| 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 | | 35.54 | 53.75 | 0.50 | 0.00 | 204.27 | 294.06 |
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20 miles biking, old tunes, sing along, 5k on saturday, fireworks, flags, apple pie,
20 miles spinning, glee, cnn, espn, back to cnn, espn, etc. boring. Upper body weights - chest press, overhead press, etc. 100 overhead weight ball crunches.
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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Nice early morning ride, cool of the morning, moderate effort, semi taper for 5K tomorrow, legs feel good. Nice day to be off work, oil change and help Sylvie with some yard work.
I had a runner say good morning biker, struck me funny, hey, I am a runner. I will always first be a runner.
Stay Kool, B of bS Rools out |
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Murray 5K (3.1 Miles) 00:27:45, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.10 | 0.00 | 0.00 | 5.00 | 11.10 |
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Nice day for race, cool, temps, the race was off, dead legs, gave a good go. 18:10 at mile 2, 9:35 the last 1.1 miles. Legs started to feel better as we hit the 3/4 mile uphill portion.
Sylive took first in her division, good race for her. We hung a round and talked to a few runners, hoped for prize, they drew for almost 100 prizes, best 5K, only $15.
I went for a 3 mile run on the parkway when we got home, nice to get out, then rode the bike for 20 miles, my ride again later today. Reverse brick, keep the legs guessing.
Bottom line - need speedwork, can run 9 minute miles for 1 mile or a half marathon, almost the same pace for SL and Ogden half as the 5K.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.09 | 0.00 | 0.00 | 0.00 | 0.00 | 10.09 |
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Late night with kids, fireworks, fun - got a late start this morning, hotter than I expected, trudged out the 10 miles, had to do it, required running, time to start the build up to STG, 12 next week and so on. My feet are tired from running on the dirt, ran about 90% off the trail in the dirt to reduce impact, tough running, don't know how those ultra trail runners do it, have much respect. Sylive is our running somewhere on the parkway as I blog, Roxie is running with her.
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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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20 mile bike ride with Sylive, intenational center to the Salt Air boat harbor and back, nice ride at a moderate pace.
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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 | 5.25 | 5.25 |
| Hum, easy ride, tough workout tomorrow, bricker. |
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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 | 5.12 | 5.12 |
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Low key, rode the bike to drop off the truck, low energy day. Riding my bike to work tomorrow, 27 miles round trip.
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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 | 6.75 | 6.75 |
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Commute miles 27 - riding thru sprinklers on along the trail and racoons along the trail. This is the first commute ride in a couple of years and the trail was closed due to Trax construction. Enjoyed the early morning ride, not the spinklers or the raccoons.
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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 |
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Swim 900 yrds, half free and half back - crashed the spin class, 15 miles, then rode as the bike as Sylvie's sag wagon for 16 miles. converted to CT miles 8
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.25 | 0.00 | 0.00 | 5.00 | 12.25 |
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Early morning run, north along the parkway to 45th south, heading home, at 53rd, could hear runners behind me talking and running, I could hear them catching me, they were likely running about 7:45 to 8 min miles, it somewhat irrated me that runners could pass me talking like crazy, they pulled along side, it was Mark, Riverton Paul and another former blogger. Well, I was not irrated when they said hi, they are in great shape. Mark or Paul said T NA NA was coming along behind, did not see her. Anyway, always good to see bloggers, wish I could have ran with them for a few miles. I did pass three ladies running, so even road kill for the day.
yard sales -bought a weight set for $5, for my step son, 150 lbs of steel weights and bar, bought a women's langeire dresser, fixed a handle, teak oil, looks great, will use it to get my running and biking clothes organized. Best deal of the day, $1 sun glasses polorized, we each bought 5 pair, kool glasses that normall sell at expos for $20 or $30.
Bike ride along the parkway on commutter bike with armadillo tires, kept on the pedals, simulate 20 mph effort, nice ride.
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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, 40 miles watching the Tour De France, too bad for Lance. My training has been stagnent. My goal in the next couple days is to take a new training direction, maybe more swimming for cardio, longer bike rides, maybe shorter runs -but more up tempo.
I don't know at this point, the inability to run 50 to 70 weeks has kinda put me in a mental funk. I realized yesterday, difficult to be happly plodding along at 9 min miles, maybe being in better shape will take the stink out of the slow pace. Another side of running I really miss, I now do all my runs solo, Sylvie's pace is faster, all my old running buddies have a faster pace, many have offered to slow the pace and run with me, but, I would not want to have any part of any run that would hinder a workout of another. Mike asked me a couple weeks ago about biking, well, the big reason I enjoy being, can ride along without the feeling of holding anyone back.
Free weights, curls, bench, side lifts, pulls - 200 ball crunches with over head weight pulls.
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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 | 5.00 | 10.25 |
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JRP, north to 45th south and home - Early, 4:10 a.m. out the door, very nice morning for a run, love those early summer time runs, took a different approach to running this morning, practiced fast short steps for leg turnover. I have a race walking friend (Colleen), now runner, who has the fastest leg turnover in the west. The fast leg turnover works for her with knee problems. I was surprised that my pace was about the same as my normal stride without as much impact. The down side, it will take some time and practice to keep this turnover going for a marathon.
