| 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.
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B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.)Â 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 doesÂ
What I Talk About When I Talk About Running ( Haruki Murakami)Â things we have may all thought, but may never blog
Roughing It -Â Mark TwainÂ
 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 46.35 | 35.80 | 0.00 | 0.00 | 217.80 | 299.95 |
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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 | 11.05 | 16.30 |
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Early morning swim, had no intent of swimming 37 laps 1850 yrds non-stop, just kept going, good mental thing given the swim issues at the IM - Get back in the groove.
Ran with Syvlie after the swim, beautiful day, had not planned on running because of toe nail on the big toe, going to get it taken off on monday, sore as heck, ran anyway. It was fun to get out on the trail. I am going to start ramping up my running to get ready for the Red Rock relay and STG marathon. I did say marathon, going to give it another try. My race schedule for the rest of the year has almost settled.
Summer games Triathlon - June
Murray Fun Days 5k - 4th of July, spent $180 and registered the kids and grand kids, should be a fund day.
Kokkoplli Olympic Triathlon
Stg Marthon
Utah Half distance Triathlon (Half Iron man distance
Senior games (5k, 10k, Bike Hill climb, Bike TT, Bike race, Triathlon) 6 races in 6 days
Red rock relay - I think about 200 miles, 12 person team, don't know the details, daughter in law signed us up.
Possible additional races - Herriman Tri, Snow Canyon Half, Olympic Distance Tri at Lake Mead - the possible races are tentative based on family things going on.
I am suppose to be cutting back, well, maybe someday.
It is nice to get out of the IM funk, gained 5lbs, lost motivation, still bummed, scrap booked the race, got it out of my system, start training for the June 15th summer games Tri.
Rant on - just needed to get this out of my system, best wishes to all you PR seekers this year, I may not comment on all the races, but will be watching.
Stay Kool, B of BS Rools out
Hope to go on 20 or 30 mile bike ride this afternoon. 24 mile ride
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| 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 | 8.50 | 8.50 |
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Took the Fezzari out for a ride today, first time using her for almost a year, better handling than the Cervelo, but not quite as speedy, anyway fun to get out. Went yard selling today, Sylvie hit the jackpot with clothes, I bought the grandson a cook Tri Jeresy for biking. Seen many runners out today, talked to two ladies training for Utah valley.
34 miles riding, hair cut, had a allergic reaction to Niacin, new seat covers for father's day for the ridgeline.
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 | | 6.10 | 0.00 | 0.00 | 0.00 | 11.25 | 17.35 |
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Early morning run, along JRP, nice to get out, condos and home - step son and his wife came over, rode bike 23 miles while they ran 10 miles, did some sag wagon, spin 66 minutes, circuit, 4 x 35 ball crunches with 30 lb, 4x90 second wall squats,4 x 100 rubber bad swim pulls, 4 x balance thingie, 4 x 35 ab trists with 10 lb weithts, etc.
Nice litte workout today, this week in unpredicatble give things going on.
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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 | 0.00 | 0.00 |
| Left big toe nail removed, ouch |
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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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2 hrs, 12 minutes spinning, good effort, spinning in sandals, darn toe, good weight workout, 500 swim rubber band pulls - yes, celtics beat the heat.
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 |
| Spin - busy day - signed up for the STG Half Iron |
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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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Hard mtn bike ride, 20 miles, snow canyon. |
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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 | 5.00 | 11.00 |
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Swimming, 1 mile at SHAC, talked to Shaneil, nice swim, good effort, working on tech as usual, nice to get back into a groove.
Ran 6 miles up West Canyon with my daughter, her husband, pushing two grandsons. I pushed them about 5 of the 6 miles, had a very good run for me and led the my daughter and her husband. They are doing the STG marathon and need to get after it. Last time they ran with me, they kicked by butt, nice to be over the SF. Hope to run 3 days a week leading up to STG.
My oldest grandson was upset he had to ride in the baby jogger, he ran the first quarter mile and did a good job. I signed him up for the kids 4th July 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 | 4.00 | 0.00 | 0.00 | 3.50 | 7.50 |
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Rode Mtn 14 miles up West Canyon, we took Jenna on the turtle wall run, she did very well for her first time up. We then rode down to the fishing pond, Jermey and the kids were skunked, no fish caught today.
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 | 8.00 | 8.00 |
| Biking 32 miles, good effort, |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 4.00 | 12.00 |
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Run JRP - nice after work get out in the day. Bike 16 miles - reading a new Tri Training book, good read, different approach. Summer games Tri this saturday, goal to beat my time last year.
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 | 13.00 | 13.00 |
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Bike - 22mph pace, for one hour - spin another 90 minutes, circuit of weights, lats, wall squat, etc. nice little workout for the day. Mini taper for saturday Summer games Sprint Tri.
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 | 5.25 | 0.00 | 0.00 | 5.40 | 10.65 |
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Hard hour ride at lunch, 21.6 mph pace, good effort, brick day, ran 5.25 miles with Sylvie and Roxie on tired legs. I am taking the approach to do many more bricks, increase the leg work with lower miles. Sylive yells at me if I get ahead of her, no trophy at the end, then when I stop she gets ahead, not fair. Anyway, good fun to keep ahead of her at times, took her almost a mile to catch back up with me after the never bear stop to meet and greet Roxie to two dalmations.
