BS Rools

Cookie Chaser

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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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.753.103.100.00235.25260.20
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.508.50

Early morning spinning class - could not sleep, arrived at the class 45 minutes early and spinned before the class started.  34. 5 miles

Now you can't make this stuff up:  Lack of sleep, my daughter went to the U of U emergency last night, scary night, first thought she may have a blood clot, then the doctor thought it was an electrolite or calcium problem.  She had a very low oxygen level and her hands were numb and crunched up.   Still worried, they sent her home. 

Anyway, I always thought ER was kind of made up, high drama, maybe not has unreal as I thought.  No rooms last night, maybe the swine flu thing, my daughter and three other patients were on beds in the hall way, just like ER, a zoo with nurses and doctors hurrying here and there.  My oldest daughter Jenna, was on a guerny, with a drunken guy next to her, the drunk, had bloody stuff on his head and he said that he just got 5 pints of blood, more likely booz, he was suppose to lay flat with the IV and other things stuck in him, he kept raised up like a corspe in a coffin and started talking weird stuff.  The nurse would come back and lay him down, he would do it again. 

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(1)
Race: Cookie Chaser (3.1 Miles) 00:29:06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.003.100.0010.0013.10

Cookie Chaser - support Girls Scouts buying horses.  Fun little run, felt sorry for Diana, the race organizer, the race only had a 1/3 the runners given the rainy weather.   Diana (Dianimal) is a triathlete, great running buddy over the last 10 years, hopefully, if the weather holds out, we are going on bike ride in the morning. 

I had no expectations for this 5K, knee felt fairly good and limped along at a steady pace.  The first half of the race had a couple of short uphills, made up time on these and almost caught Syvlie and Tony.  They both put  a couple minutes on me on the flat.  Mad dash on grass to the finish, just my kind of running, soft on grass. 

Good thing about this race, gave me hope that I can continue to run a few races, although slow, still fun to be out there. 

After race cooldown - upper body weights,  2 hours on the spinning bike

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Spin - 2 hours  -  5 miles on the new bike, gaps in the rain

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
0.000.000.000.0010.0010.00

Arc machine tempo workout, 1 hour - PR for 1017 calories burned.  12 minutes cool down on the spin bike.  Avg HR  151

5k wake up on saturday, I need tempo type workouts at least twice weekly.  I want to set my bum knee PR for the 5K, like to be under 9 minute miles either at Ogden 5k or Art Attack.  It seems silly to think 9 minutes miles could be a PR, my real 5k PR is under 6 minute miles.  

This reminds of Myron (Navy buddy), since passed away, when he found out he had MS, he said, if your given a lemon, make lemonade.  Thinking of this always brings me back to a peaceful place when I get down about my running situation.

Stay Kool, B of BS Rools out 

After work, spin 36 minutes, Nordic trak 12 minutes, 100 crunches, bench press 12 reps, curls 9 reps, side (back) lifts 2 sets X 12 reps.

 

 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.255.25

Spinning, like crazy, 21.23 miles in 1 hour.  Legs feel good, the best the knee has felt in the last year.  Hopefully, run in the morning.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.005.5010.75

Ran with the early morning moon light, without Cat.  The orangesh moon setting over the Oquirhs was a beautiful start to this 4 a.m. morning run.  Some running days are just better than others. I have ran this same route several hundred times over the years.  I first ran this route when two miles of the trail was dirt, I like the dirt better.  Now the trail is fully paved and loaded with walkers, talkers, bikers and runners after first light. 

Back to the run, not another sole or soul seen during the run.  The only sign that I was not running in my dreams were birds calling as I went by.  Often wonder, what are these birds saying, danger, danger, runner is coming.  Who knows, but, birds seem to really chatter during the nesting season.  

Nice to run in shorts and feel the cool morning air. 

Stay Kool, B of BS Rools out

10 miles after work biking - nice ride,  spin 36 minutes, curls, bench press, dumb bell lifts back and shoulders.  

 

Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Lite workout, easy 36 mnutes spinning. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.759.75

Spinning wheels - arrived at the spin class 45 min. early - no American Idol for me, singing with the IPOD, waiting for the other spinners, a lady shows up, I say hi, a few moments later I started singing with the music again, forgetting she was there.  Well, after  a couple minutes, realized she was laughing at my singing.   I should not sing, the shower shuts off if  I start singing.  Nice 39 miles on the spinner today with a good effort.  

Stay Kool, B of BS Rools out

 

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

Time in the saddle, gettee up - Rode 50 miles on the new bike, and then rode 8 miles with Sylvie while she ran.  I have a sun burn face and a tired behind.  It seems the hard part about riding, the rear end and the hunch over position.  It was fun to get out on a beautiful day. 

