| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 40.13 | 1.00 | 0.00 | 0.00 | 138.85 | 179.98 |
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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 | 0.00 | 5.25 |
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Early morning -Stop and Go running, ran 1/2 stopped and stretched, etc. Darn right foot still giving me trouble. It is difficult to evaluate the knee with the foot problem. So much for the whine. It was a beautiful morning, just like the old days, a few months ago, just me and the calm cool dark of morning, without darth vadar. The dark morning runs can be spooky, spooky things have happenend. But, to me, Kerry and quite a few other bloggers, these morning runs are precious and get the day off to a great start.
Things I have done about the bruise, metatasul.. (something like that):
Ice on the foot, Advil, just bought a 4E walking shoe from New Balance on line. I got a great clearance price. Also, I have been working hard on just running smooth with little impact.
Sammy Blog: Sammy did not want to go running this morning? Go figure, Wed. she was so excited.
Started a series of knee injections today. Dr. says, they should help, but, only run 2 or 3 days a week on soft surfaces. I ran Hobble creek last year and I don't remember if the road has a dirt shoulder?
My Dads Birthday today, 84 years old, still cusses, still thinks gas is 25 cents a gallon and still puts his cheese in the freezer.
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 | | 7.50 | 0.00 | 0.00 | 0.00 | 2.50 | 10.00 |
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Early morning run, easy does it. Foot feeling better, nice to run before the heat of the day. I stopped and talked to guy who ran Chicago marathon last year, the heat, ran out of water, etc. It sounded like a joke. I also talked to Cindy, not running St.George, broke her arm.
Fitness evaluation: I am in poor running shape. my avg running miles per week over the last 4 months has been about 6 miles a week, what a drop from 70. My main concern right now, just run easy and slow, build some base. My cardio and fitness (biking) is in excellent shape. Hopeyfully, this cross training will help spring me back into some running shape.
Stay Kool, have a good sunday, B of BS Rools out Rode the bike 10 miles, convert to 2.5 cross training. Forgot to mention, middle of the day, I has heading south on the parkway, tree area, another biker was headed north, right between us, a doe and a fawn. As often as I have seen deer, nornally, never in the middle of the day.
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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 | 6.50 | 6.50 |
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26.5 miles bike commute. Hot, hot, hot, coming home.
Sylvie ran 16 miles to day in the heat, good for her. I expect she will have another very good St. George.
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 | 6.90 | 6.90 |
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Bike commute again, 27.7 miles. Nothing exciting today.
Stay Kool, bofbsroolsout
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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 | 2.80 | 5.80 |
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Early morning run with Sammy. Sammy just loves these runs in the dark with me, what an adventure. Today, we weaved around dirt trails, she had a blast. Darn right foot still giving me trouble.
lunch time, excercise bike, 10.74 miles in 30 minutes, good workout. Converted to 2.8 cross training miles.
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 | 6.90 | 6.90 |
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Bike commute miles, 27.7 converted. The ride home was windy and a good workout.
S of BS Rools report: Sylvie ran 7 miles today around Bulion hill, south to Winchester, without the Abby, home for an IPOD recharge, north past the never bear to 4800 south, back home thru the forest, without gump, along the river trail and home. (her day was much more exciting)
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 | | 9.38 | 0.00 | 0.00 | 0.00 | 0.00 | 9.38 |
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Enjoy the day adventure run (per Sylvie's orders): The goal, say hi to everyone, be funny, keep a good attitude. I don't know about the funny part, three ladies I passed on the right side, kind of startled them. I went ahead of them and took short cut thru the trees, I will be darned, ran into the same three, how in the heck did you get ahead of us again? Well, I said, you need to be quick. With that said, I shot off like bolt of until beyond their sight, I was pooped from the effort. So went my adventure run, tried new trails that hit a dead end, ran around the outside of the dog part for the first and last time, too many scary dogs. I jogged a loop around a soccer field that was soppy wet, have a blood sock and Sammy is giving the cold shoulder for not taking her. All in all, met my goal, adventure day. By the way slow 10 minute miles.
