| 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 | 61.25 | 0.00 | 0.00 | 221.90 | 283.15 |
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| Spinning, good effort - lite week ahead, off to a slow start |
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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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Spin, good hard effort, 1 hour - 22.15 miles - lunch time
Tuesday special - 1 hour spin class and yoga - with Sylvie - yoga is tough. The spin coach was just too none agressive, we did our own thing to get a better workout.
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 | 15.50 | 15.50 |
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No one said it would be easy, spin 1 hour at lunch - NW center, swam 2 miles non-stop, my longest swim yet, 1:58:12, got a cramp in the right calf with 3 laps to go, toughed it out. I will need another half dozen 2 mile swims before the IM
BS Rools, tired BS roolsout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Strained right calf - 12 miles spinning, 1 mile with mile, 9 min pace at 3.5 percent grade. Sylive massaged the leg yesterday, hard to hold the piece of leather in my mouth. 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 | 17.50 | 17.50 |
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Swim - coach Keena's Tri training group, nice workout and coaching in the American Fork Pool - 50 meter pool, 1500 meters - rode the south end of Utah lake from Payson around part of the lake, 50 miles, with Tri Buddy, Dianamal - nice ride, a little cold at the start.
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 | 10.00 | 0.00 | 0.00 | 10.00 | 20.00 |
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JRP parkway, run/cheetah walk 10 miles, beautiful easter, had the 5 grand kids over for an easter egg hunt, great fun - back the run, ran on the dirt as much as possible, avg pace 11:42, don't normally watch my pace, but, trying to get a run/walk plan for the IM.
2 hours spinning, avg pace 20.5 mph, good effort. nice way to start the week
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 | 5.25 | 0.00 | 0.00 | 6.00 | 11.25 |
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Spin, 24 miles, 21 mph avg. pace, nice little ride
After work surprise, Sylive, Cameron and Bonnie were waiting for me to go for a run, very nice run, really motivates me when I have family to run with, 5.25 miles |
| 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 | 11.10 | 11.10 |
| Spinning 45 miles - taxes, uuug |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 | 12.00 |
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Me and milly, going silly, 1 mile cheetah walk,
Spinning - IM effort - 44 miles - circuit weights - crunches, wall squats - weight holding steady at 154.4 lbs - may not be able to lose much more - down 12. 4 lbs since first of the year. Crummy weather this weekend, may be mostly indoor training, need a 2 mile swim and 5 to 6 hour bike.
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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall with Sylvie, windy, a little cold, kept it moving, nice little trail run - seen no tortises, just ran like one.
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 | 15.00 | 15.00 |
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SHAC - two mile straight swim - good effort, 2:03, no kicking, letting my calf heal, really slowed down the time not kicking - Mtn bike ride, hard ride, kept on the pedals up West Canyon, only bike out.
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 | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Cheetah, 4 miles, along the Shac trail, decided to do it outdoors - swam about 30 laps with a Tri club from Malibu, here to trail for the IM, good athletes, at SHAC, kinda fun, they took up the whole pool, glad I was there before them, shared a lane with two of their IM St.
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 | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
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Snow Canyon, West Canyon, run with Sylvie, good effort, finding some rythm with may run. It was a beautiful mornng, red tail making nest in the red rock cliffs, golden eagle flying agains the sun, coach Sylvie put me through the mind game, the run game, like a football coach keeping me going, good stuff. She almost got out the whip, tough coach.
Stay Kool, B of BS Rools out, nice start to the week, last big week.
One note, Mike Warren called me from Boston, he is stoked, ready to tackle bean town and break 3 hrs - if you want to track his race, 4381 race number - Mike was a long time blogger, has stopped blogging.
Spin, late night, 1 hr, medium hill - nice sweat on
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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 | 13.00 | 13.00 |
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Spin, 1 hr - 22.23 mph - lunch workout - good hill effort
After work, spin with Greg Lemond, 1 hr 30 minutes - circuit workout, 4 times - weights, bench, curls, flys, slant board pullups, balance thingy, 35 ball crunches with 20lb weights x 4, ab twists x 4, 4 wall squats x 90 seconds, etc. Good core workout.
