| 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 | | 32.55 | 15.62 | 0.00 | 0.00 | 249.55 | 297.72 |
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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 | 13.00 | 13.00 |
| 1 mile swim at Shac, 32 miles spinning, Steve O spin class - nice workout. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run with Sylive to Turtle wall, nice to get back for a run. Bought Sylvie a Mtn bike, too cold to ride, nice bike.
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 | 1.00 | 1.00 |
| Circuit workout |
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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 | 15.00 | 15.00 |
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60 miles spinning, nice avg pace. 20.2 mph, right on IM training plan. sore butt.
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 | | 5.00 | 0.00 | 0.00 | 0.00 | 8.50 | 13.50 |
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Five miles speed walking with spurts jogging, avg pace 13.3 mph. 12 miles on the spin bike. SF feeling much better.
spin class with Sylvie - good hard class, feeling a little tired after the hard workouts yesterday and today.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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Swim 1 mile at NW Purpose Center, nice pool, good swim, happy Brent. I think I can, I think I can.
Treadmill, include, speed walk and job 3 miles, easy does it, 8 miles spinning incline.
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 | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
| Early morning spin, 24 miles - way am Noon workout, 1 mile speed walking, 12miles spinning, goog hard resistance effort. Avg pace 22.6 mph 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 | 12.00 | 12.00 |
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Spinning, 28 miles, good effort, 20.5 mph. Swim later today.
It is later, 9 X 200 sets, 15 second rest between sets, I am pooped. My coach Di, is now giving me workouts. *Note, really like the NW MPC pool.
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 | 0.00 | 0.00 |
| Rest day - have worked too much, |
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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 | 15.00 | 15.00 |
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3 hrs spinning, watching footballl, good even effort, increased the resistance each 30 minutes to simulate getting tired or uphill. I was sore yesterday, soreness gone today. Official IM training plan starts next week.
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 | 16.00 | 16.00 |
| 44 miles spinning, avg pace 21 mph, good effort. Time trial 1 mile swim, I am exhausted, 55:31, wow, am I slow. I needed to set a benchmark for improvement, swam the whole 36 laps without stopping.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 6.00 | 12.25 |
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Early morning speed walk - lite snow flakes, good vibes, nice to get out in the dark and quite. 5.25 miles, north along JRP past the never bear. Tried a new pair of New Balance shoes, rub spot, darn. I had one lady runner pass me in the dark.
1 mile speed walk, treadmill, 13:50 pace, 3% inclince, 24 miles spin bike 20.5 mph avg.
Easy day, somewhat tired ramping up the training.
Stay Kool, B of BS Rool sout
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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1250 yrds, partial master's swimming class - working on form, grabbing the water, high elbow, reach out, breath, rotate hips - do the couchy couchy, some much to remember.
Fun to talk to a couple of Tri Geeks
32 miles spinning - watching survival
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 | 8.00 | 8.00 |
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Lite Day - 90 minutes spinning, 20mph avg pace, letting the legs work it out.
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 | 9.29 | 9.29 |
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20 miles, spinning, medium hill ride, trying to simulate the ride up to Gunlock. Funny thing at the gym, a young lady was doing all these exercises with a soccer type heavy ball, back and forth in front of me for the whole hour. Speed walk 4.29 miles, 13.5 mph pace, added a thin insert to the right shoe, seemed to help, jogged a few types during the walk.
Myself and Sylvie spent 3 hours tonight getting Xmas prensents divided. We pick up things all year long for the kids and grand kids, things the kids do not expect. It makes Xmas more fun.
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 | 4.00 | 4.00 |
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4 X 12 minutes spinning, circuit workout between spinning sets, bench, flys, rubber band swim pulls, ball cruches with 20lb weight, 90 second wall squat, curls and lats.
Nice easy day, spent the morning putting together an xmas present and putting tires, tubes and valve extenders on the zipps. Now I have the hang of it, should not be too hard next time. The wheels are so pretty.
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 | | 6.20 | 0.00 | 0.00 | 0.00 | 10.11 | 16.31 |
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Swim 3 X 500 yrds, 30 second rest between sets, 13, 15 and 16 min, slowing down, need more endurqnce work - swam another 500 yrds - breast, back, fast, etc.
Chetta speed walk with coach Sylive, north on JRP 3.1 and home, good effort, hard to speed walk for 6.2 miles, hammy a little sore, avg. pace 15 min. mile - goal to be down in the 13s, ran some along the dirt, SF is getting much bettter. Hope to get back to running more.
