| 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 | | 31.15 | 34.70 | 3.50 | 0.00 | 125.00 | 194.35 |
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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 | 4.75 | 4.75 |
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Spin, 60 minutes,moderate effort - 300 crunches
B of bS roolsout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 7.00 | 12.25 |
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Early morning - running with a moon shadow, without cat, nice morning, temps getting a little warmer. Hopefully, spin class tonight.
Spin, arrived early, spin instructor let me crash the first class, stayed for the second class. Spin 28 miles, good effort, up and down saddle work. Legs still a little trashed from the race.
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 | 4.00 | 4.00 |
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Lite lazy day - upper body free weights - 200 crunches - motivation - need a spark to get me going again.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Lunch time run outside, whatahey, ran with Dianamal, shorts, tee shirt - first lunch time run in many months, nice to run with an old running buddy. I started her running marathons 10 years ago, she is now a Tri Geek. Good to talk about old times. I usually don't mention pace, toooo slow, 8:50 pace.
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 | 14.25 | 14.25 |
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Spin like crazy day, gym 5 a.m., 90 minutes - 34 miles - good effort, boring class - went homeee for Sylive, went to the 8:30 class, 23 miles - total 57 miles - not quite as boring with Sylive there and Jarid talking about St.George, 100 miles and Duathlon.
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 | | 6.20 | 0.00 | 0.00 | 0.00 | 10.50 | 16.70 |
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Early morning run, nice morning, a few ice patches on the trail. For a change, seen half a dozen runners, three running 7 min. miles with ease, talking and almost singing. The others, were running at a workmans pace, hoping to reach whatever the goal - written effort in their faces. No singing for me, but, no workman effort, more of a purpose of thougt - leg turnover with the lightest touch possible as my feet met the ground.
Without much of a break, heading to spin class, did two classes back to back and arrived early, 42 good hard hill climbing hours. The spin instructor, build you quads my staying in the saddle when climbing.
B - think -ego - wore my 100th running, Boston marathon jacket today for spinning, only wear it a few times a year. It always promps a few questions and brings some attention. It is not good to boast too much, wearing the jacket is a boast. Maybe my ego needs a jump once in a while, remind myself, that you may have knee running problems, but, effort is not one of them.
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 | 4.50 | 4.50 |
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Recovery spin class with Sylvie, she kicked my butt - this week to be a tough workout week, with 70+ running and cross training miles -
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 | 4.00 | 3.00 | 0.00 | 4.00 | 11.00 |
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Nice early morning workout - Ni, Ni - my grandson has heard the adults saying nice cat nice dog, now he says Ni, Ni Ni whenever he sees the cat or dog. Back on track - spin good hard 12 miles at 22mph pace, good effort - hopped on the treadmill, 3 miles at 2.5% incline, 8:27 pace.
Rememdy update - bought some small patches as Cosco, made in Japan, put one on my knee, darn if my knee didn't feel better this morning. Hopefully, get another workout after work. Yea - Sylvie - she waited for me to get home, ran 4 miles in shorts to 4800 so. and home. Roxie ran with us, Sylvie had enough after a mile, she is a puppy, she ran with me the next 3 miles, she wanted to chase birds, roller bladers, runners, dogs - she is a handfull, only about tripped me twice. it was fun to run with Sylvie, makes me run harder to keep up.
2 A Day - now when was the last time that happened?
Love and hate relationship with Cosco - $184 - whatahey?
Stay Kool, B of BS Rools out
B-thinks - "Ni Nee" -tranlates into "Nice Ice Cream" - todler talkee lesson for the day. |
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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 | 12.75 | 12.75 |
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Spin on and on, then on again - Well, do what you must - Spin 1 hour before work - crashed the spinning class, 30 minutes in - as soon as I entered, the instructor, Tina, looked and me, laughed, says this is a chick only class and we are playing girl music- I said, on my, you have likely play girls just want to have fun 5 times already. Well, it was on after that, 13 women and me in the class, "Axe to Grind" her handle as a roller derby gay, said the place reeked of estrogen, and the ribbing went on and on, I was gay, couldn't keep up, they had fun giving me the business. BS Rools is always up for some fun poking - gave it back, when the class was done on a very hard standup hill, I said, when are you girls going to pick up the pace? It was funny, the two gal spin instructors each gave me a laugh and a high five as they left. Now the rest, 4 guys, regulars in the next spinning class were giving me the business outside the class, pointing, etc. Well, it was fun.
The workout, total 51 miles, today, 12.75 cross training, 2.5 hours in and out of the saddle.
B-think - my step son cleaned the garage, found a savings bond issued in 1978 and old pictures of me and my girls, and our dog Baily about 20 years ago atop Granduer peak with snow covered peaks in the background. On the hike back down that day it started a wet snowing, the trail was muddy as heck, we slipped fell several times hurrying down the 6 miles, we were a mess, my car was a bigger mess after hike. I was a single father with my two girls for about 5 years, raising them during teenage years, good memories and I hoped that I helped them along, they both are college grads and have great jobs. (RN and radiation therapist)
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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Snow Canyon, West Canyon run - with Sylvie - started the run with both of us having low energy, we had been working in the yard all morning pulling out old bushes and planting 3 Mexican Fan Palms. We also put rocks around. Back to the run - nice run up the dirt road 4 miles, the run is rollers going up, nice pretty run.
