| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 15.10 | 7.20 | 0.00 | 172.02 | 202.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 5.50 | 13.50 |
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First ride on the Tri Bike after the fitting, new wheels, new helmet and new carbon shoes, new race tires, bike is scary fast, I mean real scary fast in aero position. I started out shakey in the position, after the first 6 or 6 miles then starting feeling more comfortable and rode most the remaining miles in aero. *Note, it was windy as heck, tough riding in the wind. The aero position really makes a big difference cutting down the wind resistance.
Back to Deseret palms, me and Sylive went to west canyon, ran up to lava caves trail and ran up to the caves, a mixture of sand land lava rock, fairly tough climbe. The was our first time on this trail. The lava caves were Kool. We then race down the sand trail, it was hard and fun chasing Sylive down the sand switchbacks. I thought for sure one of us would biff it. Finally caught Sylive just before hitting the main West Canyon trail. We ran up a couple of more miles and back to the truck, really windy day again, sand in the eyes, total run estimated a little over 8 miles. The was a very good start for the week. I think we are always going to workout on sunday before the ride back.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 8.25 |
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Spin, watching NBA playoffs - good to see boose loose. 32.35 miles spinning.
Signed me and Sylvie up for the Hell Hole 5k.
Stay Kool, B of BS Rool sout |
| 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 | 1.00 | 0.00 | 10.25 | 11.25 |
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Little bricker - 17 minutes spinning, 17 minutes Arc machince, and 1 mile Milly at 8:15 pace, 4.5% grade. Nice little lunch time workout. More training later, Stay Kool, B of BS Rools out
Spin watching biggest loser, 29 miles, cadence. Weights, 50 crunchs, etc. |
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| | 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 |
| Spin, 2 hrs, boring, gotta do it, swim run brick tomorrow. Darn, work , getting in the way of running. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 5.05 | 10.05 |
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Brick workout - 20.20 miles in 54 minutes, 22.44 mph pace - good hard effort.
5 miles on milly, 4.3% grade, 8:43 pace.
Rode my bike with Sylive while she ran 8 miles on the JRP, moving sag wagon. Nice day for a ride.
Talked to Mike for good 30 minutes a couple days ago about his STG Iron Man on saturday, wish him good luck, I think he has an excellent shot at qualifying for Kona, natural born athlete. Mike offered to do the Ironman with me at my pace next year, how good a buddy is that? give me swim lessons, etc. Man, wish I could have went down this weekend to see him finish.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Swim, 1 mile, Murray rec. seen to getting somewhat stronger,
8 miles biking along the parkway.
Off day today.
Stay Kool, B of bS rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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Run to the never bear and home, kindof a funny weather day, wind changing direction, colder than it may seem. Happy mother's day - spin 28 miles, moderate effort, weights, crunches, wall squats, etc. I need more sunshine.
I got the sunshine talking to Mike about his completion of yesterday's IronMan, way motivating, I signed up for STG IronMan 2012, just after registration opened at noon. I need a big goal, got one now.
Stay Kool, B of bS rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | 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 |
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Spin 50 miles watching NBA playoffs - good effort. May run today, had to take yesterday off, shots in the knees, back to training.
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 | 3.10 | 0.00 | 0.00 | 7.37 | 10.47 |
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Lunch time quickie workout, 12.5 miles spinning and a 5K at 9 min mile pace, 4.5% grade. Not often I get a few minutes for lunch time workout, nice. Stay kool, B of BS Rools out
Spin watching idols, 24.25 miles |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 2.25 | 5.35 |
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Milly, 4.5% grade, 27 min, 5k, 9 miles on the bike, avg pace 22.5 mph, off to STG
Stay Kool, B of BS Rool sout |
| 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 | 20.75 | 20.75 |
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3 hours, 9 min spin, at Deseret palms, good effort, spin through two classes. Steve O, great spin instructor, did last year's IronMan, DNFed this year's IronMan, going for it. He had a great attitude, get right back up and train harder, real competitior.
Sand Hallow, opent water swim, what was I thinking? crazy, wind blowing, boats causing big waves, Sylvie had a hard time controlling the Kayak in all the turbulance, the swim around the big rocks was tough, had to stop five or six times to rest. At one point, swimming for 5 minutes, looked up, still in the same spot, one point waves were crashing over my head. Only good think, know how to survive in rough waters.
Need work, work, work on the swim.
Stay Kool, B of BS Rools out |
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| | Race: |
Hell Hole 5K (3.1 Miles) 00:36:54, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Well, what we do for fun, me and Sylvie ran the Hell Hole 5K in washington, what a tough 5K. Straight down .5 miles, back up, then rollers east, and then back up a 30% grade the last quarter mile. This is the first race beating Sylive this year, about 2 minutes ahead of her.
Little red devil girls, 9 teenagers were dressed up in red devel costumes, they all took off like a shot, the game was on, see if I could pass them all before the finish, picked them off one by one on the hills passing the last devil gril just before the last 1/4 mile climb. I asked each of them as I passed, hey the devil wears prada, no reaction.
