| 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 | | 4.05 | 0.00 | 0.00 | 0.00 | 178.41 | 182.46 |
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| Weight: 159.50 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
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Early fall morning bike ride, 18 miles. I met Sylvie and road the last 3 miles while she ran. 1 hour on the Nordic trak while watching BYU.
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 | 4.00 | 4.00 |
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Slow day, worked from home part of the day. 1 hour on the nordic trak, upper body weights. I have been at the weights, every other day for two months, not trying to gain much bulk. I am slowly moving up the weight and added another 5 lbs to the bench press. First set 12 reps and second set 8 reps.
Knee status: I have decided to take a few weeks off running and see if the knee will get more stable. One thing I have noticed, not running is helping reduce the pain when walking. No plan to give up running. I will start back in a few weeks and work up to two days a week.
blogger note, I have lost touch with what is happening with some of the bloggers with being busy at work and not running much. Sylvie says I look in great shape, no where my age of 58.
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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30 minutes bike (10.5 miles) 30 minutes elip. (boring workout)
Stay Kool, Fire it Up, 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 | 5.50 | 5.50 |
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I am all croxxed up cross training, The old days in the gym: I arrived at my work fitness center, a lady, Dona was on my favorite treadmill. In the past, I would always beat her to this treadmill, if someone got on a treadmill next to me, it was a game to stay on the treadmill longer than they did. This often lead to many extra miles. Today, Dona was on the treadmill before I arrived, did my hour on the Excercise bike, 22.13 miles, and Dona was still running. Darn, things have sure change quickly.
Stay Kool, Cat in the Cradle, 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 | 2.80 | 2.80 |
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Slept in this morning, election watching last night. Short workout today, 30 minutes on the bike, 11.35 bikes, good effort, avg HR 155. Upper body weights, stretches, hamstring excercises.
Stay Kool, Fire it UP, 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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Park Centre Spin class this morning. Good effort 65 minutes, short intervals today. 1 hour Nordic trak, upper body weights.
Kinda of a boring day so far, raked leaves, took out the garbage, played with the neighbor dog and watched ESPN Mark May and Lou Holtz say Utah was over rated, yada, yada, yada. I am so tired of ESPN commentors. My day will pick up when Sylvie gets home.
*Note about the spin class, an older Please follow Fast Running Blog policy regarding vulgar language than me showed up today. The class is a real mix: The instructor is a hard core biker chick, her friend another hard core biker chick, 3 young out of shape high school girls, 3 out of shape older ladies, 1 guy who had a marathon shirt and another guy who had never been on a spin bike. The instructer spent half the class getting the 3 young girls and the guy going. I'm glad a showed early or it would have been a crappy workout.
Go UTAH, Stay Kool, B of BS Rools out
Stay Kool, Fire it Up
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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 bike, 60 minutes, half standing jog, half seated. Nice day outside. Hopefully, go for a bike ride later today or a short run. Sylvie has many things on her honey dew list today.
My oldest daughter had a baby shower today, so, I rode 10 miles on the bike, beautiful afternoon. I seen DC and his daughter running and said hi. Nice to get outside for a workout.
Stay Kool, Get Fired Up BYU, 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 | 5.15 | 5.15 |
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My toes are cold, early morning bike ride along the parkway, 39 degrees. 20.67 miles. I seen two runners and about a dozen dog walkers. The trail is covered with fall leaves awaiting the cold dark days of winter. The wooden bridge that crosses the marsh at 4800 south freezes with a few spots of ice. The dreary days of winter sprinkled with a few magical days of winter wonder will soon be upon us.
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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Drizzle, sizzle, ge whizzle, Nordic trak for 35 minutes. I talked Sylvie into a spin class this morning, good workout, 60 minutes. Class makeup: hard core biker guy, instructer kinda new wave - low key, kinda do your own workout. Syvlie road hard. She is not quite recovered from her fall.
I may spend some time reading blogs later in the day, it helps to stay motivated. I had thought about not running until December, I may give it a try in the morning.
Stay Kool, Fire it Up, B of BS Rools out
Off to clean the basement- |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.05 | 0.00 | 0.00 | 0.00 | 5.00 | 9.05 |
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Spin class, good instructor, good effort. Ran a few miles along the trail. The knee starting giving me trouble at 4 miles, walked home.
Me and Sylvie got a massage yesterday. I got a big head for a few minutes. The massage therapist, Crystal, noticed a big change in my upper body. She was the first to notice, I have been working on upper body for about 10 weeks. She said my muscles were like a 25 to 30 year old. Anyway, got a good laugh out of the whole thing. I not sure if she was working me for a bigger tip. She is a very good therapist, best I have found for some time.
