BS Rools

Spectrum 10K

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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
37.0051.920.000.00237.64326.56
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.008.3312.33

Early morning swim, 60 laps, 3,000 yrds. first 36 laps in the warm pool, circle swimming with another guy, good way to push yourself, swam the last 24 laps in the cold competition pool,   Good effort, getting the endurace, but, still swimming at a 56 minute mile pace, need to get that pace below 50 minutes per mile.  Going to srart attending a master's class.

Turtle wall run with Sylvie, best day of the year, shorts and short sleeve shirt, what a beautiful day for a run.  Blister on a couple of toes fromt the Barrel roll trail run a comple of days ago. 

Picked up a flat yesterday on the MTN bike, got the flat fixed, hope to get a ride in tomorrow on the road bike. 

Stay Kool, B of BS Roolsout

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

Run up and down West Canyon, in Snow Canyon, great day for a run with Sylvie.  More people on the trail today.  Always intereting that people want me to stop and give them directions.  I always stop, smile and tell them where to go.   ha ha,  I can see why they ask, the maps are not very helpful and some of the trails are not marked.  I don't mind stopping unless I am chasing someone ahead of me.

Stay Kool, B of BS rools out

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

44 miles in sunny STG, rode the Tri bike to gunlock/Utah hill split, front tire was flat, called Sylvie to come pick me up, something wrong with wheel or valve extender, second flat in a week.   Went back out on the road bike to keyenta and back up to the top of Snow Canyon, good effort, passed a few bikers.  Cross winds made the coming back down Snow Canyon not much fun.  Anyway, good to get outside for a ride.   Looking forward to next weekend.

Stay Kool, B of BS rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.0011.8015.80

Swim 2500 yds, spin 1 hour, run 4 miles turtle wall with Sylvie and roxie. 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.501.50

Easy day, mtn bike ride with Sylvie up West Canyon, fun ride. Nice to take a day off training.

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

Spin  2 hrs,  swim lesson, going to be hard to change old habits.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0020.0020.00

Mile swim SHAC,  60 mile bike ride with the infinite cycle team, what a tough group of riders, like at race for 52 miles of the ride, very impressed.  I took a wrong turn and lost the pack, had ahard time finding the route back to the start, had to ask a few cars to stop for directions, finally, got directions, what a weird feeling to not know where you are.  I was close to the Arizona border.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Morning swim at Shac with the Infinite Tri team, got a lesson from Di, helped.  Very nice group.  We later ran up West Canyon in rain and sleet on the way up, calmed on the way down.  It was so cool to the the water in streams coming down the red rocks..

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

Ride with the Tri Team, Infinite,  road the STG Half IM course, losts of good harder pace riding, flats around, Diana did a good job as the sag wagon.  Got a swimming lesson from Diana and imput from Devine, fun day..

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.5011.50

Nice end day to Infinite bike camp, 30 mile ride and 4 mile turtle wall trail run.   This weekend kinda ramped up my motivation to get going.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

20 mtn bike ride, recovery ride, also, changing time zones.

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.007.3813.38

Swim at shac,  52 laps, 2600 yrds, good effort working on form, tips from Di, Sue and Rachel.  run up west canyon later today.  6 mile run up West canyon with Roxie and Sylvia

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

Weight workout at the gym, two hours bike ride, good solid effort. 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.720.000.005.829.54

Swim at SHAC,  now here is something,  when I was swimming, looked up, the life gaurd was sleeping.  I asked her a question in a loud voice, she awoke, swam a few more laps, she was asleep again, woke her again with a question.  I am not the only swimmer who noticed this.  Any hoot, if she does it again while I am there, will be a little more assertive.

Trial run with Sylvie along the hills above red cliffs drive, south side, wow, what a tough trail to run, almost biffed it once.  Nice day for a little trail run, turtle wall is much better than this run. 

 

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

Mtn bike ride, 20 miles, fun in the red rock sun.  Sweet day.

