| 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 | | 21.15 | 85.45 | 4.10 | 0.00 | 247.25 | 357.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 15.30 | 23.30 |
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Mixed up brick today, Olympic plus distance.
Early morning run, thank goodness, hot day, not really into the run until I was going to be passed at about a mile out, held them off for the next mile, fun to be motivated. 8 miles, down to 3900 south along hte JRP and home. A few walkers and just the couple running.
Spinning 41 miles while watching the Tour dE France. Also, waiting for the Oquirrh Hills pool to open, the 50 meter lanes are open. Nice spin effort, two hours without stopping 20 mph effort.
The swim, 50 meter pool, swam 1700 meters, tougher, better workout, and swam the distance faster than normal.
Nice way to start the week.
Tragic to hear the Burt blog .
Went to the Spartan race yesterday, got the grandson in the kids race while his parents were doing the race, what a long day, have to desire to roll thru the mud. Talked to Rory, Tri Geek from Keena group, great biker and triathlete. I have bike with him a few times, he can really ride and is crazy like me, going hard, asked me if I wanted to signup for Coso Mel and go with the group, may be fun.
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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 | 15.50 | 15.50 |
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Spin, 62 miles, 20.5 mph avg pace, good effort, watching the Tour, man those guys can ride.
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 | 15.00 | 15.00 |
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Lunch time swim, 1 mile, nice effort, working on smooth. Recorded 4th July training, today and cross training miles did not compute. |
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Murray Fun Days 5K (3.1 Miles) 00:29:42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Family run day, signed up all the kids and grand kids for the race. Fun morning. I pushed the double baby jogger with two of my grandsons aboard, it was fun weaving in and out of people, slow start, baby joggers had to start at the back. The first mile, legs were somewhat dead, felt better and better, last mile was the fastest on the uphill portions with runner traffic thinning. Talked to Olaf (long time, 20 year running buddy, had heart surgery, has to really watch his heart rate, still out their doing it), passed him at about the half mile mark, note, my actual run time, no chips, was about 30 to 50 seconds faster than the than race time recorded, no big deal, but, my actual pace was close to 9 min miles pushing the baby jogger, happy with the effort. Jeremy caught me at mile one, grandsons on board father, weaved and left him. I almost caught Bonnie at the end, 4 seconds ahead.
Note, I ran without the brace today, trying the new running style, can go faster with low impact, seems to be ok, just very careful on the downhill, I wish the race was all uphill.
Sylvie won her division - yea, Taylor won the family trophy, with Jeremy injured, he was a shoe in.
The 4 grand kids ran the kids race, I ran with Tristan, the youngest, he had to be carried part of it, we were the last to finish, he was happy with the dog tag medals.
Talked to Harry and Colleen, both won their divisions. (Colleen has won her division twice at STG and Harry is likely the top runner in his 70 year runner in the state. Both were under 8 min. miles.
Bike rode, 2 hours biking along the trail, nice ride with little trail traffic, came home and did circuit weights.
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 | | 5.15 | 0.00 | 0.00 | 0.00 | 10.00 | 15.15 |
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Mile swim at Shac - somewhat boring, water felt nice
20 mtn bike ride up West Canyon, snow canyon and home - beautiful morning
1 hr run/speed walk at Deseret Palms, nice weight workout.
Nice litte workout day - not here in Dixie, land of cotton
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 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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5 a.m. run, bea the heat, ran to the top of West canyon, up snow canyon and back, Sylvie pace men during the run, ran about 90% and speed walk 10%, somewhat tired from yesterday. Just what I want, run on tired legs to similate.
Seen several biggest losers, gave them all a high five and told them to keep working it.
Swim at Shac 1 miles, working on form, bought an old Tri book at the thrift store, Dave Scott, 5 time IM champ, some good tips and different, like it for old school.
I am trying to decide if I want to run the bountiful half marathon, need to decide soon.
