| 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 | | 17.25 | 30.10 | 5.00 | 0.00 | 125.64 | 177.99 |
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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 | 0.00 | 4.00 |
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Baby sitting, 4 miles pushing Tristan in the baby jogger. Goodness, pushing the jogger is a workout. Tristan may be going home today.
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 | 6.00 | 6.00 |
| Easy day, spin 24 miles, ball crunches with 20lb weights overhead, flys, pulls. Appt to get knee shots in the morning, ouch. Go Utes, soon leaving for the tailgate. 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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Dayoff, doc's suggestion, knee shots, synthetic hydrolonic acid, lubricte the knee joints, darn arithrits.
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 | 12.00 | 12.00 |
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Spinning 48 miles, good weight workout with crunches, good work on the swimming muscles. Rode my bike with Sylvie 18 miles, got a flat, thorn, walked home while Sylvie finished up her 20 miler. Paul ran with Sylvie for a while, nice to chat.
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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 | 5.00 | 15.00 |
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Early morning run, nice to get out, knees felt better, legs a little tired from yesterday, kept a steady marathon pace at about 9:30s. My assessment, with a couple of days rest before the marathon, could likely run this pace for about 15 miles, with the last 11.2 as survival. That is ok, can only do what you can do. Rode the spin bike for an hour, some stretching. Less intense day. Hope to hit a 70 mile running and cross training mile week the next couple of weeks.
Stay Kool, b of bs rools out
One note, a guy passed me on the trail, hate when someone passes me, gave me motivation to stay on his heels for 3/4 mile until he turned.
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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 | 11.20 | 11.20 |
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Swim, 1200 yrds, ride 32 miles, easy day.
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 | 5.00 | 5.00 |
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Slow, grade, 1 hr. Brick tomorrow.
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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 | 2.00 | 0.00 | 9.20 | 11.20 |
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Mini Brick day - rode the spin bike hard for 24 minutes, 22 mph pace, hopped on the treadmill, 9 min mile pace at 3% grade for two miles, nice effort, legs felt good, ran out of lunch time.
After work 24 miles spinning, high cadence effort, spin out the legs, watching rerun of BYU and Washington.
Hopefully, a simulated sprint Tri on friday, getting ready for the 18th.
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 | 1.33 | 1.33 |
| Lite spinning, easy rest day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early morning run, nice temps - bagged the simulated Tri, not enough time before the Doc. Rode sag wagon bike while Sylive ran, Roxie along also, left the cat home. Sylvie's birthday today.
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 |
| 40 miles biking, go Utes |
| 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 | 3.00 | 0.00 | 7.00 | 10.00 |
| Bricker workout, simulated for next sat. Tri. Rode spin bike hard for 36 minutes, hopped off and ran to the never bear and home (3 miles mainly on dirt trail), good effort, avg. pace 8:10, heart rate up. Unusual that my knees let me run fast enough to feel the heart rate above 155. This was a confidence builder for next saturday, rode the spinner 48 minutes cooldown. I have two concerns for next saturday, getting kicked when swimming, and passing bikers. I expect that I will be one the last swimmers out of the water, but, one of the fastr bikers, always nervous dicey passing bikers. 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 | 6.33 | 6.33 |
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Biking, 1 hr, 16 minutes, good effort. Weight workout, ice cream -
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 | 3.10 | 0.00 | 0.00 | 3.00 | 6.10 |
| Brick - 12 miles in 32 minutes, spinning at 22.5 mph, hoppped off, hopped on treadmill, 3.1 miles at 8:27 pace and 2% grade. Nice little workout. Treadmill chart conversion incline converts to 8:04 pace. |
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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 |
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Rode sag wagon with Sylive on the the bike, she ran a tough 20 miles from our condo up to the top of west canyon and back. She is tough, expect her to have a good STG for her last marathon.
Stay Kool, B of BSRools out |
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| | Race: |
Kokepelli Sprint Triathlon (16 Miles) 01:47:13, Place overall: 244, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.30 | 0.00 | 0.00 | 5.50 | 8.80 |
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High Anxiety - first open water Tri, did one previous open water swim. This was an experience to the 10th degree. We arrirved at Sand Hallow to find out we needed to haul all the Tri gear for a mile up to the transition area, Sylvie helped me lug the gear. *note for the future, get a back pack and ride the bike.
Transisiton Setup - found a nice spot with good spacing, laid out my stuff in order, chatted with the other two bikers about what a good setup we had for transistion, so we thought, read on.
My swim wave was at 9:40, waves 10 minutes apart, we watched the Olympic distancers go and go, two laps around the course, from the shore, sure looked like a long swim. My time drew closer and closer, my nerves were going wild, like the start of a downill 5k, with 20 minutes to go, Sylvie helped me get on the wet suit, no easy task. It was hot waiting the next few minutes in rubber suit, with the heat of the day rising. Finally, we we called to the starting area, yellow swim caps and all. Once the swim starts you cannot tell swimmers apart, our heads just bobbing. 5,4, 3, 2 1, goooo- started at the back, only got kicked ten or fifteen times, none in head. My swimming technique went to heck, to survival mode, waves, thrashing the first 100 yrds. Wow, was I tired after the first couple hundred yards, took a ten second break on my back and got my breathing back in order, made the next marker and turned to shore, yea, I was burning up way too much energy, this is the longest non-stop swim ever. I am not sure how I placed in my wave either second or third dead last of dead last, at least not dead. I was pooped, walked up the boat ramp, when I started jogging, teh crowd started cheering, they were great, stripped off the wet suit and started trotting for my bike. Now, remember that neat transistion setup, 3 other bikers had crowded in, it was a mess, took way too long getting things going for the bike, ate a cliff shot and headed out.
