BS Rools

Bryce Canyon 5K

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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"

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
47.357.000.000.00132.40186.75
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Liberty Park, without the bell, awoke to the alarming sounds of Sammy shaking and Jazzman meowing.  What the heck, 4:30 in the morning?  Decided to get up and get going.  After attending to my the masters, the dog and cat, headed out the door to da park, without da bears.  Not knowing how far Bonnie wanted to run, decided just to start running. 

Burst of energy and enthusiasm – about 3/4ths done on my 3rd loop, here comes Bonnie yelling my name.  It was like were old Army buddies reunited.  Although we had only met once before, we talked and ran, talked and ran the time away the next 5 miles.  My pace was quicker, my spirits lifted as we talked and talked.    

Happy Runner:  Longest run in 3 months

Stay Kool, 82 degrees at 5 a.m., B of BS Rools out

 

 

Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.250.000.000.005.005.25

Bike, 20 miles, 90 rpm, good pace and effort,  ran .25 miles on the treadmill, 8 min. pace, have some issues with outside of right calf.  It appears to be from compensating for the inside of the right knee.  I need to figure out some exercises.  Good side, did not bother the knee.  I am sticking to my slow recovery plan, only 20 miles this week all on dirt or grass and increase slowly. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

No 5K today, changed our mind, ran 5 miles easy along the parkway, 30.38 miles on the bike after the run. 

Stay Kool, Salute the Flag, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

A few easy miles this morning, attempted to practice not compensating for the right knee, went well at times, not so well at times.  I will likely ride 20 miles on the bike sometime today.   I'm off to ride the bike with Sylvie while she runs 11 miles.   Goal for next week, 10 mile run at liberty park and another 12 easy miles, 3 or 4 days of running for a total of 22 miles.  Also, practice running smooth and not compensate for the right knee. 

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
0.000.000.000.007.507.50

Early morning bike ride, 30.22 miles. Converted to 7.5 cross training miles.  *Note, cross training is not equivalent to running, whatever the conversion method.  But, good cross eases the transistion back to running.  I have the cardio endurance to run easy for hours, the issue is getting the running legs back. 

Running Shorts:   My running mind has gone.  I am starting to miss some of the odd things that go with running: 

Black Toe Nails - loose one every year at St.George

Schaffing - now we all have special spots for this one, (no details needed) easy to get, hard to heal

Sweaty Runners - passing running that are sweating so much that sweat is spraying like a garden hose.

Potty Stops at a Moments Notice - No detail needed for this one

Blisters - knowing you have a blister, but, you can't stop, cannot not lose that 30 seconds off your marathon time.

Weaving - if weaving around runners could make a rug, I would have several special rugs. 

Lead Dead legs - That special feeling when you are more than done in a race.  No matter how hard you try, your just done. 

Yelling at Cars - Now this one is an odd thing to miss, giving the finger (have not gone that far), but have yelled at a number of drivers over the years. 

Race Course Measured Wrong - Now, how many races are too long or short, in the world of garmins, we all have an opinion.

Race time being off a few seconds - Big running decision, go with the race director time, or use your own clock time?  We check the results over and over, searching for the answer to the time warp. 

Age Division Fu Fus - Placing outside of the top three in your division, but your time would have won two younger divisions, go figure.

Your almost there - with only 4 miles left, spectators without a sense of distance.

Searching for The Magic Running Shoe - The quest for the shoe that will fly.

Stay Kool, have great week training, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Bike Ride, commute. 

Stay Kool, B of BS rools ouuut

 

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

Excercise bike this morning, listening to CCR and the Beatles.  20.78 miles in 60 minutes.

Running injury note, usually don't like to say much about these issues:  Have not run for a few days, compensating for the right knee has given me a bruise on the right ball of the foot.  It is just about healed. 

Stay Kool, hope to see you at the races, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Biker boy miles, nice ride, these commutes are getting easier and easier.

Liberty Park run in the morning. 

Stay Kool, B of BS rools out

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy run, nice to run.  Rather than blog about hurts, it was a bless and release day today.  I released chains around my neck and said bless and release, without Amanda Dixon.

Stay Kool, letting go, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.502.50

Bike 10 miles, after work.  Nice to talk to a couple of long time (15 years) running buddies today.  We have shared many commando point runs.  Lost focus for a moment today, the challenge to regaining running as a passion?  I plan on a 5 hour bike ride in the morning, try and get something that may be close to moderate long run.  It has now been over 4 months.  I can feel the running fitness fade away, 8 minute miles slowing becoming a dream. 

Stay Kool, Live in the Moment, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.6012.60

Moutain bike along he parkway,  50.70 miles.  converted to 12.60 cross training miles.  Also, rode another 12 miles with Sylvie as she ran, cannot count these miles, too slow.