Spin, bike or swim after work. Spin 20 miles
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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 | 10.75 | 10.75 |
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5 a.m, swim, 23 laps, 23 lengths free and 23 backstroke, the free is eating my lunch, 1150 yrds - bike 28 miles after work, good effort. Still on track for week goal of 70 converted and running miles total for the week. 3.75 converted cross training miles for swimming and 7 for biking. Free weights, bench press, curls, etc.
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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 | 0.00 | 5.25 |
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Very nice early morning run, leg turnover practice, good run. When crossing over the river bridge at 4800, three muskrats on the bridge, irrating little creatures, they did not move, just ran by them. I have done two a days everyday this week and will bike ride 20 miles after work. I now have a concern about long runs / workouts.
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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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Spin, spin and spin, 48 miles, average effort, saving the legs for run and swim tomorrow. Missed my two a day yesterday, had to watch my grandson for several hours while my daughter was at the hospital, false alarm and the arrival of the new grandson, hopefully she will go full term, still almost 7 weeks left. Tristan was a blast, he is real goer.
Overhead press, chest press, free weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 5.00 | 11.00 |
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Early morning run, easy pace, nice morning, see a fox with a duck it it's jaws. I had thought the foxes had moved off the parkway, no Muskrat love this mornng, followed the run up with a 20 mile bike ride, moderate effort. My body is a little tired from bumping up my workouts this week, need a combination of 11 miles tomorrow to hit a 70 mile combo week. Makes it tough to hit a combo, only count 5 miles on a 20 mile bike ride, and 5 miles running for 1 mile swimming, this equates the the approximate cardio time for running 5 miles. Although, swimming is more of a cardio workout that running at my pace. Anyway, need about 10 of these weeks in a row to get ready for the cardio effort at SGM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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Humid run, some fun, ran with Sylvie and Roxie, south a couple of miles, chatted with T NA NA and Riverton Paul for a minute, nice to meet Teena. Darn if I can remember that name of the other lady runner, takes me several times to get the name, nice person. This is the first time I have ran with Sylvie and Roxie for about a month, was surprised to have good legs after a tough week of training, actually pushed Sylvie the last few miles. One note, took Hydraplenish yesterday, seems to make a difference for the knee. 16 bike ride, moderate effort, yea, 70 mile combo week, first time this year.
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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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Spinning 33 miles while watching the tour, 17 miles bike, JRP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.50 | 0.50 | 0.00 | 8.00 | 11.00 |
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Brick workout, rode spin bike hard for 12, miles, at 23.03 mph - hopped right off and ran on Milly for, 3% grade, avg pace 8:37, converted pace based on 3% grade, 7:57 - hope to get a ride in after work. Ran the last quarter mile at just under a 7 min mile pace, I know this does not sound like much, but felt like it was flying for me at the moment.
Positive note, suprised to have good legs given the 50 mile bike ride yesterday. It seems maybe my conditioning is starting to come around, still a long ways from where I would like for STG.
After work, 20 miles bike- moderate effort, recovery ride.
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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 | 7.00 | 7.00 |
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Easy day, 28 miles spin, right calf cramp, easy does it, tour de france while spinning. It is darn tough to avg. 70 combo miles a week with life getting in the way.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 10.00 | 15.25 |
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Easy early morning run, warm, still nice getting out. Nothing eventful, seen big black rabbit. I have seen 5 big black rabbits in the last few days. Either they have escaped captivity or the have been set free. Setting rabbits free on the JRP, they are doomed, the fox will eat them one by one. Also, people will release cats on the parkway, same fate for the cats.
Spin 2hours, tired butt - cardio, free weights,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 | 11.00 |
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Maybe I was born nuts - many people express that sentiment, including Sylvie at times. I think a little nuts is good. Rode the spin bike 32 miles watching the Tour De France, nice to see Lance have a great stage. Today was going to be my easy day, got home from the Dentist, Sylvie was heading out the door with Roxie for a short run to the Never Bear and back, 3 miles. What the heck, I said, I will run a mile with you, once I got going decided to give it a good effort, brick 5K sprint Tri effort after a bike ride. These workouts are killers, but, only way to really improve for Tris, they are painful like a marathon at times. (Note, stayed ahead of Sylive and Roxie, take small victories wherever I can get them)
Legend siting, old running buddy Demetrio, DC, exchanged high fives, always great to see him, has a fantastic attitude and still remains the best Utah runner ever winning 9 Des News Marathons in a row on the old tough course. We are off to STG in the next few hours, not too excited about going, given the heat, we will need to get up at 4 a.m. for a run.
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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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Pool swim, 1 mile, 1/2 free and half back, slow, 1:13 to swim the mile. The free is locking me up, gotta stay with it. I was the lone swimmer at the Sand Hallow Acquatic center, go figure, I thought it would be 10 swimmers per lane given the heat, had my own personal life guard. She keep looking at me when I was swimming free, is he going down?
