| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 1.50 | 3.00 | 0.00 | 51.00 | 68.75 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 12.00 | 17.25 |
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Tri Workout, mixed up brick
Run - 5.25 miles - Early moring dark run, fog, lite, good for running, but, a little spooky along the river. The lady with the two pit bulls was out running, this time they did not lunge at me. Nice morning for a run.
Swim - 1 mile - Murray pool - had the pool to myself, my own personal life guard, kind of weird. My arm muscles were sore from the the mile swim on friday. I have been practicing getting arm resistance on the pull back storke, getting better. Also, rubber band exercises for swim muslces. Got toe cramps at about half way, stopped and worked in out. Happy with the swim, slowly getting better.
Spin - 28 miles, 150 ball crunches with dumbell, 200 reps rubber bands swim exercises.
Good way to start the week.
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 | 9.00 | 9.00 |
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Spinning, hard 3 miles, 21.8 on tire legs, another 6 miles after work, easy day.
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 | 10.00 | 10.00 |
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Spinning 40 miles, moderate effort, too cold for an outside run. My tweeks seem to be gone, Mountain Goat workout tomorrow.
Stay Kool, B of BS Rool out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
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Mexican Mountain Goat workout, 7.0 pace for all intervals and backoff incline segments.
4 minutes at 2%, 4 mins at 3%, 4 mins at 4%, 4 mins at 5%, mins at 6%, 2 minutes 1%, 2 mins 7%, 2 mins 1%, 2 mins 8%, 2 mins 1%, 2 mins 9%, 2 mins 1%, 2 mins 10% and 2 mins at 1%, - felt good, nice hard workout, without Tony, he finished before I could start. Had an excellent bookend for the workout. Hopefully, spin later today. It is nice to know I still have the legs for this workout.
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 | 3.00 | 3.00 |
| Hard spin, out of control, 22.6 mph, pace, 12 miles - off to sTg |
| 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 | 17.00 | 17.00 |
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Deseret palms - spinning through 2 spin classes, Iron man rock start spinner steve for the last class. 68 miles, hills, intervals, etc. Talked to a guy getting ready for the Iron Man, interesting conversation on the time taken to train. Funny thing, got accused, by a girl, after the spin class, of laughing at her because she was sweating so much. Wow, I was laughing how great and wild the spin class was following the rock star. Anyway, keep your laughs to yourself next time.
Stay Kool, bofbsroolsout |
| 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 | 0.00 | 8.00 |
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I would not call these easy miles, ran up West Canyon with Sylvie, beautiful red rock day, I forgot my train shoes and almost spained an ankle. It was a fun run.
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 | | 13.25 | 1.50 | 3.00 | 0.00 | 51.00 | 68.75 |
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| Weight: 0.00 | Calories: 0.00 | |
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