| 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 | | 26.75 | 30.35 | 2.50 | 0.00 | 198.20 | 257.80 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 5.30 | 10.55 |
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Cold moon lite morning, running with Cat, followed by a moon shadow. The darkness, the coldness, the fog rising off the river, the moon casting my shadow, the back drop of moon river with fog rising, no other creatures to disturb the morning. These mornings are special, may be weird for others, the loners of these dark runs know the peace, quiet and stillness that brings us back.
Back to earth - ran along the trail to 45th south and home, icy spots, some minor issues with the knee, brace too tight. Hopefully, do a spin class tonight with Sylvie, depends on how the trip goes to the dentist.
My kids don't think I am an old fart? Are they blowing smoke? My step son and his wife had no idea how old I was, they thought I was 50, not 59. I had decided to grow a gotee to make me look evern younger, maybe 40, we'll see how long Sylvie puts up with it.
Spinning class - crossing training miles 5.3
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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 | 3.00 | 0.00 | 0.00 | 2.50 | 5.50 |
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Brick - spin 30 minutes, run on Milly, 3 miles at 2.5% grade - 8:10 mph pace - tougher upper run. Slacking in workouts equals slacking in races, make the workouts count. Another Brick in the morning, swim - bike - run -
Legs are adapting very well to the bricks, keep building with those bricks until a tower of strength is built.
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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 | 7.50 | 10.50 |
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Tri-Brick - Swim 1/2 miles, spin class 20 miles and ran 3 miles on Milly
Swim - water felt so nice and warm, nice to get back to swimming.
Spin Class - getting more spinners as the outside biking ends, good effort with progressive hill intervals
Run on Milly - Ran 1.5 miles, stopped for a quick drink break and finished the last 1.5, 2.5% incline for the 3 miles at a 9:15 pace.
Today was basically a Sprint Tri, with a short break between venues. Feel pretty good about the conditioning given the time of year, trying to increase the treadmill running.
Goat report, growing in - cannot tell if it is a keeper.
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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 2 hours, 40 miles, convert to CX miles 10, curls, bench press and shoulders weights.
Great fun today, played with my grandson for two hours.
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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 | 16.00 | 16.00 |
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64 miles spinning, 3 hrs 12 min. 20mph, tired butt - I'll be glad to get back running outside in a few days. Colts are awesome.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 1.10 | 6.10 |
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Milly Miles - gut check, legs and body tired from yesterday's spinning, 5 miles at 9:45 pace at 3% incline. Spin 1.1 miles to get the legs recovered from running. Running is so darn hard in the winter, tough at 4:15 a.m. on the treadmill.
*Note, always befuddles me, one day you can run at a 8:10 pace, 3% incline and 4 days later you are lucky to run faster than a turtle.
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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 | 10.65 | 10.65 |
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Spin, 20.61 miles, 1 hour - , crazy weather. Spinning class, spiral hill workouts - 22 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
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Lite Brick day - legs tired, spin 24 minutes then ran 2 miles -
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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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ARc trainer - and spin - pushup challenge, came in second at 70 pushups
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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 | 1.10 | 0.00 | 0.00 | 13.50 | 14.60 |
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Spinning class, arrived 45 minutes early, total 35 miles - home spinning another 20 miles, may run a few miles this afternoon with Sylvie. The ice on the road and parkway is not too inviting for running. May need to break out my trail shoes.
Gottee report - Co-worker Inez - you look distinguished - what does the mean, must be better than you look like an old fart? Lady at the book store - you look familar? Admiral Zumwalt would be proud, first grew the gottee in the Navy.
Swimming - bagged the pool today - shoulder bugging me from the pushup challenge yesterday.
Sylvie has decided we are running on the parkway today, have our picture taken by Cameron and send it out with X-mas cards. I think it would be entertaining to run in shorts and a singlet.
Stay Kool, B of BS Rools out
Book Report - Just bought Stones into Schools - same author as Three cups of Tea (Greg Mortensen), hope the book is half as good and it will be great.
Running with Sylvie getting Cameron taking Xmas card photos, 1.1 mile, we raced Cameron home, he drove we ran, he just beat us by 30 seconds.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 6.25 | 13.50 |
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First Step on a winter wonder land - couldn't sleep 4:30 a.m. - adorned winter running garb - out the door expecting a couple inches of new snow, just a skiff of snow, enough to add a while pillow layer - the sky with cresent moon - white clouds shaping anything in your imagination - bestest run when my steps are the first for miles and miles on the pillow layer of snow.
