BS Rools

April 2013

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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
27.5051.250.000.00235.99314.74
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0021.2521.25

6.25 converted cross training swim,  swan 44 laps, nice to get back in the pool.  Need to hit is hard in the pool the next couple of weeks.

3 hours spinning, 20 mph pace effort on flat,  3  x 90 wall squats, curls, bench press, flys and slant board pull ups.

The weather certainly makes it a challenge for a good bike ride

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.000.000.000.0010.00

Tired legs from big bike and swim workout yesterday, ran 10 miles hoping to somewhat simulate running the half marathon after the bike leg of the STG IM.  Avg pace 12 minute miles, I know, slow, do what you can do.   12 min. miles pretty good pace for run/speed walking.  I tried some new shoe inserts today, Dr. Scholl Gel pad sport, did not like them.  I will stick to the RRS inserts.  I cannot decide if I will go out and ride a few miles or just take the rest of the day off.  

Mind over body, tough to keep the legs going when you dog tired, going to do another dog tired brick next week. 

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.250.000.0010.2015.45

Training is getting more intense, 5.25 mile run JRP, 1000 yrds swimming,  31 mile bike ride on legacy parkway with Di and Sue.  Nice little workout day.  No doubt, lets are getting in better shape.

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

Semi - Rest day, 1 miles swim, 1 hour spin, hard weight workout.   

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.0015.0019.00

Little Brick today,  3 hours spinning, medium hard, and 4 miles with Sylvie and Roxie right after getting of the bike.  Surprisingly, my legs felt real good on the run.  My conditioning may be coming around.  

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.005.0010.25

Early morning run, kinda nippy, wind.   Went out to the infinite bike shop to pick up my kit.  Decided to got to the pool, swam a mile,  18 x 100 yards,  53.33 minutes.  My form was breaking down, if I could keep this pace up, should be about 9 minutes under the time cutoff for the STG half IM.   Happy with my run and bike training progress, going to focus more on swimming the next couple of weeks, try and shave off a few more minutes and gain some more endurance.

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

56 miles, with Sue, Di and I forgot his name.   Good hard paced ride, taking turns keeping on pace.  around the south west end of the valley, much of the ride against the wind, hills, etc. very good training ride for the STG Half IM.   Di did about half the ride, she did a hard 19 mile run in Park City yesterday, and I forgot is name, dropped off the pace when we turned around and the Lehi turn on redwood.   

Self assessment, ready for the bike ride, just keep up the hard work

Run - need two or three 12 mile runs over the next three weeks, 

Swim, need to swim 5 days a week the next couple of weeks, work on keeping good form when tired, need a couple open water swims before the half, Rage Olympic distance should help with a mile open water swim.  

Conclusion, training is on the right track, keep riding with Sue whenever possible, she is the Kona queen of pacing. 

 

 

 

 

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.0014.00

Home coach Sylvie, swim 2 miles this morning as the long run has been rained out.  OK coach, did the two miles, tough little swim, pooped at the end.   Spin 48 minutes with weights after, curls, bench flys and slant board.  Energy level good, could work out some more, but, same some for tomorrow.

Stay kool, b of BS Rools out 

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.5014.50

Spin, spin spin, cold and wind kept me inside,  4 x 100 rubber band reps for swim pull, 4 x 90 second wall squats, 4 x 35 ball crunches with 20 lb weight, 4 x 25 ab twists with two 15 lbs weights.

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0012.000.000.005.0017.00

JRP, 12 miles, 6 north and back home, seems often running on tired legs, practiced forcing myself to run when the legs were saying no.   I am going to be doing this a bunch this year with the Tri cutoff times.   Nothing special about the run, see a couple other runners.

 

Spin 1 hour, medium effort to loosen up the legs from running.  Legs feel better.  

Good luck to everyone capturing running's holy grail this next monday at Boston.  Drink a green beer for me.

Stay Kool, B of BS Rools out 

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

1 hour swim, working on form, good little workout, 1 mile

2 hours spinning while watching the Master's,  Lite day of training.

Knees sore from the run yesterday, feeling better this afternoon after the spinning, hope to run again tomorrow.

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.008.0013.25

Spin, 32 miles, good grinder, ran with Syvie and Roxie, JRP, nice day, for a change.  

