| 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 | | 11.00 | 8.00 | 0.00 | 0.00 | 33.15 | 52.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, solo, a little on the cold side, nice run, ran consistent no stopping, avg. pace a little under 10 min.miles. I know sounds slow, but, it is a tough trail run. I was happy with the effort. 41:37 going up 4 miles and 38:04 going down. As I started on the decent, two mountain bikers were coming up, huffing and puffing, good feeling, puffed out the chest, sucked in the gut and said hi.
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 | 8.60 | 8.60 |
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Bike, 34.45 miles, convert to 8.6 miles cross training, good effort, IPOD saver for a boring workout. Weights- 2 sets bench, ball crunch 100 reps with 20 lb weight overhead pulls, should floor pull ups. good weight workout, building up those swim like a fish muscles.
Stay Kool, b of bs rools out
May sign up for the painters half.
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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 | 7.55 | 7.55 |
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Short spin interval workout, 9.18 miles, interval for 30 seconds on every two minute mark, avg pace 22.9 mph for the 9.18 miles, 24 minutes.
Note, one thing I have noticed, applies to running and biking, if you can do intervals, pickups during and race and recover, you overall time will be faster that a steady pace. This depends if you can recover between the intervals. This is tricky business, but, going to try it in the Tri race in a couple of weeks, both on the bike and run.
Stay Kool, B of bS rools out
21 miles spin bike after work, good effort on tired legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Run to the never bear and back, nice temps, many dog walkers, a few runners, last shades of shorts and short sleeves. 12 mile bike, fun ride.
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 | 5.00 | 5.00 |
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spinning wheels |
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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 | 6.00 | 14.00 |
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Brick Day
Swimming - working on form, 1050 yrds free style and 50 yrds back stroke, it is a struggle, need to swim more and get some lessons. Timed mysel for free style 800 yrds, slow, 16 min, test for the Tri next saturday, I can swim free style in about 11 min, but, need to stick with the free.
Running - ran along the JRP trail to 4100 south and back home, had a real good first 4 miles, smooth 9 min. miles, last 4 were stop and go every mile, stretch break, nice to get out. Seen no other runners, a few walkers and couple of bikers, odd day not seeing any runners, maybe too early in the morning.
Bike - spin 36 min, good effort
Weights - 2 sets bench, slant board lifs 2 sets - 100 ball crunches with 20lb weights pulled over head.
Tired -
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 8.00 | 0.00 | 0.00 | 33.15 | 52.15 |
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