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 | 1.00 | 1.00 |
| Day off today, Dr.s orders, after the knee injection. Her advice, she is a marathoner, run two days a week and cross train. She has had other runners who have managed for years this way. Also, she said I can blame my dad for the arthritis, I wouldn't do that. Sylvie Running Reprot: Sylvie ran 5 miles this morning, I rode along with the bike. We played a game guessing how many runners we would pass, 34 total. Stay Kool, work my butt off this week, 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 | 7.20 | 7.20 |
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Busy, busy weekend: Recap of the weekend:
Friday: Had dinner at Park City with my two girls and their husbands, Sylvie, my x and her husband. We had carmel apples after dinner. (Celebrating my youngest daughter and her husbands birthday)
Saturday: We had big family barbeque at our house for my dad's birthday, it was quite an event. Sylvie did most of the work getting ready, I cooked and did most of the work cleaning up. Pop is 84. My oldest daughter Jenna, said she was not coming to the party. Jenna and her hubby surprised us and showed up, announced that they are having a boy and showed us fetal pictures and a DVD, very interesting. My dad left and forgot is birthday presents.
Today: Played golf for the first time in 12 years. I really stunk it up, lost 5 golf balls. I had one good hole and made a birdie and a boggie on the last hole. I really like golfing, but retirement golfing seems to best suit me. I then rode 30.73 miles on my mountain bike.
Last Note, sure is fun reading everyone's blog comments about races. It is so Kool everyone can honestly share the ups and downs about races, it makes me feel like I was back racing. Best thing about races, their is always another one. I have often tried to determine why one day is better than another, no answer. We can be diet, sleep, etc. But, we have all had good and bad races with little sleep and bad food. Who knows, fun reading and gabbing.
I am leaving for Chicago on tuesday for a few days on tuesday. I hope the hotel has a gym.
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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Bike Commute, 5.4 miles on excercise bike, 33.1 miles, convert to 8.25. Upper body weights, hamstring curls. No running motivation, zip zip and triple zero. I need a good motivation story. Darn day games, Sox day game and Cubs out of town on Thursday.
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 | | 3.00 | 1.00 | 0.00 | 0.00 | 2.55 | 6.55 |
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Big dreams: I had aspirations of running 12 miles today, no way Jose. I ran two laps (3 miles) on the wood chips around liberty park, my darn right foot. I then went to work and rode the exercise bike for 30 minutes (10.25 miles). Well, now the interesting park, I got on the treadmill, put the incline at 2% and ran 1 mile at an 8 minute mile pace. I was working like a dog, heart rate 156 when I got off. But, good thing, it seems running on the uphill lessnes the impact on the knee and does not bother the foot much. So, as much as I despise the dreadmill, it may become my buddy.
Stay Kool, next blog entry on friday or saturday, off to Chicago. 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 | 2.00 | 2.00 |
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Chicago Walk About - our conference did not start until noon, we walked about 6 miles along the shore, the mellenium park. We seen the Bean, two long walls of images reacting with water. I was surprised how clean of a city. Last night, welcome to the conference, we were treated with a sight seeing cruise along the city part of the Chicago river pointing out the buildings, history, etc. We then cruised the harbor. The night skyline was a beauty.
Stay Kool, Da Bears, 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 | 0.00 | 0.00 |
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work, work, work today: We went out for UNO deep dish pizza. We waited 1 hour to get seated and another hour for the pizza to be cooked. It was not worth the wait.
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 | 4.00 | 4.00 |
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60 minutes eliptical, hotel, small, humid, fitness center. Travel day home, long day.
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 | 5.30 | 5.30 |
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Support Sylvie day: Rode the bike with her while she ran 12 miles. Sylvie seems a little stronger on the hills this year. I expect she will have an outside shot at a top 8 at St.George if all goes well. Sylvie is getting age division creep, she is in a new division next year.
