| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 5.00 | 0.00 | 0.00 | 197.25 | 207.50 |
|
| Weight: 164.75 | Calories: 3142.00 | |
| | 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 |
|
Red Rock Ride - beautiful morning ride up bluff street, a couple of miles up the St. George marathon course and out towards the Tuacahn. It was really a treat to ride without freezing and enjoy the scenary. 16 miles. Legs a little weary from the race yesterday.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
|
Early morning, easy spin, legs still recovering, upper body circuit wieght workout - increased the bench press to 130 lbls for 12 repts.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Arch for 5 miles while listening to the 70's. Yesterday was Alex's birthday. Alex is unique, tatoo aritist, vegan, loves guns and fast cars. Go figure, the combination just does not seem to add up at time. Great step son. He has two cute kids - Tiger Lily and Alez Jr. Our house is not becoming a zoo when family comes over, kids running all over, Sammy (our dog) chasing them, very fun.
Spin class with Sylvie - fun class, Sylive brought her plaque from the race last saturday, it was fun talking about the race. Another guy in the class did the race last year.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | 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 |
|
Upper body weights, circuit - getting stronger - 30 minutes bike and 30 minutes Arc Machine, will likely workout another hour after work.
Running Shorts: I have two step sons who have ran the St.George marathon, both vying to beat me next time. We are signing up for a Soldier Hollow mountain bike and run in June, they will both get their shot to take me out. It should me fun.
Stay Kool, B of BS Rools out |
| Weight: 165.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Arc Machine 60 minutes, 2 minute wall squat. My grandson is now 10lbs 3 oz. so exciting. Ramble on - I hope to get in 90 minutes spinning in the morning.
Slyvie is have dental work, implants, so, I will be at the waiting room for a couple of hours. They should have excercise equipment at the dentist, we may go more often? Na.
I am on the verge of another quest, a road bike. Sylvie's brother is finding her a frame, he is a swapper, buyer, collecter, sellor, etc. and finds great buys. Slyvie wants to build her own bike.
The diet did not go so well today, free pizza gets me everytime. Two days in a row, yesterday, my supporting crew bought pizza lunch for our last cutover meeting before the new accounting system rollout this weekend. I will be working all weekend. Today we had pizza lunch celebrating the testing crew's great job. As the leader, gave my pep talk, thanks and great things ahead. There are days, I would rather blend into the crowd, like at a big marathon, lost in your own running world, pondering every step as the miles melt away.
Stay Kool, B of BS Rools out
|
| Weight: 165.00 | Calories: 0.00 |
| | Comments(1) |
| | 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 |
|
Early morning spin class, arrived 45 minutes early, 31.22 miles. Much chatter about the 100 mile ride in St.George last weekend. My mind has not adjusted to chatter about biking, I am a runner at heart.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
|
Upper body weights - spin 30 minutes - for runners - we are not known for upper body? Bench press 135 lbs, 12 reps. This may be my max as I don't want too much upper body bulk.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
|
Arc 60 minutes, spin bike 30 mintues - good effort, hope to have a good workout week, now the rollout of the new accounting system is done.
Curls, side lifts, Nordic Trak 15 minutes, balancing, 50 ball crunches, ball hamstring curls, wall squat 3 minutes - all this sounds great, boring - rather be running.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
|
There is something wonderful about a cold, clear morning with the moon shining. It may have not been the beatles, but the crushing sound of shoes on a light frozen cover of snow was sweet music to the ears.
Having not ran in the dark of night for several months, it was wonderful to be at peace, slothing along, enjoying the cold calm morning, being followed by a moon shadow, without Cat. My thoughts turned to the countless morning runs in solitude, years gone by. I really miss those mornings. Anyway, today is today, Game On Garth.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
|
Rode 50 miles and arrived having never left, Spin class this morning. Arrived 45 minutes early and stayed after to get in 50 miles. The call was boring, boring, boring. The instructor did her best. I spent most the the time watching the water polo team practice while spinning.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
|
Early, Early, spin 40 miles, fun class, instructor is in great shape and challenged the class. 2 newbies were in the class. Normally, the instructor takes it easy with newbies in the class.
