| 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 | | 37.00 | 44.10 | 0.00 | 0.00 | 187.10 | 268.20 |
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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 | 10.00 | 14.00 |
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Sunday morning came without no warning, sunday, sunday, without the mamas. Spent the morning getting ready for my dad's birthday party at our house this afternoon. I was about to shower, Sylvie was headed out for run in the heat, well, what the heck, I will give it a shot. It was a fun run following her along the dirt trail along the river, we ran 3 of the 4 miles on the trail. It seems few runners use this trail, don't know why, gives you a break from the heat running in the shade. We ran to 4800 south and home, past the never bear. Hopefully, will get in a few miles biking this afternoon.
40 miles spinning, avg. effort, this week will be many spinning miles the next three days, may take off thursday and friday to taper for the 15 mile trail race on saturday. I would not normally taper for such a race, but, reading the race profile, seems like a hard race.
Stay Kool, b of BS rools out |
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| | Comments(4) |
| | 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 run, sluggish run, 78 degrees and humid, nice to get out, stopped a few times to stretch. During the last 1/2 home, a lady was running with two dogs in front of me, one of the dogs was a pit bull. Now what do you do in this situation when you want to pass a pit bull? Well, a made a couple of grunting noises, thinking the lady heard me, now everything would be ok. As I started making the pass, the pit bull lunged at me and the lady was startled, she had not heard me, I made a jump to the left and the dog ran out of leash, one of those darn long leashes. I almost pepper spayed the dog. Too much excitement for 5 a.m.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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Spinning, two hours while watching a re-run of the Pitt NC bowl game. I am a college football junkie, wanted to see Pitt play as they play Utah the first game. The Pitt Offensive line is very good holding blocks with a crafty back waiting for running lanes. Anyway, off day from running. 75 ball crunches, bench press two sets 8 reps, other free weights.
Stay Kool, bofbsroolsout |
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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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Unevenful run, yea, no dogs, horizontal lightning accross the southern sky during the run, pretty and scary, equals pretty scary? Nice morning for a run, practiced turnover. Semi taper mode.
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| | Race: |
pine valley 15 miler (15 Miles) 02:38:05, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Tough race on all dirt road. Two long uphill sections tougher than veyo. Beautiful run in dixie national forest. Gave superfly a high five as he was leading the race. Happy with this 1st in div. Passed my div competition with 1.5 miles left, finished ahead of sylvie 2 min. Sylvie won her div and got two nice running shirts. Did I say this race was hard. Will add more later.
Brutal, tough on the feet, wind, rain, 7,000 feet elevation, rough road, steep down, steep up - what else is there to say, mental toughness builder for St.George, what we wanted from the race. I have much more respect for trail runners after this race, darn tough to run on slipping, uneven ground while going up and down for 15 miles, well, about 13.5, the other 1.5 was flat. One note, both me and Sylvie got a little quizzee during the race, high elevation run.
Stay kool b of bs rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Early morning, thunder and lightning, rain rain go away, raining in Dixie, waiting for the storm gods to stop, thunder and lightning stopped, still raining, well it was 75 degrees, kid again, rode 20 miles in the rain and mud, mountain bike, up West Canyon and back to Dixie palms, fun, only one out.
Stay Kool and Dry, B of BS Roolsout
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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 | 6.00 | 6.00 |
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Spin, good effort 20.5 mph, 24 miles, convert to 6 miles cross training.
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 | 8.00 | 8.00 |
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Nice night for a bike ride, 32 miles, good effort, raced three bikers for a couple of miles, passed them, they were on skinny tires against my commutter bike, held them off for two miles. 75 ball crunches with over the head weights, 2 sets bench, 2 sets dumbell side lifts and two sets pulls on slant board. Hopefully, run in the morning, feel recovered from the race.
