| 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 | 73.50 | 0.00 | 0.00 | 245.10 | 318.60 |
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| 1850 yrds swimming, good effort - |
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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 | 12.50 | 12.50 |
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Spin 2 hrs, 30 min, circuit weights, crunches, etc. - felt real good. Good to have Lybi back on the blog, missed her humor.
Stay Kool, B of BS Rools out
*Note, have lost 10 lbs in the last month, changed by diet - hope to lost another 6 or 7 llbs before IM day. Sylvie has been a big help in coaching and supporting. Workout missed yesterday, Sylvie's mother was in the ER, good nothing serious, she is 91.
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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 clinic, NW, Desert Sharks, good clinic, hopefully, can apply lessons learned, got filmed under water stroke. 2 hrs 12 minutes spinning - 4 circuts - weights, wall squat, balance, etc. gooooood effort.
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 15.05 | 25.05 |
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Olympic Brick day - 40 miles spinning, 1850 yrd swim, 10 miles run/power walk along JRP trail. Happy with the workout. Sylive pace me the 10 miles on the JRP trail, nice day to get out. dogs, runners, bikers, hawks, dog poop.
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 | 5.50 | 5.50 |
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Spin 22 mph, 1 hr, good IM effort. off day - back at it tomorrow.
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.25 | 0.00 | 0.00 | 8.25 | 11.50 |
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Crazy lunch time spin and run - held the treadmill for Diana, got off after .25 miles and spin for 13 miles, hopped back on a treadmill and did walk run repeats of .25 miles, fastest I have run for months, feels good, last quarter at 7 min pace.
I hr spin class with Sylvie, good workout, decided to simulate the wall.
Yoga was tough - what the heck, yoga is for sissies - who said that?
Another spin and yoga tonight. |
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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 |
| Spinner stuff again, darn, get out on the road |
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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 | 13.80 | 13.80 |
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Longest swim ever, 3,000 yrds - 20 bike ride up snow canyon and back, beautiful day.
As the IM get closer, the more anxiety about the swim part, calm, clam,
"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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Run up turtle wall with Sylive, nice day, ran about 90% - good effort on the hills.
*Note, had the bike shop put on the Zipp 808s, ready to roll, they look great.
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 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Run/Cheetah walk, up and down West Canyon, (snow canyon twice) Sylvie was the sag water on her mountain bike the first 8, and paced me the second 8 - longest effort in some time, gives me confidence, can keep improving.
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 | 13.00 | 13.00 |
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Swim, 1800 yrds, 1 mile
Spin 96 minutes
Circuit workout - good
Another semi easy day tomorrow
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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1 hr semi hard spin class, and yoga after, some teenagers showed up at yoga, the instructor put it too us, showing the kids, tough yoga class.
Stay Kool, B of BS Rool sout
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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 | 8.30 | 8.30 |
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Swim 3,000 yrds - good endurance swim - working it. Likey like the NW pool
got in trouble for swimming without a life gaurd - |
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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 | 17.50 | 17.50 |
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STG - maiden voyage on the zipps - did a loop of the IM couse up to Gunlock and around to Veyo, was going to do a second loop, the side winds coming down from Veyo with the traffic was just too scary, rode around half loop up to Gunlock and home, the winds were stilla blowing in the canyons, got a cramp in the left hamstring, need to get down some lava salts, happy with the ride, need to stay down in the aero position more, need to work on it, tough on the neck. 70 miles - the new 11/28 gear really made a big difference going up the wall.
Stay Kool, good luck to all the Spectum 10ks,
Last comment about biking, sounds easy, everyone can ride a bike, I would rather run a marathon than ride the 112 miles of the IM course, I would bet most would say the bike is the toughest, likely because of the tough bike course.
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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 | 5.00 | 13.00 |
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3 X 500 - ten second rest between intervals - 6 more laps - talked a Tri Geek doing two IMs this year, gove me some pointers. There is talk that STG IM will be no more, out of 2500 slots, only about 1250 signed up.
