| 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 | | 31.25 | 2.00 | 2.00 | 0.00 | 159.72 | 194.97 |
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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 | 8.60 | 8.60 |
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Bike, 34.45 miles, convert to 8.6 miles cross training, good effort, IPOD saver for a boring workout. Weights- 2 sets bench, ball crunch 100 reps with 20 lb weight overhead pulls, should floor pull ups. good weight workout, building up those swim like a fish muscles.
Stay Kool, b of bs rools out
May sign up for the painters half.
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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 | 7.55 | 7.55 |
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Short spin interval workout, 9.18 miles, interval for 30 seconds on every two minute mark, avg pace 22.9 mph for the 9.18 miles, 24 minutes.
Note, one thing I have noticed, applies to running and biking, if you can do intervals, pickups during and race and recover, you overall time will be faster that a steady pace. This depends if you can recover between the intervals. This is tricky business, but, going to try it in the Tri race in a couple of weeks, both on the bike and run.
Stay Kool, B of bS rools out
21 miles spin bike after work, good effort on tired legs.
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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 | 3.00 | 6.00 |
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Run to the never bear and back, nice temps, many dog walkers, a few runners, last shades of shorts and short sleeves. 12 mile bike, fun ride.
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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spinning wheels |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
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Brick Day
Swimming - working on form, 1050 yrds free style and 50 yrds back stroke, it is a struggle, need to swim more and get some lessons. Timed mysel for free style 800 yrds, slow, 16 min, test for the Tri next saturday, I can swim free style in about 11 min, but, need to stick with the free.
Running - ran along the JRP trail to 4100 south and back home, had a real good first 4 miles, smooth 9 min. miles, last 4 were stop and go every mile, stretch break, nice to get out. Seen no other runners, a few walkers and couple of bikers, odd day not seeing any runners, maybe too early in the morning.
Bike - spin 36 min, good effort
Weights - 2 sets bench, slant board lifs 2 sets - 100 ball crunches with 20lb weights pulled over head.
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 | 3.00 | 3.00 |
| Spin |
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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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Brick - spin 30 minutes, ran to the never bear and back 3 miles, spin 30 minutes, swimming 1 mile. Swim was tough, 31 of the 36 laps free style. Timed myself for the first 400 yrds, 13:12, slow, but, 3 minutes faster than last week.
Stay Kool, sad ute fan, 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 |
| spinnner |
| 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 | 1.00 | 0.00 | 6.10 | 7.10 |
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Work break, 12.4 miles spin, 1 mile TM at 9 min pace / 3% grade.
After work - spin 1 hour, 2 sets bench press, 2 sets incline shoulders, 2 sets flys, 50 ball crunches with overhead 20lb weight.
Stay kool, b of Bs rools out
Colleen and Tony want me and Sylvie to run an 30k trail run with them in April, just may sign up, need something to get me motivated.
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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 | 3.80 | 3.80 |
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Moderate spinning, watching survivor, 75 ball crunches with 20lb weights over head pull
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 | 9.00 | 9.00 |
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Spin at Deseret palms, 90 minuts, then rode mountain bike with Sylvie on a tough trail, pretty hairy riding, almost wen down on a pile of rocks, almost biffed on the red sand. Sylive got a kick out of my rusty mountain bike skills.
Stay Kool, B of bS rools out |
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| | Race: |
SHAC Turkey Triathlon (3 Miles) 01:13:00 | | 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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Sprint Tri and Sand Hallow Acquatic Center, fun race, 300 sprinters, two to a lane, 400 yrd swim - this Tri is an extension of my Mountain bike ride yesterday. Normally, in a pool Tri, cannot dive in, I seen others diving in, so, I decided to dive when given the go, mistake, my googles and goggles filled with water and lost my left contact, ended up swimming the first length doggie paddle, not good, then got the water out of the goggles and swam backstroke for the rest of the laps, 16 lengths, no wanting to lose the other contact. To my surprise, swam the 400 yrds in 10 min, 12, fast for me.
Swim to Bike Transistion, good transistion, air temp about 40, got dry with the towel, put on the shirt, bike shoes, gloves, helmet and race number and ran out the transition area. Right away started passing bikers, passed 21 bikers, not passed by anyone. At the end of the bike, my rear tire froze, lucky it did not freeze when going 40 mph downhill.
Bike to Run Transisiton - quickly took off the bike shoes and helmet, adorned running brace and shoes. The first 40 yrds were on grass and dirt, the run went well, brick practice has paid off, avg. pace 8:37, plus 5 positive road kill on the run, two 1.5 mile loops. It was fun to sprint the last 40 yrds passing two runners and have the crowd cheer.
Overall, happy with my progress, things to work on: 1) swimming free style, 2) check the bike closer before racing; 3) trust my conditioning on the run and go for it earlier in the run.