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 | 0.00 | 10.00 |
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Trail run up and down West Canyon in Snow Canyon, we ran up to the top, down a mile and back up to get another two miles in, finished ahead of Sylive on the uphill and she kicked my butt on the downhill, she waited for 2 minutes for me with a 1/4 mile to go so we could run the last together. We seen several Biggest Losers from the camp walking up as we were going down, always have some fun giving them all high fives and telling them to keep up the good work. I always get a kick out of running right at them and yelling coming down the middle for high fives, they laugh. It would be interesting to see how sucessful the camp.
*Note, seen about 100 smaill rabbits.
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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 | 11.80 | 11.80 |
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Got up at 4:30, bike ready, snack and out the door about 30 minutes before sunrise, determined to do the 45 mile loop (one of two) of the St. George Iron Man. Took it slow along the trail until light enough to get on the road.
For those who do not know the course, have never ridden a bike on the course, tough, tough course. The loop starts at Snow Canyon Parkway over to I91 through Ivins up to Gunlock, over to Veyo and follows the Marathon course to Snow Canyon Parkway for another loop. Why is the course so tough: 1) the road up I91 is in lousy shape, rough, pitted and a slow roll for the tires; 2) cross winds start as you leave Kayenta and head towards gunlock, tough to ride in cross winds and really slows the pace; 3) several uphill grinds with a long 1/2 9% grade out of the Gunlock valley heading towards Veyo, some bikers would really struggle with the grinder uphill if now use to hills, flat landers; 4) the cross winds blow again heading slow from Veyo. My avg. pace was 15 mph, really worked, who know what pace would be for the second loop. This is one tough bike course, with a very tough marathon course, makes the STG marathon look like cake. I guess this is why it is an Iron Man.
Lessons learned on the bike: Start hydrated and with calories, energy use is a big issue, next time will pack food. No question, those who think they can do a Tri on a regular road bike, good luck, you really need to save the 1 to 2 miles and hour with a Tri bike in the Aero position. I have much more respect for the bike portion after the ride, it will take some real hard work and practice to complete this course. My plan is to sign up for the 2012 Iron Man if I feel that significant progress is made with the free swim this winter and with the bike.
*Note, for Mike, train train and train some more after STG, it will take some very hard work to be ready for the bike portion.
Stay Kool, B of BS Rools out (3rd 70 mile week, converted cross training and running miles, in a row) Keep the string going this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
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Very nice morning, early run, followed by a moon shadow, without Cat.
Spin 28 miles, race in america
Stay Kool, |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
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Spin 20.5 miles, ran 1 mile on Milly to test the knee and legs, hopefully, get in a bike ride after work. Spin 24 miles after work, ball crunches with overhead weights, 3 sets of 50.
StayKool, BofBSRoolsout |
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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 |
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32miles spinning, 22 mph avg pace, good effort, need new songs on the IPOD, boring workout.
Stay kool - bofbsroolsout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 2.00 | 8.20 |
| 4 a.m. out the door, wonderful moring, moon with Cat, shining, with a light cloud cover, just a perfect morning for a run. Odd thing, passed a lady walking by herself on the parkway smoking, just odd to see someone walking this time of morning, said good morning and moved along. Darn work, would have went on and on.
Stay Kool, B of BSRoolsout
Bike 8 miles, nice evening, avg 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 | 10.00 | 10.00 |
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Swim, 1 mile, half free and half back stroke, 20 mile ride on the parkway. My swimming, D minus for free, B on back stroke. The bike ride was fun, seen a few runners. Yard work ahead, so exciting.
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 | 10.40 | 0.00 | 0.00 | 2.00 | 12.40 |
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Humid run - ran at a good clip the first 6 miles, good clip for me, 8:30s, struggled a little the last few miles. Ran with new cushioned inserts today, seemed to work well on the asphalt, not so well on the dirt. Seen the chumps today, crusing right along, talking, etc, Mark gave me a high five, T NA NA yelled by name, no time to stop or say anything, they were in a good groove. The whole chump bunch looks in very good shape, I would love to be cruising along with them.
Hanging on to that dream cloud, my thought for the day. Every run, hope for feet light as air, running on clouds, those days can happen, imagine. Back to earth, going for a bike ride, likely ride 8 to 12 miles to make up for short changing the run.
Yard Sales - bought a double baby jogger, very nice one, sells for $400 new, not much use, for $70, my daughter will be so excited, wants to jog to get back in shape after my new grandson arrives in the next couple of weekes, Bridger Brent, well maybe not the Brent part. Bought a book by the same author as secret life of bees, goofy artist carving for my dad's birthday tomorrow, he gets a kick out of those things. A lady gave me a truck, she didn't have change, put new batteries in, kool truck for the grandson to play with tomorrow, my son said it costs $20 at the store, bought cat bowls for my youngest daughter and a chipper. Sylvie bought two nice chairs for deseret palms and two boxes of new books, kids story books and an assortment of other books and a milk can. Some times yard sales are a waste of time, other times, they are great, they were great today.
Stay Kool, B of BS Rools out |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 35.54 | 53.75 | 0.50 | 0.00 | 204.27 | 294.06 |
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