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 | 15.00 | 15.00 |
| 50.2 miles on the Tri bike, road some of the IM course, road to the top of Snow Canyon for the uphill workout, it was a fun morning to be back on the bike, what an awesome bike. *NOte, passed a few bikers going up snow canyon, worked on alternating stand up pedaling with seated pedaling. The bike fitness seems to still be there. |
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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 | 10.00 | 14.00 |
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Turtle wall run with Sylive, early to beat the heat, tough little run on Red cliffs deseret preserve. Seen a fox and baby golden eagle, ran without the brace today, nice to be a little faster, easy does it on the downhill.
Swim 1 mile at shac - spin 20 miles at home, weights, etc. - good day.
Stay Kool, B of bS Rools out
Recovery time on the hard bike rides, not much - getting some run endurance back, keep building the 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 | 11.00 | 11.00 |
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Lunch time, hammer spin 22 mph - good high cadence workout -
Spin at home, boring TV - 22 miles
Hum, a person just needs to 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 | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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Milly and me - nice workout, ran the last quarter at 6:25 pace, maybe not a good idea. But, fun to see if my legs can still move. Kinda an off day today and yesterday.
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 | 12.00 | 0.00 | 0.00 | 5.00 | 17.00 |
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Early morning run with Sylive, coach Sylvie, went 6 miles north along hte JRP and back home, very nice workout - hey, I am not in marathon shape, getta a move on. We seen Demettrio C. on the way back, good to see him out on the trail. Legs were tired, but felt good. Went to Kearns pool, 50 meter pool, 17 laps, good day of working out, the technique swimming seems to be getting better. I bought Sylvie a new bike helmelt today, we stopped at a thrift store and bout some cycling shorts and a Live strong bike Jersey.
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 | 10.00 | 10.00 |
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2 hrs spinning, hard spin while watching the tour de france -
Interesting comment from Tom, funny thing how your goals and what you used to think was important about running. I just want to enjoy the days, maybe run a few more marathons, if I don't finish, thats fine, if I am the last to finish, not one left to cheer except my family, what could be better, enjoying the journey, priceless.
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 | 5.25 | 0.00 | 0.00 | 15.50 | 20.75 |
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Spin 1 hr 30 minutes, good IM effort - watching the tour
5.25 mile run with Sylvie and Roxie, nice to have them leading the way, good to run on tired, legs, little brick - seen DC and his daughter and a few other runners, gave a couple of high fives. Nice morning for a run. My running endurance needs improvement, keep after it.
Back on the spin bike for another 1 hr 30 minutes, watching the tour, good IM effort, legs were starting to get the burn.
Weights, squats, swimming band pulls, ball crunches with 30lb weight, etc.
Very nice way to start the week, hope to swim the next four days in a row before the big work out on friday, doing the Provo boat harbor open swim and riding the course.
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 | | 2.75 | 0.00 | 0.00 | 0.00 | 10.00 | 12.75 |
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Early morning swim, waiting at the doors, 5am., good effort
After work, hard 1 hr spin with the tour
Run with Sylvie to the never bear and home, took a couple short cuts, had dinner in the oven.
Legs somewhat tired today. This will be a big week.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.20 | 10.45 |
| Run with Sylvie and Roxie, north along the JRP, fun to get out with the dog. Spinning. 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 | 10.50 | 10.50 |
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1 mile swim this morning, working on long arms.
Bike on the Fezzari - nice good effort ride - chasing the wind. |
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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 |
| Swim, half a mile, taper to a big day on friday |
| 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 | 16.50 | 20.50 |
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Tri workout with a bunch of hardcore Tri Geeks, Provo boat harbon, 1/2 mile swim, water was nice, calm, then road the Utah Half distance, 56 miles bike course, nice hard ride 95% effort, road with the lead pack of 4 the first 8 miles, lost them at a traffic stop when a could not get past one of the bikers, tried for 10 miles to bridge the gap, could not do it as they were in a train going like heck. Rode the last 10 miles to the turnaround with an IM guy, good pace. I need my Tri bike, down in STG, road my road bike, the Tri bike is faster.
Road back with a gal who qualified for nationals, the guy I rode part of the first half with passed us, left her and road in with him the next 18 miles, good hard pace, while to gals drafted off us.
It was nice to get a good workout close to race pace on a hot day, simulate race conditions.
Ran 4 miles after the bike.
