| 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 | | 8.00 | 3.00 | 10.10 | 0.00 | 42.75 | 63.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Early morning run, moon setting in the west, legs a little heavy from the extra work last week, spin 36 minutes, 200 crunches, hamstring ball excercises, wall sqat 3 minutes, bench press, curls, shoulders and done, lite day.
Stay Kool, B of BS Rools out
Exciting, BYU winnine, I am a UTE fan, but root for BYU also, great stuff for the MTW.
Push to lose last 4 lbs, Sam's club, zone bars, protein shakes, watermelon, almonds, crasins and catelope. Boy do I miss ice cream already.
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SDRC Labor Day Sprint Triathlon (16 Miles) 01:13:56, Place overall: 62, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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SDRC Labor Day Sprint Triathlon – Before starting the race report, just amazed how many people do triathlons, over 500 showed today.
The stats:
Swim = 10:36 - 400 yrds
Transition from Swim to Bike = 1:58
Bike = 29:35 – 12 miles - pace 24 mph
Transition from Bike to Run = 1:32
Run = 30:32 – 3.29 miles - pace 9:17
PreRace Stuff –
We arrived at the race 2 hours early, the flyer said start time at 7 a.m., real start time 8 a.m., well, after Sylvie chewing on me for being way early again, had a pleasant two hours chatting with others, getting ready in the transition area, picking up race numbers and getting magic marker number on the arm and legs. I often wonder why paint on the number, I guess if you die in the pool or get hurt, quicker to the rescue.
Other Tri-Geeks: talked to two others in my division from the Bountiful Tri a month earlier. One of them had beat me by 30 seconds, did not see the first place guy. Well the race was on, my goal, finish ahead of the second place guy. Go like he……… and don’t look back, my race plan was on. As he beat me on the run by two minutes last time, my goal was to crank it hard on the bike and swim and hand on during the run.
Swim Start: Sylvie brought her great sports camera, hopefully the pictures turn out, will post one on the blog. The pool: we were packed like sardines on the side of the pool, 500 + people in swimsuits huddled like frost bitten hikers trying use body heat to stay warm. It got warm waiting. It was fun to chat with several of the athletes, many had the same anxiety, kind of scared of the pool . The swim was serpentine down eight lanes swimming down and back in the same lane before going under the rope to the next lane. Each swimmer was staggered by 10 seconds and placed by expected swim time. The race was like a Tour De France Time trial, you were essentially racing against the clock and everyone started at a different time. My turn came, jumped in the pool and started the backstroke, hit my head on the side of the pool, small gash, the life guard asked if I was ok, did not answer, just kept swimming. Improved my time by 1:24 over the swim a month ago, happy water logged B. Got passed by one swimmer and passed one swimmer, 0 road kill.
Transition Swim to Bike: ran about 30 yards on asphalt parking lot, tender feet did not like. Very good transition time, John and Di’s tips on layout etc. really helped. Sylvie was yelling and taking pictures, great fun.
Bike: Determined to give it everything on the bike, the race was on, needed a great time on the bike to best the second place guy from a month ago. The ride was going great, until several of us got stopped for a train, darn. My watch indicated 2 minutes waiting, deducted this from my time. A race official was taking numbers and watching the clock and said time adjustments would be made. Well, they were not made, will explain after the finish. Positive road kill 12, had one guy pass me on a Tri-bike, he was cooking. The worry started, really trashing my legs trying to give it everything and hope to hang on during the run.
Bike to Run transition, Sylvie was yelling like crazy, giving me yells of encouragement, very positive. Last night put non-tie shoes lace thingies in my shoes, really helped, likely saving 10 to 15 seconds.
The run: for those of you that have not rode a bike and then ran; tough, tough, tough, your legs just don’t want to run. Quickly went into chi running mode counting steps for cadence, thought this 3.29 miles would never end. Got chicked by one runner, 3rd place overall woman, and passed 10 other runners, positive road kill 9. I was surprised with the 9:17 pace considering how trashed my legs felt, tough run with twice the uphill as down. Sylvie was again yelling and taking pictures, great wife, made it fun. I was so darn glad to cross the finish line. Some races, just don’t feel like a 100% effort, this race was as close to 100% as I can get.