Stay Kool, B of BS Rools out

Decided to do sprint Tri next month, swimming lessons next week. 

 

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

Sleep for a change, did not get up until 7 a.m., went to my mother's house, fun to see my mom and dad, sister.  My legs are a little tired after all the spinning and bike riding last  week, 240 miles -  Decided to just lift weights today, workout room downstairs - spin bike, Nordic Trak and weights.  Completed the double set of bench press, curls, back dumbells, hamstring ball, and 100 crunches.  Decided to ride the spin bike for few minutes to loosen the legs, ended up spinning for two hours.  

Personal note - my X of 30 years ago, broke her pelvis today on a 4 wheeler, my girls are pretty upset.  Hope she is ok. 

Self Fitness Assessment - still need to lose 8 to 10 lbs, I still eat like a runner, just don't burn the same calories on a bike.  I'm getting the quads of a biker. 

Stay Kool, Thank Goodness for the Goodness of Mothers, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Arc machine 30 minutes, good music day, no singing. 

24 minutes spin bike,  washed and waxed the bike.   It will be good to see the runners this saturday, and run a 5K, exciting stuff. 

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Moon shadow, moon shadow, I'm being followed by a moon shadow, with Cat.  Beautiful morning running.  I just love running in the dark at 4:30, nice cool morning, running by the light of the moon. Countless mornings gone by.  

May the wind be at the back of all runners at Ogden, feet lite as air.

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

Spin bike 30 min, Arc 30 min. -

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Lite training week, my down cycle after two harder weeks,  30 min spin and 30 min Arc.  

Stay kool, b of bs rools out

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Swimming lessons, wow, I need help!  This will take much work.   Rode the bike 24 miles, fun to get out.  We are off to Ogden in a few minutes.  Good luck to racers.

Stay Kool, B of BS Rools out

 

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Race: Ogden 5k (3.1 Miles) 00:26:17, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.100.000.000.003.10

Race weekend, really wanted to run the half marathon, tried to switch, no luck. 2 weeks ago, ran a 29:04 5k, goal was to get under 9 minute miles, 8:28 pace today, knee felt fine. It was darn cold before the race with a wind blowing down the canyon. Not expecting much, lined up in about the middle of the pack, what a mistake. The 5k funneled onto the trail, not enough room for all the runners. Hard to measure how much time was lost getting around runners and being slowed at the start. The fun part was passing runners, had big positive road kill with only two runners passing me after the first mile. I lost count at about 50 runners positive. The first mile was 9:57, did not do the math, but rest of the race was a little under 8 min. miles. I know, not fast, but, fast for me. This is the first 5K for some time the has given me the racing rush. Next goal, under 8 min. miles next month at the Art attack. This was my 10th run of the year! Sylvie says I should only run on race days, save the knee.

Sylvie, took third in her division with a very nice award for her effort. Sylvie has great potential if I could get her to train more.

Post race, could not stick around and watch the marathoners, had to hurry off to work, bummer. Project rollout at work, work again tomorrow. Hopefully, last overtime for a few months.

Blogger sightings: Sasha, fast and darn determined. There is no other look like Sasha gritting to the finish.

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

Who in the heck gets up at 4 a.m. to workout, crazy me,  upper body circuit weights,  2 hours on the Arc machine before work, 1800 calories burned.  The race yesterday gave me a surge, a push, etc.  to train harder, lose some lbs.  It was inspiring to watch the runners yesterday.  

Stay Kool, B of BS Rools out

Afternoon delight - rode the bike for a solid, good pace, 22 miles, great day. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

1 hour spinning - 21 miles

Stay Kool, B of BS Rools out

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.005.0010.25

Early morning run, beautiful morning, with the skunk.  I had a skunk runnng about 20 yards ahead of me for about 1/4 mile on the trail.  Did not get sprayed, but the tail was up.   Me and Sylvie got a shoes sprayed a few years ago, it took two weeks for the shoes to set outside and air out.

Home spun  - bike 1 hr watching the idol - upper body weights, 100 crunches, ball hamstring curls, stretching. 

Stay Kool, B of BS Rools out

Knee note - made an appointment to get my knee checked out again, want to ensure I am not doing additional damage by running.  I love running, but, love the knee more. 

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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Early morning, spin - oops -  I may have the most crowded workout room - 3 bikes, 1 spinning bike, Nordic track, bench press, free weights and TV. 

After work bike ride with Sylvie, hurt my pride and skinned a knee, fell over when stopped trying to get out of the clips.  Clipout early and often.  Rode 20 miles watching a rock concert, American Idol, best Idol ever. 