*Note, Devine was a Tri Geek today with us, kicking butt, she is a born hardcore chick.
Stay Kool, b of BS Rools out
Keena was great, looking for a Tri coach, she is the best, has some great athletes she is coaching.
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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 | 12.00 | 0.00 | 0.00 | 10.00 | 22.00 |
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Early morning run with Sylive, north on the JRP trail 6 miles and back home, legs were like heavy today, good mentail day to pick up the feet when they said no way. Got a late start, got hot and muggy coming home. The transients are hitting the trail when you get to 3300 south, sleeping along the river, hum, what a life.
Home, rode the spin bike for two hours, good 20 mph effort,
Circuit workoout - 4 x 90 second wall squats, 400 rubber band swim pulls, 140 reps on excerecise ball for hamstrings, inversion thingie 4 times, 105 dumbell crunches, flys, curls, abs, etc. sweaty as heck, headed for the shower.
Stay Kool, B of BS Rools out
Note, still upset I could not bridge the gap friday, wish I had my Tri bike that day. Never break off from the lead pack.
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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 | 14.25 | 14.25 |
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MIle swim this morning before work, nice to hit the pool, relaxing swim.
Spin while watching a Triathlon, 37 miles, good effort - keep after it.
Legs somewhat run weary, give er a try tomorrow morning, tough to get legs in running shape when only able to run limited miles.
Stay Kool, B of BS Rools out
Joined the Southern Utah Tri club today, give a group to workout with when down in STG, the membership guy seemed real nice.
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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 | 8.00 | 0.00 | 0.00 | 7.50 | 15.50 |
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Run with Sylive and Roxie this morning, north along JRP. Started the run thinking I would just speed walk as my knees have been giving me trouble. While waiting for Sylvie to get ready did some stretching of the IT band, really helped, resulted in running about 80% and speed walking 20%, good effort. Stopped and talked to the DC the Utah running legend. Always good to chat, he is still one heck of a runner. Muggy day, passed a few runners, held off a couple, pushed the small inclines, worked on form, etc.
Swim 1 mile at Murray Rec Center, worked on form and grabbing water, nice effort. I may do a circuit workout this evening. Over time, this multiple workouts, getting ready for Tris, my reconvery time is better and have adapted to the challenge.
I wish we would have ran the Des News 10K today, maybe next year.
30 minutes spinning, two circuits, wall swats, etc.
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 | 12.00 | 12.00 |
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24 miles at 22mph pace, spin, spin 24 miles at 20 mph pace, somewhat lite day. Hope to get back after it tomorrow. Some family business kinda slowed down the week.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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heat is on, heat is on, heat acclimation run, 8 miles, hot hot, good for the half.
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 | 1.50 | 1.50 |
| bike ride with Sylvie, 6 miles, getting ready for a family party at our house, no time to workout today. |
| 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 | 14.00 | 0.00 | 0.00 | 11.00 | 25.00 |
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Early monring run, beating the heat, 14 miles along the JRP, got hot towards the end, very few runners today, maybe two, a few walkers, a few bikers. I was irritated going south, very little shade, they have yanked many of the junk treeds with no replacement trees, I guess maybe good in the long run, but it really makes the look of the pakway crappy.
Going north seen 3 guys fishing in the dark, I think they are transients living along the river in the warm weather, kindof creepy, had my pepper spray.
Rode 44 miles on the bike, good 80% effort, 20 mph pace. Legs feel good and have adapted well to the longer workouts.
Stay Kool, B of bS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
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Swim, 26 laps, 1300 yrds before work. Spin 2 hrs, 20 mph pace, good effort watching the Olympics. Weather does not look good, may run in the dark in the morning.
StayKool, 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 | 6.20 | 0.00 | 0.00 | 5.50 | 11.70 |
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Early, Early morning urn, nice cool temps, in the dark, miss those early morning adventures. Seen one runner towards the end, at the never bear, seen one biker and one walker.
Spin 22 miles, good effort.
I need more time on my fee running, steady as she goes.
Stay Kool, B of BS Rool s out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.15 | 85.45 | 4.10 | 0.00 | 247.25 | 357.95 |
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