| 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 | | 0.00 | 28.10 | 0.00 | 0.00 | 57.77 | 85.87 |
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Swim, Murray Rec - working on rolling the hips and not lifting head, good workout.
spin one hour, moderate hill effort - 140 ball crunches with 20lb weights, 4 x 90 wall squats, 4 x 100 rubber bad lat pulls, abs rotations 4 x 35, balancing thingee, 4 times.
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 | 11.00 | 0.00 | 0.00 | 5.00 | 16.00 |
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Cheetah speed walk - 2 hrs, 20 min - 11 miles with Milly, lucky to have CCR, the Silver Bullet Band, Lady Ga Ga and ACDC, or I would never last for such a boring workout.
This is an interesting workout in regards to time, I hope to have at least 7 hrs to finish the marathon portion of the IM, hope to run as much as speed walk, but, never know given the knees.
Swim, NW center, 36 laps, 1 mile, worked on form, nice pool
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 | 11.00 | 11.00 |
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Spin, hard spin, 1 hr, 22.74 mph - spin class - total 44 miles - yoga class.
Yoga, yogie, yo - tough class, hope it helps with flexibility for swimming and planks.
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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| MIlly, me and milly, gone silly, 4.6 mph - ok - off day today and tomorrow - lite workouts. 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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Swim 1800 yrds, 1 mile, not my best day, but, toughed in out, about 55 min to swim the mile. 4 swims in 7 days
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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STG run, west canyon, 14 miles,mostly jogging, fun day, had Sylive, Cameron, Di and Sue along for the run, good training weekend. Avg. pace still slow, 12 min miles, but, out there.
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 | 26.77 | 26.77 |
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Start of the big training day, met the coach Keena at SHAC, about 9 of us swimming before the double loop around gunlock, Im course swam I mile - good effort.
The bike ride - wow, what a ride - grueling fun - we started at chuckwalla red cliffs perserve - Keena led the first 15 miles over to the intersection Utah hill and split to gunlock, as we reached the split, about 50 bikers all decked out in Red rock jerseys, fancy bikes with aero wheels, pretty impressive, one guy in our group said; never seen so much carbon and spandex at the same time - they headed up towards Gunlock as we stopped for a couple of seconds - Keena says - you guys go catch them, well, I led the pace and we passed everyone of them before gunlock - bad luck, one of the red rock riders said to his group, lets pick it up they are passing us, he hit a patch of gravel and went down.
This is a tough ride, big hills, road with Roary up the hills and over to Veyo, waited for the rest of the group to catch us, hooked up with Sue and drafted the rest of the first loop - everyone made the first 43 mile loop fine. The second loop, Keena told me to take the lead, led for a few miles, she and Roary took the lead and left us, very strong bike riders, she is sponsored and races Tris all over the country, doing a Half IM in Porto Rico in three weeks. The second pack was me and Sue, Di and Cameron were behind us. Sue left me on the wall, I rode the first loop too hard, recovered on the downhill to Veyo and road solo the rest of the way, total of 87.4 miles, sor neck, legs and sun burnt nose.
The tale goes on - Cameron, 24 year old, his first ride on the Cervelo, bonked big time on the second time up the wall, he blacked out and fell over, luckily, Di was not too far behind him and called for help, Sue drove back and picked him up, he was quite embarrassed to be the young stud and bonk, good learning experience for him.
The ride down bluff from mile 11 of the marathon was scary fast with side winds and traffic, not for the faint of heart. Speeds close to 40 mph in some spots.
Lessons learned from the ride - respect the hills, eat and drink more, coast more on the downhill and save the legs, practice on high cadenace to keep the legs less tired. All in all, much learned and leassons to apply. Di road 103 miles, the others road a out 84, except for Cameron.
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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 | 28.10 | 0.00 | 0.00 | 57.77 | 85.87 |
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