Post Race Stuff: changed my clothes and walked with Sylvie to look at the results, well, I was a Clydesdale. Sylvie noticed that the guy who beat me last month was in first place in my division and also noticed my time would put me in first place by a minute. We walked over to the timer and he put me in the right division. They quickly reposted the results, it took all of thirty seconds for the “guy” to notice he was in second place and beat by a minute. He quickly sought me out for chatting about the race and laboring on about his run time, saying he could have beat me with a better run time. Well, I didn’t have the heart to tell him that he was really beat him by three minutes, my time was not adjusted for the train. Anyway, it was great fun to chat with the 2nd, 3rd and 4th place finishers in my division, darn competitive old farts.
Awards – got a nice 1st place medal, $10 gift certificate to Texas road house and coupon for free blooming onion, and a $5 gift certificate to sizzler. The race shirts may be the best short sleeve shirt ever, Sylvie was jealous, not jealous enough to give a Tri and Try
Stay Kool, Long winded and trashed legs, 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 | 15.00 | 15.00 |
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2 hours spinning before work, upper body circuit weights and 250 ball crunches
Spin classes, crashed the 1st spin class in the middle, knew the instructor, stayed for the second class, 1 hour 45 minutes spinning. A few intervals and hills mixed in.
Total time spinning 3 hours 45 minutes - 64 miles - moderate effort, convert to 15 cross training miles.
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 | 4.50 | 4.50 |
| Big Ease day, 1 hour spinning, happy legs Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | 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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Nice morning for a run, just right temps, nice to get out. First 4 miles went well, knee starting acting up the last few miles. Worked on cadence, tough to increase, change years of habit.
Run a race, gone like an answer blowing in the wind, distance memory after a few days, maybe that is why we are drawn back to races, experience the pain, the runner's high, the crowd, etc. then it slips away like carrying sand in our hands. No matter how hard we sqeeze, the race has slip sliding away.
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 | 15.25 | 15.25 |
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Spinning class, started 45 miniutes early, good class - 31 miles
30 miles riding along the parkway, good effort
Upper body weights, 250 crunches.
Stay Kool, B of BS Rools out |
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Greek Festival 5K (3.1 Miles) 00:25:39, Place overall: 29, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 | 8.10 |
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Annual Greek Festival, we have ran this race for several years. The race seems to get smaller each year, don't know the reason. No expectations going into the race, guads a little fatigued from yesterday's biking. Today was Sylvie's first race in her new divsion, she kicked butt, 1st place, she is awesome. The start: no frills, maybe 200 in the race, Sylvie took off like a shot, she hit the first mile in 7:05, may watch had me at 7:22. This is the fastest mile I have ran since knee surgery last year. The fast mile may have been a mistake, but, nice to know I can run a mile under 8 minute miles. The second mile was tough, could see Sylvie up ahead of me starting to walk on the hill, decided if I was going to pass her, on the hill would be the place. As I went by her, said come on, she said, your a beast. As we crested the hill and started on a short down hill, I could hear Sylvie coming, held her off for the next quarter mile, about wiped me out. The next 3/4s mile gradual uphill, starting picking off runners, had one runner pace me after the first mile and passed 15. Positive road kill 14. The second mile was slow up the hill, 16:35 at two miles, held on the last mile for an 8:15 pace. Post knee surgery PR by 6 seconds. It was a fun low key race, Sylvie won a night's stay at quality inn, and we each got a medal. Poast toastees, race thoughts, my training all year has been based on endurance, strong and consistent. The knee cannot handle the speed work to get faster, will need to be ok with endurance. Stay Kool, B of BS Rools out
1 hour spinning while watching football, 200 crunches - 5 miles cross training |
| 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 | 3.00 | 10.10 | 0.00 | 42.75 | 63.85 |
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| Weight: 0.00 | Calories: 0.00 | |
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