| 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 | | 11.20 | 10.40 | 0.00 | 0.00 | 51.80 | 73.40 |
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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 | 11.80 | 11.80 |
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Got up at 4:30, bike ready, snack and out the door about 30 minutes before sunrise, determined to do the 45 mile loop (one of two) of the St. George Iron Man. Took it slow along the trail until light enough to get on the road.
For those who do not know the course, have never ridden a bike on the course, tough, tough course. The loop starts at Snow Canyon Parkway over to I91 through Ivins up to Gunlock, over to Veyo and follows the Marathon course to Snow Canyon Parkway for another loop. Why is the course so tough: 1) the road up I91 is in lousy shape, rough, pitted and a slow roll for the tires; 2) cross winds start as you leave Kayenta and head towards gunlock, tough to ride in cross winds and really slows the pace; 3) several uphill grinds with a long 1/2 9% grade out of the Gunlock valley heading towards Veyo, some bikers would really struggle with the grinder uphill if now use to hills, flat landers; 4) the cross winds blow again heading slow from Veyo. My avg. pace was 15 mph, really worked, who know what pace would be for the second loop. This is one tough bike course, with a very tough marathon course, makes the STG marathon look like cake. I guess this is why it is an Iron Man.
Lessons learned on the bike: Start hydrated and with calories, energy use is a big issue, next time will pack food. No question, those who think they can do a Tri on a regular road bike, good luck, you really need to save the 1 to 2 miles and hour with a Tri bike in the Aero position. I have much more respect for the bike portion after the ride, it will take some real hard work and practice to complete this course. My plan is to sign up for the 2012 Iron Man if I feel that significant progress is made with the free swim this winter and with the bike.
*Note, for Mike, train train and train some more after STG, it will take some very hard work to be ready for the bike portion.
Stay Kool, B of BS Rools out (3rd 70 mile week, converted cross training and running miles, in a row) Keep the string going this week.
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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 | 7.00 | 11.00 |
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Very nice morning, early run, followed by a moon shadow, without Cat.
Spin 28 miles, race in america
Stay Kool, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
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Spin 20.5 miles, ran 1 mile on Milly to test the knee and legs, hopefully, get in a bike ride after work. Spin 24 miles after work, ball crunches with overhead weights, 3 sets of 50.
StayKool, BofBSRoolsout |
| 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 | 8.00 | 8.00 |
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32miles spinning, 22 mph avg pace, good effort, need new songs on the IPOD, boring workout.
Stay kool - bofbsroolsout |
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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 | 2.00 | 8.20 |
| 4 a.m. out the door, wonderful moring, moon with Cat, shining, with a light cloud cover, just a perfect morning for a run. Odd thing, passed a lady walking by herself on the parkway smoking, just odd to see someone walking this time of morning, said good morning and moved along. Darn work, would have went on and on.
Stay Kool, B of BSRoolsout
Bike 8 miles, nice evening, avg effort. |
| 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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Swim, 1 mile, half free and half back stroke, 20 mile ride on the parkway. My swimming, D minus for free, B on back stroke. The bike ride was fun, seen a few runners. Yard work ahead, so exciting.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.40 | 0.00 | 0.00 | 2.00 | 12.40 |
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Humid run - ran at a good clip the first 6 miles, good clip for me, 8:30s, struggled a little the last few miles. Ran with new cushioned inserts today, seemed to work well on the asphalt, not so well on the dirt. Seen the chumps today, crusing right along, talking, etc, Mark gave me a high five, T NA NA yelled by name, no time to stop or say anything, they were in a good groove. The whole chump bunch looks in very good shape, I would love to be cruising along with them.
Hanging on to that dream cloud, my thought for the day. Every run, hope for feet light as air, running on clouds, those days can happen, imagine. Back to earth, going for a bike ride, likely ride 8 to 12 miles to make up for short changing the run.
Yard Sales - bought a double baby jogger, very nice one, sells for $400 new, not much use, for $70, my daughter will be so excited, wants to jog to get back in shape after my new grandson arrives in the next couple of weekes, Bridger Brent, well maybe not the Brent part. Bought a book by the same author as secret life of bees, goofy artist carving for my dad's birthday tomorrow, he gets a kick out of those things. A lady gave me a truck, she didn't have change, put new batteries in, kool truck for the grandson to play with tomorrow, my son said it costs $20 at the store, bought cat bowls for my youngest daughter and a chipper. Sylvie bought two nice chairs for deseret palms and two boxes of new books, kids story books and an assortment of other books and a milk can. Some times yard sales are a waste of time, other times, they are great, they were great today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.20 | 10.40 | 0.00 | 0.00 | 51.80 | 73.40 |
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