BS Rools

Murray fun Days 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
62.5020.300.000.00200.50283.30
Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Easy day - upper body weights,  60 minutes spinning - moderate effort.  

Feel like a slacker today - need more work. 

Spin 24 minutes, while Sylvie and Cameron were shaving the cat.  Last time I helped, came away with many scratches. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.255.25

Spin, 30 minutes - moderate effort, last 30 minutes hill climbing with standup surges every two minutes,  good workout.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Early morining spin class, arrived 45 minutes early to get soem extra work,  34 miles total.  convert to 8 miles cross training.    Swim 750 yrds, stopped early, lost a contact in the pool, no luck fishing.  Luckily had a spare.  

Writing this blog after cleaning out my old office at work, it has been sitting vacant for 3 1/2 years (nice office with a good view) while I have been on a special project, the deputy director, after 3 and 1/2 years finally made the jobs permanent.  

Stay Kool, Happy 4th,  B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(4)
Race: Murray fun Days 5k (3.1 Miles) 00:26:17, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.200.000.005.008.20

No expectations for this race, good thing.  Sylvie ran a 26:00.  Many thoughts were running, legs were not.   If this race were a reality show, it may be titled:

Brutally honest - can't run fast if you don't run fast

Smack of real - mind says go, body is out to lunch

Chicked by grandma - several

It is easy for me to say, oh, just nice to be part of the race, what the heck with pace.  My real thoughts, I want to be a player, in the game.   This will pass, but, my mind will never accept being towards las.....

Happy Thoughts, work harder and harder, harder and harder.  The game is on Garth. 

Social - talked to several runners were have not seen for years, nice to see how they are doing. 

Sylvie - she is on the verge of a fitness surge, she is running city creek in the morning, she will be ready for her new Div. Sep. 11th - look out. 

Stay Kool, B of BS Rools out

 

Crossing Train - 60 minutes on the spin bike,

Family - Happy, held and kissed by grandson, happy day, cute, cute.

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0020.0020.00

Upper body free weights - 2 hrs and 24 minutes spinning while watch the Tour de France, went swimming for 1800 yards backstroke, came home and rode my roadie bike along the parkway for 16 miles.  Very good workout, 4 hours and 15 minutes. 

My mojo is much better today.

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.002.5012.50

Early, Early, moring run, consistent pace, nice weather.   Ran early before Sylvie's run.  Rode the last 10 miles of Syliv's run on the bike acting as her Sag Wagon.  She ran 14.

The run was hard today, on purpose, stacking my runs after a hard cross training day with intent of simulating a 20 mile run and the last few miles of the St. George marathon.  Good to get out on a run today.

Sylvie is running better on the hills this year than in the past several years.  It seems she has  very good shot at putting it all together for a top 8 in her division at St.George. 

Exciting watching the Tour.  Go Lance

Stay Kool, B of BS Rools out

Spin 30 minutes, loosen the legs.

 

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

Early morning, came with warning, shut off the alarm and slept another 30 minutes, cut the morning workout short, 30 min. spin, upper body  weights.  Some chit chat with my Tri coach today, lets get going on the free style. 

After work spin class with Sylvie, real good class, worked hard, the instructor tried to do a mirror of the Tour stage today, man, it is hard to hold on to top speed with resistance for ten minutes, let alone 45 minutes.  It was fun pain, class was stoked.  Sylive road hard, working it baby.

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
0.000.000.000.005.005.00

Easy day, 1 hour spinning - looking forward to Bryce next week, hudos, Boulder Mountain, race, it will be fun.  Run day in the morning, hopefully 8 miles.

Stay Kool, B of BS Rools out

 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Purple haze, moon shadow, without Cat - nice early morning run, foggy mist off the water, fox sighting on the trail, (animal type fox).  It was nice to have times during the run where my thoughts wandered, not concerned about the knee.   My wandering thoughts are always about races and runs gone by.  

Stay Kool, B of BS Rools out 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0015.0015.00

Early morning, came with alarm warning,  2 hours spinning while watching the Tour, then met Diana and Pauli for a 38 mile bike aride around the south west side of the valley and up Rose Canyon,  It was a fun ride, the darn wind picked up the last half of the ride.  Both Di and Pauli half Iron Man's coming up.   Cross training miles,  15,  Just got back from taking my bike for a tuneup. 

No Devine Miss M Sighting today, we rode thru Herriman, out and back to Rose Canyon.  Very pretty ride thru the area. 

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
0.000.000.000.005.005.00

Lite day - 1 hour spinning, free weights, a few core exercises. 

Stay Kool, B of BS Rools out

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.008.0016.00

Reverse Brick - Run 8 miles, bike 16 miles, swim 1.1 miles  (break between bike and swim, rode my bike with Sylive for 5 miles while she ran).

Run - north from home along the Jordan parkway 4 miles north and home, 4:30 am start, perfect temps, beautiful morning.  Seen a muskrat and only one runner towards the end of the run.   My knees were starting to ache towards the end of the run.   Moon shadown, for a few moments, without Cat, may have been a lamp post. 

