BS Rools

February 2013

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBrent's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20062007200820092010201120122013
15% off for Fast Running Blog members at St. George Running Center!

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
50.2529.250.000.00233.66313.16
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.006.0012.20

Run along the JRP with sylive, some snow, some ice, some slush and much fun, just so darn nice to get outsdie.  The ankle is much better, hope get out more.  Spin 24 miles watching golf.   Sylvie was very nice to run my pace and wait for me a couple of times.   We were the only runners on the parkway.  

Stay Kool, B of BS Rools out

Have no running races in the near future, looking at a few half marathons to use as training for the IM.  

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

Swim, 1 mile at the pool, shared a lane wtih a Dancing hippo, well not really, just a big guy taking up 3/4s of the lane with fins and a snokel, good practice for crowded swimming open water.  32 miles spinning watching gold,  swim rubber band pulls 400, 4 x 90 second squats and 4 x 35 ab twists with weights. 

I would rather be outside, easy does it with the recovery, 3 days a week running.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.0010.0015.20

Brick Day - mile swim, 5.2 miles on milly and 20 miles spinning, no breaks between.   Nice start to the week, this week will be about a 70 mile week vs. the big last week.  I will soon focus on hard workouts as the weather gets warmer in STG, some good hill work running on the the bike, will be my focus. 

Stay Kool, B of BS rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.0014.00

Swim 1 mile, spin 36 miles,  hope to get a run in tomorrow.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.005.0010.25

Early morning swim, 1 mile swim, competition pool at Kearns, my coach Di did not show, we must have had mixed signals.  Odd old folks water areobices class, playing african drum music and moving, kinda weird.  

Run on JRP to 4500 south and back with Roxie,  we met six alaskan  huskies coming at us, the owner tried to hold them bac, she went down and the dogs were dragging her on the ice, it was dog chaos for a few moments. 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.000.004.00

Turtle wall run with Sylvie, just Gorgeous day in STG, had a couple trying to catch me on the way back, held them off, nice to have a running theings to keep me motivated.  

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.0010.6014.60

shac, 40 laps swimming, time trial  - 38 laps in 59:49, 56 minutes for a mile.  Need to really work on my form not breaking down, gives me a base line to work from.   1 hour spinning at STG rec center, me a lady who wants to ride, will take her up on it.   4 miles run with sylvie, turtle wall, very nice run, unusual for me to run two days in a row, the ankle is getting better, not too sore, a little right calve soreness compensating for the ankle.   Cold wind while running, but darn nice to get out, get those running legs back.  may sign up for the Spectrum 10k, Sylvie wants to do it. 

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

Shac swim, 2000 yards,  regular lap lanes were full, swam in the wamp pool, it was exhausting after 10 laps, asked the life gaurd to check if I could get a lane in teh cold pool, yeh, finished the laspt 30 laps in the kool, pool.  Easy day.  Spent a coupld of hours working on the bikes.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.000.004.00

Just couped up, had to get out, we went for a cold windy run up turtle wall, have ran this three out of 4 days, should likely keep to every other day for a couple of weeks.  Back at the heavy training tomorrow. 

 

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.0011.5017.50

Mile swimming, shac, got a few tips from the Masters coach.  Spinning, 26 miles and STG rec, good effort.   Ran 6 miles up West Canyon, in Snow Canyon, with Sylvie, it was cold with the wind blowing down the canyon, glad we did the workout.  nice little Brick for hte day.

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.9411.94

Shac swim, 2500 yrds,  nice swim, hard time getting a lane, swam in the warm wading pool lane for about half hte swim,  20 mtn bike ride up west canyon and home, cold flipping ride, nice to get out.

 

Stay Kool, not frozen, B of BS Rools out

 

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.0010.0017.50

Spinning class, arrived early, good class, stayed after class to complete a good hard two hour ride.  I need to gear up for a biking camp next month.

