| 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 | | 3.00 | 27.30 | 9.25 | 0.00 | 213.70 | 253.25 |
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| Spin 1 hours before spinning class, 1 hour class with Steve the spinning Rock start, Deseret Palms always a good class. Some concern over a hard workout the day before a race. Stay kool, B of BS Ro0ls out |
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SHAC SPRINT TRIATHLON (3 Miles) 00:27:11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 | 8.00 |
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Tri at the SHAC, STG Aquatic Center - Rode my bike to the race, arrived over an hour early. I got all my gear ready in the transisiton area. I was a chili moring, without stag, Sylive wanted me to be early to start for the swim. Well, I was as early as could be, 1st in the pool out of 400 swimmers. My nerves we ok, just ok, don't like the swim part, always panic. The count down, 4,3,2, 1 - I was off going like crazy and going nowhere, lousy swim time, 12 minutes and some change. I was somewhere between 12th and 18th out of the water, out of 20 on the first heat. The bike transistion went well, 1:37, I knew that I had several bikers ahead of me, could I pass them all and be first out on the run, that was my goal. I passed several bikers, including the guy swimming in my lane, going uphill to Lava Road. The new wheels on the Tri Bike were sweet, hit 43mph going down. I almost passed them all, only 2 bikers hit the run before me. Yeh, very good effort on the bike, 33 minutes and change on the bike, about 19.5 mph on a hilly course. The bike to run transistion in about 1 minute, good transistion. I lost a pair of expensive sun glasses on the bike, $1 yard sale pair, darn.
The run went, my legs were dead at the start, grass downhill and then dirt up to the paved trail. Legs starting feeling better after the first 1.5 loop, ran the second loop 1 minute faster than the first. 27:11 for the 3 miles.
The award show ususally takes several hours as they have kids race after the sprint, handed by Tri bag to Sylvie and road the bike over to the truck. We went yard sailing for a few hours, took the stuff home and road my bike back to catch the awards show. The show as over, asked the timing lady how I placed, I was no where in the results, after 30 minutes telling her my exact times, etc. she finally found me and included my time. I took third, but they had already given out the medals. She gave a third place medal, yeh. Place overall, 141 out of 326, not bad for the 4th oldest in the race.
Overall assessment, happy with the bike, need more work on the the run, practice bricks, need tons of work on the swim, goal to swim at leat twice a week and get a couple of lessons.
Later in the day, rode the mountain bike 8 miles with Sylvie while she ran up West Canyon and down, for 8 miles, she looked super strong and buff.
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 | 1.25 | 0.00 | 10.00 | 11.25 |
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Spin 1 mile, mini brick - treadmill 1.25 miles at 5% grade, avg pace 8:05, progressive run moving up the speed .1 every tenth of a mile, back on the spin bike 1 miles. 8 miles spinning while watching the NCAA championship game. Weight workout, crunches, swim exercises, etc.
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 | 8.25 | 8.25 |
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Crunches, Px0SYL abs, 35 miles spinning, long days, short nights,
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 | 5.00 | 0.00 | 5.50 | 10.50 |
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Milly, 6% grade, 5 miles at 9:10 pace, gut wrencher - darn fan, can't live with them or cannot live without them, the fan was blowing my hair like a fabio commercial.
Self Assessment, need at least one of these workouts a week, give me the old guts to hold on.
Idol Spin, 24 miles, BSX365 workout, have lost 5 lbs in the last two weeks, another 8lbs to go.