Afternoon, quick 10 mile bike ride. Nice to get outside.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 | 11.75 |
|
Spin class, early start, two classes, nice workout. 47 miles, Riding the bike while Sylvie runs. As I look out my window, have seen a couple of hundred runners pass by. The Salt Lake Running company sponsers training runs for the Salt Lake marathon. Well, off to change and ride with Sylvie.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Bike ride -20.17 miles, seen DC, still running. Looking forward to Moab next week.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Arc Machine, 60 minutes, upper body circuit weights. Nice workout. Big Little race next saturday, Moab 5 miler. Hope to finish before sunset. Mentally, this is a tough race to run. Last year won my division and was the last race before my knee was gone. First to Last in one year? |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | 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 |
|
Spining Wheels, 21.63 miles, 60 minutes - good effort. Acqu jogging tonight, then yogurt.
No acqua jogging, lazy river kids only, darn, could not pass as a big kid. Spin class, me and Sylvie did jumps during most of the class, good quad work.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Early morning, 30 min. spin and 30 min Arc Trainer - wall squat 2 min. and hamstring ball excercises.
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 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Another day, excercise at 4:30 a.m. dark, upper body circuit weights, 30 min spin and 30 Arc. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 | 7.75 |
| Early morning, 5 a.m. spinning class - good workout. Enjoyment level form spinning as compared to running outside, 1 to 10. Leaving for Moab in a couple of hours. It will be a blast, redrock, 5 mile run, colorado river, Arches. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Race: |
Canyon Lands 5 miler (5 Miles) 00:49:49, Place overall: 285, Place in age division: 8 | | 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 |
|
Pre-race thoughts - live in the moment, have fun. Knee issues have relegated me to a run on race days only runner. Thank goodness for spin classes and the Arc machine. Last year, won my division, this year 8th (19 in div and about 750 overall) and 15 minutes slower. But, I will call this a 5 mile PR for running with a bum knee.
Prerace stuff, same anxiety as always before a race start, go figure, slow or fast, anxiety is a good think when you are trying your best. We boarded one of the first buses and arrived at the staging area over an hour early. So, we hiked Negro Bill's Canyon. It was a fun hike along the creek. As we were about 100 yrds away, coming back, we could hear last call for clothes bags. No running warmup, save those precious steps for the race.
The start - Sylvie had us crowd to 6 rows back. I felt guilty considering my likely finish, well, not that guilty. Rather than clog up any runners behind me, ran about as fast as I could for a couple hundred yards and then settled into a pace. Coaching someone while running: as I approached the "hill" maybe 200 yards long, I could hear an older gentlement coaching, I assume, his daughter, shorten you stride, keep up the same pace, you will pass these runners on the downhill. His advice would not work for me, I ran the hill as hard as I could and passed about 40 runners. My pace is slower on the downhill because of the knee.
The next amusement: I am sure everyone, especially back in the packers, have experienced this one. An older lady, about my age and a young girl, I would guess about 15, kept passing and then stopping to walk. Whenever they walked I would pass them back. After about three of these passings, I started to encourgement them not to walk. It did not work, they both kept running and walking, I wondered if Jeff Galloway was in the race. Anyway, both of them ran out of gas at about the 4 miler mark and did not pass me again.
The next amusement: put in a nickle and get a quarter - a lady was wearing a NYC marathon shirt, really laboring, as I went by her I said comeon, this is no way tougher than the NYC marathon. That comment really put fuel in her tank for about a half mile, she stayed with me (huffing and puffing) and told me about her 1992 NYC marathon. I looked for her after the race to give her a high five, could not find her.
Race Goal: I really wanted to break 50 minutes, I know, not much of a goal. At mile 4, 22 seconds behind pace. Ran a 9:27 last mile thanks to the last half mile up hill, goal met.
After thoughts about the race - I am 13 pounds heavier than last year, contributed to the slower pace and have not put in enough training. My next goal is to break 9 minute miles next month at the Odgen Marathon day 5K.
Fun in the sun, we went to Arches both saturday and today hiking to several arches. We chatted with several runners during the hike a got a couple of good high fives.
It was a fun adventure and did not blow up my running ego. Sylvie had a very solid race placing third in her division. Her goal is another St.George rock plaque, being in the top 8 in her divisioin.