Later in the day, rode another 21.2 miles, beautiful day. The ride was spoiled by a darn hornet the went down my shirt, stung, ouch. Convert. to 5.3 miles. My running may be done for the year, I am convinced that time off needs a try. I will still cross train like heck to stay in shape.
Stay Kool, Da Bears, 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 | 14.10 | 14.10 |
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Early morning bike ride, 56.43 miles. Nice morning. I passed many bikers, walkers and some runners. After about 45 miles, I thought, it sure is odd I have seen no one I know today. Then, a few miles later, I heard my name, turned around and it was Bonnie. It was nice to ride along while she ran. "Have a good TOU half Bonnie". This time we were not old army buddies, we were good running buddies. By the way, Bonnie's hubby Dean, is darn fast.
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 | 0.00 | 0.00 |
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Goose eggs for breakfast, lunch and dinner. No workout today or toomale per Drs. orders, back on the road Thursday.
Stay Kool, B of BS Rools out
Side Note, quit caffine two months ago, my first day without carbinated drinks today. I am off the stuff for good.
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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 | 2.00 | 2.00 |
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Bike ride after work 8 miles.
Stay Kool, B of BS Rools out
G2 may become my drink of choice.
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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 | 6.30 | 6.30 |
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Commute ride - racoons, walkers in the dark, - nice morning. 27.7 miles
Running Shorts Falling Down - My time off running has not been a journey of peace, maybe a journey to find peace. As runners know, look ahead, follow the road, don't look back, that instant of doubt could cost you the race. As I look ahead, it is difficult to leave the 50,000 running miles behind. Often said, live in the now, the now is not where I choose, I choose the road, the sweat, the effort, the commando challenges of rain, cold, wind, lemon drop, heartbreak and Veyo. What new challenges ahead, what offers that majic combination of dedication, competiton, friends seeking a common goal and never ending talking about a sport, once in your blood, becomes part of you.
Stay Kool, Enjoy Every Mile, 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 | 6.40 | 6.40 |
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Bike commute - 27.7 miles. Today may be a first, hit a skunk with by bike this moring. Now, how in the heck does that happen. I managed not to get sprayed and not wreck. Some mornings are so darn dark and 4:30.
Hobble - good race for me right now, I am going to Hobble, Hobblecreek. Me and Colleen have decided to start the race, back of the pack, walk and jog. I hope they don't close down the finishing shoot until dark.
Injury note: I had my last series of shots this week, getting fitted for a brace tomorrow. Ben Crittle, he says I can run with the brace and it will take pressure of the inside of the knee, we will see.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 2.50 | 6.50 |
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Acqu jogging this morning with Colleen, 1 hour. I then came home and road the bike for 10 miles. I saw Air Darkhorse and rode along with him for a couple of miles chatting. Steve was doing an over distance run and looked kind of tired. Nice to chat with him, he has some different takes on training that make sense.
Medical Update - Got fitted for a fancy custom brace to take the stress of the inside of the knee. It really looks like a contraption, made of carbon fiber. It will be ready in about a week. Hopefully, it wil allow me to run two or three days a week. Ben Criddle of BYU football fame, said it will take 3 or 4 weeks get ok with it. I bought a temporary brace to allow me to walk and jog hobble creek.
Physical theraphy next - more stretching for the quads and hammys. Also, some work needed to lengthen the right hamstring a couple of degrees. Overall, nothing major, just a few tweeks that may help.
Comments: It is not often old farts get compliments: Two today, how did it happen, the brace guy, Ben Criddle, said is was great to fit a brace to someone that was fit. Maybe great for him? The physical therapist lady, said at least 4 times what great shape my legs were in. Likely, doesn't see many old Please follow Fast Running Blog policy regarding vulgar language runners. But, I will take the cudos whenever.
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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Hobbled the Hobble Creek today. I ran and walked the course today. I DQed myself after the race. Minus 1,000 commando points. (This was an intentional DQ on my part) My total time was 2:40, running about 8 miles and walking the rest.
