| 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 | | 31.90 | 14.25 | 10.75 | 0.00 | 155.19 | 212.09 |
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| Weight: 162.80 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.50 | 1.50 | 0.00 | 0.00 | 3.00 |
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Repeat hill workout with Tony the mountain goat, arrived at the gym, Tony was just starting ending his warmup on TM, asked what he was doing, 1% for 2 min, 2% for 2 min, back to 1% for 2 min, up to 3% incline as so on thru 7% incline, keep the pace during the entire workout at 8:34 pace. Very nice little repeat workout, highest HR 169 when at 7% grade, dropped back to 129 in about a minute after. Spinning fartlek and swimming does make a difference, keeps the cardio in shape, will try up to 8% next week, hills, speed work in disguise.
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 | 3.30 | 3.30 |
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Swim on - 27 laps, 15 free adn 12 back - convert to 3.3 miles
Good effort, need to goggles, leaker.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, ran in my new clown shoes, very cushioneee - kicked Sylvie's butt going up, she kicked my fanny going down, clown shoes may be the thing.
We started the run dressed for freezing temps as often have a head wind coming down the canyon, within 1/2 mile has taken off jacket and long sleeve shirt, running in shorts, nice run. The canyon was talking back today, repeating whatever I yelled. Nice to be in better temps and less air crud.
Stay Kool, B of bS rools out.
We also hiked a few hundres yards up the box canyon trying to spot a deseret tortise, no luck, just spotted poop.
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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 | | 2.00 | 1.50 | 1.50 | 0.00 | 0.00 | 5.00 |
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Run along Red Cliff Deseret Preserve, many rock climers, looks scary. Ran in clown shoes again, like them better and better. Slyvie kicked me on the downhill again. the last .75 uphill was like running stairs, red rock slabs lining accross the trail, ran as many as possible before stopping, 30 second break and go again, real hard workout and fun. Felt good about run up. We stood on the red rock ledge for several miles admiring the valley below, beatiful site.
After two days of trail running, becoming a convert, we are signing up for the 25K buffalo run.
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 | 5.00 | 5.00 |
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Spin 60 minutes, 120 ball crunches with 20lb overhead pulls, 3 X 2 min wall squats, 2 sets bench, flys and tricept pulls.
Good short hard effort
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 | | 0.15 | 0.00 | 1.00 | 0.00 | 6.11 | 7.26 |
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Little time, work hard, 1 minute warmup TM, 8:34 pace, then 1 mile 6% grade at 8:34 pace, nice effort on semi tired legs, spin bike 22.2 mph, 4.44 miles. Hope to get another workout afte work. My goal, get stronger and stronger legs, can't be fast, be the tortoise.
Goal, be able to run 5 miles at 7% incline, no stops at 8 min mile pace, simulate hills. Goal date 1 May - Second goal, place in my division in a running race again, some time this year. Ramble on, although the knee is trouble, no reason I can't work around the knee and get moving.
*Note, ran the 1.15 miles witout the knee brace, no trouble after.
Stay Kool, B of BS Rools out
Spin 1 hours |
| 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 | 7.25 | 7.25 |
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29 miles spinning, spin class, arrived early, good effort
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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TM, 2 miles at 9:30 pace, 3% grade, not my day, yesterday seems so far away, I believe in yesterday, without Lennon. I have a great black and white book of the beatles. Time marches on my friends, we thought the good times would never end, those were the days, without Archie.
Brick workout in the morning.
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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spinning wild again, good class, knees feel better, will run in the morning, come snow wind sleet dark of night, the run must go on!
Spin, weights, crunches - buying Xmas gifts, fun day, bought for Israel, 4 year boy on the angel tree, salvation army.
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 | | 6.50 | 0.00 | 0.00 | 0.00 | 10.00 | 16.50 |
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Mixed up Brick day - early a.m., ran 6. 5 miles along JRP trail, surprised to see a few runners this early in the morning. Very winter running mornng, went an extra 1.5.
Swim - 1 mile, 20 laps free and 16 backstroke, need new goggles, bought them today, worked on hip rotation and gliding, getting a little faster.
Spin 20 miles watching Army vs Navy, Army not so good.
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 | 6.00 | 6.00 |
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Spin 32 miles, weights, ball crunches, lite day, starting a diet today, hate diets. Goals to drop 12 lbs by painters half.
Stay Kool, B of bS rools out |
| Weight: 162.80 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 8.14 | 10.14 |
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Spin warmup - 12 minutes, 22.8 mph, 4.56 miles - converted to 1.14 cross training miles
TM - 2 miles, 6 songs, 3% grade, avg pace 9 min miles.
