| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.45 | 19.00 | 1.61 | 0.00 | 163.14 | 201.20 |
|
| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
|
Spin 12 miles, hard interval every minute, shake up the legs, 26 miles spinnin during idol, 300 ball crunches with 20lb weights behind head to belly with each curl, killer.
Tri keep trying, I ain't lying,
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 | 0.61 | 0.00 | 2.50 | 3.11 |
|
Odd day, Started the Mexican Mountain goat workout with Tony, took one step, no way - road the spin bike for 30 minutes, Tony still doing the workout, hopped on Milly and ran the .61, end of his workout, 8% grade at a 6.8 mph pace. My knee functions best with a warmup.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Great day for a ride, 20 miles bike, from house to top of west canyon and home, just nice to get out, I was going nuts not working out with the relay on saturday.
Stay Kool, B of bS rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Lake to Lake Relay (10 Miles) 01:30:00, Place overall: 77 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Time 8 hrs, 17minutes - 43 seconds - (9:43 pace) 51.22 miles
Lake to lake relay, gunlock to Sand Hallow - some doubts about the relay, sitting in the truck for 8 legs, no fun, etc. Just the opposite, way fun. The team = myself, Sylvie, Taylor and Bonnnie (step son and his wife) a Tammy (friend). We discussed the night before, which legs to take, hard to know how you will recover from leg to leg. I had the 5th and 9th leg. It was settled, give the Mexican mountain goat leg 9. The green opps team was ready.
The start at gunlock was crazy with all the costumes. Now, what would expect if a prize is being given for the shortest shorts? Well, lets say the there was some southern exposure.
Leg 1 - Sylive, good downhill runner, got us off to a good start under 9 min miles for her leg. It was fun to cheer along the runnners as we knew this is the last time we would see many of the faster teams.
Leg 2 - This was Taylor's leg, he got worried about this leg with the uphill coming up from the river botttoms, switched him legs and took leg 2. Very good start, was rollout along, almost missed the turn off on highway 91, was in the zone, my support team had a gu and drink for me every two miles, passed 6 and had 2 pass me, happy with the leg, pace was under 9 minute miles.
Leg 3 - Sylvie, tried to talk her out of this leg and take a later leg, give her most rest, nothing doing, she wanted a hard workout. This leg is where we met America's team, crazy team with a cow bell, air horn and best cheerers on the road and beard power, hooked up with them a couple of times. Sylive had forgot the long uphill back to Snow Canyon Drive, she was beat after a hard effort. She was done.
Leg 4 - Off was Bonnie, gave her the shortest and fastest leg, she ran well, under 9 min miles.
During these legs we stopped to cheer on runners, and gave our runners what they wanted, gus, bananas, gator aid, water, etc.
Leg 5 - Taylor - leg half on city trails and half on the road, good fast leg. Bonnie was worried we would not make the cutoff times. After this leg we were almost two hours, pace, ahead of the cutoff time.
Leg 6- Tammy, not sure how much she has been training this winter, she seem pooped, about 11 minute miles. Anyway, she was tough and held the pace.
Leg 7 - Bonnie, she started out great climbing a hill then we were out of touch with her, this leg we gave back more time, her knee started to bother her and she walked much of the last two miles of this leg.
Leg 8 - Tammy, steady with the pace, slowed and walked parts of the tough dirt and up Dam Road, pace was over 11 min miles.
Summary to this point, hate giving time back to the course on relatively easy legs, but, it was just for fun, adjusted my attitude, just have fun, you will break the 10 hour time limit.
Leg 9 - my leg had heard stories, prize being given for team members running leg 9, what the heck, I could see the dirt road climbing up from the exhange, it did not look too tough. Tammy, arrived, apologizing about being slow, told her she did great and as off to tackle the hill. The hill was not real tough, it was the darn rottem footing, deep ruts, loose rocks, etc. Yes the leg was tough. Nascar pit crew was geat, when the trail shifted from dirt to pavement, changed shoes with my pit crew getting me going in less than a minute. Changed from clown trail to clown road. The crew was great.
Leg 10 - Taylor, cranked out this leg, passed 7 othe teams, we finished 77 out of 97 teams.
We all ran with Taylor ot the finish, joked with America's team.
It was great fun, and pace did not really matter, everyone tried real hard, happy with everyone's effort. We may do this next year, who knows.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 2.87 | 2.87 |
|
spin, 23mph pace, back to training. No more basking.
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 | 6.25 | 6.25 |
|
Cross Train Spin 25 miles, 6.25 converted. Bench press, flys, wall squat, etc.
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 | 2.50 | 2.50 |
| |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.08 | 3.08 |
| Tough day - quitting caffeine - get back in the grove tomorrow. Spinning, 21.6 mph, good effort, starting to feel better. |
| 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 |
|
Rode 40 miles, beautiful day, good effort, weights = bench press, curls, flys, up pulls and ball crunchs, also, 150 rubber band pulls to simulate swimming pull. Nice to feel a little better, hopefully, have a good day running Antelope Island saturday. Tri season is coming quick, stopped at a couple of bike stores, going to upgrade my wheel set and change the back cassette for a couple more gears going uphill.