Hope to run this afternoon - ran 8 miles - up and down west canyon, nice effort, spirts of good. Avg. pace a little under 12 min miles - the only tortise we seen was me.
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 | 4.00 | 0.00 | 0.00 | 4.20 | 8.20 |
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Swim - 1500 yrds - shac, worked on form and not raising head
4 mile run up turtle wall with Sylive and Devine - met Devine's family, cut kids - nice to run with Rachel,nice chit chat, she is in very good shape, handled the up hill well after running spectrum.
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 |
| bundled up - chili - rode the mtn bike 20 miles, up to the top of west canyon and home, good effort. |
| 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 | 18.00 | 18.00 |
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20.5 miles spinning, hill effort
spin at home - 2 hrs 43 minute, good effort - my last ride up around gunlock was not my best effort, really stayed after it on this workout on tired legs, trying to simulate tired legs.
Total 3 hrs, 45 minutes spinning
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 | 5.50 | 5.50 |
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66 minutes spinning, standup spinning for 35 minutes of the class, working on hills, good effort, sweat. Yoga - good class
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, 1 mile - non-stop, 54:26 - this same pace would give me a 2:11 for 2.4 miles - 9 minutes ahead of the cutoff, man, I need to get faster and make sure I have the endurance.
Stay Kool, B of BS Rool sout |
| 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 | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| two miles milly, 8 miles spinning, lite day and week |
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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 | 10.50 | 10.50 |
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Swim 1800 yrds, working it, lite day and week
Spin 66 minutes - circuit, 4 x 90 second wall squats - balance thingie 4 x 1 min on each leg, 4 x 100 rubber bad swim pulls, 4 x 35 exercise ball crunches with 30lb weight, 4 x 35 twists with 10lb weights, 2 x curls, slant board 35 lb weights two sets.
I usually do not blog my core stuff, do it at least twice a week, going to move it to 4 times a week.
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 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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Swim 1 mile, Murray Rec. not a great energy morning, but got er done.
Have a little cheese with my wine - got out, 8 miles with Sylive, run the dirt, walk the pave trail, out in 45 min and back 42 - nice effort, actually had more energy coming back than going out -
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 | 5.25 | 0.00 | 0.00 | 10.00 | 15.25 |
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Spin 1 hr, IM type pace - swim 1800 yrds non-stop - may do something later today.
Just don't get the swim, still slow as heck after all these months of swimming.
Cheetah speed walk, limited running. Nice to be out in the day
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 | 5.00 | 0.00 | 0.00 | 7.50 | 12.50 |
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5 miles, just under 12 min. miles with Milly, getting faster speed walking mixed with some running..
90 minutes spinning, good leg burn.
Big training week ahead.
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 | 5.50 | 5.50 |
| Spin class - yoga - bike review - buy used bike stuff - chocolate gu - leg and arm warmers - bike jacket - |
| 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 | 25.00 | 25.00 |
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coach sylvie got my lazy butt out of bed this morning - 1 mile non stop swim at SHAC, nice effort - 80 mile bike ride with the zipps on the IM course, rode to veyo via gunlock, turned around at veyo, rode back to Gunlock Res, and back to Veyo and back to gunlock and home, need to ride mama bear and papa bear (the wall) twice, nice effort with the side winds and the wind blowing up the canyon on the way back. the new seat fit by behind much bettter, ate some lava salts before the ride, seemed to help, stopped at the pie shop at veyo, took a break and had a piece of pie (this is a tradition for bike riders, stop a few minutes for pie. My legs are tired just walking around, wonder how they will feel after 112 miles, the marathon portion is going to be tougher that heck.
Anyone need a Tri bike, my sister has one for sale, about $2500 for a $3500 bike, looks like new and has carbon wheels only ridden once, a steal.
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 | 5.00 | 9.00 |
| Swim 1 mile, Turtle wall run with Sylvie |
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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 | 5.00 | 9.00 |
| Mnt bike ride, 20 miles, 4 miles turtle wall with Sylvie |
| 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 | 73.50 | 0.00 | 0.00 | 245.10 | 318.60 |
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