| 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 | | 12.25 | 5.00 | 0.00 | 0.00 | 236.74 | 253.99 |
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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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40 miles spinning, football, 6 x i minute planks, 4 x 100 rubber band swim pulls, 4 x 1.5 minute wall squats, one diet lime coke, 3 oreo cookies, one bottle vitamin water, two trips to the John, Sylvie directing me on ball core stuff - darn hard, shoulder stretches, boring day, except buying Xmas presents Spider Man stuff for two grand boys. Read an interesting last four pages of pose method book on Triathon training, right on spot with positive, focus on the moment, don't let negative thoughs enter, do not let you mind wander, focus on the next runner step, next pedal, next swim stroke, never let those negative thoughts enter before a race or duing the race. I think there is something to sports physcolilgy (if I could only spell)
Stay Kool, B of BS Rools out
Ordered a new pair of compression calf sleeves, amazon, using $25 gift card. More cow bell please |
| 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 | 17.10 | 17.10 |
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Swim, murray, 2500 yrds working on pull, looking like a needle, keeping legs up. good workout.
2 hrs spinning - good effort,
Nice start to the week.
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.59 | 13.59 |
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Good hard spin at lunch, 1 hr, 22.36 miles
After work spin, 36 minutes - 21 mph effort
Left leg is almost ready to run, this friday as target date, itching to get back out again.
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 | 10.25 | 10.25 |
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Swim 1 mile, low energy, was pooped, decided to do three X 12 laps with a 30 second rest between each 12 lap set, was pooped after the first and second set, was almost ready to quit, decided to swim slow and focus on form long arm stretch, to my amazement, swam the last 12 laps 2 minutes faster than the other 12 lap sets, interesting, form counts.
spin bike, 21 miles, 20. 5 mph effort. may do some more work tonight, don't know, baby sitting tonight.
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 | 12.00 | 12.00 |
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1 hour cyber cross machine, good effort, 28 miles spinning, avg pace 20 mph. Nothing special, may buy another Tri bike, used bike my sister has, she needs the money. It would be a very good Tri training bike, save the race Tri Bike, it is a Trek.
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 | 4.17 | 4.17 |
| Swam 30 laps, 1500 yrds before work. Nothing special |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 | 18.00 |
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Kearns pool, arrived at 5 a.m. swam about 22 laps before my coach Diana arrived, she worked me hard on some drills, gave me instruction on stroke, something may be sinking in, hope may be arriving for a faster and more efficient swim. Swim as a mile or a little more. Very happy with the improvement.
Ran 4 miles with Syvlie and Roxie, first run on the calf in 2 weeks, got sore with about 1/2 to go, Sylvie massaged it, helped, wore my new calf sleeves, helped, easy does it. Just nice to get outside and run. A guy a met a few weeks ago passed, Chris, and yelled at me, hey the Ironman guy, it was a good thing.
Spinning, 36 miles watching the Kona IM, really helped the time go by, converted to 9 cross training 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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44 miles spinning, good effort, avg pace 20mph
Circuit weights = 4 x 90 wall squats, 4 x 60 balancing on each foot, 4 x 100 rubber band arm lat pulls, 4 x 35 reps ball situps with 20lb weight over, 4 x 20 ab twists, 2 x 12 reps bench press, 2 x 15 reps flys with 20lb for each hand, 2 x slant board pull ups with 30lb each hand, 2 x 12 reps curls. 4 x 1 minute planks. Sylive things I had to add 3 or 4 core excercises to the circuit.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 10.39 | 13.39 |
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Early morning swim, 2600 yrds, 1.477 miles, converted to 7.39 cross training miles, working on keeping form when getting tired.
Run along JRP with Sylive and Roxie, in the snow, mud, slush, fun little run, Sylvie took pictures. nice to get out, seen DC and his daughter Carol, Sylvie took a picture of them and is going to send it to DC.
Spin 12 miles, good solid effort, coverted to 3 cross training miles
this may be an off week for training, have not decided.
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 | 13.00 | 13.00 |
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Hard spin 1 hr, 22 mph avg, another spin, total 52 miles spinning, circuit weights, good workout. Calf if 95% healed, yeh, back t running this weekend
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 | 9.35 | 9.35 |
| Pool, 1500 yrds, spin 21 miles, easy day, ready to run |
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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 | 5.25 | 5.25 |
| spin again, boring stuff, need a change, big time, |
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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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Run 5 miles with Milly and Tony, calf was ok until about mile 4, speed walks breaks, overal avg pace 10 min miles. spin 32 miles watching football.
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 |
| Swim lessons, 1 miles or close, about 22 laps swimming and the rest drills, tough drills, rolling from side to side, all kicking no arms, about drown, good work. |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Day Dream Believer, having a great run in the snow, happy runnrs all around, just cruising, best run in some time, I started day dreaming about winning my division at IMCZ, went down, not watching where I was running, sprained ankle, black and blue. Well, so much for day dreams.
Stay Kool, B of bS Rools otu
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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 | 5.60 | 5.60 |
| Swim 2,000 yrds, all arms, could not kick because of the sprained ankle, nice little swim, ran Ken and talked about the senior games. |
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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 |
| Mile swim Murray Rec. ok, no kicking with the sprained ankle. |
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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 |
| Badly sprained ankle, may not be able to run for several weeks, no biking? Positive side, more 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 | 15.00 | 15.00 |
| Dr appt, - severe ankle sprain, no running for 6 weeks, well, swim like a fish. Rather boring swim this morning, but nice to do something. Two hours 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 | 5.00 | 5.00 |
| 1 mile swimming, working on technique, form, floating, not drowning. Stay Kool, B of bS Roolsout |
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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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Swim at Murry Rec, 1 miles, nice swim
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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 | 5.00 | 5.00 |
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Swam a mile this morning, Murray Park Center. Worked on form the total emersion method half a lap and the Pose method the other half lap. The pose method seems faster, but wears me out more than the total emersion method. My Concern about the total emersion method, it may not work as well in rough waters as the pose method.
Swimming is getting easier for me, but, trying to hold the form together when tired is tough. I cannot wait until hitting a 50 meter pool.
Spained ankle update - swelling going down and brusing starting to go away, the bone scrap still aches. Anyways, should be good to go in another 6 weeks. |
| 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 | 8.04 | 8.04 |
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90 minutes spinning, good avg hard pace. 32.33 miles, nice to get back on the bike.
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 | 12.00 | 12.00 |
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Swim 1 mile, Murray Rec, spin 28 miles, circuit weights, squats, etc. Nice to get a workout in. Kankle is getting better, brusing is almost gone, still aches when the bone got scraped, but, less. Swimming, darn tough, will I ever get it?
Swimming seems to be like running, requires at least 4 to 5 days a week to get decent, and be consistent.
Working at it.
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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 | 15.00 | 15.00 |
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Swim 1 mile, high school team showed up, the coach let me finish the last 8 laps before taking over my lane. Melllllntal game, told myself I was only going to swim a half mile, and then kept going, Any thing that is tough takes a tough mind set. Keeping working on the mental game. More spinning to come later today. Kindof a lazy day around the house.
Stay Kool, B of bS Rools out
2 hrs spinning, 20.5 avg pace, sore butt, watching football
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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 | 11.00 | 11.00 |
| Spin 24 miles, circuit weights, swim 1 mile, always working on form. non eventful day |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 5.00 | 0.00 | 0.00 | 236.74 | 253.99 |
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| Weight: 0.00 | Calories: 0.00 | |
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