| 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 | | 29.40 | 14.10 | 2.50 | 0.00 | 162.22 | 208.22 |
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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 | 3.00 | 3.00 |
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Biking 14 miles with Sylvie, from Deseret palms up snow canyon 3 miles and back. Nice to get out, knee feels much better. first time Sylive has been on the bike for over a year, kindof training wheels for her to be back on the bike. She needs some practice for her senior games Tri in OCt.
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 | 11.67 | 11.67 |
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Shac, swimming, 1.3 miles, 86 lenghts of the pool, tired Brent.
1 hour spinning, weights.
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 | 7.00 | 7.00 |
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rode mtn bike with Sylvie, sag wagon for her, up west canyon and back, 8 miles. hot, hot, Sylvie ran real well in teh heat.
24 mile road bike ride, up snow canyon 3 miles, up thur Kyenta, down Hgw 91 to lava road and back.
*note, aximum, take 2 weeks off training, takes 6 weeks to get back to the same spot.
Heat training, time to acclimated to the heat, tough ride.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Break of dawn, ridt from Deseret Palms up west canyon, nice moring, seen a road runner, large hawk setting on a big red rock, lots of bunnies, I was the only one in the canyon, very nice ride, hit it hard the whole way, knee is feeling better each day.
Turtle Wall hike run with Sylive, started on walking, finally ran after the first half, mile, ran all the up hill and walked the steep downhill, knee felt back to normal. about 2.5 miles on running and 1 mile hiking. Felt good to be out there again. We seen the deseret tortise again, cute.
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 | 11.10 | 11.10 |
| Spin, 44.4 miles, take time off, pay for the comeback, will take a couple of weeks to get back in the groove. good workout, 100 ball crunches with 20lb weight, 4 x 1 minute wall squats, curls, flys, slant board pullups, bench, 200 rubber band swim pulls, abs, etc. Starting to get my mojo back, without powers. I need majic powers, hopefully back to 8 miles running on friday. 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 | 2.80 | 2.80 |
| 30 min spin, 22.4 mph, good hard effort, 11.2 miles |
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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 | 8.00 | 8.00 |
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JRP, river watching ride, rode a flat tire the last 2 miles home, nice two hour ride. Weights, crunches, rubber bands, wall squats, etc.
Have been in a funk the last two weeks with a few issues. Hope to hit training hard this weekend and be ready for the race next saturday. Hopefully, I91 to gunlock will be open for the race, fire will be out.
Good luck to all those bloggies running UVA, will be there in spirit.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Nice to get out for a run, headed north along JRP, hit the dirt trail and ran down to 4500 south and home. The underpass is floored at 45th, talked to a few runners, everyone said hi. Ride later today. We went to yard sales - bought books, hew horse shoe set, and a few other oddities.
Rode sag wagon with Sylvie for 5 miles, windy, nice to ride along, Sylvie did about 10 X .25 mile pickups during the run.
20 miles bike, good effort. Funny thing on the big, went by and older couple looking at the river, sang "Setting by the dock of the back watching the tide roll away as I rode by, got smile out of them.
Stay Kool, B of BS Rools out
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| 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 | 14.33 | 14.33 |
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sPIN 32 MILES, SWIM 1 MILE - NICE LITTLE SD WORKOUT, SAG WAGON FOR SYLVIE. 75 ball crunches 25lb weights, 150 rubber band swim pulls, 2 sets x 12 flys, 3 x 1 minute wall squats, 2 sets flys, 2 sets upward rowes.
STAY KOOOL BOBBS ROOLS OUT
Finally feel like I am shaking the funk of the last two weeks. |
| 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 | 5.67 | 5.67 |
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Lilte day, spin spin, yard work - no fun - take it back, did have fun talking to Di about he Boise Half Iron Man on saturday, she did great. Talked to Mike about his UVA marathon, he did great, very good that close after the IronMan, he is tough
Stay Kool, B of BS rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 0.00 | 0.00 | 3.00 | 7.30 |
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Brick workout - 12 hard miles spinning, avg pace 23.2 mph, run 4.3 miles along the parkway, ran part of the way the Sylvie, nice to get out, I miss those 70 mile weeks running.
Mild workout in the morning, headed to STG tomorrow night, get out of town.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall trail run, Red Cliffs preserve - seen golden eagle, 3 deseret tortils, heat runing 95 degrees, tough little run, knee felt good.
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 | 10.00 | 10.00 |
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Deseret Palms, spin 1 hour warmup before class, 1 hr spin class, Steve O, great class. good workout.