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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Took Roxie with me to Snow Canyon, ran 2 miles up and then back. Roxie was not a happy puppy on the way up, strong cold wind from the north. She was happier going down as we seen two cotton tails she wanted to chase.
B-think - fixing up a house and working out do not go well together, tired, sore, etc. for the last several weekends. Now we are 99% done, bought a fitness pass to Deseret Palms, checked on the Sand Hollow Acquatic Center, I am ready to get back into routine, about time.
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 | 6.00 | 6.00 |
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Spin - 60 minutes - 22.10 miles - good hard effort - cool down 1.9 miles
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Caffeine - not good stuff - over the years, have quit the stuff several times only to relapse. I am back off the caffeine today - my knees feel better, better mood, etc. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 7.00 | 16.20 |
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Whatahey - took my truck to the dealer this morning, working from home, transmission and $400 later- back to running, took Roxie, our puppy, three miles to the never bear and home. She is a wild puppy, wants to chase birds, runners, etc. she will take some training. I had several women say, what a pretty dog, nothing about the pirty runner. We might have seen a blogger today, should have asked, looked like maybe Teena with short hair, wearing St.George shirt. After getting back home with Roxie, went out for 6.2 miles , 3.1 north and back home, very nice day, blister starting on my right foot, darn socks.
Spin 84 minutes - moderate effort - 400 ball crunches, free weights, hamstring ball exercises, 1 wall squat - back to basics.
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 | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Last morning - bugs me all day when missing a workout - decided a spin class was in order, arrived early and the gym, rode Milly for two miles, 9 min mile pace, 2.5% grade, practiced fast stride turnover, need to keep working at it, lessens the impact, but, darn hard to master. Really build up a sweat, ran over to the spin class, last one in, the instructor said Brent thinks the world revolves around him, well, I do have the moon, with Cat. Kelly often gives me the business about running, etc. He is a super biker, not a runner.
Spectrum 10K on saturday, hope to finish before dark and not last.
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 | 10.00 | 10.00 |
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Deserte Palms gym - 30 minute warmup waiting for the class, first time at this gym. The lights were turned off, purple hase lights on, those in white looked kool. The instructor, good hard workout, up and and down the entire hour with 15 second breaks, not waiting for the faint of heart, another 30 minutes after the class was done. Upper body circuit weights, free weights, good hard workout. Now, with a race tomorrow, was this smart, well, maybe not, but my body should be use to back to back hard workouts.
Stay Kool, B of BS Rool out |
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| | Race: |
Spectrum 10K (6.2 Miles) 00:49:17, Place overall: 202, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 6.00 | 12.20 |
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Prelude to the Race Report -
Your not a real runner unless you can run 8 minutem miles, I was much younger and full of it when I uttered those words. I have since learned the individual challenges that cannot be measured by time or place. For a moment today, I was a real runner for the old B of BS Rools and for the updated, hopefully wiser, B of BS Rools.
Almost exactly two years to the date - ran my last race under 8 minute miles, the Moab 5 miler, ran a 34: 29 and won my division. Little did I know at that time, my running would be turned upside down, knee surgery, cartlidge gone in the right knee. As the last two years have gone by - more biking, less running distance, but, more running with purpose, a few TRIs, dus, etc. I have often commented to Sylive, who has put up with my ups and downs, may never run a race under 8 minute miles again. We have ran liklely 20 to 30 races since Moab two years ago.
A few things happened this last week before the race: Clay was going to kick my butt if I did not kick butt, Tom offered me the the short of why we really run, Devine Miss M sent the sweetist best wishes ever, and the Quiet Prirate had my back . Well, with those blogging buddies, I was committed to do my best, let it all hang out. Funny thing, felt no pressure.
Pre-race -Aleeve the night before, knee patch, bio-freeze in the moring, muscle milk and another knee patch.
Bus - the bus ride was pleasant talking to Colleen and Harry, they both won their division.
Pre-start - two potty stops - met Mike, Mark and Misfit, and Chad L, felt like I have known Mike for 10 years. Mike and Mark had a PRs - 500 commando points to both of them.
The start - Mike warned me to move up front, if you get behind after the first mile where the course funnels runners from off the road, just above the middle gaurd station up Snow Canyon, to the paved trail, the trail is narrow and can be difficult to pass on, especially if runners are running two abreast. With that in mind, the count down to the start, 9, 8, 7 ....