Suprised, legs felt well after a hard workout week. I may have got over the hump, my body seems to be adjusted to 3 hours a day working out with good recovery for the next day. The shirts were black, fitting for the devil.
Number in the race? maybe 70 to 89, small race. It was fun hard.
Afternoon mountain bike ride up to the top of West Canyon and back, saw a rattler, seen a couple of horse riders, no others.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Tri bike blast off, rode hard for 20 miles, almost all in the aero position, fun ride out past Ivins and up through Keyenta and back.
4 miile trail run with Sylvie, up Turtle wall trail, Red Cliffs preserve. We seen our first deseret tortise today, kool, The end of the run is at the top of a platuea, over looking Ivins, Santa Clara, great view of red rocks up Snow Canyon. This is a very fun run, we plan on doing it every sunday before we head home.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Spin, moderate pace, nursing a sore right calf, hopefully run on Wed. Bought a Kayak today, nice.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | 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 |
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Spin, 20 miles, weights, squats, crunches, etc. boring TV.
lite week, every third week is a lite week.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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Watching the idol, spin on, Haley will be the winner - stretching, knees feel better today.
Stay kool, B of bsrooolsout |
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| | Race: |
STG Tri - Sprint (3.1 Miles) 01:49:58, Place overall: 220, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 | 11.60 |
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STG Sprint Tri - Sand Hallow - Swim .47 miles, Bike 12.4 and run 5K.
Swim = 25:06, T1=2:15, Bike=42.47, T2=2:30, run 37:12
Placed 223 out of 390 - 55th on the bike time.
Sylvie dropped me off at Sand Hallow and headed back to Deseret palms to take the oldest son, wife and kids on a hike in the Red Cliffs preserve, they had fun, seen a deseret tortise. I told Sylive I would ride back home, after 24 miles back, with a heavy back pack, next time I will call for a ride.
Goal for the race, relaxed swim with no panic - Started at the back on the bouy line, Mike's advice, still had several encounters with swimmers, felt good on the swim. A lady volunteer stripped my wetsuit, thanks. Best open water swim yet for me.
The bike was hairy, scary, - rode hard, was in the top hundred on the bike time. Scary - at the turnaround point, a lady passed me in the no pass zone, she appeared to be doing the Olpmpic distance, and another male rider was turning back, she wen down hard and was yelling and swearing at the male biker. From my point of view, they both looked at fault, her trying to pass in the no pass zone and him not looking before doing the U-Turn. They both likey have a different take on the crash. Scary always in the bike. One big hilll on the bike coming down, speeds in excess of 40 mph going over a cattle gaurd at full speend, not a ride for the faint of heart. I was pleased with the bike, passed close to 50 bikers, this really says how slow I am on the swim.
The run was tough, tough, not a good day for the old knees, hobbled along and finished. I mustered up enough speed to out sprint a younger male at the end, did my rocky twirl and all was done. The finish line girls got kick out of the twirl. Got a nice medal for finishing, my darn run time cost me 3rd and maybe 2nd. Well, not in it of the hardware, just glad to be out there.
After the race, stuck around and cheered for the placers in my diviision. It was a beautiful day at the beach. Next race - Utah summer games triathlon. It was fun to be out there with all those good atheletes - old goat beating 164 of the younger set.
Post Race Assessment - keep working on catching water, hip rotation, etc. Somehow manage the run to get under 10 min miles, maybe a sprint trot series. Also, go harder on the bike, let up some saving it for the run, never again in a sprint, save all the time I can as who knows what will happen on the run.
Stay Kool, B of BS Rools out
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| | 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 42 miles, |
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My workout days are boring, spin, spin - hope to run on friday. Spin
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| | 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 |
| Spin |
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No working out for a few days, doc orders - knee shots today - got scolded for over doing it. Darn.
Stay Kool B of BS rools out |
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Day two, on the bench, setting in the bleachers, waiting for my turn, the pounds are adding up, soon I will be free again, fabio will have nothing on me, my hair will be flowing in the wind (if I had much hair), feet will not touch the ground, flying along, singing a song -back to the bench - coach has shook me from dreaming - wait wait -be patient, not a patient - looking for the next race, may to the fridge.
Stay Kool, b of bs rool sout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weight workout - bench, curls, flys, etc. 150 crunches, etc.
Still not able to ride or run, likely a couple of more days off, the knee is finally starting to feel better today, some pool theraphy. It is darn hard to be on the bench, reassessing by eating, etc. , making some positive changes.
I signed me and Sylvie up for the senior games, hard to admit I am a senior - doing cylce hill climb up snow canyone, time trial 34 miles up by Zions, 5k, 20k and triathlon, Sylvie is doing the same except for the cycle time
Stay Kool, B of bS Rools out |
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| | 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 |
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30 minutes spin ,weights - easy do it, without big
stay kool, bofbsroolsout |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 15.10 | 7.20 | 0.00 | 172.02 | 202.32 |
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