| 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 | | 24.48 | 7.25 | 4.00 | 0.00 | 199.30 | 235.03 |
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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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60 miles spinning, convert o 15 miles cross training, 3hours, 300 ball crunches. It is darn hard to sit on a bike for three hours, just need that aerobic base.
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 | 3.00 | 0.00 | 2.65 | 5.65 |
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Have you ever had a day where you almost wimp out? Today, almost got negative commando points. Arrived at my work gym, rode the spin bike for 30 minutes, almost packed it in and did not do the treadmill hill workout, making excuses like I will do it tomorrow, my running shoes are dirty, my running clothes don't have enough red, the workout sounds too hard, etc. It took a few minutes to silent chant - no guts no glory, no guts not glory. Although no glory expected, get pshyed. Anyway, put on the running shoes, did three 1 mile progressive repeats. 8:30 pace starting at 1.5% include and moving up .5% every quarter mile. Goal next week is 4 miles. How time changes, this workout would have been nothing for me a couple of years ago. Anyway, nice to move forward with a positive run.
The moon was out this morning, can't miss that morning run tomorrow.
Stay Kool, B of BS Rools out
hundred pushup challenge - 4 sets of 40 pushups followed by a 5th set of 46 pushups, 30 second break between sets - killer pushups - 200 ball crunches
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
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I'm being followed by a moon shadow, moon shadow, without Cat. Special morning, cooler an crisper, full moon to the west guiding me with her light. The rising river fog was speaking in ancient tounge letting me know that I was a welcome visitor. A couple of centuries ago, the running visitor would be an indian seeking game. The river has seen if all, listen close. Running at 4 a.m., love running when no other people on the parkway. When we first moved 12 yrs ago, runs during the middle of the day would often not yeild a soul except the runner.
Great start to the day, Stay Kool, B of BS Rools out - Spinning tonight. |
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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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Old time rock n roll, elip 70 minutes, rather be running. 5 sets of pushups,
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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 |
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Spin 1 hour, 22.12 miles, good effort, soggy shirt. Busy day at work.
4sets of 40 pushups, 30 second rest between sets, 5th of 54. Wow, this 100 pushup challenge is tough.
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 | | 8.08 | 0.00 | 0.00 | 0.00 | 8.50 | 16.58 |
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Tough day - 34 miles, spinning class, intervals and hill climb, good class. 8.08 miles on the parkway. Very nice day, ran mostly along side the trail, in the dirt covered by a nice blanket of leaves, seen a few lookie lous bikers, dog walkers, 4 runners and a group of serious women race walking (have seen them several times). All runners said hi today, it must be the great day that brings out smiles and miles.
One comment, always tough to hard spin and then run, just what I need for Tri practice and to simulate long runs without doing long runs, yesterday was a hard hour of biking, avg HR 152, followed by today. There are days I ask myself, why am I doing this? Thank goodness this thought is fleeting and I am on to the next challenge.
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 | 0.00 | 0.00 |
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Pushup challenge, 4 x 40, with 5th set 45, 200 crunches.
Stay Kool, B of BS Rools out, go UTES |
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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 | 13.00 | 16.00 |
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Woke up early, spin bike for 2 hours, 250 crunches, went to the Rec Center, swam 1 mile. Likely swam 2 or 3 laps too far, lost count a couple of times. Ran 3 miles along the dirt trail by the river, very pretty day. When running, could hear a runner catching me, picked up the pace and held him off for the next mile until I turned around.
Biggest loser, have gained 6 lbs since St.George, diet starts today = no ice crean, no candy. |
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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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Easy day, 1 hour spinning, 3 x 50 pushups, 100 ball crunches. Snow Canyon buddies, Colleen took 1st in her div. half marathon, Elaine 3rd in the 5k. Always nice to chat with running buddies.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 1.00 | 0.00 | 9.00 | 10.00 |
| Not up to par today, little under the weather, not often, it will soon pass. 48 minutes on the spin bike. A lady jumped on the treadmill, decided to do 1 mile on milly, ran 8:12 pace at 2.5% incline, felt fairly well. Hill workouts on milly, tough and boring, but pay big dividends. This will be one of my 2010 goals, work up to 10 miles at 7.5 pace at 2% incline by the SL Half. May go to a spinning class tonight, hopefully, Sylvie feels like going, she had oral surgery and has not ran for almost two weeks.