Nice to get 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 |
| swim 1 mile |
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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 |
| Rest, mile swim at SHaC |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 10.00 | 13.10 |
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Summer games Tri at Gunlock
Choppy water, swim not so good, pull a rib muscle, maybe the wet suit too tight.
Very good bike ride, faster than last year, run was ok, ran 90% of the run, other athletes were real nice.
Went to SHAC after the race and swam a mile.
Summary, need work on the swim and a coach - likely need a new wet suit, too constrictive.
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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 |
| 20 mile mtn bike ride, snow canyon, fun ride - |
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| | Comments(2) |
| | 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 |
| mile swim, worked on form, somewhat tired for some reason - spin 84 minutes, good effort, 2 circuits, curls, balance thingie, lat rubber band pulls, etc. Nice little workout. |
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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 | 10.62 | 15.87 |
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Swim, 1 mile, have swam a mile 4 out of the last 5 days, still do not love swimming. 1 hour hard spin bike, avg pace 22.5, miles 22.5 - keep those squads strong.
Nice to get out run, to JRP, south and home, 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 | 10.00 | 10.00 |
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1 mile swim NW center = ok - 21 mile bike north on the parkway and home, lite day.
Keep on working on weakness - swim, swim, |
| 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 | 10.44 | 10.44 |
| Two hour hard spin - 43.58 miles - 10.44 cross training miles. These types of workouts really pay big paybacks on the bike portion of Tris, that extra leg power to leave other bikers on the hills. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
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JRPm, early mornng start, 5 a.m, - nice to get out, cheetah walk and run, ran about half the distance and cheetah walk the other half. Days gone by, I miss those days of not letting anyone pass me without a fight. I think I am going to do the same again, if for only a few steps. Get some of that fight back.
Stay Kool, B of BS Rools out
Bike, 20mph effort, 24 miles- not and windy
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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 | 6.20 | 0.00 | 0.00 | 6.00 | 12.20 |
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4:30 am, run with Sylive, JRP, nice to get out early while still cool, we did not see another person for 6.2 miles - Sylvie pulled me along, we don't run much together, felt like old times training for a marathon, trying to beat the summer heat. Ran about 90% of the run, I was surprised given the 10 miles yesterday.
Spin, good effort, lite weights, pulled rib cage muscle, easy does it, no swimming for a few more days. n
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
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Heat acclimation run - ran 5 miles south along JRP and back home, hot, hot, more running than speed walking, nice effort, attempting to get some endurance back in the legs for running, the rolling over the toes, short stride and quick turnover to keep the impact down, tough to change life time running habits, well, it is going good.
1 Hour spinning, good 20mph effort, rib cage is much better today, should be back at swiming this week.
Nice start to the week. |
| 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 | 12.39 | 12.39 |
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Swim, 1,000 yrds this morning, testing out the pulled rib cage muscle, Still sore, but nice to get in the pool, I almost like swimming. The training is ramping up, what have I got myself into? 2.77 cross training miles 5.625 cross training miles spinning, 22.5 mph, good hard effort
Spin, watching TV - weights, wall squats, etc. 48 min - 4 cross training miles
We are going to the Spartan race this saturday to watch Cameron, Bonnie and Ty, Sylvie or myself will need to run with Ty in the kids race. It should be fun to watch.
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 | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
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Run with milly, 6 miles in 1 hr - 10 min miles - i know, slow, but, progress for me, need to build that running endurance back up, get ready for the george, the new style of running over the toes, fast turnover and low impact, tough to get use to. Happy with the effort, ran the last 10th of a mile a 6:30 pace to just get under 1 hr, have not run that fast for some time.
Spinnning class with Sylvie, good instructor, has doe La Da Ja 7 times, talked to Ken, he may do the Utah Half Tri with me, Yoga, had a tough time in the yoga class, ribs still giving me trouble, the instructor kept treating me like a baby, was I acting like a baby? maybe
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 8.65 | 11.65 |
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Run to the never bear and home with Sylvie and Roxie, nice little run, 3 miles.
Swim 25 laps this morning, ribs starting to feel better,
Spin, lunch time workout. 21 miles, - nice effort.
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 |
| 44 miles biking, good 20mph effort - almost bagged the workout today, glad I got er done. |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Early morning swim, one mile, easy does it, worked on form, ribs a little sore after the swim. Run later today. Dogs days of summer, what the heck. Maybe I can talk Sylive into a trail run today, cooler temps.
Nice run with Sylvie at Bryton, Mary's lake, Silver lake, nice temps, happy. Little trail around silver lake perfect for me, low impact, altitude. Long runs will be at silver lake. Not often I get to kick Sylvie's butt, good day for me at altitude.
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 | | 46.35 | 35.80 | 0.00 | 0.00 | 217.80 | 299.95 |
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| Weight: 0.00 | Calories: 0.00 | |
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