| 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 | | 5.25 | 54.10 | 0.00 | 0.00 | 184.84 | 244.19 |
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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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Spin 22.20 mph for 36 minutes, spin 20 mph for 96 minutes - 3 + 8 cross training miles. Bench press two sets. Di was real postive today about my swimming, getting coaching from her, fron another co-worker - can I do what they say? Well, going to try tomorrow morning and open water swim on friday. It all makes sense on dry land, no sense when all wet.
BS Rools Confused.
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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 | 8.35 | 8.35 |
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Early, swim, 1,000 yrds, working on form, lats. Spin class with Sylvie, good hill workout. 5.75 cross training miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 7.29 | 10.29 |
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Milly run - lunch will wait - ran partial Mexican Mountain goat workout. 4.5% inlcline progressive run, moving up the speed a notch each quarter, avg. pace, 9:10 - practiced leg turnover. I have been given a challenge to run 60 miles this month from my daughter-in-law. Well, I will take that challenge, really not many miles, but, quite a bit for me considering.
Spin after going out - birthday party - 25 miles spinning.
All recovered from the Tri - getting ready for the 15 mile race this weekend.
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 | 5.00 | 5.00 |
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Spin 20 miles while Sylvie groomed Roxie, off to STG for the weekend
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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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Early morning open water swim at Sand Hallow - Sylvie was my sag wagon in the Kayak - nice swim, 1.2 miles without stopping, not fast, but getting in a groove, feel better about the upcoming Half Iron in 3 weeks. The water was warm, the morning was great, a few waves crashed over my head from water skiers, but not too bad.
Stay Kool, B of BS Rools out |
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Pine Valley 15 Miler (15 Miles) 02:53:00, 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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Well, maybe I read too much, we decided to carbo load to the max last night and this moring, trying to get in 2400 calories, heard Japanese Olympic team members eat 2400 calories before a marathon and read in the Triathlon bible the same thing before an IronMan. Well, we went village Inn last night a pigged out pancakes, crepes, bacon, etc to load up. We at ham and eggs, banana, brownie. It is darn hard to load up on food in the morning. I not sure if any of it helped, just mor pit stops before the race.
We ran this race last year, tough 15 miler at 8,000 feet elevationi, first three miles rolls up hill, then the next 4.5 miles winds down dirt roads, drops down several hundred feet, feels like the hell hole 5K times 5. No starter gun, just a small race, about 50 running the 5K and 50 running the 15 miler. The starter - ready set go - Sylive was off like a shot, did not see her until the turnaround point. I settle into a 10 minute mile pace, sounds slow, but given the degree of difficulty running on a forest dirt road, not good footing, rocks, slants, etc. nice even pace. I ran in my clown shoes, really helped with the footing.
The first three miles were somewhat uneventful, except the 5kers coming back at us, kinda chaos as everyone was looking for footing on the dirt road, no crashes. At mile 3 the course starts its decent of 4.5 miles of downhill with a few switch backs climbing back up, This part as tough on my knee, slowed down a bit. (found out later than Sylive got a nice blister on the bottom of her feet going downhill) Getting blister is easy on this course with the poor footing and steep downhill in some sectins. I passed a few runners, maybe 2 or 3 on the downhill. I had a couple kept passing me on the downhill, I would pass them on the uphill. The guy, as we reached the last little uphill before the last steep downhill said, don't worry as he passed me, you will get me back on the uphill. One note, some teenage kids did a great job at the aid stations, already had the gu open, great job.
The turnaround, points Sylive was coming back up, about .5 miles ahead of me as I headed down, she did not want to talk, she was in a zone. I hit the turnaround the same time as the couple, they were going to run past the turnaround for some reason, I said, hey stop, this is the turnarouind, got them going the right way, good sportsmanship, I could have let them keep running, the guy was in my division. No matter, never seen them again, they faded as we started back up hill. I had one girl pass me on the uphill, I was surprised she did not run the downhill faster. I caught a glimpse of Sylive on the first swittchback going up, she yelled, I yelled back, seen her the next few swithchbacks, getting closer and closer, I finally caught her the last .25 miles before topping out over the last big uphill. She had a big blister and was walking, walked with her the last 100 yrds to the aid station, said I was going to run it in, she stopped to tend the blister, and most walked in the last three miles. I won't call it beating her or rubbing it in, she may have beat me without the blister.
