| 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 | 3.10 | 3.10 | 0.00 | 222.35 | 228.55 |
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West canyon MTN bike ride - beautiful view of snow canyon, rode it hard.
Stay Kool, b of Bs rool sout |
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Race report for Sylvie - she ran the Huntman world senior games 10K, second place in her div., proud of her effort, I rode the mtn bike taking pictures during the race. It was fun to talk to other old farts, nicer than I expected. 500 commando points for Sylive.
Stay Kool, B of BS Rools out |
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Senior Games Bike Hill Climb (3.1 Miles) 00:19:24, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Hill climb race from the sand dunes, snow canyon, to the top, hard race. Now, would not of thunk it, 350 seniors showed up for the race, what the heck, bikers, grey hairs and BenGay everywhere. I have ridden this ride many times, but, not with a SF. This was a TT type start, two guys holding you up in the starting shoot, already locked in the pedals. One of the guys said, your shaking, well, I was nevous about them dropping me. (bikers go every 30 seconds) The first mile was into a head wind, the rest was a grind to the top, two passed me and I passed two. Finished 2 places out of the awards, the SF did not allow me to stand on the pedals. Nevertheless, happy with the effort, I will get them next year. The only saving, a guy the night before spent an hour telling about how great a biker he was, I beat him by a minute, small win, take em when you can get em.
One note, these are not yo mama biking, serious bikers, bike clubs, came from many different states and countries to race. Fancy bikes.
Rode with Sylive for ten miles up around tuacan. It started getting real windy, we headed for home.
Stay Kool, b of Bs Rools out
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Senior Games 40K TT (24.8 Miles) 01:08:31, Place in age division: 7 | | 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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Before the report, Biking has a funny way of doing divisions - Expert, Experenced and Beginner. Although my first official bike race was yesterday, signed up as experienced. Well, it was an experienced group, warming up on bike trainers, wear skin suits, tight shoe covers, aeror wheels, all business, a few were kind of snotty. As yesterday, bikers from all over, fancy bikes and all business.
Prerace, the race started at the entry to Zions Canyon, down 12.4 miles and them back up. Many bikers were zipping back and forth warming up, dangerous with traffic, other bikers, etc. After about 2 miles down the canyon on my race, an ambulance went by. Slyvie told me 3 bikers crashed warming up, was not surprised.
More prerace stuff - raining some down the canyon, warned of some slippery spots, traffice, rumble strips, etc. what the heck, am I nuts, the answer is yes. The weather was crappy, could have easily got hypothermia if you did not get warm right after the race and get out of wet clothes.
I was third up, racers 30 seconds apart, held up by two guys, clipped in. The first part was two big S curves, did not get down in aero until after those turns, now the confident in my ability to make those turns staying in a tight 1 foot margin without moving into traffic, lost a few seconds. The rest of the course was in pretty good shape, stayed down in aero. I had 4 guys pass me, passed no one. I need this race as a reality check on my conditioning, training and feeling sorry for myself about the stress fracture, Teddy Rosevelt, the tough will get going. I was happy with the effort, very good hard effort. If I am going to continue bike racing and want to take time off my Tri leg, I need good aero wheels, anywhere from $1500 to $2800. They offer a 1 to 2 mile an hour advantage.
My average pace was 21.7173 mph - my avg pace at the half IM for 56 miles was 21.2, hum what does this mean, today's course was much tougher with all the uphill the second half. I started my piggy bank for aero wheels.
Stay Kool, b of BS Rools out
By he way, Sylive was real supportive, thinks I am nuts.
Last note, these guys are serious bikers, I mean serious.
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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 | 3.40 | 3.40 |
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Senior Games, Sylive first place, 5K, in her divisions, race her best 5K of the year, proud of her, won a very nice gold medal.
I scrapped the race, SF, let in hearl, swam 2/3s mile at SHAC.
Interesting to be around a bunch of people older than me, even if they are younger than me, I am not that old for the senior games. The male winner of the 5K ran a 18 minute and change.
Stay Kool, B of Bs Rools out
Note, talked to Steve O at spin class this morning, he pace is brother to a sub 3 hr marathon, his first marathon, pretty awesome for your first to be sub 3.
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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 | 16.00 | 16.00 |
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Spin on Spin 3 hrs 18 minutes, spun thru 2 classes, nice little workout. Awards Bnqt tonight for the cyclying events, we are going to attend, although I did not place, plan to do three races next year, TT, hill TT and road race. This week has shown me there is life after running, bike races and Tris.
Stay Kool, B of BS rools out
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Huntsman Senior Games Triathlon (3.1 Miles) 01:42:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 5.00 | 8.10 |
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Pool Tri at SHAC - We have a new triathlete in the family, Sylvie done her first TRI today. It was not without pain, hard work, etc.
Sylvie has not swam, basically, lesss that 3 lengths of the pool in 14 years, oh yea, I can do a Tri, she earned it today. The swim was in 6 waves, 12 lanes, 2 too a lane. Sylvie was heat wave 1, me in wave 2, same lane. She started out great the first lap, then it when to crap, I ran out and got her inhaler from her bento bag on the bike, she did mostly side stroke the rest of the way. The time limit was 20 minutes, well, they let her go over 20, took her about 21:20, she was exhausted. She rebounded for a good bike and very good run. She passed a couple dozen runners. I was pround of her for sticking it out, she could have quit on the swim, her time was 1:52 (500 yrd swim, 12.4 mile bike and 5K) She really did well for her first Tri, she panicked on the swim, maybe all the serious competition. These seniors or tough. Well they do come from all over the country to compete.
