| 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 | | 36.70 | 24.95 | 3.10 | 0.00 | 242.13 | 306.88 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 5.00 | 11.20 |
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Run north JRP and home, with Sylvie, great day for a run. Spin 1 hour - legs felt better on the run today, trying some new running low impact running techniques, hard to change old habits.
Stay Kool, B of bS Rools out |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
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60 miles bike - one of the last good days for a ride - weights, etc. yeah, Utes win
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 | | 11.45 | 0.00 | 0.00 | 0.00 | 11.39 | 22.84 |
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Mixed up Brick day
First Leg - Early morning run, along JRP north to 45th and home, seen a couple of dog walkers, no other runners, a little nippy out. 5.25 miles
Second Leg - Murray pool - 44 laps, 2200 yrds - converted to 6.143 cross training miles - nice swim, working on form, kicking, etc. Swim starting to come back after the layoff.
Third leg - It was such a beautiful day, took Roxie out for a run, we went north again, 3.1 miles along the trail and back home, many, many walkers and dogs on such a great day. At the turn around point, a lady passed us, we passed her back and held her off until we turn for home the last couple of hundred yrds, motivation, take it wherever you can get it. Just nice to be out on a great day
Fourth leg - spin 63 minutes, 20 mph pace, converted to 5.25 cross training miles
Nice start for the week, the next two days will likely be low miles, tough work schedule and heading to STG on tuesday.
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 | 7.00 | 7.00 |
| Spin 28 miles, good little effort - |
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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 | 6.10 | 10.10 |
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Turtle wall run with Sylvie, trail is beat up from the rain, watch your step
Swim SHAC 44 laps, nice little swim.
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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Swim Shac, 1 miles, Mtn bike ride up Snow Canyon, a little cold, nice to get a ride in.
Stay Kool, B of BS Rools out |
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| | Comments(4) |
| | Race: |
Shac Turkey Tri (3.1 Miles) 00:28:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 4.00 | 7.10 |
| cold in STG, me and Syvlie did the nixed relay, did I say it was cold, did the 8 laps in the pool, hopped on the bike, by the time I finished the bike, some private parts were really cold, Sylvie took the hand off and did the 5k, it was fun, we finished 6th in the mixed relay divisiion. I will check out my bike splits etc. later. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Run speed walk, 14 miles along the Snow Canyon Blvd and up west canyon and home, was sore from the short race yeaterday, go figure. |
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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 |
| 44 miles spinning, watching a crappy game, good effort, hope to have a big week. My goal the next couple of weeks, layout a training plan for next year, big races coming. |
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| | Comments(3) |
| | 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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Spin on, 48 miles, good effort, weights - legs seem to be recovered, run next day
Stay Kool, B of bS Rool sout |
| 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 | 11.00 | 11.00 |
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Swim, 1 mile at NW Center, talked to an IMer, tried a couple of new things.
Spin after work 24 miles - hope to run tomorrow
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 | 2.75 | 0.00 | 0.00 | 2.54 | 5.29 |
| Bike, spin, 30 minutes, run/speed walk with Milly for 30 minutes, avg pace 10.9 mph, workout later to 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 | 15.25 | 15.25 |
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Spin 3 hrs and 3 minutes, no running, need to be close to home, Sylvie had some dental work that takes a few days recovery. Anyway, my butt knows it was 3 hrs, good workout to get use to the longer bike rides 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 6.00 | 14.00 |
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Early moring run, temps were nice, many runners out, felt good, ran 85% maybe speed walked 15%. *Note, love other runners on the parkway, keeps me motivated to chase them as long as possilbe or hold them off, did a little of both today. Talked to a runner, Andrew, ultra runner, interesting conversation.
Spin bike 24 bikes, good effort, 2 or 3 a days will soon be the norm after the holidays. Time to think about ramping up the training a losing a few pounds.