The las three miles were tough, the first year in the last 14 years I have not been in marathon shape this time of year. Did a run walk the last 1.5 miles, walk 10 steps, run 100, on and on. The support kids were great yelling how good I was doing, sprinted in the last 50 yards, gotta put on the show in case of a photo op. Sylvie finished about ten minutes behind. We both won our division. As we get older, not many older people show up for the real tough races. One other guy in my division, the guy who passed me on thew dowhill and his wife was in Sylive's div. We took our medals, Sylive got us a couple of free shirts, we were done.
Takes from the day, need to get in much better running shape for the Iron Man, expect I will be ok for the half Iron as the course is flat and on asphalt. This is the longest run me and Sylive have done since last year's STG marathon. It was tough, felt weird, watching all the runners doing a long run as we drove to Pine Valley. As much trouble I have had with the knee, could have done about a 5 hr marathon today. I am going to sign up with my daughter and her husband to do Stg next year.
I know, this is a long race report, just something about a longer run that makes you feel good, still have the guts to carry on when dead dog tired.
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 | 5.00 | 5.00 |
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Mountain bike ride, early morning beauty of Snow Canyon, nice ride, recovery, get the juices moving, it is always a joy to take this ride. 20 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 | 12.50 | 12.50 |
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Spin at lunch, 22 miles, 22mph avg pace, good effort on tired legs. Somewhat boring, looking forward to the next race.
Spin, weights, 28 miles, legs starting to feel better, moderate effort.
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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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Spin again and again, 44 miles, watching 67 channels, hopping and hopping. tight hammy, needs some work
Stay kool, bof bsroolsout |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Off week, following the race, getting back in the groove tomorrow. 28 miles riding, avg effort. 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 | 10.00 | 0.00 | 0.00 | 10.00 | 20.00 |
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Swim, run, bike - brick - Murray Rec. 1 mile swim, tough, less resting, 10 run with Sylvie north along JRP and home. We seen a couple old running buddies, Demetrio and George, nice chatting. The run was like the worst 10 miles of the worst marathon. Struggled, but finished. I used my legs too much in the swim, need to work on not using them much. Nice hard effort biking. I expect this workout will somewhat simulate how my legs will feel on the run in a couple of weeks. Sylive ran good, waited for me a few times.
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 | 13.00 | 13.00 |
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Biking - 56 miles, tough little ride - yard saling - inversion board - rustic amwaa (needs fixing up, good buy for down south), cow bells, 1965 book Edgar Allen Poe short stories, Amway book filled with Coke trading cards from 1964 and 1965, about 300 cards, may not be worth anything, but cool. Cattle horns, sheep horns, and a few other interesting things. My kids all get a kick out of the odd things we pickup as gifts.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 15.00 | 20.25 |
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Early morning run - north along JRP and home, nice morning, practiced run / walk, run 200 steps, walk 10, 200 steps / walk ten - expect I will need this in a couple of weeks. road the bike 60 miles, good even effort. Man, all this working out sure eats up the day. Weights - curls, side lifts, pulls, rubber band pulls, ball crunches, squats, etc.
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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 | 10.25 | 10.25 |
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Hard 16 mile spin during lunch, worked on turnover. After work, 25 mile spin, inversin board a few times, it seems to be helping my knee a little. Hope to swim in the morning.
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 | 10.25 | 10.25 |
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Mile swim before work, swimming is tough, well tough for me. It took me about an hour. Spin class with Sylvie after work. Going to Denver for a couple of days, will be off the blog.
Spin class, 21 miles, somewhat boring, trying to get Sylvie in biking shape for hill climb in Oct.
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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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Run with Sylive, up west canyon of snow canyon, passed several biggest losers, from the biggest loser training camp. It is always fun to give them high fives, good job, etc. There was a start biggest loser, running all the way up the 4 miles, slow, but, moving right along. When she loses that 100 lbs, look out ladies, she will be one fast and tough runner.
Stay Kool, B of BS Rools out, in mini taper mode.
Spin at deseret palms, weights - 20 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 | 7.00 | 7.00 |
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Bike ride up the hill climb course for the senior games, rode to the top of snow canyon on the pave road, just gets steeper and steeper the further up. this will be a challenge, fun going down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
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Spin 1 hour, 20 miles, milly two miles at 4.5 % incline, 9 min mile pace. Good little brick
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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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Cross training taper mode, nursing a calf strain, easy does it the next couple of days. 24 miles riding, new hydrotail on the bike, ready, set, go like he......l
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Anxiety - longest Tri this saturday, of my short Tri career, 10th Tri. worry, worry, worry, about the swim, the bike the run, calm down, this is not your first long rodeo. |
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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 24 miles, weights, crunches, squats, etc. Tapering is for the birds.
