, passing the one lady who passed me at mile 4 in the last 15 yrds. I got a good cheer out of the few spectators left, well I thought it was for me, it was likely for three ladies. Slyvie gave me a good cheer, high five and had a solar blanket for me at the finish.
Summary, beat my STG half time by almost a minute on a much tougher course given the weather conditions. Happy with the effort and stamina, could have kept running a few more miles. Talked to Mike about his 9K race and Tri training later that day, always great to talk training with Mike, he has a great attitude getting ready for the Iron Man. The clown shoes worked well, kept me laughing and running.
Talking to Mike while he was spinning, got me going to Desert Palms, rode 28 miles, upper body weights.
Overall 187th out of 289
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.43 | 10.43 |
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Gym, Spin - good effort 22 mph, for 12.33 miles
Spin - after work 28.4 miles
Half marathon recovery, feel better today, hopefully, Mexican Mountain Goat workout tomorrow.
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 | | 18.30 | 21.70 | 15.00 | 0.00 | 175.93 | 230.93 |
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