| 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 | | 10.00 | 64.50 | 0.00 | 0.00 | 257.77 | 332.27 |
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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 | 7.50 | 7.50 |
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Swim at SHAC, cold cold water for an indoor pool, have to keep moving took 20 minutes ina hot shower to get back to normal. Swam 1.5 miles, 54 laps working on hip roll and breathing. I almost wimped out on the swim because of the cold water, stuck it out. Converted to 7.5 cross training miles.
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 | 4.00 | 0.00 | 0.00 | 18.00 | 22.00 |
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5 a.m, spinning at Deseret palms, spin until the first class at 6 a.m, then spin until the next class, almost 4 hrs spinning. My legs were getting a little tired, Steve O, great motivator, coach without knowing it, take every opportunity to get better, he simulated Gunlock and the Wall. 18 cross training miles, about 72 miles biking. It really helps to have someone get you motivated. Almost stayed for the next class, got kicked out and needed to wait if there was an open bike, headed home.
My second coach of the day, Sylvie says: were doing a brick today get ready, she ran and coached me for a 4 mile hard trail run up and down turtle wall. I got some new wave riders, first pair, better for rolling and landing on the toes, really made a difference, followed coach's techniques, ran the furthest in months without stopping, maybe there is hope. It was a beautiful Stg day, wow, what a great run in the red rocks, hikers, runners, climbers. Some ladies were coming down off the top as we were running up, they all gave us cudos saying impressive, pretty hard last hundred yrds to the top.
Feeling, feeling better about the prep, keep after it, and after it. The workouts just get tougher from here.
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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20 miles Mtn bike ride, up West Canyon and home, pushed it hard the entire time, fun to ride in the sun, SF is 98% betters, able to do alot of standing on the pendals.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 mile speed walk to Snow Canyon tool both and home, working on technique. Nice to get out in the day before heading home.
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 | 12.00 | 12.00 |
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50 miles spinning, 2 hrs, 15 min - nice effort, kept on the pedals to the metal. Kinda in a training funk, need to snap out of it, forced myself to workout today, some of the fun is lost. Maybe I will sign up for the Zion's century ride, maybe get me out of my funk.
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 | 3.10 | 0.00 | 0.00 | 10.00 | 13.10 |
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Speed walk with Milly, 13 min per mile pace - good effort, a couple minute of uphill running at 9 min pace.
Spin 2 hours, 40 miles - good effort, circuit weights.
Trying to break out of the funk, watched the biggest loser, a little mojo.
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 | 11.00 | 11.00 |
| Spin - 2 hrs, 44 miles - nothing special. |
| 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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NW center - one mile swimming, 1800 yrds - nice day for a swim.
Spin 21 miles - moderate effort, tire from the swim, fighting the water, the water is winning, going to a Master's swim class in the morning and another class on saturday with a Triathlon trainer. hopefully, some help can be gained.
BS Grand Funk 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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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coach Sylvie got me out, good thing, nice afternoon, JRP - north and then home, cheetah walked about half and shufle ran about half, the side of the trail, formally mud, was dry enough for me to get some running done. Nice get out, get Master Grand Funk out of a funk. Hopefully get in 20 miles spinning tonight.
Stay Kool, Master Grand Funk 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 | 15.00 | 15.00 |
| Swim class, coach Keena, 50 meter olympic pool, worked on rolling, - 2 hr spin, weights, crunches, wall squats, etc. Good day for Master Grand Funk |
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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 | 27.60 | 27.60 |
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Swim - Murray rec - 3 x 500 yrds, 10 second rest between setus - another 500 yrds working on technique - feel good - 4 hrs 30 minutes spinning, avg pace, 20 mph, sore butt, hard to spin inside, watch Phil beat tiger, yeah. Got the tough bike workout done for the 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 | 10.05 | 0.00 | 0.00 | 6.25 | 16.30 |
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Me and Milly, 5 miles - 3.5% grade, 13 min miles, nice fast walk, a few little jogs. The training is ramping up, expect a big week this week after yesterday.
Second date, same day, with Milly, she must like me, 5 miles, 12 minute mile pace, did more running on this leg, 4% grade, leg feeling better and better.
Spin after work, 1hr 15 min - saddle sore from yesterday, almost got bucked off.
The tough week moves on, expect to hit 100 miles this week, with running and cross training miles.
Stay kool, Grand Funk Out
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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 |
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Workout with Milly's sister, Silly, 24 miles, avg pace 22 mph, good effort, Spin on
Valentine date - spin class with Sylive, yoga with Sylive, takeout at Pei we - good spin class, spinning the wall in peanut butter, pants on fire sprint to the finish.
stay Kool, Grand funk 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 | 17.90 | 17.90 |
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Swim - 50 laps, converted to 7.4 cross training miles, about 90 minutes.
Spin 2 hrs, 12 min - converted to 10.5 cross training miles. day off yesterday to recover from yoga, sore.
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 | 5.25 | 0.00 | 0.00 | 5.50 | 10.75 |
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Cheetah run, speed walk with Sylvie, west wind a little cool, nice to get out in the day, gave it a good effort. 22 miles spinning at IM effort - almost bagged today, kinda in a funk again today, glad to get in the workouts.
Stay Kool, Grand Funk 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 | 7.50 | 7.50 |
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Swim - coaching class - tri geeks - AMFC rec cemter - coach keena - got some nice tech. tips, good to talk to tri geeks about Tris - going to meet up with the coach to ride 60 miles next friday, fix 60 miles of the STG IM course and then ride the zions century course on saturday, should be a couple of good training rides, hope it happens.
Swim - long lanes - Olympic style.
8 miles spinning, working out the kinks
Stay Kool, B of BS Rools out - kinda out of the funk now - thanks Devine |
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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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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 |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | 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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| 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 |
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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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| | Comments(5) |
| | 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
Stay Kool, B of BS Roolsout |
| Weight: 0.00 | Calories: 0.00 |
| | 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 |
| 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 | 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 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 24 min spin, shake out the legs |
| 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 | 17.00 | 17.00 |
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5 mile cheetah walk with Milly, 13 min miles, legs tired - good gage on run/walk the marathon.
After work - 2 hrs, 24 minute spin -
Assessment on progress - happy with the 14 mile run/cheetah walk this last weekend, more running than walking - jump to to 16 in two weeks.
Bike - learned a few lessons on hydration and nutrition on the bike and learned my limits pushing the pace - feel good about the bike
Swim? Hum, the unknown, keep working at it, improvement is at a slow pace. Do doubt, get out the lake before the time limit, very good outlook on the rest of the race. |
| 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 |
| Spin and yoga - darn yoga - tough |
| 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 | 5.00 | 0.00 | 0.00 | 11.00 | 16.00 |
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Me and Milly - 5 miles, avg pace. 4.7 mph - 12:45 min miles - nothing special, just signing with CCR.
33 minutes spinning at lunch, 22.44 mph pace - good hard effort
1hr 36 min spinning - cadence, watching the idol
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 | | 10.00 | 64.50 | 0.00 | 0.00 | 257.77 | 332.27 |
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