| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 2.00 | 0.00 | 0.00 | 36.35 | 55.60 |
|
| 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 | 5.00 | 10.25 |
|
Lazy morning, 1 hour spinning, 3 sets of 35 pushups, curls, 200 ball crunches, ball hamstring curls, bench press, shoulders.
Beautiful Fall morning, did not run yesterday, ITB giving me issues on the right leg, got a massage on friday night, stretched and took some IB. The ITB issue is my fault for running 9 out of 11 days in Hawaii without stretching. Leg feels 95% better today. Time to get back in a winter bass and strength building routine. Back to the run, ran along the Jordon river north, nice even pace, passed about 10 dog walkers and 4 runners, said hi to all of them, Some said hi back. For whatever reasson, just feel great today, don't know why? I even love doing laundry today, well, not quite.
Scrap Book, I have not scrap booked my last two marathons, time to get er done.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
|
Spin 30 minutes, 20 minute mph, spin 30 minutes 22 mph, chess press two sets, 200 crunches, 3 x 40 pushups.
Stay Kool, B of BS Rools out
RRT - run in the mornng, crank out a good pace, goal set
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 7.60 | 9.60 |
|
Reality gut check - how far out of shape? Over the last few months, have settled into a 9:30 to 10 minute pace (chi like running) to lessen the impact on the knee. The result: run more, but at a much slower speed. Hopefully, improve leg turnover and leg strenght over the winter with a goal to break 8 minute miles in a 5k and 4 hours in a marathon next year. (These seem like silly goals given my running over the last 30 years, but, today is today)
First goal race SLC Half Marathon, break two hours.
30 minutes spinning - then, put on the calve sleeves, knee sleeve - Milly 1.5% incline, 8:30 pace for two miles. It doesn't sound like much, kicked my butt, avg HR was 155 during the run. Me and Milly were once great running buddies, not so much now. I may need to bring her flowers. My plan over the winter, hilly on Milly.
Spin class after work, Murray Rec, good hard class, simulated Big Cottonwoold Canyon ride. 20.40 miles. Convert to 5.1 cross training miles.
Monday and Wed will be running with Milly
Thursday - spin
Friday - spin and run brick
Saturday - bike 2 to 3 hours -
Sunday run, spin and swim brick
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| Spin 1 hour. 200 crunchs. Day off sylvie having oral surgery. May run a few miles this afternoon 3 x 50 pushups - 1 set curls, 1 set bench press and shoulders. 4 miles run along the river, nice day for a run. Murray parks blocking off part of the trail where the river is ready to claim the bank. 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
|
Lite day, spin 60 minutes, moderate effort. Talked to Tony De.... today, he has a great hill workout on the treadmill that is forwarding to me. It seems, if you need to run with Milly, make it count, it is basically and interval hill workout with 1 minute rest periods working from 1% to 7% grade at the same pace. Fall is pretty, looking out my window on the 4th floor while blogging, nice fall look. No immediate races planned, kinda wish we did not a race coming up, likley wait until Sylvie is over her hip flexor issue. Started a book on the last wild american indian, very slow read, but, interesting. I will likely skim read, the book has too many details that I would never put to memory.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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 |
|
Arrived at the class 45 minutes early, spin spin spin, good class intervals and hills, (love spin classes with hard core instructors, today, Celeste a marathoner and la da jay rider, awesome shape) 36 good effort miles, can feel the legs getting stronger from the 3 easy weeks. Nice to get back in the groove. May run this afternoon or do a longer run in the morning, leaning towards a longer run on saturday. Starting next week, keep a 60 to 70 mile range combined running and cross training miles, lose 5lbs, look tough, be nice, shave my mustach (several people have told me to shave the 70's old man look, gees, have not shaved the darn thing for 20 years)maybe shaving will make me look younger and be arrested for entering the old man running div. ha ha) Miss running races this time of year, some bloggers keep on racing. Miss some of my old blogging buddies, Kim, Tom and Lybi have quit blogging, miss old runner partners Diana, Bruce and Brett. I may reenter some of my running shorts stories, for those that may be interested in reading. Sylvie still recovering from oral surgery, a little better today. Feel like talking about running, past races - darn, no one to blabber with today, may scrap book a couple of races today, just got back pictures from STG. I want to run like the wind, float on air, pick up the pace whenever in my dreams. Stay Kool, No nonsense,
Hundred pushup challenge, 4set x 35 pushups with 30 second rest between sets, 5th set 38 pushups, have 1 month to hit 100, may win $75.
B of BS Rools out - Go Utes |
| 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 |
|
Every run is a great run, 5:30 a.m, beautiful while clouds puffing with stars peeking though, giving light to this runner along the morning journey. No Cat Stevens or moon shawdow, great just the same. My run worked on pace today, quick turnover on the short hills, can feel the legs are getting stronger from the hard spinning.
Scary morning, two years ago on Halloween, a guy dressed as Darth Vadar was walking on the parking durning my morning run, no vampire, goblins or other scary creatures this morning. About 5 years ago, me and Sylvie we running in the dark, three guys dresse up in weird outfits jumped out of the bushes to scare one of their friends on the parkway, Gardner Village.
200 crunches, curls, bench press, shoulders, ball hamstring curls
Stay Kool, BOOOOOOO, 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 | | 17.25 | 2.00 | 0.00 | 0.00 | 36.35 | 55.60 |
|
| Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|