My Tri, after worry about Sylvie, the gun went off for my wave, I was still standing at the side of the pool, jumped in and took off, about a 13 min swim for the 500 yrds, ran out to transistion and seen Sylvie's bike was gone, she either quit or kept going, passed a about a dozen bikers before catching Sylive, she had a 20 minute head start, slowed down and gave her some big commando points for being tough, kept going. Back the the race, the bike course weaved around up to the botton of kenyta. I was tought to keep up a good pace with all the turns, avg. pace about 19.75 mph bike time in the top 10%. The run, what run, speed walked the run, 14 min. mile avg. tried to run a couple of times, could not do it, darn SF.
Seniors - no shortage of words, just whether someone will listen to them, got may words of encouragement to finish, etc. nice people. Total time slow 142, 10 minutes ahead of Sylvie, she passed me on the run and chased down two women runners ahead of her, proud of her for the effort. We both finished mid pack in our divisions.
Question, would I do the senior games again, yes, but, hopefully healthy. Next year would add the 50K bike race. SF update, does feel bettter walking around.
Stay Kool, B of BS Rools out
Crash update, one biker crashed in transition, major road rash, could not get out of his pedals.
Endless stupid questions, no such thing as a stupid question, well, get asked a houdred of them in 30 minutes, lady setting next to me at the banquet. I was nice and answered every question with my answers growing shorter. I may be in a mood today, do not like being injured and feel not capable. Maybe I was giving stupid answers.
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 | 22.00 | 22.00 |
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Workout day - first day of IM training - off with a bang.
2 hours spinning - 40 miles, good 20mph pace - off to the doc,
Murray Rec. swimming - 1 mile in 59 minutes, slow. but, something kicked off in my brain today, finally grabbed the water, toughed my thumbs to the legs on the pull through, faster laps, but more effort.
84 minutes spinning while watching Chicago and Detroit, weights, 120 ball crunches, 200 rubber band swim pulls.
good I like working out, or this would be not fun.
Stay kool, b of bs rools out
Shopped for a new gym today, think I found one, the sports Mall, a little pricie, but, good for my workout times and they have Tri Geeks doing Master swim a couple of days a week.
I also met the Master Swim instructor last year, happened to stop at her yard sale.
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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 | 7.50 | 7.50 |
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9 miles spinning, avg pace 22.4 mph
spinning class with Sylive - 21 miles
Boring workouts - need some outdoor time |
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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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two hrs spinning, good 21 mph pace, still on the SF rehab. Darn tired of this injury.
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 | 7.50 | 7.50 |
| spin 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 | 10.00 | 10.00 |
| Spin 2 hours, weights, 500 lat pulls, rubber bands, wall squats, etc. good workout. |
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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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Fresh air, wind, freedom from spinning and going no where, rode outside this morning 40 miles around and around the parkway. It was good to get out.
Stay kool, Bofbsrools out
Good to see the utes win. |
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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 | 10.70 | 10.70 |
| hard little workout - 24 minutes, avg pace 23.5mph - 9.43 miles - good little hard spin bike effort. I wanna be a rock star, bathroom big enough to play baseball in - I am ready coach, put me in, without Nickel Back or John Foggerdy. (converted cross training miles, 2.7)
Spin after work, 32 miles, weights, arm band lats, nice workout.
Stay Kool, I need more fun, more cowbell, 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 |
| 20 mile ride = off day |
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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 |
| bike, weights - another ho hum workout day. Stg this weekend, get some pazzaz. 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 a.m., swim, 1 mile, tired this morning, rested more swimming that normal. I will blame this on Roxie getting me up to let her out to go potty and 3 a.m. Maybe a bike ride later today. *Note, I need to be more moderate on my bike rides until teh SF heals, may be over doing it. 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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Backing off for a few days, rode west canyonm mtn bike with Sylvie while she ran 8 miles, she ran strong, did a two hard push to the top and turned around, picked up Sylvie.
Later in the day, road bike to the top of Snow Canyon, always a good bike hill workout.
I expect to start running again in about three weeks. Cranking up my IM training starting next week.
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 | 5.00 | 5.00 |
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Mtn 18 miles up west canyon, nothing special except the great scenery and weather, what a spot. When I got to the top, two bikers were stopped talking, well, I ask them if it would bother them if I did my usual yell when I hit the top, gave out the yell, echoed back and forth accross the canyon, they laughed, I headed down at blazing speed. Now, I have one great mtn bike, awesome.
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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22 miles spinning, weights, rubber band lat pulls, wall swats, ball crunches. The fun is near.
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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Nice moderate hard ride, a few crunches and rubber band lat pulls. The fun is growing nearer each day.
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 and weights - ho hum |
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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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21.10 miles, spinning, - play list is getting old. I need a kick in the workout pants. Time to change things up.
Swim, one mile, Murray Park Centre, worked on long stroke.
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 | 11.00 | 11.00 |
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44 miles bike, weights, rubber band swim lap pulls.
Stay Kool, B of BS Roolsout |
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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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1450 yrds swimming, 29 laps - break - we took Ty yard sales, he was so funny and cute, he really had a blast, 8 yr old grandson. 24 miles spinning, fun day - oh ya, halloween party tonight. I will post my picture with Sylive, back to the future reversed. Sylvie just chuckled and chuckled when I put on the costume.
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 | 20.00 | 20.00 |
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80 miles riding, good even effort, weights, rubber band lat pulls 400, ball crunches 100 with 20lb weight, etc. The fun has begun, first of official training plan. Halloween party was fun last night, hope to post a picture.
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 | 5.25 | 5.25 |
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Early morning spin, 20.25 mph, even effort. Rode sag wagon for Sylvie after work, she did an interval workout, best I have seen her run for some time, nice to get outside. Training plan calls for a 1.5 mile swim this week, sounds tough.
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 | 3.10 | 3.10 | 0.00 | 222.35 | 228.55 |
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