Veterans Day Running Shorts: These shorts will not be about running, they a just few more enjoyable memories.
Home Coming - After 9 months in the Viet Nam war zone our Guided Missle Destroyer returned to home port in Long Beach. If you have ever watched a ship return home, all hands in dress whites manning the rails. It is quite a site with bands playing, crowds and family awaiting the return of loved ones. As part of our return home, the unexpected, friends of one of the sailors on board had arranged for women to undress on a bardge as we entered port, what a site for sailors returning home. It was the talk of the ship, who paid for the prank.
Pearl Harbor Day - A few years ago, part of our reserve unit was in Pearl Harbor. One member of the unit, his father was manning a machine gun on the air strip during the Japenese attack. Since he was the son of a Pearl Harbor Veteran, we were allowed to go on the memorial for the service and attend the Admirals dinner. Part of this search was a speach by the last surviving medal of honor recepient of the Pearl Harbor attack.
Batan Death March - As part of the Pearl Harbor day events we had the honor of meeting a survivor of the march. This is a real disturbing story of war.
Pollywog to Shellback - Crossing the equator, going from a slimy Pollywog to a trusty Shellback son of Neptune. This ordeal was a break for the everyday duties, with ceremony, kissing King Neptunes belley and many other crazy events like crawling thru a tunnel of garbage. It is a fun Navy tradition.
Commradery - The memories the stand out the most are the friends made, Gary Murtola from NJ, Robert Chartier form DC, Doug Hix from upper state NY, and the list goes on. Those were wild and crazy days where we worked hard and played hard.
The fallen - shall we not forget those service men who gave the ultimate sacrifice, whether you believe in a war or not, the men and women serve with honor. Few service men will tell the stories of war and the no so good memories that last a life time.
Stay Kool, Salute, SKC Barney, 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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Spinning, spinning wheels - running buddy Coleen back from Hawaii. Company and shared misery, we can do some acqu jogging, spinning together. An employee from my work, work with him everyday, got hit on his bike this morning. He has shoulder damagefractured face bones and a concusion. He was hit crossing North Temple. It sure makes me rethink riding my bike to work.
Stay Kool, Fire it Up, 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 | 2.75 | 2.75 |
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Excercise bike 30 minutes, 11.05 miles, good effort on tired legs. Upper body 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Spin class, what the heck, many miles traveled, again arriving having never leaving. It is going to be one heck of a tough winter of cross-training. I need to call in my markers, Colleen for Aqua jogging, Sylvie for spin classes and maybe have Dianimal teach me how to swim.
So goes it, tough to let it be, without the beatles. True love and passion never leaves, never let it be.
Stay Kool, Fire it Up, B of BS Rools out
Da Spin Class, with the Da Bears - bears fan on the next bike, at first I thought it my be Ditka, that kind of morning. Spin class 70 minutes, Nordic trak for 30 minutes. I have been educating myself on Mountain Bike components. Not much seperates most bikes, either carbon or aluminum, and then the different components.
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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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Mixed workout, 1 hour nordic track, 1 hour spin bike, bench press, curls, etc. Yeh, BYU beat AF, Utah soon coming.
Stay Kool, Fire it Up, 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 | 5.05 | 5.05 |
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Late afternoon bike ride. Very nice day for an moderate pace bike ride, many dogger walkers, bikers and a couple of runners. t that easy. It is sad to see winter come, yet, happy to see my new grandson soon on his way. I love the holidays, xmas especially. I have put on 8 pounds since St. George. Not running really cuts down the burning of calories. I am going to run two days this week, likely in the morning and on friday morning. My avg time, areobic, 90 minutes a day this week.
Day Dream Believer, without the Monkeys, much of my time riding the bike is spent day dreaming about past races and the fun of running. It is good that memories cannot be taken away, I am a day dream runner.
Much chatter on the blog this week about Nevel's 100 mile run, quite a feat.
Stay Kool, Day Dream Believer, 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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30 min spin bike, 30 min. elip. - hamstring excercise ball , ball squat, knee straight leg stretch, upper body weights. Basement weights, bench press, curls, side lifts. Nice to have enough room to a spin bike, nordic track and weights and cable TV. I would rather be running.
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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Early morning ride, 50 minutes, 10 min. eliptical. Darn, my ipod battery went dead. Well, got it charged and added a few songs off Sylvie's play list. I am darn old school, hard to find new songs that rock. I load a couple of Lance Armstrong workout songs.