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 10.80 | 16.05 |
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Brick, 3 x 5s
Swim 1.111 miles - converted to 5.555 running miles
Spin Bike - 21 miles - converted to 5.15 running miles
Run - 5.25 miles along, JRP to 4500 and home, wind from the south coming home, not many on the parkway to day. Seen something old, a hill billy looking guy carrying two racoons from by the under pass, river, at 4500 south, he looked at me funny, I wonder if it is legal to trap racoons? I have often wondered the last couple of years, what has happened to the foxes, skunks, deer, racoons, etc along the river, too many people looking habitat? Not as many ducks either?
Stay Kool, B of BS Rools out, come the people, the wildlife leaves. hum |
| 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 | 12.00 | 12.00 |
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Lunch time spin, 1 hr, 22.10 miles, good hard effort
Gathered leaves for mulch, yard work, 1 hr 18 minutes, 20 mph avg speed,
= 12 cross training run miles.
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 | 10.30 | 10.30 |
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21.21 miles spinning, good effort, coverted to 5.30 run miles
Spin, spin, boring spin, get back on the road dude, 20 miles |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 7.50 | 12.00 |
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Hum, only running buddies to the rescue, Tony (100 mile ultra runner), Brett (has ran 50 marathons) and Diana (Ironman), convinced me to go on a lunch time run with them. It was like old times, fun talking about some of the runs we have done together, time flys, wow, 15 to 20 years knowing and running with all of them. It was nice of them to run my pace, ran along the JRP going north of North temple. Very happy they got me out for a run.
Spin 30 miles, 7.5 cross training miles, man do I miss running like the old days.
Stay Kool, b of BS Rools out, good to have running buddies. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 | 11.00 |
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Nice little run, 4 miles with Roxie, she kept me going, she has not been out for a run in the last week, it was fun keeping ahead of some runners, chasing others, just a darn nice day.
spin 84 minutes, good effort, 28 miles, converted to 7 cross trainng miles.
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 | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
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Swim 1 mile, pulled left calf muscle, run did not go well, hobbled home. It likes a few days rest may be in order.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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Spin 20 miles, good effort,
Lat rummer band pulls - 500
Curls - two setsof 12
4 X 90 second squats
2 X 15 reps of flys
2 X 12 reps bench press
2 X 15 reps slant board, with two 30lb weights
Ab curls with excercise ball, 4 x 15 reps with 20lb dumbell
Stay Kool, today is my birthday, Sylvie is out running with Roxie, me stuck indoors with the strained calf muscle, feels a little better to day. |
| 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 | 15.00 | 15.00 |
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1 mile swim, no kicking, all upper body, pulled a calf muscle a couple of days ago.
Spin 40 miles, 2 hrs, non-stop, IM race pace 20mph, good effort
Total converted cross training miles, 15
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 | 10.25 | 10.25 |
| Spin - 2 hrs, 3 min, 21 miles - good consistent effort,, happy day, got into IM Cozumel - the training has begun. |
| 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 | 5.00 | 5.00 |
| Swim, 1 mile, before work |
| 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 |
| Spin 24 miles, off day, hoping to get the leg feeling better. Happy about getting into IMCM. |
| 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 | 4.50 | 4.50 |
| 32 laps, swimming, |
| 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 | 20.00 | 20.00 |
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Swim, Kearns Rec center, swam 1/2 mile watching for my coach, Diana to show, she slept in. anyway, got my lessons, done a few drills, the Master swim coach also gave me some tips. Biggest tip, get more flexible. Anyway, nice of Di and Becky to help me. I was pooped after all the drills and the interval time trials, 3 x 100, to set a bench mark for improvement.
Went xmas shopping and Cosco, big bucks, came home and road the spin bike for three hours, watching TV. did a good circuit of weights, raised the weight on curls, bench press and flys. Going to get Sylive to help me with the swim stretches later. My arms look real muscleee, if my could say the same about the guy, goal is to get a six pack in 6 months.
Rest of the day, kinda boring, boring, going to watch some football tonight, hopefully get out for run tomorrow, leg is feeling better.
Enough rambling, enough, Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 36.70 | 24.95 | 3.10 | 0.00 | 242.13 | 306.88 |
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| Weight: 0.00 | Calories: 0.00 | |
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