When running with Sylvie , counted 29 runners along the parkway.  Sylvie running strong. 

*Note, when got back from the bike ride, hopped into a cold shower, I think my body temp. was getting up. 

Stay Kool, biking or running in the heat is not much fun. b of bs rools out

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Easy 8 miles bike ride to loosen the legs, recovery ride.  Ball crunches, situps, pushups, straight leg lifts with ankle weights and one-leg balance exercises.   *Note, riding 50 miles in the heat yesterday had me pooped.  I plan on running on tuesday, Liberty Park as foot feels much better.   Plan on riding 35 miles tomorrow with upper body weights.  St. George marathon will be here soon. 

Stay Kool, B of BS Rools out

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.259.25

Bike commute - 26.5 miles  (preblog the ride home)

11.50 miles on the excercise bike, hard effort with HR avg. 153

Upper body weights

Stay Kool, B of BS Rools out

 

 

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.504.500.000.000.009.00

Liberty Park - Wood Chip with Colleen this morning.  Great morning for a run.  We took turns pacing each other the first 3 laps, hard pace given our conditioning right now.  We then ran the next 3 laps easy.  It was very nice to get in this run.  My right foot is still tender, very little trouble with the knee.  

Biking comment, hard biking does keep a good fitness based.  But, nothing like running.

Stay Kool, B of BS Rools out

 

 

Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Bike commute - 26.5 miles, nothing exciting.  Hopes for saturday 5Ks:

1.  finish

2.  break post knee surgery PR, 24: 46

3.  Cheer Sylvie on to a great half marathon

4.  run a couple of miles with Sammy after the 5K

5.  see bloggers kick butt

6.  Good pancakes

7.  John, Harry and Colleen win divisions

8.  See an eagle fly

8. Enjoy the mini vacation

Stay Kool, B of BS Rools gone on vacation

 

 

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Comments(2)
Race: Bryce Canyon 5K (3.1 Miles) 00:26:46, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

Bless and Release, need to let this race go, be gone.  No excuses, just the facts.

My life as a mid pack runner -

Pre Race Warmup - almost non-existent,  one block pickup with Colleen with some stretching.  No need to warmup, use the first 3 miles as the warmup. 

The Start Line - Now here is a sight, me and Colleen are standing on the start line, we look behind us, everyone except the first row was several feet back, what the heck, the race of reluctant runners. 

The gun goes off -  me and Colleen take off fairly well, we hit the first quarter mile at 6:30 pace, she says, I need to back off, she then picks it up and drops me.  If I didn't know better, I would think she was throwing down the smack hammer on me.   I will save that one for the memory bank. 

Mile 1- 8 min split, runners starting to pass me,  (my mind, wait for me, really, I can run too)

Mile 2- 16:49 wheels have come off and are taking out other runners. 

Mile 3 - My dad catches me, looked like my dad, darn couldn't let may dad beat me, picked it up the last quarter. 

PR worst for a 5K -

The positive side:

1.  Sylvie had a great race, she is ramping it up for St.Geore, for 53 she can really crank em.

2.  Got to see the elite bloggers come in like rolling thunder.  What a sight?

3.  Gave Quiten and MarcieJ high fives as they sprint for home

4.  Harry, 72 years old beat his race last year by 2 minutes, 1:38. 

5.  Talked to Superfly, Coach Holt and James after the race.  Great runners and people also.

6.  Collen was really not giving me the smack down, gave me a big hug after the race. 

7.  I may have set the Guiness record for slowest time and win my division.

8.  Ran from Fairyland Lookout to Sunset lookout and back, with the Hodos the next day.  Ran those 5 miles on the trail the same pace as the 5k, go figure.  This short trail run, by myself, put me in the moment.  You can only do what you can do that day, but da..., I will work even harder to be ready for the next moment. 

Stay Kool, special thanks to Sylvie for putting up with me, B of BS Rools out

 

 

 

Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.502.500.000.000.005.00

Vodo Run - the sign at Sunset Lookout said the Hodo name can from Vodo?

The Hodo Vodo run is just what I needed this day to cleanse my mind of the past few months. 

I got up early, before the hikers and rode to Fairyland Lookout.  I ran all the uphill sections hard, stopped at the lookout points to enjoy the day, ran the downhill sections easy or walked.   I stopped at Sunset lookout for a few moments and then made the run back.   

I did not try and talk to the Hodos, didn't know if this would bring crazy running stuff, they are hodos. 

Stay Kool, B of BS Rools out

 

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Scenic drive and a half.  After Bryce we drove to the boulder moutain lodge.  If you have not drove highway 12, what a scenic view.  This morning we drove the rest of the way, spectacular views.  We drove back roads all the way to Nephi.  If was fun, but, what a long drive.

Rode the bike 10 miles after I got home to loosen up the legs.