Weight: 0.00Calories: 0.00
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Race: Spectrum 10K (6.2 Miles) 00:57:14, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.005.0011.20

Good to run a race again, longest non-stop run since severe ankle sprain, Sylvie ran well,  Sylvie, Devine Miss M (Rachel) all took 5th in our division, nice poker hand.  It was nice to visit with George Adams and Toby Salazar.  We had some knock down drag out races 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
0.000.000.000.007.157.15

Moderate bike ride this morning over towards Keyenta, Snow Canyon.  Met a long lost running friend, Bruce, nice to catch up.  We are both doing Tris this year.  28.71 miles.

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.585.58

Swim Shac, getting back in the groove. 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.005.5813.58

Early morning swim, SHAC, worked on not resting as much each lap, 40 laps, a bout a 56 minute 1 mile pace, keep working at it.  Went to West Canyon and ran with Sylvie and Roxie,  right calf sore, took a couple of miles to warm up, ran most of the way back. 

 

Got a new MAC, wow, is this hard to get use to.

 

Stay Kool, B of BS Rool sout

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

2 hr hard spin class, last man standing.   20 mile mtn bike ride west canyon, fun riding day.  Went to Sand Hallow to check the water temp, still cold, one guy was out their swimming, said the water was fine.  

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.009.0013.00

Shac Swim - 28 laps, got a free swim lesson from Lindy.  Rode the Mtn bike 20 miles, fun ride, ran Turtle Wall with Sylvie.  I am a little pooped, still need to do weights today.

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

Mooping around today, finally decided to run up West Canyon, Sylvie went with me, was only going to run 4, Sylvie got to the 2 miles and said are we going further, yes, ran the 8 miles, got me out of my funk.

I can still learn a few lessons.  A family with 3 kids was riding up West Canyon, one of the boys was having a fit, did not to ride the bike up hill, wanted to go home, come here him whining a quarter mile away.  Non of my business, but, pointed at him and said: there are many things in life you will not like, but, this will make you stronger, his dad said exactly.   As I was heading back down from the top, seen the family heading up, the boy was no longer whining, gave all the kids a big hu Rah and said good job, the boy had a smile on his face.  

Self lesson learned - did my own share of whining about the waves starts at the STG IM, lesson for myself, suck it up butter cup.   No more whining about rough water or anything else, just train hard, do my best, let the chips fall where they may.  

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Cross training day,  spin bike hard for 2 hours, about 20 mile effort on flat ground.  Did a good weight workout, crunches, etc. rubber bad pulls, etc.  Back in town.  

Stay Kool, B of Bs rools out 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.509.50

Mile swim, spin 18 miles,  upper body soreness, darn weights.

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.5012.50

Swim 18 laps at the pool, not my best swim.   40 miles spinning, good medium hard effort.  Some circuit stuff;  400 rubber band arm pulls, 4 x 35 ball crunches with  20lb weight, 2 x 90 second wall squats, 4 x 35 ab twists with two 15 lb weights.  

My weight has dropped from 163 to 158.4, want to lose another albs keep after it.

 

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.000.000.006.0016.00

Three mile to never bear and home,  later 7 miles with sylvie and Roxie, nice to get out, a little windy and chilly at times.   24 miles spinning, good backwards brick day.   The day is getting closer, two days to a new grandson.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.0010.0013.00

Brickday, 1 mile swim, 1 hour bike and 3 mile run to the never bear and home.  Tomorrow is the day, new grandson Hunter.   For whatever reason, lake some gusto motivation lately.  Usually, I have the training drive.   I think my slow progress improving in swimming is the culprit. 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.005.0013.00

20 bike,  8 mile run with Sylvie along JRP, north and back, ran about 85% of the time and speed walked the rest.  Running endurance is slowly coming back, ran the Spectrum 10K with no stops.  My key is to key the impact low on the knees.   Any hoot.

 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

Easy day, 1hr spin and run to 4800 and home with Sylvie and Roxie, normally, do not run two days in a row, felt ok good effort.

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

2 hours spinning at 4:30 a.m.,  nice to get a workout in today. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
37.0051.920.000.00237.64326.56
Weight: 0.00Calories: 0.00
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