Like every race, the first few rows were off like wild horses, everyone trying to set a 200 yard PR. Mike and Mark, Harry and Colleen, were gone off like a shot. Sylvie got hung up behind a couple of runners, I passed her a few yards after the start, she passed me back at about the 1/4 mile mark. (*Adorned my Garmin in a race for the first time in over a year, maybe the ecouragement from my blogging buddies got me with it). I hit the first mile in 7:31, slow for how steep the road, just could not take then pounding on the roads, Sylive hit the first mile in 7:20. First thought after the first mile, hum, 29 seconds under 8 min miles, could I hang one, well, decided right there, give it you best to hang and hang on. The second mile was up and down rollers, got caught in some traffic, ran an 8 min mile, the third mile, started passing runners who when out too fast. My stride seemed smooth and reckless, maybe I can hange on. Hit the 3.1 mile mark at 23:50, almost 1 minute under 8 min mile pace, now the real work was soon to srart, 3. 5 up to about 4, good uphill grind, lost a few seconds to the pace, hit mile 4 at 31:30, keep pushing, using other runners, picking someone to catch and pass, a very good mental and confidence boost, keep picking runners off, hit mile 5 at 39:50, wow, gut check time, two hill grades, have given time back to the course, mile 5 to 6 had another grinder uphill, about 5.7, turned downhill looked at my garmin, about 15 seconds over 8 min pace, really pushed the last half mile, kicked to the finish, well, I'll call it a kick. Yea, under 8 min miles, real runner again for a day, and for as long as I run. 19 seconds under 8 minute pace. It was nice to be 202nd out of 720, nothing like the old days, but, everyday is the good old days when running.
I have a real sense of relief, happy, felt like a competitor again, just felt good.
Sylvie had another outstanding race, considering her problems over the last few months, 5th in her div.
Post race, talked to Mike about his race, shared some learned wisdom about running, Met his wife. Also talke to Mark and Misfit, sorry we did not hook up for a bike ride, likely my fault for not getting their phone number.
Post race cool down, 24 mile bike ride along Snow Canyon Blvd, climbed Snow Canyon over the top and down the Marathon course road. Nice hard effort after the 10K.
Sore spots, butt - calf, shins, quads, etc. shall soon pass
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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Easy run with Rox, forgot my knee brace, nice t run in St.George before coming back. Tough work week ahead, may not get much working out.
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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Spin, a few hot spots from the race, 60 minutes, upper body weights, 100 crunches. Nothing exciting, back to the grind, next race the SLF half marathon next month.
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 | 9.75 | 9.75 |
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Spinning wheels again, 12 miles before work, 27 miles spinning classes, hopfully, run tomorrow morning, legs seem to be recovered from the race. Nothing exciting, going to Dixie Palms this weekend, son-wife and grandson coming down for the weekend, should be fun, hope to run 10 miles in west canyon on friday and two hour spin. I am not an old goat yet, I love kids, so, I am not an old goat.
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 | 2.50 | 0.50 | 0.00 | 3.00 | 6.00 |
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Worry, Worry, Worry, - missed my run this morning, worried about work stuff, was going to skip the day, felt so darn guilty - flabby, lazy - etc. Went to the work gym, bike 12 miles at a 23.11 mph pace, good hard effort, with tired legs, hopped on Milly, ran 3 miles in 25:11 minutes at a 3% grade, speedwork in disguise. Speed work, have done none in two years, ran the last half lap at a 6 min mile pace, felt good to run faster again. I am going to make it part of every Milly run, more leg speed.
B-think - Burt and must be related to the Burt of Burt and Ennie |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 8.00 | 0.00 | 0.00 | 9.00 | 19.10 |
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Early morning spinning at Deseret Palms, 1 hr, 51 minutes, converted to 9 miles cross training. Good class, limited fun.
The real fun came later on the run
Rox, really wanted to go running, we took her for 2.1 mile warmup run, we then headed off to West Canyon of Snow Canyon. Dark of the night runners hear things go bump in the night, today was bump in the lite of day. West Canyon is red rock hard pretty, special, and super spooky at the same time. We hit the trail, after the first mile, stopped to watch a golden eagle glide along the canyon wall like a sentinel spirit watching sacred ground. The run continued, not another sole or soul in sight, we climbed hard to the top, 4 mile turnaround, held my own on the uphill with Sylive. We stood and watched our conquer of the top, like a mountain climber on K-2, only for a moment, then move back down the trail to safety of the start. The trek down, lagged way behind Syvlie, knees were yelling. As we moved down the canyon, our foot falls echoed off the canyon walls like ancient runners of long ago were running along behind to ensure we left this trail. West canyon is spooky, maybe that is why we see few runners.
Stay Kool, B of BS Rools out
We had a great weekend hiking the petrified sand dunes with my step son, his wife and son.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Rox run, 2.2 miles, fun to run with the pupply, wild ran, she is so darn excited.
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 | 2.50 | 2.50 |
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spinnning cross training, 30 minutes, lite week of training ahead, forgot my knee brace in St. George, may try a run without.
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 | | 31.15 | 34.70 | 3.50 | 0.00 | 125.00 | 194.35 |
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