Bike - Love watching the tour, - spin 1 hour - good effort, butt getting tired.

Break - rode with Sylive while she did 5 miles and about 10 short hill repeats.  It is funny to ride along with her after running with her for so many years.

Swim - 40 laps, 1.1 miles backstroke - my Tri coach keeps telling me to swim freestyle, I just don't get how to swim free style, have read the total Immersion book, just don't get it.  I am goning to get a few lessons after STG, make it my winter goal to swim 1 mile freestyle faster than my backstroke

Read a couple of the RHPC race reports, glad they all had a great time.  Guys would never have a race called the GFBG (grunting, farting, belching guys) 

Looking forward to getting out of town for a few days.

Stay Kool, Hudos, B of BS Rools out

 

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Lite day = 1 hour spinning, upper body weights. 

Stay Kool, B of BS Rools out

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Early morning,  10.89 miles hill climbing (bike), followed with 11.10 miles with 15 second hard pickups every two minutes - very good workout - 21.99 miles in 1 hour -

Looking forward to friday, 4 days off, heading to Bryce Canyon, fun weekend adventure.  We are meeting some runnng friends for dinner at the Boulder Mountain lodge and may hike Calf Creek.  I would really like to run Angel's Landing along the rim trail over looking the hudos. 

Spinning class tonight - 19.90 miles, good class, instructor did the triple bypass bike race last saturday.  Fun class, everyone wore sunglasses, follow the leader Jason who wore snoopy glasses and a starts and stripes du rag. 

Stay Kool, B of BS Rools out

Family Stuff, called Jenna, my oldest daughter, my grandson is almost 5 months old.  It is so cute he now recognizes my voice on the phone.  He was so excited making noises, blowing bubbles. 

 

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Early morning run, nice to get out in the cool crisp air.  Really enjoyed the run this morning. Doing  mini mini taper for the 5K ssturday, still workout, lower then intensity. 

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

1 hour spinning - moderate effort, rest week  -

Stay Kool, B of BS Rools out

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Upper body weights, spin one hour - le tour - on the road again,

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(1)
Race: Bryce Canyon 5K (3.1 Miles) 00:26:17, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.100.000.000.003.10

Tough day at the races -  Place in division 1st, by default, I was the only one in my division.  So, no commando points or kudos. 

The start - you know that there are not many runners that are racers, when only a handful of runners are crowding the start.  Sizing up the competition, a guy who beat me at sugerhouse park a couple of weeks ago was in the race.  He was road kill at mile 1, worked like heck, finished ahead of him by 20 seconds, no mattter, he has moved up to an older division.  Darn, almost got to finsish ahead of someone.    The race is at 6200 ft. elevation, about 2,000 feet higher than Salt Lake, so, the race is likley some small improvement.

Going out to fast - a young girl, maybe 9 or 10 was standing next to me at the start, she told her dad she was going to win the race, she was serious.  Her dad said, it looks like there are some fast older boys.  She was not phased, she was convinced.  She went out like a shot chasing the 3 high school boys, she was done at mile one walking.  She gets 500 commando points for guts and determination.  No doubt, without or witout Gwen, she has talent, and with that attitude and training she will have success. 

Road kill - 2 runners passed me, passed 25. positive road kill 23, the second half of the course was uphill, caught them on the uphill.  The real runners were in the half marathon, including Sylvie. 

Post Race - ran back to the truck, hopped on my bike and road out on the course a couple of miles to cheer in the runners, it was great fun.  Seen a few bloggers, wearing fast running blog shirts, yelled and asked one runner his name, Scott Hughes, did well in the race.  It was a hot race, many runners were really struggling cresting over the curved hill.  It was fun yelling encouragement, many runners really appreciated the support.  Sylvie looked cooked at mile 11, so, just gave her soft words of support. 

It was a fun day, Harry, Colleen, Sylvie and myself, all got a piece of metal on a ribbon.  The $5 breakfast after the race was great. 

Stay Kool, B of BS Rools out

 

 

 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.004.008.00

Colleen is a trooper, she got up at 5: 15 and ran 2 miles with me down the Burr Trail and 2 miles backup.  This was after she ran the half marathon the day before.  

Nevels may appreciate this part, I was up early, waitng for Colleen outside, eating a zone bar and watching the stars.  Nothing like watching stars without city lights, cresent moon, vensus and three shooting starts.  Wow what a morning.  The back drop of the rock formations as the sun crept over the rocks was spectatcular.  Collen gets 100 commando points for supporting me. 

The crisp country air was just so sweet, rode my bike for 10 miles after running with Colleen, got Sylive out of bed on on her bike, we rode another 12 miles.  Sylive complained a few times about her quadsu, but thought the bike ride helped loosen up the muscles and getting the blood flowing.

Words cannot describe the beauty of the Escalante and Boulder area.  