Stay Kool, B of BS Rools out
Fat boy, rolley polley, etc. I have gained 9 pounds since St.George, time to start a diet and lose that darn weight. I am eating the same when I was running 70 mile weeks, calories just don't get burned cross training.
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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 | 5.46 | 5.46 |
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Spin bike, 21.86 miles in 60 minutes, good effort. I put new songs on my IPOD, really helped getting err done. I am tired of CCR, Beatles and the Doors, these songs are all coming off my play list tonight. Bench press, curls and side lifts.
Stay Kool, Fat is as Fat Does, B of BS Rools out
I am starting calories counting today,
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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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Tough to drap myself out of bed, 30 exc. bike, 10 elip, and 20 min. Arc machine. Hopefully, get a 3 hr workout on friday.
Diet Report Day 2 - Burned 400 with exercise - 1,600 intake - net 1,200
Stay Kool, Lemon Pie, B of BS Rools out |
| Weight: 159.50 | 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 | 10.00 | 10.00 |
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Friday spin class, good workout. This class is getting a little funner now I am getting to know a few regulars. As ususal, I am the oldest in the class, class age ranges from 16 to 57.
Second half of the workout, 62 minutes on the Nordic trak, low impact, general cardio workout. Bench press - set of 12 (heavy as I could lift, second set same weight 6 reps) Curls same as the bench press set, the two sets of side lifts (don't know the correct name)
I am going to try running again on Dec 1, two days a week,
Sylvie Report - ran 5 miles yesterday, she is generally healed from the fall except for her wrist.
Stay Kool, Game On, 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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Nordic Trak 30 minutes, spin bike 60 minutes. Rode 5 miles along with Sylvie on her 5 mile run, did the Nordic trak another 30 minutes aftter.
Stay Kool, Go Utes, 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 | 2.50 | 2.50 |
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Short Work out, 30 min. Nordic Trak, Bench press, curls, side lifts - getting ready for a before day birthday party.
Stay Kool, B of BS Rool 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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My birthday today - 58 years - had a fun birthday party yesterday, kids, parents, grand kids, it was fun. Life would not be the same without family.
Birthday Boy Day - 2 spinning classes this morning, 2 hours of spinning, both good classes, Sylvie went to the second class with me.
Preblog the rest of the day - Lunch at chilis - New James Bond Movie and a couple massage.
Stay Kool, 58 is not so bad, B of BS Rools out
Running Note, still taking another week or so off running, Dec. 1st back at it.
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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 | 5.20 | 5.20 |
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Spinning Wheels - Across the Universe, without the beatles, great songs, good flick.
Had my day giving the BYU fans heck, it was fun, with the Fiesta chips and Sugar. .
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 | 7.50 | 7.50 |
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60 minutes Arc Machine (combination hill climb elip type trainer), good effort - aerobic zone.
Dog report - Sammy is sick, poor dog, back to the Vet. She has alergies causing her problems. Sylvie was up all night with her.
Afternoon 10 mile bike ride outside, taking advantage of the moderate temps. Bench press, curls, side lifts, skier knee squat, straigt leg stretch, etc.
Stay Kool, Thanks and Giving, 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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Myself and Sylvie went to a spinning class this morning, the instructor, Marci, we had not seen for several years, nice to see her again. Marci is a spinning animal, I mean animal, great class. I hope to start running again after Dec. 1st, start out easy with 2 miles twice a week and work up form there. My supporting leg muscles had gotten real strong from all the workouts, hopefully, this will help with the running. Down side or up side, have put on 5 pounds of muscle.
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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1 hour Nordic trak, 1 hour spin bike, fat zone workout today. Bench press, curls, side lifts,
Stay Kool, Run On, 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 | 12.50 | 12.50 |
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Hum, another cross training day, 1 hour spin bike, 90 minutes Nordic Trak, Fat Burn.
Moutain Bike Quest: Full Suspension mountain bikes, the difference seems to be the components, the frames seem to all be made overseas. The question, to buy new or used. I can get a good bike $1,000 cheaper than an new one. The thing is, I also know that a used bike will take several hundred dollars. Moutain bikes are hard core and the bike takes a pounding. My favorite bike so far, Jamis, XRC, Expert, new, XT components, just under $2,000. I have $650 saved. What does this have to do with running, well, it will give me another cross training opportunity next year.
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 ride out in the day, nice 20 ride, my feet were darn cold. I seem several dog walkers, a bike rider dressed like in Siberia, and two runners. No one said hi, one runner nodded, I guess that counts in guy talk.
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 | | 4.05 | 0.00 | 0.00 | 0.00 | 178.41 | 182.46 |
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| Weight: 159.50 | Calories: 0.00 | |
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