Bench press, curls, slant board pull ups, flys and rubber band pulls 

 

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.5012.50

2 and one half hours spinning, good cadence effort, maybe one more tough bike workout on tuesday or wednesday and then a mini taper for Rage.   

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

North along JRP and home, no goals today, just easy does it.  The underpass at 45th south is flooded, had to cross the road, darn, still scary. 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

Swim a mile bike 10 miles, this day will go down in history, not for something good.  This may change big marathons in big cities.

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Attempted turtle wall run, ran a half mile, thunder and lightning, we headed back, kinda scary.  

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.689.68

2000 yrds swimming, coach Linday Lund giving me some private tips, she is so kind

 

Me and Sylvie ran turtle wall, windy, cold.  There was a group of young guys and girls rock climbing, the stopped and clapped as we ran by.   Kinda there way to give a tribute to runners.   I pray this is not a change for runners, the freedom, the spirit, priceless.

 

Stay Kool, B of BS Rools out 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.6811.68

2000 yrds swimming, working on technique.   Bike ride to the top of snow canyon and home, good north wind blowing, made the little a little more challenging.

Stay Kool, B of BS Rools out 

Rode the Mtn bike 8 miles with Sylvie while she ran up west canyon, boy, it was cold going up.  Sylvie is in great shape right now. 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

DNFed Rage Olympic distance tri today, this is getting old,  B needs to become a better rough water swimmer.  When the swim started, hey, I got this made, just a little choppy, swam a bit over half way, the wind from the north stared up, not again,  swam hard to try and reach the green bouy, was not making much progress according to the shore patrol boat, finally called over a Kayak to take a short break, then tried again, was darn wearing me out, tried a breast  stroke, called the kayak again to take another break and tried again. Well, finally packed it in.  I have been upset with myself all day, give up Tris, passing thought, go to sprints only, a little more than a passing thought, finally talked to Sylvie about my thoughts, just need more rough water swimming, more work, more work.   Keena was there watching me today, so sad.   did the 24 mile bike, hilly course, tougher than expected.  

Well, when the going gets tough, the tough get going.   I love swimming open water swells.

 

Should I post this darn thing or not.    

 

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

Heck of a bike ride this morning, 56 miles, Sylvie gave me some encouragement to get out and ride, got me out of my funk from the race yesterday.   2 times up and down snow canyon, over to Kyenta twice, very nice day for a ride.  Talked to a few bikers doing the STG half IM, a race bike guy from Infinite.  Just nice to get out.

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.002.7510.75

1,000 yrds swimming, a few tips from Lindy,  8 miles dirt hot run with Syvlie up West Canyon, good heat, get used to run. 

Somewhat low energy day. 

Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Swim 28 laps, 2 breast, 2 backstroke and two free syle, over and over, good to loosen up.

 

Time trial bike ride with SUTC coach colleen, hard course up and down hills with wind by the STG airport.  Happy with the hard effort, a little over 20 mph on a tough course.  about 8 riders, second fastest.

Stay Kool, B of BS Rools out 

 

 

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Turtle wall run with Sylvie, beautiful day, nice to run to the top of the ridge and enjoy a great view of the valley.   Some tapering, race next saturday.

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.756.75

1100 yrds swimming,  20 mile bike ride to the top of Snow Canyon and back.  Feeling better about everything.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

Run up west canyon with Sylvie, dusty, getting warmer, tough gut wrencher run.  Nice to get out.

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.6813.68

Early, morning swim, Shac, 1,000 yards, converted to 5.68 cross training miles.

Afternoon bike ride, up snow canyon and over to Keyenta.  Rode the road bike gearing not as good as the Tri bike, no problem getting up snow canyon, passed a few bikers.  32 good effort miles, converted to 8 cross training miles.  Taper week, get the legs feeling good for next saturday. 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

32 miles mtn bike ride, up west canyon and part of the STG Half IM run course, nice effort.

Swim Sand Hallow Res,  a little cold, just a few minutes, swim again tomorrow.

Converted to 9 cross training miles. 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.002.506.50

Turtle wall run with Sylvie, half mile swim in the pool, easy day.

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Short swim in sand hallow waves

 

Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.5051.250.000.00235.99314.74
Weight: 0.00Calories: 0.00
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