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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1 mile straight swim, 49 min. - good effort -lite day today, back at it tomorrow.
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 | 20.00 | 20.00 |
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4 hours spinning, 20 mph effort - 80 miles - |
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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 |
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1 miles swim, Murray pool, worked on keeping head down, low energy morning, had to force myself to get out of bed, head to STG today for a weekend of training.
4 mile trail run - turtle wall, 83 degrees in STG, good run, ran up without stopping, stopped and the top to enjoy the view. Running is getting better.
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 |
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Open water swim, Sand Hallow - water temp 59 degrees, cold on dem dare feet the first 15 minutes, then warmed up. Sylvie was my life gaurd in teh kayak - good practice for the race, my sighting was not good, found myself swimming through trees and fishing line, what the heck - good lesson for the race, open water next weekend to work on the sighting and keeping the left arm strong to keep me swimming straight - it was a beautiful day for a swim, stopped after 75 minutes, wetsuit bubbing on my neck, need body glide next time.
Hard 20 mile mtn bike, run, rode like heck, standing on the pedals and going hard over the hills - legs felt good.
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 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Hot, hot, hot - Snow Canyon, West canyon run, happy with the effort, ran the first 8 miles without stopping, 4 up and 4 down, power walked the last 8 with Sylive - this is my longest run without stopping for a long long time, hard coming back after the SF and knee issues, just glad to roll over the toes, next Mizuno shoes, and be in the game.
Lesson today - drink more and more and then some more, it was in the 90s today on the run.
All in all, this was a good weekend to tune up -
Stay Kool, B of BS Rools out
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| 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 | 8.50 | 8.50 |
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34 miles mtn bike, good hard effort, rode 4 miles of the IM course, up through Kayenta - chased some women road bikers for two miles, caught and passed them, headed to Snow Canyon, passed another 8 road bikers on the mtn bike, road to the top of Snow Canyon, passed another couple road bikers going up. I love passing hot shot road bikers on a mountain bike.
Stay Kool, B of bS Rool sout |
| 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 | 11.50 | 11.50 |
| bike it - taper mode |
| 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 |
| Cross training - walk in the park - dogs - runners - bikers - fresh air - nice |
| 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 | 0.00 | 4.00 |
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Turtle wall with Sylive, deseret preserve, beautiful run - ran up to the top without stopping, nice effort, and ran back down without stopping - kinda in taper mode - we passed a couple of other trail runners - rock climbers were a climbing - sunset as spectacular - days gone by.
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 | 20.80 | 20.80 |
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Mile swim - SHAC - worked on form, full arm strong for the left arm - roll baby roll and glide - don't panic in the open water, stick to form, hopefully an open water swim tomorrow if the weather cooperates - right after the swim, rode from the home home to veyo on the IM bike course and home - felt real good on mama bear and papa bear (the wall) fastest I have scaled these climbs, the wind was blowing like heck, hope we do not have wind on race day, makes for a scary ride when trying to ride fast, practiced in the aeor position, went flying by a couple of road bikers, kinda scared them. Nice day for a 63.6 mile ride on the bike course.
I am now putting together a list for race day and transistions - have mixed feelings about the STG changing to an half iron, ok if I finish this year - give me something to boast about. Long term it is probably good as the STG IM is one darn tough course, ties with Kona for the toughest course in the world, many Tri Geeks don't want to sign up for STG IM and take the chance of a DNF when the can do an easier course.
Stay Kool, B of BS Rools out
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| 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 | 2.50 | 2.50 |
| Half mile swimming Sand Hallow -boats, jet skis - just too many waves, cut the swim short. 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 | 0.00 | 4.00 |
| Turtle wall - run, beautiful day - me and 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 | 61.25 | 0.00 | 0.00 | 221.90 | 283.15 |
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