Stay Kool, B of BS Rools out

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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Arc Machine, without Arches, boring workout, no IPOD.  Look forward to 4 days off, riding outside. 

Stay Kool, B of BS Rools out 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0017.3517.35

Well, fun filled day,  spin class this morning - 27 miles,  swimming lessons with my Tri buddy Diana, 150 meters is a long swim for a non-swimmer.  It will take many lessons.  I need to work up to 300 meters for a sprint tri next months.  Rode 33. 73 miles on my road bike, fell over stopping for dog, small tear in my handle bar taping.  What next, going mountain biking with my step son this afternoon.   The good weather just brings out the best. 

Stay Kool, B of BS Rools out

Mountain bikeing adventure -  first ride on my Stumpjumper expert, what a fantastic bike.  Me and Taylor rode the Quary trail at the mount of little cottonwood canyon, 3.7 miles up with sections of snarly rocks, riding up a creek, going thru mud, weaving thru big rock, awesome ride, not for the faint of heart.   Taylor can really crank them on the downhill, had better cardio than him on the uphill.   Very good workout, I will count the 3.7 miles, based on all the uphill as half for crosstraining.  I am covered with mud, shoes are wet, great fun, we are going again next friday. 

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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Spin 1 hour, upper body weights. 

Stay Kool, B of BS Rools out

 

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Two hours spinning - 

Sad Day, tough day, many tears - our best friend, Sammy, our standard poodle passed away last night.  It was tough when I found her this morning and broke the news to Sylvie.  Happy thoughts about Sammy:

Sweetest "daog" ever

Great running partner for the last seven years, several hundred runs

360s, when she was excited, turned 360s like like crazy

Loved to play with our grand kids

Could give high fives with both paws

Loved to go for walks on the parkway, we took her on a walk yesterday

Great snow running, loved running in the snow, my favorite run this last winter is a 5 mile snow run with her in 6 inches of snow.

Stay Kool,  Day to Remember loved ones who have pass on, B of BS Rools out

 

 

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Kool morning ride, flooded parts of the parkway, decided to ride through the water, not a good idea. The water as a foot deep in places and darn Kold. After about a dozen water crossings, reached 21st south, flooded parkway under the freeway, turned around and headed home. Spin 1 hours, lifted free weights, 100 crunches and called it good. I feel lazy today.

Stay Kool, Hu Rah, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.408.40

Early morning run, running fairly well, got a right calf strain, cramp, wow, had to cut the run short and walk home the last mile.  Feels somewhat better after stretching and a spin class.   Sylvie went with me to spin, getting ready for a duathlon in two weeks.  Kelly, the spin instructor is a biking nut, has done LoDaJay 4 times, just rode the Iron horse in Durango.  I am meeting him at 5 a.m. on friday to spin 1 hour and 15 minutes before the class starts.  Maybe I not not getting enough salt?  I may take electrolytes the next few days.  Still sad, not yet glad.  It is too early to think about another dog, we sure miss Sammy. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Spinning 1 hour - went the the doc,  had an HA  shot in the right knee.  I will get the same shot for the left knee in a couple of months.   This is a series of three shots once a week.   The theory, encourages the body to produce more HA and preserve the cartlildge.  There is enough medical support that the insurance company pays.   Had my knees X-Ray - no change in the last year.

Stay Kool, B of BS Rools out

*Note, the doctor is a tri-athlete, she says I will love it?  The swimming part, not so much. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Goody upper body circuit weight workout, day off from spin, swim or run.  Resting the knee.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

Brick day = swimming 750 meters and riding 41 miles.  The swimming was darn tough, the bike ride was a breeze.   Convert to 15 miles cross training.  My tri-coach stood me up this morning and did not return my phone calls?  Well, maybe she is tired of coaching a newbie.

Stay Kool, B of BS Rools out

Passing, always great to pass another runner, and not get passed back, passed a lady and gent from my spin class, 27mph for about a mile to catch and pass them.   Always Kool to pass.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Early morning spin 1 hour,  8 miles on the bike waiting for Sylvie to run, road 6 miles with Sylvia,  we then went to the start of the summit duathlon, Kamas and rode the bike course up Mirror lake highway 6 miles and back down the beautiful course.  The bike course is not too steep, the question, will they have traffic on the road during the race.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

Sink like a Brick - swim 800 meters (half mile) rest 15 seconds for each 25 meters.   Wow, swimming is tough.  Rode the bike for 10 miles, beautiful day, lite workout day.   Upper body free weights, 100 crunches, wall squat.  *Note, never lift upper body weights before going swimming again, feel exhausted today.

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.753.103.100.00235.25260.20
Weight: 0.00Calories: 0.00
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