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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Nice day with the Buffalo, without wild Bill, and good to have 5 running buddies today. Antelope Island. We met Olaf, Mexican Mountain Goat (Tony), Colleen and new bud Kelly. This was a practice run for the 25K Buffalo run in a couple of weeks. Myself and Kelly had clown shoes, both love them. We ran the first 5 miles of the course, then up to Elephant Rock and back towards the parking area. The Mexican Mountain Goat, rock start of trail running, led the way and waited for us at each mile. Tony knew about every runner we passed. I gave it my best to stay with him on the uphill, was third up behind Kelly. I was great to run with Olaf again, we ran the first half of STG together about twelve years ago and raced like wild men against each otther in the Greek Festival 5k, fun memories. The trail was in pretty good shape after the winter. Good to see Mountain bikers packing some of the sand and dirt. I had no idea to the extent of people who use the Island. The views from the top were great over the Great Salt Lake. Looking forward to the 25K. I opted out of running the complete 25K with Tony and Kelly, getting over a cold, just did not have the zip in the legs.
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 | 11.00 | 11.00 |
|
Not feeling well this morning, Sylvie encourgaged, drug me, to Insta Care for the first time every, got some codine and anti-biotics, hope it kicks this thing quick. Rode 44 miles on the spin bike, 150 ball crunches with 20lb weights pull form behind head, 2 sets flys, 2 sets bench, 2 sets curls, 2 sets slant bench pull ups, and 6 one minute wall squats. My quads were a little sore from all the hard downhill trail running yesterday, they feel better spinning them out. I have more and more respect for trail runners, tough trails ahead. *Note, met a nice lady at the insta care, Calli, running her 6th marathon next month and biking with her husband from Salt Lake to Omaha to raise money for an adoption, wish we would have had more time to chat.
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 | 10.30 | 10.30 |
|
Good hard spin, lunch break, 12 miles at 22mph. Gave commando points to the Mexican Moutain Goat. After work, 30 miles spin, spin high cadence, try and get the soreness out of the quads, did help.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.39 | 10.39 |
|
Lunch time spin, 1 hour, 21.58 miles, good effort on sore quads. More spinning and weights later. 1 hour spin watching biggest loser, swim rubber band stroke excercises - 200 reps, 2 sets curls, 2 sets flys, 2 sets slant board pull ups, 100 ball crunches.
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 | 8.00 | 8.00 |
|
Idol watching, 32 miles spinning, 400 rubber band swim pulls, 200 balls crunches with behind the head to belly 20lb weights, stretching. Legs feeling better, feeling much better, ready to train hard.
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 | 5.00 | 5.00 |
|
swim, 1 mile, 1 hour and 57 seconds, best time yet, keep after it. |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Spectrum 10k (6.2 Miles) 00:56:10, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 10.00 | 16.20 |
|
Nice race, tough day at the races, no umph, well, enjoyed the race. Talked to Devine for a few minutes, gave Mike and Clyde a high five before the race. All three done very well. Sylive was 5th in her div. race a 54:49, she kicked my butt.
Deseret Palms - spin bike for 2 hours watching NCAA basketball -
Stay Kool, B of BS Rools out
Self Assessment - given the amount of running, results were ok, need to get in more running when possible. |
| 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 | 5.00 | 5.00 |
|
20 mile mountain bike ride, 8 miles on dirt, rest on pavement, up West Canyon and back, nice to get out for a cold and windy ride.
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 | 6.25 | 6.25 |
|
Weights, crunches, rubber band swim exercises, spin - boring workout.
I would rather be running snow canyon, riding the wind,
the only sound is the echo of my pounding stride,
the red rocks watch as my shadow goes by, without Cat.
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 | 7.00 | 7.00 |
|
Biggest loser - 28 miles spinning, 150 ball crunchs with 20lb weights, 300 swim rubber band pulls, 2 sets curls, 2 sets bench, should stretches. feel goooood
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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.00 | 10.25 |
|
Truck in the shop, day off work, ran to 4500 south and home along JRP, nice to get out, slow and easy, legs feel better. I am going to start taking a different approach to running, concentrate on endurance, not worry about speed, good approach with my knee issues.
Spin 1 hour, 75 ball 20lb dumbell reps, 150 swim rubber band pulls, slant board 35lb pull ups two sets, flys two sets. I am considering buying a new truck, get rid of the Honda, kind of a lemon.
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 | 10.00 | 10.00 |
| Spin on - 40 miles, poor Jimmer |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | 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 |
| Rain Rain, go away, STG rainy day - 2 hours spinning Deseret Palms - good effort - |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
West Canyon of Snow Canyon run, took our son-in-law for his maiden run in West Canyon, also, his longest run ever. I pushed the baby jogger for 6 miles, got a good workout. My grandson, 2 yrs old, had fun. It was muddy from saturday rain.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | 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 |
| Late night spin, 24 miles, ok effort. I am back on a diet again, really want to lose 10lbs. Stay Kool, Bof BSRoolsout |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Spin, watching loser - 100 ball crunches 20lb weights, two sets bench, flys, slant board pullups and cursl. 200 swim rubber band exercises.
Sprint Tri this weekend.
Stay Kool, b of bs roolsout
|
| 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 | 1.00 | 0.00 | 10.00 | 11.00 |
|
Spin 30 minutes, off the spinner to run 1 mile at 5% grade, 8:45 pace. After work spin while watching Idol, 90 minutes, 100 crunches, 200 rubber band swim exercises. I bought a new wheel set for my Tri bike, the look sweet.
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 | | 17.45 | 19.00 | 1.61 | 0.00 | 163.14 | 201.20 |
|
| Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|