| 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 | | 11.77 | 0.00 | 0.00 | 0.00 | 245.29 | 257.06 |
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| Weight: 161.38 | 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 | 10.00 | 10.00 |
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Two spinning classes, earyl and then with Sylvie. We decided to join the Murray Rec Centre. Bench press, curls, side lifts.
Couples massage, always so good.
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 spinning, fat burn. Imagine, without John, day dream,
Stay Kool, B of bS rools out
Mountain bike - just bought a Expert Stumpjumper, great buy, excited, another way to cross train and see the mountains.
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| Weight: 160.00 | 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 | 2.50 | 2.50 |
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Upper body circuit weights today, easy day of spinning, 10 miles. *Note, happy with the improvement in upper body strenghth.
Sylvie, part of her XMas, bought her 2 pairs of new running shoes and an annual gym membership.
Stay Kool, Fat and Happy, B of BS Rools out
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| Weight: 160.00 | 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 | 10.00 | 10.00 |
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60 minutes, ARC trainer, avg HR -142, good workout, both arms and quads. This machine is the best cross-training for runner, it seems. Spin class later 60 minutes with Sylvie.
Chatted with Brett for a few minutes today, long time, running buddy. We talked about some of the tough and crazy runs we had together. He ran his first marathon after starting to run with me. He now has passed me in the number of marathons.
Stay Kool, Yoga Bear, 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 | 10.00 | 10.00 |
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Spinning class, 60 minutes, excercise bike another 60 minutes. Legs are kind of trashed from the Arc yesterday and hill climbing, maybe, easy day tomorrow.
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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Nordi Trak - 90 minutes, bench press, curls, side lifts. Rode the bike with Sylvie on her 6 mile run. Sammy ran the first two miles. Very nice day. A few runners were on the trail, did not know them.
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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60 minutes on the bike, watching the Cowboys and Steelers, crummy game, fumbles, etc. Nordic Trak for 12 minutes.
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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Arch Machine 60 minutes, good workout. It's starting to look alot lik.....
Stay Kool, B of BS Rools out
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| Weight: 161.50 | 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 | 11.50 | 11.50 |
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Early morning spin bike, 20.40 miles, after work spin class 26.6 miles, upper body circuit weights. Today was the first time clipless, yes, 30% more power, maybe, but does make a difference.
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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Arc machine 60 minutes, good effort.
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 | 11.50 | 11.50 |
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Spin class, riding after, 46.5 miles, nice morning workout. Real good effort.
Mountain Biking: Returned a book to Barnes and Noble and bought a book on Mountain Bike Maintenance and Mastering Mountain Bike Skills. If I am going to cross train like an animal, better for the animal to be in the wild training on a mountain bike.
Running thoughts: I have not given up on running, have not ran for 5 weeks. My plan is to start running a couple of days a week. I need to keep looking for a way to make my knee happy.
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 | | 4.17 | 0.00 | 0.00 | 0.00 | 5.00 | 9.17 |
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Easy workout, 30 min. Nordic Trak and 30 min spin bike. As I write this entry, snow is coming down at a steady rate. If this continues, it could be quite deep in a few hours. When it stops snowing, may go for snow fun run.
WOW run - May was here, well may came true, me and Sylvie hit the trail right when the snow stopped. It was fun and a great workout in the snow. The snow also added the extra cushion. My cardio was pretty good considering not running to 5 weeks. The pace, well, how's counting.
Quack, Quack, Sylive stopped to take a picture of ducks on the river, one of the ducks was making a funny quacking, also like not a real duck, it was Sylive trying to get them to raise up for picture.
Santa Claus is Running to Town
Stay Kool, Snow Angels are coming, 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 | 1.00 | 1.00 |
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Short warmup, bench press, curls and side lifts.
Knee a little sore fromthe run yesterday. I may have ran too hard given not have ran for 5 weeks. But, it was fun to run in the snow and be able to keep up with Sylvie.