Sylvie Race Report: She ran a 1:50 and took second in her division.
Happy that I could run 8 miles with the temporary brace.
Met bloggers in person today: MarcieJ, MicelleL and Marion.
Some addtional comments, now I am in a better frame of mind. The brace did help, I am hopefull. Funny thing, I walked the steeper downhills and charged the uphills. I got a couple of odd reactions from this running. Also, a running friend, John Straley, came back after he won our division and ran me in for a 1/2 mile or so (he was very close to Tom and MarcieJ, 1:24 area), he made a good observation, run on the pavement smooth, is much better than running in the dirt with the chance of twisting the knee. Nice of him to come back to see how I was doing. Sorry to say, I am just out of running shape. I plan on running St.George if the new brace allows me to run a couple of long runs, 12 to 15 and I gut out St.George.
I did not say enough about MichelleL the Lion Queen and Queen Josse, the only thing that exceeds their running talent is their kindness. If running were the NBA, they would be rock stars.
Stay Kool, B of BS Rools out - I have some real work over the next 6 weeks:
1. Lose 6 pounds
2. Get in a long run on friday, either run with the brace or acqua jog for two hours and elip for two hours, whatever combination works.
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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 | 6.90 | 6.90 |
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Bike commute - legs a little sore, quads from saturday. I should not be sore, avg. 10 miles a month the last 4 months, what the hey.
Sylvie repor......legs sore, she ran 7 miles today, tough chicka. She said, it is said to have Hobble creek done, all those weeks waiting, now it is gone. As much as we suffer on race day, we all love it.
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 | 6.80 | 6.80 |
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Eliptical this morning, 1 hour, good pace. Mike is an animal, did 8 miles in one hour, wow, you would really need to be cranking them, that is my goal.
Upper body weights and hamstring curls.
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 | 6.90 | 6.90 |
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Bike commute, nothing exciting. Waiting for something big to happen!
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 | 6.30 | 6.30 |
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Eliptical today, circuit weights upper body. Hamstring curls and ball excercises. Brace company called, still another 3 or 4 days before getting the carbon fiber brace, $1,000, good the insurance picked up 80%.
Sylvie Report: She ran 9 strong miles today.
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 | 16.00 | 16.00 |
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Pool running today, 3 hours, converted to 12 miles running. 30 min. elip and 30 excercise bike. Colleen joined me for 1 hr 20 min. of the pool running, lazy river. The south Davis Rec. center is a great facility. My entertainment during the water world adventure, 70 to 90 years olds doing water areobics. It was quite an odd morning, my next friday long workout will either be running, bionic B of BS Rools, or on the bike.
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 | 2.00 | 2.00 |
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Rode 18 miles with Sylvie as her moving Sag Wagon today. It was fun to ride and chat with all the runners doing long runs. Sylive had a very good first 9 and struggled the last 6. We had a yard sale today with Sylive's son running the show. Sylvie took about a 90 minute break between the first and second half of the run to setup, mistake, it was hot and her legs were beat from carrying stuff. We made a big $29 and took the rest to DI.
A couple of things to note, talked to Demettero, for quite a few minutes. He is fun to chat with as we talk about our old running days in Magna and gab about common running buddies.
Second thing, a runner I have seen for years, SLC Track club member, buddy of Olaf, waved at him as he went by. He stopped, looked like he just ran a 100 miler. I gave him my full bottle of Power Aide to drink, he was quite grateful.
Recovery from 3 hours of pool running is nothing compared to 3 hours of running on the road.
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 | 6.75 | 6.75 |
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Early morning ride, windy, 27.47 miles. A few runners on the trail. Stopped and talked to Rob, he is running the grand slam this year, hopped with an IT band issue the last couple of weeks. Felt good today, will do a two hour workout in the morning. I can't wait to get the new carbon fiber brace, hoping that it works.
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 | | 40.13 | 1.00 | 0.00 | 0.00 | 138.85 | 179.98 |
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