Later - more to come - 84 min spin - 28 miles, 7 miles cross training - watch bowl mania
Stay Kool, B of bS rools out |
| 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 | 6.17 | 6.17 |
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Short spin, lunch time, 22.8mph, 16 miles spin after work, bench press,
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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 | 1.75 | 1.75 | 0.00 | 1.12 | 4.62 |
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Nice little hill workout - warmup 1. 5 miles on the spin bike, hill workout with Tony
2 minute segments - 6.7 mph speed for entire workout - 2 min warmup - 2 min at 2%, 2 min recover, 2 mintue 3% and so on to 8% - the last rep was tough, try to 9% next week. I can't do speed work, but, nice to work hill hard.
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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Spin, weights, crunches, cold cold cold - heading south for the winter, a few days
Stay Warm, 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 | 5.10 | 5.10 |
| SHAC - swim 38 laps, freestyle, darn chorline, good workout. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 1.00 | 6.00 |
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Rain drops keep failling on my head, without, TM at STG rec center, who would have thunk it, rained straight. 4 miles at 9 min mile pace, 4% grade, recovery break, 4 quarter mile intervals, 7 min mile pace, 4% grade, 2 min recovery between intervals. I have not ran 7 min mile pace for years, felt good, will need to do more of these. 4 mile bike rcovery.
Stay Kool, B of bS rool 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 | 1.50 | 1.50 |
| lite spin |
| 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 |
| spin |
| 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 | 5.50 | 5.50 |
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Lunch spin, 22.6 mph pace, good effort, maybe more after work, brick day tomorrow.
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 | 10.00 | 10.00 |
| spin - boring, rain rain go away. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 2.50 | 0.00 | 0.00 | 0.00 | 5.25 |
| Early mornng run, ran along, pulled along side a lady running along the dirty (muddy) trail, good practice for Buffalo. Nice little |
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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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spin, weights, crunches, squats, cafe rio - may run a couple of miles later
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 | | 3.00 | 1.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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Xmas run with Sylive and Roxie, tradition before the kids and grandkids fill the house with xmas joy. I gave Sylvie two pairs of running shoes for xmas, one road and one trail, hiking boots, running jacket, socks, etc. I hope she never stops running, will not know what to get her for xmas.
happy holidays |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 | 18.00 |
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Dixe palms, arrived early, spin 1hr solo, then spinning class, ran West Canyon of Snow with Sylvie, good 8 mile trail run. Sylvie pushed me for the entire run, running when tired is always crazy fun. Seen two golden eagles as we ran down the canyon, one perched just 20 feet on a red rock legde above us, beautiful site.
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 | | 3.50 | 0.00 | 0.00 | 0.00 | 5.00 | 8.50 |
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Swim, SHAC, 33 laps free, three back, run with Sylvie to scout cave, 3.5 miles running, 1 mile hiking, very nice run.
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 | 10.00 | 10.00 |
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spin 2 hrs deseret palms, boring, nice to get a workout in raining sTG.
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 | 10.00 | 10.00 |
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spin again, darn weather, watched TV while spinning, called Tom and canceled our run, not much fun in cold windy weather.
Stay Warm, 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 | 19.00 | 19.00 |
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Last day of a great year, happy, love, great family, really appreciate my life and family.
Deseret Palms, 5 a.m., spin 1 hr before class, spinning class, kind of boring, spin another hour before another spinning class. I had heard on several occassions of the rock star spin instructor, well had to experience for myself. Steve O class started at 8 a.m, had already been spinning for 3 hrs, about 45 minutes before the class, holding fifty bikes, people started to arrive, now, funny thing, they were not warming up for spinning, not tuning their instruments, the were waiting for hte rock star to take stage, anticipation, awesome feeling, almost like waiting for a race, concert, or some big event to start, what the heck I was thinking, the rock star steve arrived, without nickel back, du rage, live strong warm up suit, STG irom man shirt, the crowd started cheering, what the heck, what the heck, no BS, the class was on. If a spin class video could sell, this would be the one. The spin class acted as one on Steve's command, like we had practiced this 100 times. Nicole, spinning next to me, was in awe, smiling, cranking out the workout, yes, I said this is the rock star of spinning, she said: we are a couple.
My favorit part of the class, take not prisioners, if your a new year resolutionist and don't keep it, be offended, we don't want you here unless you keep it up.
I hope that I get the change for another Du Rag Rock Star spinning class. Lastly, the next class was waiting in the hall for his next concert, 60 strong, wild.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.90 | 14.25 | 10.75 | 0.00 | 155.19 | 212.09 |
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| Weight: 162.80 | Calories: 0.00 | |
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