First steps on the JPT- those runners who follow later in the day, what do they wonder about those lone steps in the snow for miles? What time did this runner run? midnight witching hour, break of dawn - was this runner man or woman, did the runner have a goatee? Was the runner a ghost snow runner? What do the steps reveal?
Those who like stats - not much take on stats - ran 7.25 miles, was going to stop at 5.25, added a couple of more miles - no bread crumbs needed - found my way back home. Off to the gym for a spinning class - 25 miles of intervals - good class - legs have a funny feeling - kind of like the feeling at 10 miles in a half marathon, your legs are getting done, but you push on and push on.
Upper body weights, crunches, pushups, wall squats - my legs are pretty well trashed by this reverse brick.
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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 - watching the colts play the broncos - go colts - 300 crunches, upperbody weights - 2 hours spinning. Sylvie bought new Rav4 yesterday, happy wife.
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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 | 2.50 | 5.50 |
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Brick - 30 minutes spin - 10 miles, hop off and ran 3 miles on Milly - 8:49 pace with a 3% grade. Knee felt good, wish I would have had more time to run. Much talk about sweat while on Milly, did may share of watering the equipment today. Hopefully, things will not start to grow, transformer TMs.
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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 | 10.20 | 10.20 |
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Early morning spin - 21.23 miles, after work spinning class 20.5 miles, convert to 10.2 cross training miles. IPOD went dead during the spin - boring ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.25 | 0.00 | 0.00 | 2.00 | 4.25 |
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MIlly Run - 2.25 miles, 3% grade - 8:27 pace, conversion chart puts this at a 7:47 pace. A little speed is starting to come back.
24 minutes spinning -
Hopefully, longer run in the morning.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Early morning run or ice skate running, slipping and a sliding along, Bird of prey, looked like Praire Falcon, eating a finch while setting on our back fence. Birds of prey come down the runner bottoms in the winter.
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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 | 13.50 | 13.50 |
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Rambling Post - Boring Read - not on the best blog list for today.
Spin again, spinning wheels, arrived at 5 a.m, spin 45 minutes before the class starts, good combo interval/hill workout. Class was somewhat boring, getting tired of spinning. We had 6 newbies in the class today, the New Year's resolutions are starting, hope they stick with it.
Break in spinning - wrapped all the X-mas presents I have bought - took about three hours, nice to be done. Family X-mas party tonight, should be fun. Sylvie is getting running gear - sports bra, arm warmers, two running dri fit jackets, biking shorts, socks and a year gym member ship. She is way spoiled. I bought my step son two tires for his truck yesterday, x-mas present, he is a sad case, his work really slows in bad weather. Anyway, ramble on and on to no end.
Spin again, 1 hour, total 52 miles for the day, one set - curls, bench press, shoulders - 1 min. wall sqat. My lack of motivation was fed today by a trip to Great harvest - brownie and cookie today, the Tri girl was not working today, she is fun to talk Tris - miss running gab.
Someone mentioned crap on their blog today, probably Kelli, well, tired of weather cold as dog crap. Frozen dog crap on the parkway trail that is.
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 | 12.00 | 12.00 |
| Spinning, 48 miles - nice avg. workout. Temp inversion, crappy air, may run real early in the mornng. Prairie Falcon back, landed in our back tree, has return each winter the last 4 years. Family X-mas party was fun last night. 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 10.10 | 15.35 |
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Reverse Tri Brick - Fog/Inversion run 6 a.m, air tasted like metal. 5.25 miles - ok run to 45th south along the JRP and home, nothing eventful, no other runners, people or creatures. Upon arriving home, quickly jumped on the spinning bike for a 20 mile ride, 1 hour. Finished the Tri back going to the Murray Rec center, swam 1.1 miles in 64 minutes, backstroke with 2 laps free style. The cutoff time for the STG iron man swim is 140 miles for 2.2 miles. If I could maintain the same pace as today, would make the cutoff time. Total time working out just short of 3 hours.
Wa Wa report - knees are arch, don't like the cold weather.
Goatee report - my kids like the different look
Sylvie puppy surprise, took Cameron with me and picked up the puppy, bought food and took her to Amber's house. The little, big puppy (standard poodle) immediately peed on the hardwood floor. It has been tough to keep this from Sylvie.