Stay Kool, B of bS Rools out |
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| | Race: |
Utah Summer Games Triathlon (3.1 Miles) 00:34:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 6.25 | 9.35 |
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Could not record my race timel correctly, as the race time calculater is not consider bike and swim time. 1 hour 43 minutes.
Gunlock resivor, to Snow Canyon High School, up lava trail and back for the 5K.
1/2 mile swim, 15 mile bike and 5K run.
The start - got the tires pumped up, Red Rock Bike guy adjusted by back brake, thanks
BSed with some guys in my division, fun talking Tris, it was then on, got on the wet suit, the water was cold, 2 waves 5 miniutes apart, not use to starting with a 100 swimmers, got kicked and bumpled and kicked, kinda panacked, rolloed over and back stroke, roll back free, etc, finally not in a groove after the first bouy and swam the rest fairly smooth.
Swim 24.3 minutes
T1- 4.04 minutes - slow transistion, getting off the wetsuit, getting dry and stuffing the bag, clean transisition.
Bike - 39.37 - 22.7 mph - good bike ride, passed several bikers, none passed me, one young guy called me a machine. Course had a couple fast hills, 2 fairly good uphills and the rest was rollers, fun fast ride, happy with the bike ride. My seat came loose, had to scoot my buy to the back of the saddle.
T2 - 1:35 - good fast transistion, Snow canyon HS track, hard a tough time getting my legs going, maybe cooked them on the bike, finally felt better the second half.
5K - 34:12
Overall, very happy with the race, getting my Tri experience with each race.
*Note, my spin instructor won the race, if anyone has any doubts about the value of spin classes, no doubt, they help like heck.
This now makes 8 sprint Tris, 5 pool and 3 open water.
Stay Kool, B of BS Rools out
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 2.50 | 0.00 | 0.00 | 3.50 |
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Turtle Wall run, beautiful morning, red rock trails, kool stuff, legs not recovered from the race, ran better pushing the uphill. Father's day was fun, seen my two grandsons, dad, and one of my daughters. Everytime a family comes together, best place.
Self evaluation from the race - do not panic on the swim, smooth calm and strong, check fittings on the bike before racing, run - pick up those darn feet. All together, happy with the effort, room for improvement.
STay kool, B of bsrools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | 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 |
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spin 40 miles, good effort, weights, crunches, etc. - boring workout day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
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Ran with sylvie after work along JRP, nice run, half trail half pavement. rode 20 miles moderate effort, legs recovered, move on, move on, no doubt, without Qwen.
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 | 10.00 | 10.00 |
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Two hours, 40 miles, sore butt, 150 ball crunches with 20lb weitghts, 2 x 12 set curls, 2 set flys, 3 one minute wall swats, etc.
Stay kool, B of bS rool sout |
| 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 | 10.00 | 10.00 |
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Spin spin spun, 2 hours 40 miles - watching NBA draft, Peanut butter Jimmer Time
My training partner for the STG IM has backed out in leau of the Cordalaine IM, darn, hopefully, she will still give me swimming lessons.
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 |
| Swim, 1 mile, working on form, hip rotation today, repairman at the house, hope to get in a run later today. Spin, weights. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 2.00 | 6.10 |
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Early moring run, JRP, flooded at 48th, 45th and 78th, beautiful morning. Headed off to work. 8 or 9 miles biking, ate a few bigs. yuk, big training day tomorrow.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 7.40 | 14.40 |
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Bricker - ran with Di and Polly, from Di's house, around daybreak and back, 7 miles, it was nice to have them pull me along, really appreciate, needed to start some longer runs. We then rode the bikes up 90th south and around Herriman, fun ride, and back to 13th west, and back to Di's house, rode 29.51 miles. We were going to ride farther, but, Polly's hamstring was bothering her, she has not recovered completely from the Brazil Iron Man. It was nice to train with a couple of Tri Geeks. *Note, the Tri bike was slick today, nice ride. It was nice to get a confidence builder on the run, just keep moving de feet.
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 | 6.00 | 6.00 |
| Spin, 24 miles, weight workout, crunches, 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 |
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Spin, 12 miles at 22.6 pace, lunch time - after work spin 28 miles at good effort.
5K on the 4th, watching Sylive do the dirty girl on saturday.
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 | | 7.50 | 0.00 | 0.00 | 0.00 | 2.00 | 9.50 |
| Liberty Park - wood chip run, 5 laps around the park, started getting a blister, quit a couple of laps early, it was nice to run at the park, many people out enjoying the day. Home, bike ride 8 miles, nice effort, smoked a couple of guys on bikes, that they were hot stuff, let the old guy pass them. 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 | | 29.40 | 14.10 | 2.50 | 0.00 | 162.22 | 208.22 |
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