Sylvie ran ten miles in West Canyon, she is ramping up her training for a couple of half marathons coming up.  I ran 7.5, half speed walking and half running. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

1 miles swim, nice morning for a swim, swim is getting better, master class tip on pull has been helpful.  Easy day.

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.007.5013.60

Stayed busy to day to keep my mind off some things.  Sylvie got me out for run north and back with Roxie, just what I needed.  Spin 30 miles, with good circuit weight workout. 

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, late night, long day - services, etc.  nice 21-22 mph effort.  Seen 3 of my cousins today that I have not seen for over 20 years, nice to see them.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

Swim, 55 laps, 2750 yrds, just did not have it mentally today, many thoughts hang heavy.

Spin 90 minutes, good medium hard effort, avg pace about 20mph.  4 sets of 100 rummber band lat pulls, 4 x 35 ball cruches wtih 20lb weights, 4 x 35 ab trists with 15 lb weights, inversion 8 time x 1 minute.  

May not swim for a couple of days, dermatoligist burned off a couple spots, got a whopping cought vactination today, big time fun. 

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

 

Spin on, taking a couple days off swimming, got a whooping/tetnus shot, arm sore, get back to running in the next couple of days.  Spirits are calming down.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

Spin 28 miles,  run with Sylvie and Roxie, nice little run, turned back early, wind picked up, a little too cold.  time to starting running more, ankle is feeling much better.  Switched back to Nike Air zoon Elite shoes, seems to help, have two pair left, shoes discontinued several years ago.

Stay Kool, b of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.003.0011.00

Nice day, JRP, out to 3900 so and home, no never bear, a few walkers and a couple of runners.  speedwalk about 30% and 70% run, getting back, slow process..

Stay Kool, b of bs rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.250.000.0010.0015.25

Keep laying the foundation,  one brick at a time - 1 miles swim and park center, 5.25 run with Sylvie and Roxie, 1 hour 20mph effort spin, 4 x 90 wall squats, weights, inversion.  Nice Brick day given the wind and cold at times during the run, building the running endurance back up, slow process.  Goal to run 4 to 5 days a week.

 

Stay Kool, b of BS rools out

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

126 minutes spinning, incline, 2% hill, good steady effort.

Mixed up day with dentist, repairmen, etc. 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.6011.60

Swimming, 2200 yrds, convereted to 6-1  cross training miles

Spin 66 minutes, good consistent effort.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

Nice spin day, 3 hrs, weights, etc.  considering race schedule, fill a few holes. 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Mile swim, sluggish start, second half better, 1:02, slow time, took some rests. Snow birding it today.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.008.3314.33

Early morning swim, SHAc, started in the warm pool, one lane, after 10 laps, three ladies hop in for circle swimming, have swam with them a couple of times.  It really motivated me to stay ahead of them, they swam well.  Hope they would swim every morning to keep me going.  I stopped for a minute when the ladies got out, at 39 laps, swam another 11 laps in the warm pool and the last 10 laps in the cold competition pool.  Total of 60 laps, 3000 yrds.  I read that to show any noticable improvement, swim at least 3000 yrds three times a week. 

Going running later to today with Sylvie up Snow Canyon. Ran 6 miles with Sylvie, cold wind from teh north going 3 miles up, Sylvie wanted to turn around and 3 miles, turned around and headed back.  Ran about 80 percent, speed walked about 20 percent.  The recovery to running is going to take a few months. 

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.0013.1921.19

1250 yrds swimming at Shac,  2 hr spin class, good effort, Sylvie wanted to run the barrel roll trail by Santa Clara, part of the trail half marathon, Dirty Hurty, she is running next saturday.  Tough trail run looking at your step, every step, looked at a barrel cactus and biffed it, 8 miles felt like 15. 

 

Tired B of BS roolsout

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

MTNbike ride, from home to top of West Canyon and back, had a flat, tire would not hold air, rode on the tire and rim home the last 6 miles, hope I did not cause problems with the rim, hard ride. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
50.2529.250.000.00233.66313.16
Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):