| 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 | | 25.45 | 49.20 | 1.00 | 0.00 | 118.76 | 194.41 |
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| | Race: |
St. Geroge Marathon (26.2 Miles) 05:24:38, Place overall: 4929, Place in age division: 209 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Troubles, Troubles, Troubles - fitting for the lat hoorah - you can't fake a marathon (Sly). no doube about it.
Pre-race prep - decided to wear compression socks bought at the expo and my trail shoes, both a mistake, socks caused toe nail problems, losing three toe nails, the trail shoes, not much opportunity to run off the road.
Race morning - when runners are not huddled around the fire, troubles are on the way, way too warm. Tallked to Mark and Rachel, got a picture them with me and Sylvie. Race morning attitude - finish under 6 hours, I thought this would be easy.
We started in a good spot, the runners in front of us took off, no clogging, way good start. 1/2 mile down the road, chucked the hat, and already starting to sweat, thinking stay hydrated. At mile two, my knees were aching, the pace was slow, I knew right then it would be a survival marathon, manage the race and make it to the finish.
Veyo, ran 10 minute miles to the bottom of Veyo, walked a moment at each water stop to ensure fluids were taken, walked and ran up Veyo. First time in all my years running St.George, walked part of Veyo, time to throw in the towel, managed walk and run to half way in 2:19. The rest of the race was run and walk, 70 percent run and 30 walk.
The IPOD generation, I was hoping to entertain myself by talking to runners, about 90% ot the runners back in the pack, IPODers. Finally met the sunshine girls, 4 girls dressed in bright yellow, having a great time, ran with them leading them in cheers and chants, this was the funnest part of the race.
Walking, walked all of Diagnoal street, slant and pitted, then started run walk again. Thanks to the popcicle man, the coke man and all the cheers and encouragement from the spectators.
A couple of funny things, at mile 20 or so, missed getting my picture taken, turned around and ran back to be my picture taken, made sure at every photo op, ran for the picutre with gut in and chest out, tried to look strong. The finish -ran the last few blocks and kicked in the last 100 yrds, the annoucer said - finally, someone is finishing running. Back of the pack, many runners were walking, tough day at the George.
Summary - Often thought, quit running marathons if I could not finish under 6 hours, in the back of my mind, finish under 6, maybe you will come back some day. Well, left a crack in the door. This was my 18th Stg, and 38th marathon, time to move on, Tris and halfs are waiting.
10 year club banquet, nice to see Frank get the 10 years, Donna 20 and chat with old running friends.
Sylvie - hope Sylvie blogs her race, she ran a 4:10 for 16th in her divsion, proud of her, she ran a hard race trying to break 4 hours.
Thanks - thanks again to all the bloggers who have encouraged me over this year, and recently about the marathon. It was a tough day for PR seekers, one thing about running, there is always another race.
Read many blogs today, the heart of the marathoners is strong, great efforts, some disappointment in results, none in spirit or effort.
Stay Kool, B of BS Rools out
Overall - 4929 out of 5702
Div - 209 out of 234
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(12) |
| | 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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24 miles spinning, good effort, legs feel 90% recovered, will be happy to get back to good workouts again.
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 | | 2.75 | 0.00 | 0.00 | 0.00 | 10.00 | 12.75 |
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Early morning spin class, 28 miles, good hard class with Kelly, big time biker, La Da Ja, etc. Spinner at home another 12 miles, good effort, weights, wall squats, ball crunches.
Ran 1.25 miles with sylvie and Roxie, headed for home, threw in another mile and half along the dirt river trail. My legs felt fine, the knees were achy on the pavement and better on the dirts. Hope to run 8 miles in the morning. This has been a tough week emotionally, still have trouble accepting giving up marathons, my knees tell me yes, my spirit says no. Nothing like running. Any hoot, power oon.
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 | 7.00 | 10.00 |
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Ran along the parkway, to the never bear and back. Interesting along the dirt, a group of about 8 women runners, escorted by a cop, were running the dirt trail along the river. The Murray police very seldom show on the parkway, this must be a show of force after the attempted attack of a women runner. It is a sad day when you cannot run without worry, that is what running is all about. It would be nice if everyone in the county would pay an additional $10 property tax for a real police presence along the JRP parkways, cops on mountain bikes, not just an occasional showing. I know, all the cheap non users of the parkway would throw a fit, it is an issue of quality of life.
Back to working out, rode the spinner for 84 minutes about 28 miles, good effort, weights, crunches, wall squats.
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 |
| Spin, crunches - Bsout |
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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 | 8.00 | 11.00 |
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Brick workout, rode hard 12 miles on the spinner, 22 mph, hopped on the treadmill, 3 miles at 6.7 speed, 3% incline - good effort, nice to work hard again. Goal, is to simulate this workout for Olympic distance duathlon, run a 5K (same inlcince and pace) ride 24 miles (same hard effort) and run another 5k, simulate the Tuachan duathlon, next race coming up.