Spin class, good hill workout, instructor simulated a partial Lance Armstrong hill workout. The problem with this spin class, every time a new spinner comes to the class, the instructor (with good intentions) gives out the resume of each of us regular spinners. Often times, we never see the newbie again. The 4 regulars and instructor, myself 37 marathons, 2 Triathletes with over 75 tris between them, the instructor - mega bike rider la da ja, triple bipass, etc. Now, I can see where this may intimidate newbies. The new lady, 50 years old told me she had a heart attack two years ago and just started excercising. I encouraged her to keep coming, set next to me, etc. Hope she sticks with 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 5.00 | 11.20 |
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Veterans Day - nice fall day, somewhat low energy, nice to put it in cruise control and reflect on times gone by. The leaves falling off the trees somehow fit the day as time moves on, memories are less focused, friends have passed on and time continues the endless March as men destroy men for reasons that never seem clear.
Veteran's day running shorts:
Before a few shorts are given, I am a Viet Nam Vet and served aboard a Guided Missle Destroyer and then servered in the Naval Reserve for 24 years. I have many good and not so good memories about military times gone by. Regardless of positions for or against any war, our service men deserve honor and respect. Our daily lives of getting in miles, yada, yada, yada, do not compare to the tough life and sacrifices of our service men and women.
A moment of silence for our fallen, with special prayers.
Just a few places where my running shoes have served:
Running on the hanger deck of the U.S.S Kitty Hawk
Along the coblestones of crete.
In endless laps round the main desk of the destroyer
Along Pearl Harbor where the Arizona and Big Mo look over the men entumed.
Sands of Deigo Garcia
Naval Hospital Oakland
Treasure Island overlooking the lights of San Fran bay
Germersheim, running with Army buddies
Countless PT tests, running 1.5 miles.
Stay Kool, Go Navy, B of BS Rools out
1 hour spinning, 200 crunches, upper body free weights.
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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 | 3.00 | 3.00 |
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A little under the weather, low energy, easy day. spin 36 minutes. Running will suffer the next few days, darn.
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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Early morning spinning class, arrived 45 minutes early to warn up, get some extra, good class, (32 miles) skip another day of running until feeling better.
Afternoon spinning, 30 miles, 400 ball crunchs, 77 pushups (one set, 90 degrees), bench press, curls, side lifts, pulls, 2 sets each. For whatever reason, strong on the curls today, two sets of 12, may be time to move the weight up. Happy with the 62 bike miles considering not feeling well today, felt like the workout helped me feel better.
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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2 hrs spinning, still do not feel well enough to run outside. 150 crunches.
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 | 2.50 | 2.50 |
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30 spinning minutes, 200 ball crunches, 55 + 33+ 50 pushups, side planks for hip flexors. Side plank exercises, never heard of them before reading a triathlon magazine today. Started planning out 2010 running and Triathlon year. So far:
Salt Lake City Half Marathon - signed up
Ogden Half Marathon - signed up
Bryce Canyon Half Marathon
Hobble Creek Half Marathon
St.George Marathon
Tuacon Duathlon, run bike run
Greek Fesival 5k
Bountiful Sprint Tri
Shark Attach Sprint Tri
West Fest Sprint Tri
Murray Days 4th July 5k
Goals, to beat last year;s time in each.
Open water Tri - have not yet committed to this goal and a century bike ride
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 | 2.50 | 2.50 |
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Spin 30 minutes, feel like heck, taking a few days off, hopefully, back in gear this weekend. Pushup challenge, maxed out at 77, must get t0 100 by 12 dec to take the cash. I have taken all kinds of remedies to kick this cold, spent about $40, whole foods store, witch doctor, mega C. Anyway, I will have cheese with my whine.
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 | 0.00 | 0.00 |
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Goose egg day - must be how chickens feel, setting on a darn egg all day, waiting, waiting to get back at training.
Stay Kool, B of Bs Rooools 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 | 12.00 | 12.00 |
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Spinning 48 miles, moderate effort, covert to 12 miles cross training, still under the weather, but, feeling better, hopefully run a few miles in the morning. 300 crunches, 33 pushups, 2 sets of 8 repeats bench press, 2 sets of 8 repearts curls and shoulders.
