| 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 | | 39.25 | 51.60 | 5.25 | 0.00 | 221.21 | 317.31 |
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| Spin 2 hrs, circuit with weights, getting stronger without Rocky - 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 | 11.00 | 11.00 |
| NW Center, swam 1 mile, good effort. 1 hr spinning, good 20 mph effort. |
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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 | 7.00 | 15.00 |
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Early morning run, start in the dark, nice to get out. Nothing special, legs tired from swimming and spinning yesterday, good simultion of tired legs for race day.
28 miles spinning, good effort, circuit workout - weights, rubber band lat pulls, crunches, etc.
I have gained 6 lbs since the IM, need get control of my eating.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 3.40 | 8.65 |
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Early moring run, nice to get out, moon, seen several runners doing long runs, ran on new trail shoes today, gate them a try. Planning on a longer run tomorrow morning. Went to pool, worked on form 25 laps, talked to a guy who did the STG IM, nice chat about Arizona, etc.
Nice support on the photo uploads to facebook. Great to have good friends, it is uplifing.
thanks, Shana, Kim, Devine, Burt, Bonnie
Stay Kool, B of BS Rools out
This was my biggest training week of the year, ramping it up for the Utah half IM distance, STG marathon and senior games, should be fun time
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
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Low energy morning, 10 miles, run and walk, mostly run - odd things on teh JRP this morning, had a family of muskrats in front of me when crossing the bridge at 4800 S, nastly little creatures, a deer ran across the trail in front of me (in the dark), scared me for moment, down after the condos, had three drunken black guys walking along the parkway at 5 in the morning. Something about summer, brings out all teh strange things. Rode the bike 20 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 | 11.00 | 11.00 |
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Swim, 1 mile, NW center, ok effort, need to work on breathing pattern.
Spin 24 miles,
this is a lite week after two hard weeks. Hope to get an open water swim in this weekend and a 16 mile run, may also do a 62 mile ride to Veyo Pie shop and home.
I am somewhat bored training with my lonesome most of the time. The schedule just does not fit training partners much.
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 | 5.25 | 0.00 | 0.00 | 6.00 | 11.25 |
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Spin, Avg pace 22.87 mph, good effort, cool down - long run on thursday, maybe a run tonight. Always pick up the pace on a hill, if someone whines, pick up the pace. Di and Brett, we talked for an hour today about good old running times. I got both of them starting running marathons almost 16 years ago. We laughed about how hard we use to train, crazy training. funny thing, they both did exactly what I told them, no questions, just sucked it up and went. Brett is not running is 50th marathon this STG and Di complete the STG IM this last May, man, they have came along way.
Evening run, new trail shoes, ran slower, but, ran for longer stretches, shoes will be great for the trails, ran 90 percent on dirt and ran 90% of the distance with 3 stretches on a mile or more, running endurance is starting to come back, slow process for improvement
Stay Kool, B of BS Rools out |
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| | Comments(6) |
| | 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 |
| Spin 12 miles, circuit weights, etc. lite day |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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4:30 am start, weird running along the JRP in summer time dark, seen 4 transients along the trail, under pass sleeping,e tc. Longest run since the IM, getting those legs ready for something. Off the grid for a few days, off to STG.
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 |
| 1 mile swim Shac, spin at deseret palms later that day. Hot hot day. |
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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 | 5.00 | 9.00 |
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Run up turtle wallwith Sylvie, the trail was washed out from the flash flood type rain last week, carefule on the footing. Still a fun challenging short run. love that run.
Swim at Shac later in the day, another mile, talked to a couple of swimmers,
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 | 10.25 | 10.25 |
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Mtn bike ride up west canyon, fun ride, early morning to beat the heat. Spin 1 hr watching the last of the PGA, kinda a lite 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 | 12.00 |
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3 miles with Milly, boring, forgot my shuffle, spin and spin, circuit weights. I need to get outside. Early morning in the dark, tomorrow.
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 | 10.00 | 13.00 |
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Never bear and home, nice to get out in the dark, cresent moon, stars, very nice. Lunch time swim 1 mile, 1 hr - at little slow. Spin 1 hr, good effort.
Kinda in a funk, need a good hard bike ride and hard swim this weekend.