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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Spinning 2 hours, watching Idol, surprised Pia is gone, legs sore from yesterday. Hopefully, get to the pool 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 |
| swim 37 laps, a little over a mile, worked on rotating my hips, without Elvis, good effort, lessons coming soon. Rode the spin bike for 1 hr, part BSX365 workout. Bought new swim goggles, goofy tone up shoes an Sylvie's request, scheduled a Tri bike fitting session, did my taxes, owed both the IRS and state, not good. Darn, wanted to run this morning, hopefully get out tomorrow for 10. No races coming up this month, just hit it hard training getting ready for summer Tris and trail runs. Sylvie is making cookies and brownies, watch what I eat, have lost 6 lbs, another 8 to go before mid May - getting stronger, with Stalone. Stay Kool, bofsbroolsout |
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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 | 10.00 | 20.00 |
| nice brick workout, back to back fairly hard spinning classes, 10 miles on the parkway, to 3300 south and home, soaking wet, but, the run was not too bad. Runs in the weather are always worst looking out the window. Consistent run, did not stop except for a couple of seconds at the turnaround point. To my surprise, seen several runners, three bikers and a few walkers. I am guessing runners just got to run with races coming up. My brick today was the first of many longer bricks getting ready to August half iron, get me tough mentally. I ran in the clown shoes today, good cushioning, but, about a minute a mile slower than my race day Nike Volermo. Happy with the 70 mile week, need to put several of these back to back to back to bump up my fitness. Sylvie wants to run the Pine Valley 15 miler trail run in August again. This would be a good long training run for the half iron, will likely sign up after after consulting with my daughter. 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 | 15.00 | 15.00 |
| Spin cadence workout while watching the Masters, glad tiger did not win. Tough BSX365 workout, bumped up bench press another 5lbs. Good workout, getting stronger, without Sly. Interesting chat with Mike Warren about his upcoming Iron Man. Stay Kool, Bof 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 |
| spin on - part bsx365 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
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After work run to the never Bear and home, spin 28 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 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Spinning 12 miles at 22.4 mph pace, nice effort with Adell.
Swimming lesson, tough workout, one arm drills, etc.
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 | 6.00 | 0.00 | 0.00 | 15.00 | 21.00 |
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Spin, 3 hours, spin closs, spin for an hour between classes, sencond spin class with the Rock Star Steve, always motivates for a great effort, fun class to chat with a few spinners.
Run with Sylvie, up Snow Canyon to 3 ponds trail, tough 3 mile run in sand, we ran 50 yards, walked a few steps, then go again, good workout.
STG was beautiful this weekend.
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 | 12.10 | 12.10 |
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Swimming, SHAC, 1,000 yrds, good effort, a little over 1.1 miles, converted to 5.1 miles running, 28 mile bike ride to the top of Utah hill and back home, beautiful day for bike ride, nice to get off the spinner and outside.
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, work 22.94 mph, 30 minutes - good effort
Bike Fit - Tri Bike - riding off and on for about an hour. Nice to get the bike fit done, now can practice in Aero position.
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, cadence workout, felt guilty, ate a big brownie and intended to veg out watching TV, that lasted about five minutes, 90 revs plus per minute.
My darn work schedule is so busy, no time this week for big workout, guess it will be a lite 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 | 5.75 | 5.75 |
| Busy week, off workout week - spin 29 miles, weights, crunches. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Work all day, ran with Sylvie and Roxie along the parkway, it was fun to get outside. Several bikers, just seen 2 runners. We seen a turtle on a log, the biggest pit bull ever, a family of geese, 5 black little dogs together, and a partridge on a ..... Well, need to work again tomorrow, make a few extra bucks. 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 | 5.10 | 5.10 |
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Swim - 2,000 yrds, good effort, lite week, hit it hard again next week. Put race tires on the Tri bike and a new cassette better for hill climbing. I missed the SL half or marathon, first time in 9 years have not done either the full or half.
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 |
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Good spin effort, 2 hrs 12 minutes, 44 miles, coverted to cross training miles. Bench press, flys, abs twists with weights, ball crunches with 20lb weights, etc. This is a good basic workout to launch from.
Stay Kool, B of BS Rools out, happy easter,
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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 | 10.00 | 10.00 |
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Spin cadence spin on - very good effort, 43 miles at 21.5 mph. I need a running race to get me out of my funk.
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 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Spin on my friends, spin on - I don't drink often, but when I do, its moutain dew |
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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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Quickie at lunch, spin 12 miles at 23.2 mph pace, nice hard effort, crankin it up.
Spin, weights, crunches, abs, etc. while watching idol, heading to deseret palms tomorrow for a couple of days vacation, well, not a vacation from working out, vacation from work.
Stay Kool, b of Bsrools 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 | 6.00 | 0.00 | 0.00 | 13.00 | 19.00 |
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Swimming SHAC, 1 mile, good effort, spinning at Deseret Palms, 32 miles, Steve the rockstar always does a great class, run with Sylvie, Red Cliffs Deseret Preserve, up the Turtle Wall trail, circle back to Snow canyon parkway and back up to the preserve parking lot, Very kool run and fun. Very nice brick day, swim, bike and run, started out sluggish the first mile on the run, legs then starting feeling better and had a very good run.
Volunteer spots gone at the finsih like STG Ironman, guess we will not go down for 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 | 5.00 | 5.00 |
| 5 miles spinning, cold and windy day, lite day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 27.30 | 9.25 | 0.00 | 213.70 | 253.25 |
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