| 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 247.95 | 260.20 |
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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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22 mph, good spin ride, somewhat boring, cannot wait, get outside and run again, hopefully, in a couple of weeks. Why the dog days of summer, should be the dog days of winter. Stay Kool, B of bS Rools out
Spinning class with Sylvie, good class, 15 in the class, colder weather is filling the gym with peoples. |
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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 | 9.25 | 9.25 |
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Spin on - butt is sore, I won't call the bike cross training, it is one of my three training modes, but, the butt doe snot lie. Need time out of the saddle. Red rocks for the next few days, nice break.
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 | 1.00 | 1.00 |
| Cross Training hike, turtle walls, seen none, good to get out in the day and test the SF. |
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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 |
| Swim 1 mile, hard spin class, Stevo intructor is great. |
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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 |
| Darn tired of spinning, 2 hours at deseret palms. |
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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 | 1.00 | 1.00 |
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4 mile hike up turtle wall trail and back, ran a few of the uphills to test the SF, getting better, not ready yet, hope is on the way.
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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Spin and weights - Dr says; can walk and jog a little, buildup over the next month, SF on non-weight bearing bore healing. Spent most of the day at the Huntsman Cancer Institute, my mother, survivor of breat cancer, getting a procedure, things are fine.
Interesting Doc appt. Petron, cares for U of U football players, head 3 doctors look at me, interesting.
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 | 5.50 | 5.50 |
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good hard spin class with Sylvie, off day, back at it tomorrow morning.
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 | 14.00 | 14.00 |
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Spin 56 miles, good long tempo workout, avg pace, 20.2 mph, weights, arm band lat pulls 200.
Signed up for the St.George half marathon in Jan, with Sylive, my oldest daughter and her husband.
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 | 11.25 | 11.25 |
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17 miles spinning, early morning, work gym, barefoot runner on the treadmill, fans a going, lady ga ga tunes, time moves slow or fast, what is the secret of getting past these boring workouts and staying motivated? Why is the sky blue?
Anyway, good to have the SF almost healed, some jogging and walking tomorrow.
Spin, 28 miles, working out with grandson, he was funny.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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Brick - swim 37 laps at Murray Rec, hard effort. - somewhat boring, only swimmer most of the time.
Spin 24 miles, good avg. effort, - Nice to have the leg getting better, may start speed walking/jogging.
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 | 10.00 | 10.00 |
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41 miles spinning, weights = 2 sets, curls, bench press, flys, slant board. 4 wall squats, 120 crunches.
Bundle up for the Ute game.
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 20 miles, then went looking for a snow blower, found it, - another 20 miles spinning - boring - Sylive, bless her heart, talked me into going out for a 3 mile speed walk, she can really move, speed walking is going to be my ticket, nice to get outside on a beautiful afternoon. Sylvie - just never lets me get down on myself or circumstances, just keep moving forward. I have new mission, get my fast walking pace down to 14 minute miles for 20 miles, sounds easy, but darn hard.
Stay Kool, bof 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 | 12.30 | 12.30 |
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Hard spin, 25.23 miles, avg pace. 22.8 - 2 a day, later today.
24 miles high cadence workout, good sweat - SF feeling 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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16 miles, spinning, avg pace 22.5 mph, good effort.
Spinning class, full class, surprise - Sylvie too, 24 miles
I need outdoors, bad.
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 | 5.00 | 5.00 |
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20 miles spinning, weights, crunches, wall squats - better days ahead.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Turtle wall run with Sylvie, ran the uphills, easy does the down hills, SF is essentially healted, the anke now needs rehab. This is one beautiful 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 | 15.00 | 15.00 |
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Deseret Palms, spinning, two classes and spin 1 hour between classes. Talked to a lady spinner that did the Utah half IM.
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 | 2.00 | 2.00 |
| Rode the mountain bike with Sylvie while she ran, a good hard few miles riding. |
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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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Early morning ride, rode 20 miles around to the north side of Gunlock Resevoir and back, that darn pitted road made the ride tough. This is part of of the IM course, not that hard, the darn pitted road makes it harder.
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 | 5.20 | 5.20 |
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SHAC swim, 40 laps, good effort. Likely, no two a day today.
Stay Kool, B of BS Rools out |
| 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 | 7.00 | 7.00 |
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Mtn bike ride, up to the top of West Canyon, (snow canyon state park) and back home, cold, but darn fun being the only one on the trail, 20 miles. It was good to be able to stand up on the pedals again, really worked the uphills, the SF is getting better and better, yea.
4 mile hike with Sylvie and Roxie, taking photos, Sylvie sells her photos, also took pictures of Josuaha trees, etc.
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 |
| 2 hours spinning class at deseret palms, spun for 1 hour before the class, the leader, a very good biker, century rider, we spent most of teh time out of the saddle, my legs were feeling it after spending most of the ride yester out of the saddle climbing hills. I am so glad the SF is getting better and better, hopefully a little birthday jog tomorrow morning. Years gone bye, use to always run 15 to 20 miles on my birthday. Stay Kool, B of BS Rools out |
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| | Comments(4) |
| | 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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Five miles speed walk, well, maybe not too speedy, 17 min per mile pace for 5 miles, keep after it.
Stay Kool, B of bS Rools out
heck of a fun thanksgiving
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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 |
| 2 hours spinning, good effort. (SF - ran to the top of the seats, south endzone twice, without stopping, the SF is getting better - Rice Elcles) |
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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 | 5.00 | 10.25 |
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Nice to get out, ran and speed walked, avg pace 13.71 mph, I know, slow, but, good to be out there moving, the SF is getting better each day. Confession - I have been shamed to run in day lite, now being very slow and not sure if I would even call it running. To my surprise, almost every runner said hello today. I stopped and talked to George, form pres. of SLC running club. Anyway, maybe I will get out more without feeling out of place.
Spin ride 1 hr, good effort, weights, lat rubber band pulls, crunches, wall squats.
I just finished putting together an IM training plan for the next 20 weeks, using other plans as a model to fit my specific needs. Wow, really gives me a feeling of the amount of training.
Stay Kool, B of bS Rool sout
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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 | 10.10 | 10.10 |
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Spin 1 hR, IM pace - 20 to 21 mph - good effort, real sweater.
Pool, 41 laps, worked on form, man, swimming is so darn hard.
cross training miles - 5 from bike, 5.1 from swim.
*Note, spent several hours putting my IM training plan together based on several sources. One thing that really stuck out, swimming 3 times a week, hard to get to a pool once a week, this will take a real planning effort.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
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Two high cadence workouts, 20 miles lunch time, 28 miles after work - avg 96 rpm, good effort. Cannot make a decision, buy used zipps, several hundred cheaper, or buy new zipp 808s. Tough decision when parting with money.
Stay Kool, B of BS rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill, 3 very easy miles, quick leg turnover. |
| 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 | 11.60 | 11.60 |
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Hard, spin workout, moderate hills, 22.5 miles - bought those new ZIPPs, sweet.
Spin after work - 1 hr, 400 rubber band lat pulls, 4 X 90 second wall squats, bench press, flys, pulls, 100 ball crunches.
SF is feeling much better, hope to get in a few miles running this weekend.
Stay Kool, B of BS Rools out
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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 | | 12.25 | 0.00 | 0.00 | 0.00 | 247.95 | 260.20 |
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| Weight: 0.00 | Calories: 0.00 | |
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