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 |
| 48 miles biking, avg pace 21 mph, good 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 | 5.00 | 5.00 |
| 1 mile swim, nice little workout, always working on form, legs cramped up when getting out of the pool, what the heck. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.00 | 0.00 | 0.00 | 5.00 | 21.00 |
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Early morning, 4:30 am, ran 4 miles north along JRP and home, nice effort, run and speed walk, avg pace 11 min miles, Sylive ran the second 8 miles with me, kept me going, I work harder chasing her, had some fun holding her off a couple of times, etc. We took some back trails along the river. We passed some ward ladies, maybe Devine's running group, passed them, pace just faster the ward lady pace. Happy with the 16 miles given my knee issues, should be ready for the Half Distance IM next weekend and STG. I may either swim later today or go for a bike ride.
By the way, love holding people off from passing me, had a couple runners passing me, held them off for a while. Sylvie just laughs, one minute I am speed walking and the next minute I am going like crazy trying to keep someone from passing me, miss those old days when I could hold them off.
Spin 1 hr, circuit weights, squats, etc. good effort,
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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Easy day, 24 miles riding, avg pace 20 mph. Spent most of the day in Marion with my grand kids and kids, fun day. My oldest daughter and her husband are doing their long for STG as I write this.
Stay Kool, B of BS rool sout |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.25 | 0.00 | 0.00 | 11.91 | 17.16 |
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Early morning run with Sylvie and Roxie, north along JRP to 4500 south and home, legs were still a little sore and tired from the run on frinday, good for me to run on tired legs, Sylvie kept me going, ran af readl good stretches along the board walk, thru the trees along the river running on wood chips, then ran along the direst trail for a mile until hitting 5300. All in all, happy with the run and preogression for more running endurance. This will be a slow proce4ss, don't expect too much too fast, just keep moving forward.
Went swimming at the U of U stiener acquatic center, 50 meter pool outside, first time swimming there, it was so fantastic, 1800 meters, 18 laps, tough tough, so much tougher than swimming indoors at a 25 yrd pool. This will be my pool of choice when I can get er doen.
Hoping a good weight circuit and spinning this afternoon, sunday is a lazy day, does not mean I have to be lazy. 26 miles spinning, good weight and circuit workout, getting some muscles.
Stay Kool, B of BS Rool sout
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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 | 11.40 | 11.40 |
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Lunch time spin, 1 hr, 21.8 mph, good effort
Spin 24 miles, watching golf and the pad.
Lite week this week, may only lift weights tomorrow, nothing big.
Stay Kool, B of BS Rools out, I love wetsuits
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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 | 9.00 | 12.00 |
| 24 hard miles spinning, lunch break, 22.32 mph avg pace Recharged the IpoD, WHAT A DIFFERENCE, have CCR, Silver Bullet band, and Katie Perry signing to me as I ride. Run after work to the never bear and home, spin 12 miles watching Kona. 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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Never good at the taper, sounds good on paper
- swam a mile with a smile - do the math, two days to the half - riding a bike that looks like a snow bunny, we crazy Tri geeks look so funny - swim in a muddy harbor - ride like the wind, suffer greatly during the run, gosh, this is going to be sommuch fun.
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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9 miles bikeing with Sylive, nice little ride |
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Utah Half IM Distance Tri - 70.1 miles (13.1 Miles) 03:00:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 16.75 | 29.85 |
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For purposes of this post, just make up the half marathon part of the half IM to get the race posted.
The day - started with sweet wishes - got in the truck to take off, Sylvie had put color messages for me:
Hoo Ra, your can do it. I know you can
I love you Brent
Think calm, think strong, you can do it, I love you
Now that is the way to start a race day.
Driving in Provo is a mess, took the wrong exit, had to circle around. Picke a good transistion spot and got er ready. Very nice chit chat, talked to a STG spinning buddy, Sahylon from STG doing the race, alwyas great to see her, she is doing the Texas IM in May. Talked to another spin buddy from the Murray Rec Center, Mary, she was there to support her neice, Mary would later become my wetsuit stripper. Talked to May Jo, former race director for the Pine Valley 15 miler. I was looking for Devine (Rachel) finally spotted her just before the race director annouced I was the oldest person in the race, I stood up and took a bow, got a cheer or two. Spent the next hour talking to Devine about the race, she was way nervous, she did great. A race like this with all the potential danger things can get to you, drowding, crashing on the bike.