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 | 10.50 | 10.50 |
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1 hour recumbant bike before work, IPOD - Rock n roll, 1 hour spin class with Sylvie after work and 6 min warmup on eliptical. Moderate effort today with several hard jumps the last 10 minutes. Total 42 miles crosstraining - convert to 10.5
Moab Lottery: It kind of stinks - I got in for winning my division last year, but Sylvie did not get chosen in the lottery. I guess we are still going. Maybe I will put Sylvie in on the Charitable bidding.
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 | 5.00 | 5.00 |
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Bike 30 min, Arc 30 min. upper body circuit weights.
Stay Kool, B of BS Rools out
Need a comment? I am on the lone faithful list, I guess, non runner on a running blog? Well, I will always be a runner at heart and have many stories to tell if someone is around to listen.
Moutain Bike - I got my bike put together today. The guy said by measuring the chain, it has about 200 miles on the bike and said I got a super sweet deal.
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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 | 5.20 | 5.20 |
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Bike, 20.80 miles, IPOD music day, need some new tunes.
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 | 9.20 | 9.20 |
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Early morning Arc machine, 60 minutes, good upper and lower body workout.
Spinning class after work with Sylvie, good effort.
Yoga after the spin class. This was my first yoga class. Yoga is for sissies? Now which do you think was the toughest workout of the three? Well, it was the yoga class, yoga is not for sissies. It takes balance, strength and flexibility. I thought the class was about girl watching, not so, not time for watching girls, really need to focus on what your doing. My oldest daughter was really happy about me going to the Yoga class. I guess this will become a regular workout every thursday.
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 | 8.25 | 8.25 |
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Spin class this morning, 23 miles with many sets, only the instructer and two students. I am sure the bad weather kept many people home. It was a good class with the intructor telling tales of his biking adventure of riding a mountain bike in a century ride.
Nordic Trak for 30 minutes followed by bench press, curls and side lifts.
Stay Kool, Pooped 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 8.70 | 11.70 |
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Spin class, 20.8 miles, hill work, converted to 5.2 cross training miles
Nordic Trak 30 min. converted to 2.5 cross training miles
12 minutes spin bike - converted to 1 cross training miles
Running - 3 miles with Sylive along the trail to the never bear and home. The footing was bad, hard 3 miles. I really enjoye getting out, even if my knee keeps me at a slow pace. Sylvie kicked my butt on the run today.
Stay Kool, B of BS Rools out
Comment about cross training, it take much more time working out to the a comparable workout to running. It is much more difficult to stay dedicated to cross training than running.
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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 | 10.00 | 10.00 |
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60 minutes spinning while watch Geoge Stanopolis show, very entertaining.
60 minutes on the Nordic Trak watching football
Weights - bench press, curls and side lifts. I have been stuck at the same weight for about two weeks. I have been moving up in weight when I can do 12 reps at the current weight. I got 9 reps at bench press and 9 at curls today, maybe another week or two.
Nice to be off work, I only work one day until 5th of Jan. I am going to be a spinning Gym rat fot the next two weeks.
Stay Kool, B of BS Rools out
XMAS Note, party on my side of the family last night, it was fun.
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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 | 11.60 | 11.60 |
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Early morning spinning class, 25 miles, instructor kept it interesting by simulating a group of bikers taking turns breaking the wind.
Excercise bike after the spinning bike for 21.5 miles, good effort after the spin class, stayed in the fat burn zone, 120 avg heart rate. As I was on the excercise bike, a lady just kept running around the track, she ran the entire hour. As I was leaving, she was taking a break, talked to her a few minutes, she has ran 47 marathons, running the goofy challenge next month (Disney World half and full marathon back to back, awesome runner and good friends with Andy on the blog, her name Marcie N. (she is not on the blog but knows Sasha). Always fun to talk running as we have done many of the same marathons.
200 ball crunches.
Stay Kool, Storm is a Blowing, 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 | 11.58 | 11.58 |
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Spin class, 25.22 miles, excercise bike, 21.6 miles, total 46.82 converted to 11.58 cross training miles.
200 ball crunches, bench press, curls and side lifts.
After the spin class, did a wall squat for three minutes, does not seem like much, but, try it, it gets your legs shaking after couple of minutes. To take my mind of the pain did some Yoga breathing with the breath in raising the hands over the head and exhaling with the hands coming together by the heart. Two ladies were walking by while I was doing this weird looking excercise, one lady, said: its a yoga thing.