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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 | 3.00 | 3.00 |
| Hard spinning effort, taper workout. |
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| | Race: |
Provo Half 70.3 (half IM) (13.1 Miles) 06:54:56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 19.20 | 32.30 |
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Maybe I have had too much fun in my life? Hum - it was a fun day. I will start at the end, rather than the beginning. A few years ago myself and Sylvie ran the Disney World Marathon. When we were traveling back home, a man, maybe in his 40s, was wearing his Mickey Mouse finisher medallion, he was so proud, he kept looking at it, you could tell he was hoping people would comment about the medal. Well, I did talk to him for quit a few minutes about his race, his eyes lit up like Xmas. Well today, I was that guy, not the 7 min guy, but the boyesh guy so proud of having that finisher medal around my neck, I did not want to take it off, wear it everywhere.
Race day, up at 3:50 a.m., hours like a marathon, took a benedril to get at least few hours sleep. I forgot my flashlite, the transittion area was on wet grass, could have used the lite to catch worms or better, setup my transisition area, borrowed a flashlite, used the potty a few times. Yes, anxiety about the swim, just cannot seem to shake that feeling.
Ready, set, Go - the swim was off, in muddy old Provo boat harbor water, weird, my arms an legs hitty the underwater vegetation. The swim seemed like two miles, rather than 1.2, I was second to last getting out of the water. Funny thing, these people in the half IM can swim, you cannot fake the longer distances like you can the sprints. I was not too nervious on the swim, had some sighting issues for the red bouyes, the sun from the east caused some issues, swam a couple hundred extra yards. Man was I glad to the swim over with. Wake up call for the IM next May, need to improve big time on the swim. 59 minutes 30 seconds, is slow, double that time 1:59 and the cutoff is 2:20 - (swim = 1.2 miles)
The bike - plan = hammer the bike with everything I had - my goal was to pass 50 bikers, well, with 398 bikers already ahead of me, beating me out of the water, should not be too hard. Stopped counting passing when hitting 70. There is some danger passing bikers, they don't always keep a straight line, give them as much room as possible. Did not see the crash, but seen a male biker laying in the weeds, over by the west side of Utah lake, holding his head and not moving, could hear the ambulance and Para Meds coming, hope he is alright. This stretch of road is dangerous, hard to see the pot holes in the shadows and impatient trucks pulling boats trying to get around bikers, can't wait a couple of minutes. The biking went great, my time was about 2:32, don't have the offical times, maybe even faster, really hammered the ride. I also won an unoffical award today, most color coordinated bike and outfit, kind of funny two people commenting on my garb, I do like red, go utes. Or, was it the hooters on the back of the Tri top? (Bike = 56 miles)
The run - I knew this would be a problem with the calf strain, limped along, ran and walked the entire run. I now know what Mike W. was talking about, tri geeks do not wear ear phones, they actually talk, it was fun talking to so many and getting hang in there, (I must have looked dead dog tired, 3 people gave me one of their gus, how nice is that) I seen eight kid mom from the blog and a lady from Deseret Palms in the race, they both did well. (Run = half marathon)
Overall, my goal was to finish and break 7 hours, met both goals, less a calf strain, I think I might have broke 6 hours with my fast bike time. As I got to the finish line, the annoucer called my name, yeah, Dianamal (long time running and Tri buddy for 15 years) was there to great me with a big hug, she was proud of me as she encouraged me to give Tris a Try - I am not good about following advice, she did not advise I jump from a sprint to a Half IM. Di, took third in her division, tought division and set a PR, she was so darn happy. She did great setting a PR in the heat.
Post Race - Di got my drinks and food, helped me sit down. Another guy, his first half IM, helped me get up. I could hardly walk with the calf injury after the race.
Cosco - went with Sylvie to Cosco, drove one of those electric shopper carts, Sylvie dropped me off at the door. I had only driven ten feet, and one of the managers of Murray Rec. seen me, said: want are you doing, I thought you would be out running today, not in a handicap cart, told him the story, yeah, he has done some crazy things.
Well, time to go, need to polish the finisher medal a few more times.
Stay Kool, B of BS Rools out
Swim = 59:30
T1 = 2:47
Bike = 2:38:15 - avg pace 21.2mph
T2 = 2:59
Run = 3:13:10
Total time 6;56:39
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 54.10 | 0.00 | 0.00 | 184.84 | 244.19 |
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