Rambling thoughs - Bummer, canceled tending my grandson tomorrow, don't want to give him the dreaded gombo. Sylvie is down with followup oral surgery, she has not ran for 3 weeks, hopefully she will be back at it in a couple of weeks. Spent much of this morning reading a Triathlete magazine, training tips for an Iron Man. The 112 bike ride, ok, the marathon ok, it is that darn 2.2 open water swim that has me intimidated - intimidated if I could make the cutoff time of 2 hours and 20 minutes and also just he open water aspect. I am going to signup for the 2011 St.George Iron Man, need to do a couple of open water Tris 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 | 8.50 | 8.50 |
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Spinning class, 34 miles,converted to cross training miles. Darn, still don't feel well enough to run, hopefully a couple more days and will be back. Oddity - as the weather gets colder more people show up at spinning classes, good to see, but wonder what they are doing during good weather? The spinning class overlooks the pool, the Murray high team starts workouts at 6 a.m., the coach has anyone late do lunghs all the way around the pool. What seems funny, some kids are always late, maybe they like lunghs. It seems like some of my blogging buddies are hiebernatting for the winter. Races seem to bring out excitement.
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 | 2.50 | 2.50 |
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spinning 30 minutes, 150 crunches, curls, bench press, shoulders, lite workout, still not feeling great. Sylvie and my daughter Shanna, keep telling me not to workout when sick, hum, seems just the opposite in my mind. Anyway, gave in, lite 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 |
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Spinning 60 minutes, feel better today. A runner needs to run -
What I think about when I should be running - days of old - races - hard days- how can I train harder/smarter? Well smarter may be out, just train harder, ramp up the gut checks.
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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 |
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1 hour spinning, good effort, 22.3 miles, converted to 5.5 cross training miles, good effort at 22.3 mph, avg hr a little higher than normal, 150. Hopefully, back to running tomorrow.
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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 class, with Sylvie, hill workout - Spin class on my birthday? Crazy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 6.25 | 8.25 |
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Brick day - ran 2 miles on Milly, 2% grade at 9 min pace, spin clas 25 miles interval workout, good class. The run was tough, first run in two weeks, coughing like crazy after. Time to starting building back up again - do some run, ride, run bricks to get ready for the race in Feb.
Non running stuff- our dog Sammy passed away last summer, our 5 kids have decided to get a puppy, standard poodle for Sylvie as a XMas present. It will be tough to keep the secret, we are going to look at a couple puppies on friday. Sylvie will be upset at first, she is not over the loss of Sammy, but, she will soon love the dog, she is great with dogs and she needs a new running partner.
Stay Kool, happy turkey day, 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 | 12.50 | 12.50 |
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Back 2 Back Spinning classes, arrived 20 minutes early, two hard core spinning intructers today, very good hard workout, legs are a shakey, similar to the feel after a half marathon. Including myself, two other spinners stayed for the second class, both bonked with about 15 minutes left. Surprisingly, one of the bonkers was adorned in fancy Pearl Izumi shorts and shirt, clothes don't measure fitness, just snow bunnies. *Note, Kelly the second instructor was wearing a La Da Jay shirt, tough rider. It always feels good once the workout or run is done, 50 miles of farily hard riding, yeh, get an extra piece of Marie Calendar Coconut Cream pie.
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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 Wheels again - 2 hours, 41 miles, converted to 10 crosstraining miles. Highlite of the day - picked out an apricot standard poodle puppy to Sylvie. Very cute female dog. Upper body free weight workout out.
More non-running stuff - Sylvie has a Cat clock, Tristan our grandon pulled the clock off the way, crash to the floor. Tristan is 10 months old, grapped the swinging tail as his day was carrying him. Boys will be boys.
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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Spin, spin spin, Murray Rec, 3 hr class, nice workout, starting to get the legs back, hopefully, running again in a couple of days. Considering La Da Ja next year.
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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 | 10.00 | 15.25 |
| Brick day - run n spin - First day running outside for three weeks, finally feel pretty much back to norman, ran along the JRP to 4500 south and home (5.25 miles) very pleasant run, happy with the legs given the time away from running and hard spinnning. Came home and rode the spin bike for 2 hours at a 20 mph pace, nice ride (40 miles converted to 10 miles crosstraining), upper body weights and drank a protein shake after the workout.
Hope to complete at least 3 bricks a week with a run and bike or run and swim comb.
Dreamer - bought a wetsuit yesterday from Salt Lake Running Company, great buy, only $150 for a $400 rental suit, B.J. Christensen (famous Utah runner and Iron Man Kona in the top 20) picked out the suit, looked like new with no dings. Well, now I have to crank up the swimming and do a couple of open water Tris this year. If the swimming goes well, plan on signing up for the 2011 St.George Iron Man. Hopefully, not the better laid plans of mice or men with this statement.
Reality - during the run today, realized, my speed will not improve much given the knee, need to really focus on the endurance side of running.
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 | 4.90 | 4.90 |
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Spinning - easy day - need new songs on the IPOD
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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 | | 24.48 | 7.25 | 4.00 | 0.00 | 199.30 | 235.03 |
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