Entertainment - arrived at Boulder a few hours before we could check in at the lodge, it was Boulder Heritage day, non-stop sinners, it was fun at Anatazi (think I help spelled this right), state park, enjoying the entertainmend.  The best - Boulder Corals - singing a mix of gosphel and good old boy.  

Stay Kool, B of BS Rools out

Watche the "Spirit of the Marathon"  brought tears to my eyes, darn, would love to be in the hard run training game again.  It was hard to watch, really don't feel like a runner. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Early morning bike ride with Sylvie thru the farm roads of Boulder, very pretty.  

10 mile bike ride after getting home. 

Stay Kool, B of BS Rools out

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Upper body circuit weights - 1 hour spinning, 21.26 miles - legs feel good

After work, spin class with Sylvie - uphill modified stage 17,  22  miles

First day of a new diet,  darn determined to drop a few lbs. 

Stay Kool, B of BS Rools out

 

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0.005.000.000.000.005.00

Went running will Milly today, she does not say much, kinda a dull personality, but, she keeps a darn consistent pace, doesn't quit. We have a regular weekly date set up. I cannot tell Syvlie, she may get jealous.

Another great thing about Milly, she does not mind if I run all over her, leave my foot prints and drip sweat on her. She is a Star Trak trooper.

The love and hate relationship with Milly has started.

Ran 5 miles at a 9:33 pace with a 2% incline, no stopping. Since Milly does not talk much, listened to the IPOD, music from "Milly" Sirus to old time rock n roll, rap, love songs, good old boys, etc.

Stay Kool, "Milly and Milly are not the same, B of BS Rools out

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Brick - 1 mile swim, backstroke,  1 hour spinning, upper body weights.   Rode 6.5 miles on the bike with Sylvie running. 

Stay Kool, B of BS Rools out

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.005.0017.00

Early morning run, longest run of the year. Very slow pace, no happy with the pace. Anyway, the goal is to finish St.George, keep bumping up the miles. Roadie 21 miles along the parkway, the carbon bike is so much fun to ride. It will be interesting to read the blogs on today's races.

Stay Kool, B of BS Rools out

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0.000.000.000.0010.0010.00

Weight Watchers - get back in the game - Rode 90 minutes while watching the tour, great to see Lance hold onto 3rd in GC.   Rode the bike with Sylive while she ran.  Today is a recovery run.  Who never know who you might see when your run on the Jordan trail - Olaf (SLTC, long time running bud)  Sheldon (Locamotion) longer time running bud.  Both were running 16 miles.

RHPC sighting, I think, looked like Smooth and one or the RHPCs running with her, didn't think quick enough to say anything.

Upper body weights, balancing, wall squats, 200 crunches, another 30 minutes on the bike. 

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
0.000.000.000.0010.2510.25

Early morning bike ride, with Diane, (Tri-coach) - rode around the southwest end of the Valley, up and down hills, fast, hard and fun.  Rode up Rose Canyon, seen two does.  Change the setup on my handlebars, for more of an aero postions, really helped on the down hill. 

Did 4 standing hill pushes in a high gear, good effort.   41.26 miles.  Quads a little beatup after the wall squats and ride yesterday.  Running or swimming on monday. 

Stay Kool, Beautiful Morning, B of BS Rools out

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.000.000.002.507.50

Spin 30 minutes - easy effort

5 miles on the treadmill, 2% grade, 9:13 pace, happy with the effort. 

Free weights, upper body - 110 crunches.

Chi Running, may go to a seminar and see if it will help.

Stay Kool, B of BS Rools out

Family - my dad's birthday yesterday, 85, fun to get the family together. 

 

 

   

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

36 miles spinning, good effort - 18 at work in the morning and 18 with Sylvie in a spinning class.  Biggest loser challenge?

Stay Kool, B of BS Rools out

 

Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.004.009.25

Early morning - nice temps, a little humid - things go boo in the dark - a darn cat or something really histed at me, had my pepper spray ready, but could not see the creature.  No more sci fi for me.  The sky was pretty with white clouds covering venus, nice backdrop to the morning breaking.  May spin or ride later to day. 

110 ball crunches, upper body free weights,  48 minutes spinning.

Stay Kool, Nice to get out for a run, B of BS Rools out

Biggest Loser - Blubber Bust Challenge

             

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Lap Dog,  - 1 mile swimming this morning.  My arms were tired from lifting weights last night, made the swimming a tougher, not my best day in the pool.  May ride a few miles tonight.

Spin 48 minutes, 160 ball crunches - watching the MTN media day replay - cannot wait for college football, have season tickets to the Utes. 

Stay Kool, B of BS Rools out

Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.004.0018.00

Low energy day - had zone bar and ate 3 gus while running, toughed out the 14, longest run since STG last year.  Beautiful early moring run, started at 4:30, fairly uneventful, had one standard poodle jump on me, that was about the excitement of the day.   Rode the bike 16 miles and did 200 ball crunches.  Completed one set, free weights: bench, curls, 1 set shoulders fly, and pull up shoulder.

Stay Kool, Pooped, B of BS rools out

 

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
62.5020.300.000.00200.50283.30
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