Stay Kool, B of BS Rools out
Parents and little kids comment: two incidents, while waiting in line for the swim a small boy headed right for the pool to dive in, his head was in the water and was pulled out by his feet by a lady just behind me in line. Second incident, likely why my tire froze up, me and another biker was about 100 yrds before the bike transistion, I seen a small boy out of the up ahead starting to dart accross the street, started slamming on the brakes and yelling at the kid to stop, luckily, got the attention of the other biker and the kid, he stopped about two feet from the other biker. Scary stull when going 25 mph on the bike. My nerves were rattled a little form this slamming on the brakes and almost crashing, we were a split second from laying the bike down to miss the kid.
One note, I always wonder if I will be last? Stinking thinking, will never be last as long as training hard. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 6.11 | 7.11 |
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Mini brick, 12 minutes spinning, 30 second intervals every 90 seconds, good effort, hopped on the treadmill, 7:30 pace at 2% grade for 1 mile. This may be my fastest mile since knee surgery. Tony came over to chat while I was sweating and grunting on TM, he soon observed, he cannnot talk, to busy working.
Spin after work 1 hour, 2 sets bench press, 2 sets flys, 2 sets include pulls, 2 sets of 40 ball crunches with 20lb overhead weights.
Stay Kool, b of bs roolsout |
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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 | 2.30 | 2.30 |
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Spin, 9.19 miles, 24 minutes, 22.92 mph avg pace, strength workout, good 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 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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spinning 40 miles, good effort, 80 ball crunches with overhead 20lb weights, 2 sets bench press, slant board pulllups, flys.
Stay kool, bof bsrools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| Bike 4 miles, run a mile, lite day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 | 13.00 |
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Brick - swim 26 laps, .7 miles, bike 20 miles, ran 5 miles.
Nice workout.
Swim, 25 laps free style, 1 lap back stroke, swim cut short,high school swim team taking the pool.
Spin bike - 1 hour, watching reruns of reruns,
Run with Sylive and Roxie, witchy wind, strang day for a run, legs heavy, but, good Tri practice. We passed one runner and had a high school runner pass us. It so feels like winter is knocking, shorts put away for winter.
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 | 7.00 | 10.00 |
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Easy Day -mini brick - Ran to the never bear and home, strange overcast windy day. Days like this, lonely long distant runner, people disapear from the trail, can often run miles without signs of another runner. The witchy wind still blows as I write this entry, the branches of the big glow willow swing wildly.
spin bike 28 miles, sore behind, 2 sets bench, move the weight up another 5 lbs, long time coming, finally hit 12 reps on the first set, slant board pullups, flys, 120 ball crunches with 20lb overhead weights.
Time for laundry and football. Roxie just licked my arm, sweet dog.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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spinning wheels - knees achy, taking a couple of days off, the cold weather has an affect.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Early morning spin 20 miles, 2 sets bench press, 2 sets slant board pull ups, 2 sets flys, 3 wall squats 60 seconds, 3 sets of 40 ball cruches with 20lb weight overhead pull while doing the crunch.
Run, ran with Sylvie, 12 degrees, along the trail past the never bear to 4800 s, and back along the river, off the paved trail coming back, fun run, always nice to get that first run in the snow.
Birthday - the kids gave me a flat screen TV with DVD player for birthday and Xmas, Sylive gave me a red sony cybershot camera, very nice with family gatherings coming up today, thanksgiving and Xmas.
Feelings about 60, very blessed to have a great wife, kids and grand kids, along with my health, except for the knees. One though that keeps coming back, get serious about dropping 10 lbs, give next year the best shot at Triathlons.
Stay Kool, B of BS Rools out
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 | 14.50 |
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Spin classes, arrived 15 minutes early, spin and spin, 2 classes, total 58 miles and good effort, half IM effort, legs felt good..
Fun birthday yesterday, surprise party, what a surprise and fun day. I am blessed to have such great kids and grand kids.
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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Easy day - 20 miles spinning, ball crunches with pull over 20lb weights, 2 sets bench, 2 sets slant board pullups, 2 sets flys, 3 90 second wall squarts. Bought me and slyvlie trail shoes today, my shoes look like clown shoes.
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 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Long run day - well seemed like a long run, forgot my ute tickets, had to run home, parking was a couple of miles from the game, ran in boots.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 11.50 | 16.75 |
| Reverse brick day - ran to 4500 south and back home, 5 a.m. in a lite falling snow, ran in my clown shoes. The shoes did give more cushioning, slow, but should be great for the trails.
Spin bike 78 minutes, convert to cross training miles 6.5
Murray Rec. swim 1 miles, 1/4 mile back stroke and 3/4 free style.
Now, trying to get mentally ready to shovel snow for a couple of hours, sounds fun.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 7.26 | 7.26 |
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Spin lunch, 22.6 mph, 9.06 miles - converted to 2.26 cross training miles.
Spin 1 hour, 40 ball crunches with 20lb weights pullovers, 2 sets bench, fly, pulls ups.
I wanna run.
Stay Kool, b of 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 | 6.00 | 6.00 |
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Spinning 72 minutes, crunches, boring stuff, hope to run 3 days down in STG 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 | | 31.25 | 2.00 | 2.00 | 0.00 | 159.72 | 194.97 |
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