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 | | 1.00 | 0.00 | 0.00 | 0.00 | 6.14 | 7.14 |
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Quicky - 1 mile TM at 9 min mile pace with 3% incline, and 12 minutes bike at 23.25 mph, hard effort, no time, workout later. Spin, watching PGA, 150 ball crunches with overhead weights.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.27 | 8.27 |
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Easy run, sore knees this morning, nice morning, great temps, sprinklers got me several times. More working out later today.
Spin at lunch, 21.1 miles, 1 hour - convert to 5.27 cross training miles
Stay Kool, B of bS Rools out
News to report, bought a Cervelo 2PC TT bike tonight, used, great buy, very excited, my first Tri bike. |
| 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 | 6.50 | 6.50 |
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Spin 24 miles and swim lesson - there may be some hope for my swimming.
Stay kool, b of BSRools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.54 | 13.54 |
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Run with Sylvie, JRP, lagged behind today, no umph, maybe not quite recovered from the hard trail race last week. Enjoyed the run, seen RivPaul and T NA NA. Always exciting to see T NA NA, she gets so happy, like seeing your long lost best friend.
Maiden voyage on the Cervelo Tri Bike, 22.19 miles, up and down the long stretch between 7200 south and 7th west along the trail. The bike is scary fast when in the aero position, it will take some practice to get use to the handling when in aero. My first attempt at aero just south of Winchester, going good, all of a sudden round the corner and here is a lady with her kids, she is in my lane, veer to the right, go off the trail in the dirt, some how did not crash, back on the trail, HR 200, lesson learned, get off the aero on the turns. The lady was clueless.
Weights, 2 one min. wall squats, 75 ball crunches with overhead weights, bench two sets, side lifts and pulls. Nice day of working out, will do some bridges and stretching while watching TV later.
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 | 25.00 | 25.00 |
| Spin 5 hours, with marathon looming, needs some serious cardio work. The PGA, very entertaining today. Heavy early week training with taper for Hobble. Ball flexibilty stretches for the shoulders, wall squats, ball crunches with pull over 15 pound weights, bridges - work those core muscles. Legs actually feel good for 5 hours of spinning. 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 | 5.00 | 10.25 |
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Stars abright, pretty morning, nice temps, ususual to see so many stars.
Stay Kool, B of BS Rools out
Spin 1 hour - |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 | 8.40 |
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Lunch time ride on the Tri with Dianamal, 4 x 2 min. intervals, getting use to the aero bars, today felt better than saturday. It is great to have good friends on the blog, it is good to feel special sometimes. If I could grant all the running wishes in the world, my blogging friends would always cross the finish line with a smile.
Surprise Surprise, Sylive wanted to attend a spinning class tonight, was fun and a good workout. Kelly, the instructor, big time biker hill climber, always gives us Rock Star treatment, without Nickel Back, when we show up, always askes about races, and hypes our marathon running, kind of funny. It is also kind of weird, annomitty is sometimes best. Hill climb routine, 21.6 miles. Kelley rides with one of the pro teams when he goes to California, sponsored by Giant.
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 | 6.00 | 6.00 |
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Bike 24 miles, taper for saturday, lite day -
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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 | | 0.00 | 3.00 | 0.00 | 0.00 | 4.25 | 7.25 |
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Ran with Milly for a short time today, she was kind, didn't talk much, she just listened. Taper City for Hobble. I may ride a couple of miles later. Its later, spin 51 minutes, 50 ball crunches with overhead weights, 1 set bench press, ect. ball stretches, 1 wall sqaut, lite day workout.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| Easy Day, 600 yrds swimming, half free and back.
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| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:54:06, Place overall: 475, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 7.00 | 20.10 |
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Hobble the Hobble, going into this race, somewhat beat up from the race a couple of weeks ago and did not know what to expect. As usual, the race started an hour late, me and
Sylvie lined up about 12 rows from the front. Last year, lined up in the back and expended too much effort getting around runners, running side by side. Well, make the runners pass me this time. Pre - race stuff, talked to the Straley brothers, talked to Tina about old race times with Leno. We found a nice place on the hill side, close to bushes, and with soft tree bark for setting. Enjoyed the people watching.