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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 | 5.35 | 5.35 |
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Did not feel like getting up early today, dragged out of bed. 30 minutes at 20.1 miles per hour, next 30 minutes at 22.72 miles per hour. Last 30 minutes almost race effort, race effort is about 24 mph on the bike for a sprnt TRY. Total miles 21.46, convert to 5.35 cross training miles.
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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 | 2.50 | 0.00 | 3.50 | 6.00 |
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Lazzzy again - almost bagged the workout - 10 miles on the spin bike moderate pace, before work - lunch time workout - adorned my ugly running outfit (ready for the trash) ran two miles on Milly, 7.1 pace at a 3% grade converts to 7:47 mile pace, hopped off, rode the bike for 4 miles, hopped back on the treadmill and ran half mile at 8.0 pace at 3% incline - converts to 6:58 mile pace. Avg HR, a 159 - What will be built with these bricks - tower of power.
Once a Runner, what I think about while I'm running - no apology needed - Once upon a time, there was a runner, who would not recognize a runner unless they could run an 8 minute mile, this runner thought they cast a big shadow - the shadow now only appears by the grace of the moon. So goes the cycle of life and running - keep after the chase.
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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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow running - about three inches - ran along the Jordan Parkway 4 miles north and home. Snow running is fun, tough, easy on the knee. I seen one other runner when entering the trail, said hi and moved along. The run is described in many ways - lone calm snowy run, tough as heck picking up the feet with every step, beautiful snow covered trees. *Note, did not stop durning the run - work on that mental and physical endurance.
I may spin and lift weights later today, chores need to be done - shoveling snow, last minute X-mas shopping, wrapping a few presents, eat an eat some more and read a few blogs. I may work on my running scrapbook, I am two years behind, start a new book, either Stones to Schools or The Time Traveler's wife. Lastly, call a few freinds and wish them Merry Christmas.
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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 2 hours - cross training miles 10 - upper body weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Gym workout, 1 mile run treadmill, warmup for spinning, 3% grade, 9 min,. pace.
42 miles spinning, hill intervals, good effort.
The Sylvie surprise, standard poodle puppy for Sylvie went well, she has named her Roxy, has had one accident, very sweet puppy.
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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 |
| Spinning 1 hour - low key day. Low energy Hopefully, re-engergize 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 | 9.50 |
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Gym Ratting It - Early morning wakeup, 4 a.m., took the puppy outside for her business, had to chase her around the yard, may count as some running mileage? Off the gym - ran two miles on Milly, 3% grade 9:30 pace, spin class 25 miles. Good class, somewhat boring, clicks in the monday class, who is this goatee guy busting in? Anyway, instructor was good. Went swimming and was kicked out after 9 laps my the high school swim team. I would have liked to swim another 45 minutes, anyway, so goes the day. Almost too darn cold to get excited about outside running, wimpppy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 | 15.00 |
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TRy Brick - bike, swim, run - spin 1 hour, pool 54 minutes to swim 38 laps - a little over a mile, 5 miles on Milly, 6.1 speed - increasing .1 each mile for last mile at 6.5 - miles all at a 3% incline. The last couple of miles were tough. Happy with the workout day -
Goatee report - now looks like I have had it for years -
Puppy report - 2 accidents - goes potty on command outside if I remember to take her out each hour, very cute and cuddly - Sylvie has already taken her running for a 1/2 mile and she caught right on. It appears she is going to be a great runner and kick some dogggy butt or just smell doggy butt.
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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 | 10.25 | 10.25 |
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Legs trashed, almost bonked, dig deep, feel the burn, take your turn in the barrel. 5 a.m. spin class, arrived 45 minutes early, 33 miles of mostly hills. I make run, swim or ride more later in the day depending on the puppy. Lucky, the puppy is pretty well potty trained, only two pee mishaps, no poopy stuff, yeh. What am I training for? Good question, be ready when the next challenge comes.
Upper body weights, 200 Exercise ball curls, 24 minutes spinning.
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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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Early morning swim, 5 a.m. - low energy morning - 1 + miles swimming, note, cannot count laps very well when swimming, so, if I lose count, do the lap over again, likely swam an extra few laps. Expect to spin a couple of hours later today. Biggest loser (me) starts tomorrow, lose this fat belly, stop eating like a pig. Official weigh-in tomorrow.
Spin 108 minutes while watchin AF kick butt on Houston, go MTW.
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.75 | 30.35 | 2.50 | 0.00 | 198.20 | 257.80 |
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