The bike was my best leg, starting passing bikers right away. I was worried about the 11/23 cassette, thought I would get hammered on the hill, powered right up passing bikers, I only got passed by one biker, got chicked by a gal named Lezlie, she would the womens sprint race. Happy with the bike portion, the new Cervelo P2C was great.
The run, legs were dead, used up too much energy on the swim, it was survial to the finish, 3.3 miles felt terrible, toughed it out and sprinted the last fifty yards to the finish. Sylvie said I placed 3rd in div. We did not stick around for the awards, was too darn hot at the finish, 90 degrees or so for the run.
Lessons learned - swim more, swim more and then swim some more, get lessons, cannot trash the legs on the swim and expect to have a good run portion, get faster on the transition, wasted a couple of minutes.
Over all - happy that I was not claimed by King Neptune of the deep, much respect to triathletes, they are tough, took me down a peg or two, good lesson to get me focused.
1,000 Commando points for Sylvie supporting me, taking pictures.
Stay Kool, Bof BS Rools out
Race Stats: big room for improvement - goal next year, take off 15 mintues
Swim 23:37 -
T1 - 3:49
Bike - 42:35
T2 - 2:10
Run 35:07
165 out of 210 males
244 out of 373 overall in sprint
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(14) |
| | 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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20 miles of intervals, 30 seconds every two minutes, 2 mile moderate, 51 minutes spin after work, legs feel better after the Tri, hope to run in the morning, maybe a few intervals at lunch time.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 3.33 | 8.58 |
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Early morning run, dark, haze from the fire against the moon, nice temps. Nothing exciting, except a lady with the two pit bulls ahead of me jogging. Rather than attempt to pass, stopped and stretched, let them get far enough ahead that I would not catch them before turning for home. Spin 50 minutes, 100 ball crunches with 15lb overhead weights, 2 sets bench press, slant board dumbell lifts tricepts,
Stay Kool, B of BS Rools out |
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| | Comments(7) |
| | 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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Spin, moderate, 2 hours - nothing special, leg recovery.
Stay Kool, 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 | 2.50 | 0.00 | 0.00 | 7.50 | 10.00 |
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Full Brick practice today - 5 a.m., swim 1 mile, every other lenght back stroke and free style, hopped on the spin bike for 10 miles, and then on the treadmill for 2.5 miles at 2.5% grade, 9:10 minute miles. The run was tough on dead legs, need to keep practicing this set, move the bike and run up to an Olympic distance. It seems the run is always a gut check. Spent half the day with my oldest daughter and my two grandsons, lunch, etc. was a fun break from work.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy day, run to the never bear and home, nice morning for run. Spent the day with Sylvie goofing around, nice day.
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 | | 5.00 | 3.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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Have a nice day, with BonJovi, knees achy starting out, ran south 2.5 miles and turned around for home, Gene Turner caught me, ran with him for a mile talking about races gone by, he is still running great, nice to have a pacer for a mile, forgot the achy knees and ran about 8:15 for a mile. Back track, made Sylvie a cup of coffee before heading out for the run, she wanted to run 5 miles when I got back to the house. Ran with Sylvie to the never bear, felt better mentally, kept up a good pace to the never bear, close to 8 min miles. Sylive kept going, I turned back for home. A group of women runners, 2 by 2, were running off the dirt trail back to the pavement, going up the circle hill, decided to pass the them all, great fun, they circled back the dirt trail along the river. When I hit 53rd, a guy passed me, said hi, did my best running off the pavement, along the dirt to stay up with him, hung on 1/2 until the turn to home, about a 7:30 pace.
Overall assessment, my knees ache at 10 min miles or 8 min miles, try and run more miles up tempo along the dirt, should help for the run leg of Tris. It was great to have a positive running day heading to STG next thursday for the marathon.
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 | 5.00 | 5.00 |
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Light workout day, 20 miles on the bike, weight workout, ball crunches, wall squats. Hopefully, going to see my grandsons today. I am a little anxious over STG coming this next saturday, my longest run has been the 15 mile Pine Valley Trail run. I plan on running as much of the race as possible along the dirt to ease the pounding. Sylvie really wants this to be our last marathon, her 18th and my 38th, I have mixed feelings about it being the last. It really won't be the last if I can get in shape for the 2012 Iron Man. It is kind of like saying good bye to an old friend, my 18th STG, with each race having a story. I have scrap booked each marathon race with pictures and a story about the race.
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 out the legs, nothing special. Homeless, my office is not in the best part of town, often, stops at the gas station are met with requests for money, food or a ride. Normally, I ignore the requests. This morning, a black lady asked for cup of coffee. I talked to her for a few minutes about getting off the street, gave her my lunch and bought her a cup of coffee. She looked puzzled at the lunch: vitamin water, a zone bar and a protein bar, not what she expected.
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 30.10 | 5.00 | 0.00 | 125.64 | 177.99 |
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