Stay Kool, B of BS Rools out

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.007.509.00

One lap around liberty park today, darn ball of the foot bruise giving me fits, metatar.... something.  Rode the bike for 31 miles, had a flat 8 miles from home, limped home pumping up the tire every two miles.  Darn thorns.

Stay Kool, B of BS Rools out

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.6512.65

Long tough bike ride, 50.67 miles, rode moderately hard the whole time. May run friday, if my right foot feels better.

Bryce Trip with Sammy: I forgot to mention things about taking a dog on a road trip:

1. Sammy got me up in the middle of night, all three nights to take her outside to do her duty.

2. Sylvie snored the entire time and did not know I even got up.

3. Sammy does not like to be watched when she does her duty. I need to let her off the leash, not let her get too far, and act like I was not watching her. Sammy is very modest.

4. Sammy will only drink out of her own bowl, unless it is a paper cup with ice and water, she then loves that.

5. The french, we ate outside at "Hells grill" next to the Boulder Mountain lodge. We had sammy with us outside, a french couple "tourists sat outside with us and were upset with Sammy for some reason, or maybe it was us.

6. If you every have the time, drive highway 12, the views are spectacular. It is one long curvy drive.

Stay Kool, good luck to all racers on the 24th, B of BS Rools out

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.207.20

Awoke to the alarming sounds of Jazzman, the cat.  I rode the bike with Sylvie as she ran 6 miles.  We then packed up and headed for a hike, Big Cottonwood to Dog Lake and back.  I had intended to hike only.  After about a mile, I told Sylvie, lets run.  We ran about 3 of the last 4.2 miles.  I ran almost all the uphill and moderate downhill portions.  It was fun to get out with all the bugs.  One reason we ran, the only way to keep the bugs off.   I am out the door in a few minutes for a 10 mile bike ride.  I plan on running from the bottom of city creek to the rotary in the mornng and walk the steep dowhill portions.  Running uphill seems to cause me few problems.  This will be an odd workout, but, I have the day off and Slyvie has to work.

Stay Kool, Race Reports Rock, B of BS Rools out

 

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Early morning bike ride:  32 miles, good effort, low energy today, less than fully motivated today.  Watching the tour de france while I make this blog.  I hope all this bike riding pays off and enables me to run more. 

Stay Kool, B of BS Rools out

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.2510.25

Beauty of the Long Run -  There must have been 100 runners on the parkway doing long runs today.    

Running:  Ran 6 miles along the dirt edges of the trail on on the dirt trails.  Spent most of the time attempting che type running.  I may have the spelling wrong.  Basically, a little short strides, keeping the knees bent with a forward lean.  It seems to lessen the impact.

Running Buddies:   I seen Breana and stopped and talked to her dad Bill.  Congrads to Bill for winning Masters at the Des News Marathon.  As I was headed home, I hear Jody, Kim and Paula excited to see me running towards them.   We ran about 1/2 mile together.  They are so much fun, wish I could have run a few more miles with them.  (Note, found out the Jody and MarcieJ are related, makes sense, they both are such good runners).  It would be nice if we could have a fun run along the parkway in mid October after racing season, with a BarbieQ.  Sylive would be up for hosting if runners would want to come. 

Bike Escort:  Ran home and got on the bike, found Sylive and rode along while she ran 6 miles.  Her legs are still sore from the Bryce half.  14 miles on the bike converted to 4.25 cross training miles.

Stay Kool, B of BS Rools out

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.758.75

Early morning bike ride - good effort, somewhat uneventful.  It got chased by a dog which was funny, no way the dog could catch me.  Stopped and talked to Rob, he dropped out of the Des News marathon, IT band issue.  I showed him an IT band stretch that may help.

Bike ride 35.29 miles

Stay kooler, B of BS Rools out

 

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Bike commute - 26.5 miles The ride, trees branches twigs, trees, blown all over the parkway this morning. I had to get off my bike twice to carry it over trees. Also, also almost rock hopped a transient sleeping on the trail. The trail gets a different population once you hit 3300 south and going north. Rode the first three miles home tonight with Nicole, she wanted company to get past the homeless. We also cut thru a car wash and trail park. Short lunch time, upper body machines, hamsstring curls, excercise hamstring exercises.

Stay Kool, have a good week, B of BS Rools out

 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.205.20

1 hour on the excercise bike, 20.86 miles, convert to 5. 2 miles cross training.  My darn right foot, just cannot shake the problem.  Funny thing, I can't test the right knee because of the foot.  Oh well, looking for different shoes for bike riding.  Riding the bike is likely causing the problem.

Stay Kool, da Boss, without Bruce, B of BS Rools out

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.506.50

Early morning run, Sammy really wanted to go, took her with me 4 miles, she had a great time, then rode 10 miles ten miles.  

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
47.357.000.000.00132.40186.75
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