Stay Kool, B of BS Rools out
|
| 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 | 6.00 | 6.00 |
|
75 minutes Spin - nice workout -
Stay Kool, B of BS Rools out
|
| Weight: 169.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 | 11.75 |
| Arc Hachine 75 minutes, good workout, remix mercy with Duffy. Could not survive these gym workouts without the tunes. Diets and Yoga are not for sissies. I always thought that I could out run any diet. Well, the diet has caught me, calorie counting, goal weight 153, giving myself two months. Second workout, spin class with Sylvie, 23 miles, converted to 5.75 cross training miles. The legs were a little hammered from this morning. It will take few weeks to adjust to two a days. The game is on Garth, goal 9 minutes miles for the Ogden marathon 5k. Stay Kool, don't think food, B of BS Rools out |
| Weight: 166.00 | Calories: 1316.00 |
| | Comments(1) |
| | 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 |
|
Early morniing, spin 30 minutes, Arc machine 30 minutes, upper body weights. The tale of the scale, how can weight be 169 on monday and 164 on Wednesday? Who knows. Stay Kool,
100 exercise ball crunches - table arm squats 3 sets x 15, hamstring ball excercises 3 x 15
B of BS Rools out |
| Weight: 164.00 | Calories: 1826.00 |
| | Comments(2) |
| | 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 |
|
Arc machine 1 hour - hopefully, more excercise after work.
Stay Kool, B of BS Rools out
|
| Weight: 164.00 | Calories: 0.00 |
| | Comments(4) |
| | 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 |
|
Runner at heart - this morning - the spinning instructor, Celestia, hey Brent, my name was drawn to run the Ogden marathon. My reaction was great, congradulations, big smile. She said, wow, you are more excited for me and I am. Others is the class, not runners, did not share in the excitement. Celeste has ran the Salt lake marathon a couple of times. But, she is a real runner and has talent if she chooses to apply that talent to training.
Back to the workout, rode 36 miles in 1 hr 45 min. Good workout.
Personal note, my mothers surgery for cancel went well today. Spent 6 hours at the hospital with family. I then came home mentally exhausted and slept for two hours. The doctor said, she will not die of cancer, it will be something else. The doctor then pointed out my mother's other health problems. Anyway, good news, try and get my mother to change a few things about her life style.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
| Woke up the sounds of a shaking dog, Sammy. It is her signal that she needs to go outside for doo doo business. I decided to stay up and spin for an hour, spinning bike in the basement, before going to the spin class. Spin class was good workout, got there early, one the instructers also was early, spin a total of 56 miles. When I got home from spinning Sylvie was waiting for me, road another 10 with Sylvie while she ran and served as her sag wagon. SLC running company was doing a training run for the SL marathon, counted about 50 runners on the parkway. Note, I am signed up for the SL Half, plan on running. I need a couple of 4 hour workouts in the next two weeks. Stay Kool, B of BS Rools out |
| 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 |
|
Nordic trak 30 minutes, spin 90 minutes, 100 ball crunches, stretching. Does anyone not like watermelon? Bought a melon at Sam's club today, was bad, took it back and got double back? Heck of a deal, would rather have the melon, great for a diet.
Training note, time to ramp up the training, goal 60 cross training miles this week, then 70, an hold between 60 and 70.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
Early morning, Arch Machine, 72 minutes, 1,000 calories burned. Have lost 7 pounds, hope to lose another ten by June.
Have some cheese with my whine - 5 months of cross training indoors, is driving me stir crazy.
Stay Kool, B of BS Rools out
|
| Weight: 162.00 | Calories: 0.00 |
| | Comments(1) |
| | 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 |
|
Spin, 21.8 miles an hour, good solid effort. Spin class tonight - 100 ball crunches and 3 minute wall sqaut, and 10 minute bike warmup before the spin class. Kept up the same up tempo with resistance as this morning - solid effort again. Total miles for the day, 46 miles
Weight Watch: dropped 6 pounds in the last 2 weeks,
Stay Kool, B of BS Rools out |
| Weight: 163.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 5.00 | 0.00 | 0.00 | 197.25 | 207.50 |
|
| Weight: 164.75 | Calories: 3142.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|