The start, no warmup, save it for the race. Ran the first four miles, hit mile 4 at 31:58, not fast, but fast for me. These are the easiest miles, the next four miles my goal was to stay under 9 min miles, goal met, the last 4 miles were a grind, the pace, given my limited running, was ambitious. Funny, a few old guys were cheering for the old guy at mile 8, I looked around, it was me. Avg. pace for the race 8:43, a post knee surgery PR for the have, 4 minutes faster than the Ogden Half, happy with the effort, it would have been nice to hold on longer. I almost caught Sylive going up the hill after mile ten, got within 20 yrds, she crested the hill and was gone. I have her 2 to 1 in half marathons this year.
Reverse Brick Day - rode 24 miles on the bike when we got home, tiring ride, but needed.
Positive about the race, was not last, don't know my div. or overall placing, left shortly after the race. Sylvie was upset, the shirt sizes suck again for women, this unisex stuff just does not work well.
Stay Kool, B of BS Rools out
12th in div. 24 in div.
475th overall, 1187 total finishers
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| | Comments(18) |
| | 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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Ride, and Ride -wind at my side, thoughts of days gone by, ride and ride, days gone by
Races remind of other races, days gone by
Stay Kool, B of BS Rools, days gone by and by |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
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Easy spin, BYU, so upsetting about the football delima, I am a Utah fan and alumni, but, BYU is second, hope they get an independent deal. Utah state is dumber than dumb, turning down the MWC.
What does this have to do with running? Well, nothing
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 | 5.50 | 5.50 |
| Cross traini, bike |
| 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 | 1.00 | 0.00 | 0.00 | 6.00 | 7.00 |
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lunch time - hard 12 minutes spin, 23 mph, 1 mile milly at 4% grade 9 min pace. The race last saturday beat me up.
First open water swim, Herriman with Dianamal, my swim coach and life gaurd. 500 yrds. It was not scary, the wet suit helped, had one momenet of panic when my goggles filled with water. Di stayed right along with me, coaching and keeping an eye on me. We chatted with several other triathletes, it was fun chit chatting about Tris. Also, they were all very supportive of my first open water swim. I was very excited to swim 500 yrds open water. This swim gave me confidence, I can do it.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Bike 24 miles, nice ride, bench press, overhead press, lats. Nothing exciting. Plan on running with Sylvie on saturday.
Stay Kool, B of BS Rools out |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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40 miles bike, nice quick cadence, 100 ball crunches while pulling 20lb weight back, 4 x 1 minute bridges, 2 sets flys, 2 sets, dead dumb lifts. We looked at Kayaks today, need to save our pennies, off to set out gatorade for tomorrow morning run, Sylvie is running 18, don't know how long I will run, hopefully around 12 to 14. Added some new insoles to my shoes, sorbathane.
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 | 12.00 | 0.00 | 0.00 | 8.00 | 20.00 |
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JRP run with Sylive, we got a late start, hotter than expected, 12 was enough for me, rode with Sylive for her last 6, she ran 18, then rode 32 miles on the bike with a good effort. We seen many runners on the parkway, one of the running stores was sponsoring a run.
100 cruches with 20lbs, dumbell pull, bench press, fly and pulls, 3 wall squat and 3 bridges of one minute each. Good week of training. Did not seen the chumps, they been have been long gone before we started.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spinning, 40 miles, moderate effort, 75 crunches, easy/rest day. Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
| Spin interval workout, while working out, 4:30 a.m., gym at work, got a call from Sylvie, your daughter just called, heading to the hospital, well today was the day, Bridger was born, just under 8 pounds, I am watching Tristan for a few days. Exciting and scary, Jenna had some problems, will be in the hospital a coulple of days longer. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | 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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Run pushing the baby jogger with Tristan, forgot what a workout it is to push a kid in a jogger, it was fun, nice to get out. Ran north and back home.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 37.00 | 44.10 | 0.00 | 0.00 | 187.10 | 268.20 |
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