After work, rode the bike with Sylive and Roxie, she ran 4.5, JRP alert, tearing up the parkway between 70th south going south.
Spin bike 1 hour while watching Mtn
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
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Dark, Dark, Vadar - no moon shawdows, cool morning - nice easy run to the never bear and back home. Spin on spin, 1 hour
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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bike 20 miles, need a goal, get motiviated.
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 5.00 | 8.10 |
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Early morning spin, 20 miles, ran 3.1 with Sylvie and Roxie, Roxie can be a tear sometimes when she sees other dogs, keep her on a short leash. Nice day for a run, note, have put on 5 lbs since STG, time to get my diet under control.
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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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West Canyon of Snow Canyon run with Sylvie, good hard run, felt better than STG. No boaster, not often these days can out run Sylvie, ran hard up and ran hard down, don't think she is quite recovered from the marathon. We put on a show for a few hikers, for the fun of it, ran hard until we got past them and out of sight, 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 | 10.00 | 10.00 |
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Bike 40 miles average effort, nice to be down in red rock country, fun ride around.
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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20 mile mountain bike ride from the condo to the top of west canyon and back, it was a blast going up and flying down west canyon, what a beautiful place to ride, had fun chasing a couple of road bikers, caught them from behind and held on for dear life, them got be after the round a bout, bronze horses, them seemed a little piffed that a moutain biker went flying by them.
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 | 5.00 | 5.00 |
| Bike 20 miles - short on time this week, |
| 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 | 1.00 | 0.00 | 8.80 | 9.80 |
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Spin hard for 30 minutes, 22. 46 mph, hopped on milly, 4% grade at 8:15 pace for 1 mile. Ran out of time, later later aligator, workout after work.
After work, 24 miles bike, weights, 1 set ball crunches.
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 |
| Long day, short workout, 30 minutes spin |
| 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 | 3.00 | 8.25 |
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Early morning run by the lite of the moon, followed by a moon shadow, without cat. Outstanding morning for a run. Two crazy bikers passed me in the dark, no head lights, heard them coming and got off the trail.
Spin 36 minutes, dumbell pull ups
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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 | | 3.10 | 0.00 | 0.00 | 0.00 | 8.50 | 11.60 |
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Brick workout today
5 a.m, swim, no not the Jordan river, Murray Rec, swam every other length backstroke and free style, back stroke was easy, free style was a chore. I lost count of the laps a few times, swam a few estra laps in to make sure I got a mile. 5 miles cross training
Spin 42 minutes, 14 miles, 3.5 cross training
Ran to the never bear and home, 3.1 miles, slow consistent pace, seen a couple of runners and a few dog walkers.
Next week - increase bike and run distance after the mile swim.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 | 7.60 |
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Non running day - rode spin bike for 1 hour, bench press, side lifts, pulls.
Went swimming, only one in the pool for the first 20 minutes, swam 1,000 yrds free style and 1 lap cool down of back stroke. Sylvie may had hit on something, I just cannot get my legs up, pushing and fighting the water, start doing lower back strength excercises, hopefully will help. I may going running to the never bear and back later today or not. Sylvie is my sports shrink, start visulizing my swimming.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | 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, without marty, good effort, nothing special, boring, the off season, make it the right on season.
Stay koool, bof bsrools 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 | 7.86 | 7.86 |
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Interval bike workout, interval every mile, hard effort, to avg mph 22.9, a real sweat machine workout. Time to get back to hard training business, no more slacking.
1 hour spinning, bench press, tacos
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| Day off |
| 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 | 3.00 | 8.25 |
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Early mornng run, dark, nice moon, clouds, cold - great winter feeling running. Spin 36 minutes, 2 wall squats - 90 seconds, 100 ball crunchs while pulling over 20 pound dumbell tricep workout our, bench press, should pulls. Good avg. workout.
have a nice day, with bon coming to town.
Stay Kool, B of bS Rools out
I will be off the blog for a few days, happy running |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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West Canyon run with Sylvie, tough day, toughed it out, good to get out and run.
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, solo, a little on the cold side, nice run, ran consistent no stopping, avg. pace a little under 10 min.miles. I know sounds slow, but, it is a tough trail run. I was happy with the effort. 41:37 going up 4 miles and 38:04 going down. As I started on the decent, two mountain bikers were coming up, huffing and puffing, good feeling, puffed out the chest, sucked in the gut and said hi.
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 | | 25.45 | 49.20 | 1.00 | 0.00 | 118.76 | 194.41 |
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| Weight: 0.00 | Calories: 0.00 | |
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