The waves were annouced, Devine was in the wave 3 minutes behind me, she kicked my butt in the swim, could I catch her on the bike? After my STG IM experience, trying to swim in 4 foot waves, I was worried about the swim. The water was great, rolled over and did back stroke for a few mimites. a couple of times. One note before I go on, Keena is the best and niciest Tri coach in the world, she came over and gave me a hug before the race and said good luck. I managed to stay in contact with some some women swimmers who passed me, keyed off them, worked out well, make it through the swim, don't yet know the splits and transistion times. As I got out on the boat ramp, Mary (spinning buddy) was now my wetsuit stripper, she did a great fast job, thanked her and scurried to the bike. Keena was watching all her students, she quickly said, Brent, you will make it up on the bike, I have riode with her several times, great athlete, doing Kona and qualified for nationals, she walks the walk.
It is always somewhat hectic getting your wits back aftert he swim and get on the bike, had a pretty good transistion and beat two the women swimmers out of transistion who were ahead of me on the swim. The bike ride went real well until about mile 10 when a girl crashed going over a new cement rise, she must have not hit it straight on or did no see it, she was down with big rashes, don't know if she continued on. (Everyone's worry, bike crashes). Rode real hard the first 28 miles, passed about 3 dozen bikers. As we approached the turnaround point, a male biker had biffed it off the sied of the road, I would guess trying to miss a pot hole. Down the road, two ladies fell over trying to turnaround, they should have clipped out. I will fast forwards, a guy had a blackout and went straight over the curb and rolled into a field. Remarkable, he got up and carried is bike off. The second half of the bike was windy and hot, I could tell riders were getten beaten down, passed another dozen bikers or so and had a lady pass me. I will blame the lady passing based on my front tire going down, must have hit something, kept going the last 6 miles hoping it would not go completely flat, made it. The bike did not feel as fast as last year with the wind and the tire issue, but ok with the ride. I did not catch Devine, she rode a very good ride, she is money on race day, pround of her. It will be interesting to see who had the best bike time, I know she kicked by butt on the swim and run.
Transisiton fromt he bike to run was pretty good, as I entered the run course, Keena gave me more words of encouragement. Now, I wore my STG IM Tri top, wow, I got so many positive comments and discussions with other runners about the STG IM, it was fun. Those who have never done a Tri, athletes are so darn friendly, keep it up, good job, etc. Something about Tris, just more chatter and positive chatter, love it.
The run proceeded well, ran and speed walked, and had a good posiive attitude, had no issues, exept the knee, not running on an SF as I did last year. About 4 of us hit the finishing chute closely together, had enough get up and go to beat all of them accross the line.
The awards show, found Devine, heard all about her race,great great job on her first Half IM, I mean great job. She took first in the Athena and got a kool medal and flexed for the crowd. I took second in the 60 and over division, not hard to do, only two in the division. The the same announcer was giving out the awards, I said, what do I get for being the oldest in the race, got a swag bag with gus, etc., about 25 bucks with of stuff, kool.
Some years ago, me and Sylive ran the Disney world marathon, a guy ran is first marathon and wore the medal on the airplane. I was so happy with the day, wore both mdeals at the same time, clanging like wind chimes as I walked, it irritated a couple of people, one lady made fun of me, just clanged them more, it was funny, I need my short lived minute of personal glory, soon took them off at the truck, it was funny, I can now see how little kids feel when they get their first award, I like my second child hood.
IN closing, Devine said, a half IM is harder than a marathon, I would agree, it is like hitting the wall at the 20 mile mark and still having a half marathon to go when you get off the bike and start the run. Don't know if I want the wear the moniker as the oldest in the race, what has happened to the old farts? Get yor butts out their and train.
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 | 12.25 | 12.25 |
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Spin workout, circuit, squats, weights, etc. - a couple days off, nice to get back to training, as races go, the shine fades, the glory is quickly gone, we bask in the personal glory for a moment and we are on the the next challenge and adventure.
Next challenge, Red rock relay,
Stay Kool, B of BSRools 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 |
| Spin, hard, - old frined of mine, X brother in law and hunting buddy passed away last night from cancer, sad day. Need to get back to a training plan, going to put one together this 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 | 5.25 | 5.25 |
| easy week, easy week, big easy, narlens, cajun week |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.25 | 0.00 | 9.00 | 14.25 |
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Afternoon run, south along JRP, about 90% running, ran a few mile stretches, nice day. Seen no runners, mostly bikers. getting my mojo back.
Spin for 36 miles watching College football - circuit weights, good workout, getting stronger, hopefully doing a 19 miler at my daughter's neck of the woods on sunday, Kamas, high altitude and pushing the baby jogger with two grandsons part of the run, should be fun.
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 | | 39.25 | 51.60 | 5.25 | 0.00 | 221.21 | 317.31 |
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