| 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 | | 11.25 | 7.00 | 3.00 | 0.00 | 28.06 | 49.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 11.50 | 16.75 |
| Reverse brick day - ran to 4500 south and back home, 5 a.m. in a lite falling snow, ran in my clown shoes. The shoes did give more cushioning, slow, but should be great for the trails.
Spin bike 78 minutes, convert to cross training miles 6.5
Murray Rec. swim 1 miles, 1/4 mile back stroke and 3/4 free style.
Now, trying to get mentally ready to shovel snow for a couple of hours, sounds fun.
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 | 7.26 | 7.26 |
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Spin lunch, 22.6 mph, 9.06 miles - converted to 2.26 cross training miles.
Spin 1 hour, 40 ball crunches with 20lb weights pullovers, 2 sets bench, fly, pulls ups.
I wanna run.
Stay Kool, b of BSrools 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 | 6.00 | 6.00 |
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Spinning 72 minutes, crunches, boring stuff, hope to run 3 days down in STG this weekend.
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 | 1.50 | 1.50 | 0.00 | 0.00 | 3.00 |
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Repeat hill workout with Tony the mountain goat, arrived at the gym, Tony was just starting ending his warmup on TM, asked what he was doing, 1% for 2 min, 2% for 2 min, back to 1% for 2 min, up to 3% incline as so on thru 7% incline, keep the pace during the entire workout at 8:34 pace. Very nice little repeat workout, highest HR 169 when at 7% grade, dropped back to 129 in about a minute after. Spinning fartlek and swimming does make a difference, keeps the cardio in shape, will try up to 8% next week, hills, speed work in disguise.
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 | 3.30 | 3.30 |
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Swim on - 27 laps, 15 free adn 12 back - convert to 3.3 miles
Good effort, need to goggles, leaker.
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 | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Canyon run, ran in my new clown shoes, very cushioneee - kicked Sylvie's butt going up, she kicked my fanny going down, clown shoes may be the thing.
We started the run dressed for freezing temps as often have a head wind coming down the canyon, within 1/2 mile has taken off jacket and long sleeve shirt, running in shorts, nice run. The canyon was talking back today, repeating whatever I yelled. Nice to be in better temps and less air crud.
Stay Kool, B of bS rools out.
We also hiked a few hundres yards up the box canyon trying to spot a deseret tortise, no luck, just spotted poop.
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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 | | 2.00 | 1.50 | 1.50 | 0.00 | 0.00 | 5.00 |
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Run along Red Cliff Deseret Preserve, many rock climers, looks scary. Ran in clown shoes again, like them better and better. Slyvie kicked me on the downhill again. the last .75 uphill was like running stairs, red rock slabs lining accross the trail, ran as many as possible before stopping, 30 second break and go again, real hard workout and fun. Felt good about run up. We stood on the red rock ledge for several miles admiring the valley below, beatiful site.
After two days of trail running, becoming a convert, we are signing up for the 25K buffalo run.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 7.00 | 3.00 | 0.00 | 28.06 | 49.31 |
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| Weight: 0.00 | Calories: 0.00 | |
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