| 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 | | 8.50 | 10.00 | 3.50 | 0.00 | 46.25 | 68.25 |
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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 | 7.00 | 17.00 |
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23 degrees, heat wave, slept in today until 7 a.m, when I looked outside it had snowed about 2 to 3 inches, made up my mind, put on my clown trail shoes and run 10 miles, 5 miles north to 33rd south and back home. Snow running is not for every runner, but, darn good for me, extra cushion. Decided to run the first 5 with no stops, seen no other runners the first 5, just the sparkles of the snow and a couple of walkers. The run home was station to station with a 30 second stretch break each mile. This was a nice slow/hard effort snow run, just what I needed. Verry happy with the effort. My feet were very cold by the time I got home. On the way back, seen two runners with their dogs, have seen them often on sundays, the lady always says hi, and the dogs always run up to me. The run today was a must, have painters half in a couple of weeks.
Spin 28 miles, 125 ball crunches with 20lb weigths, 5 x 1 minute wall squats, bench, side lifts, pulls, etc. |
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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 | 14.40 | 14.40 |
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Crossing training to the max, 21. mph - legs felt good after yesterday - sun is shining, cats are smiling, dogs are laughing, gave out 90,000 commando points today. Spin 36 miles after work, nice followup working out today, going after that good week.
STYay klool bobbs 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 | 4.00 | 4.00 |
| Lite day - |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 3.50 | 0.00 | 3.95 | 7.95 |
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Mexican mountain goat workout (with Tony) warmup, 8:34 pace for all intervals, 1% gradte, 2%, 1%, 3%, 1%, 4%, 1%, 5%, 1%, 6%, 1%, 7%, 1% and 8%, 1/2 mile cool down at 9:45 pace, 12 minutes spinning - We bumped the speed to 7.0 on the TM, made a big difference in the toughness of the workout. Hills - speed work in disguise.
Later - 30 minutes spin bike, 10 second, hard as I could go interval, every minute, 29 intervals - good followup workout after the run. 23.3 mph avg pace, 11.65 miles.
Signed up for the St. George Sprint Tri at Sand Hallow, open water Tri, see if I can beat my last year time.
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 | 3.40 | 3.40 |
| Lite day - rest, brick on friday |
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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 | 11.50 | 11.50 |
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Spinning class and warmup - only two in the class, boring class - swim 37 laps free style, good workout. Decided to wait until saturday for my version of a long run, 10 to 13 miles.
The spinning instructor, Kelly is doing painters next week, he is about my speed, maybe I can get him at the end.
Nice to see some of the snow melt, hopefully, the parkway will be clear in the morning with no ice.
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 | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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Run along JRP with Sylvie and Roxie, next temps, slushy, wet feet, no energy today, spin the legs out for 8 miles. Do walkers ever move aside for runners? Do runners always need to move?
Stay Kool, B of bS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 10.00 | 3.50 | 0.00 | 46.25 | 68.25 |
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