*Note, we have decided to not run the SLC winter series this year. I will miss the series and seeing some of the bloggers.
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 | 12.55 | 12.55 |
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Spin class, arrived 20 minutes early and warmed up, good class, I wanted to get in 50 miles, two instructors stuck around with me after the rest of the class left and we all got in 50 miles. The guy instructor Kelly, is a real talked, he talked for an hour about his epic bike rides, LoDaJay, and other rides, quite interesting.
Stay KOOL, happy holidays, B of BS Rools out
*note, my name is at the top of the mileage board for this week, I have no illusion that biking in any conversion method equates to running. So, may name can be striken from the top.
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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 | 11.40 | 11.40 |
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Spinning, 45.6 miles, coverted to 11. 4 miles cross training.
Bench press, 12 reps, time to move the weight up another 5 pounds. Snow, snow, snow shoveling. Darn glad the snow blower is working.
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 | | 4.60 | 0.00 | 0.00 | 0.00 | 7.50 | 12.10 |
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Multi-workout today:
Nordic Trak - 30 minutes
Spin Bike - 60 minutes - First day of a 56 day bike challenge of 1 hour for 56 days in a row. the challenge is from my long time running buddy and now Deseret Shark, Tri person, Dianamal. She is great, has offered to give me swimming lesssons and be my coach for short triathalons. I may take her up on the idea.
Easy Run with Sylvie, 4.6 miles - snow packed trail, my legs were somewhat tired from all the cross training lately. Cardio was fine. It was so nice to get out with Sylvie and run again. The trail was snow packed and soft on the knee. Me and Sylvie discussed running the Boston Marathon this April as it will be my last opportunity. Sylvie has also qualified. I ran it back in 1996, 100th running. I need to make up my mind fairly quickly as the marathon caps at 25,000. If I do run it, it will likely be my last marathon. On the other foot, maybe it would be better to have my last marathon a "vacation" marathon in Hawaii. Boston is really not a "vacation" destination, especially in April.
Stay Kool, it will warm up some day, 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 | 10.00 | 10.00 |
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Spin bike 60 minutes, bench press, curls, side lifts. I may do some more cross training later in the day. Later in the day, another 60 minutes on the spin bike.
Yoga, as a male runner of many years, I am not very flexible. I spent about an hour reading a Yoga book, real men do yoga, and trying some of the moves. It is much easier just going to a yoga class and follow the instructor. We decided not to do the Boston marathon, Sylive has no real desire. We are going to Hawaii in October next year, already paid for the Air Fare and have the room reservations at the Hale Koa, 11 days. It will be a blast. This will be our 8th time going to Hawaii.
Knee report, knee no worse for the wear from yesterday's run. I wil likely run in the morning before work.
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 | 11.54 | 11.54 |
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First day of the Howling commando drop fat challenge. Goal, lose 10 lbs of blubber and flubber by end of Feububby Feb.
Off to a good start, spin bike 60 minutes, 21.54 miles converted into 5. 38 miles, good moderate hard effort, avg HR 150
Spin class after work with Sylvie, 24.65 miles, converted to 6. 16, total for the day, 11.54
Nice class, a couple of beginners came in, I hope they come back, they looked pretty beat.
Stay Kool, think thin, B of BS Rools out |
| Weight: 164.00 | 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 | 10.00 | 10.00 |
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Spin 60 minutes, bench press, curls, side lifts, balancing exercises. I spend two hours cleaning the basedment, 18 trips up and downthe stairs.
Spin class with Sylvie, only 3 people in the class, still fun. Yoga, good class, fun and hard, I won the prize for the least flexible.
Stay Kool, Namaste, Tired 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 | 12.27 | 12.27 |
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Early morning spinning, hill riding, 49.10 miles - Becky, leading the class had great energy and funny personality. Converted cross training miles, 12.27.
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 | | 11.77 | 0.00 | 0.00 | 0.00 | 245.29 | 257.06 |
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| Weight: 161.38 | Calories: 0.00 | |
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