Spin bike - 1 hr watching Tebo - 18 mph avg.
Summary, very good day starting the IM training plan, really appreicate a supportive wife.
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 | 15.00 | 15.00 |
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44 miles spinning, avg pace 21 mph - good effort, IM pace ride. Legs feel good, breathing good, food good, life good, good good.
After work, 16 mile race pace spin, core excercises, rest
Stay Good, 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 | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
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I was going to record these miles and easy miles, well, cheetah walking is tough, 14 mph avg pace, my likely marathon pace. Goal, get the pace down to 12 min miles. Swim workout later today.
3 months with no running, muscles are sore working those running muscles again.
Mile swim, 12 X 150 yrds, low energy today for whatever meeting.
Counting laps, seem to always lose count, swam extra laps again today, either 3 or 6 extra laps.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 | 13.25 |
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Hill work, bike, 35.5 miles, 12, 13 and 14% grade, good effort, another hour to go later today. Total 53 hill miles spinning, 2 hrs, 30 min. - cross training miles 13.25
Stay Kool, B of BS Rools out
Juggling workouts this week, holiday is playing havic with the schedule.
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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 | 8.62 | 0.00 | 0.00 | 0.00 | 8.62 |
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Cheetah Walk, 14 min miles, treadmill - 2 hrs -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | 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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1 mile swim, 2 x 500 yrds, 16 laps working on form, tired today.
1 hr spin, weigths and circuit.
Got the oil changed in the truck, read the part of the Joe Friel training bible, had an awakening, must replenish, protein and carbs when working out. I have not been good about this part of training, mixed up some exelecrade and drank during hte spin, lesson learned.
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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2 hrs spinning, good 20mph effort, first week on IM training, self grade B, need to improve on the swimming workouts, goal to complete all workouts next week, did not complete the 45 minutes non-stop swimming after the 500 sets. Holidays aslo contributed to the decrease in time to workout.
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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
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Xmas run - 4.1 miles, JRP, nice to get out, xmas with the kids and grandkids was beyond great.
Stay Kool, B of BS rools out, off the radar for week, southern exposure. |
| 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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2 hr spin, hill workout, good effort, IM pace.
Stay Kool, B of BS Rools out
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| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.12 | 9.12 |
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Swim Shac, 2200 yrds, good effort, worked on form, long body, flip drills.
Ran, speed walk, trails Turle Wall, fun hike/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 | 10.25 | 10.25 |
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Spinning thru two spin classes, good hard classes leg by Running and Tri geeks, like boot camp. Lady Marine Nicole, was surprised me staying for both classes.
*Note, nice to get a great comment back from K-Power - every kind word is not forgotten, gives me more motivation.
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 | 6.20 | 6.20 |
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2500 yrds, 50 aps - SHAC - wow, that pool is chilly - if you stop for a minute you start to get cold, keeps you swimming to stay warm. I tried water socks this morning, see if they would help, no way, just got water logged, maybe there are better ones, but, no way ray.
Hopefully, Mtn biking later today with Sylive, bought her a real nice mountain bike for XMas.
Awaken - maybe, kept watching another guy swim today, he was moving very slow with his stroke, but, going much faster than me, tried a few laps with slower arm turnover and catching water, yeh, it did help, still may get a couple of swim lessons. A lady in the next lane, being kind, I think, said - you have the endurance, you need help with technique, get some lessons.
Stay Kool, B of BS Rools out
Mtn bike up West Canyon with Sylive, fun ride, she did well for her first ride, a great bike makes a difference. |
| 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 | 19.33 | 19.33 |
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Spin ON - 5 a.m, spin - good IM pace 20mph even pace, 6 a.m, - spin class, mainly uphill intervals, good class, 7 a.m, keep spinning another hour - same as first first hour - good IM pace - 20mph high cadeance - 90 to 95, 8 a.m. spin class with the Master spinner, Steve - very high motivation, good music, really works the quads, jumps, intervals, heart rate, my top rated spin instructor of all time, well, all the classes I have been in. Makes a differeance to the the spin master an Iron Man, sub 3hr mararathon, etc. 5 second then 3 second jumpst for a couple of minutes at then end, really tested you fitness.
Nutrition and recovery - drank Accelerade, with protein, worked on active recovery, really seemed to help, could have spun another hour. Water bottles, need some easy to drink out of, keep looking.
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 | | 32.55 | 15.62 | 0.00 | 0.00 | 249.55 | 297.72 |
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