| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 82.11 | 86.11 |
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| Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.10 | 17.10 |
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Swim, murray, 2500 yrds working on pull, looking like a needle, keeping legs up. good workout.
2 hrs spinning - good effort,
Nice start to the week.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 13.59 | 13.59 |
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Good hard spin at lunch, 1 hr, 22.36 miles
After work spin, 36 minutes - 21 mph effort
Left leg is almost ready to run, this friday as target date, itching to get back out again.
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 | 10.25 | 10.25 |
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Swim 1 mile, low energy, was pooped, decided to do three X 12 laps with a 30 second rest between each 12 lap set, was pooped after the first and second set, was almost ready to quit, decided to swim slow and focus on form long arm stretch, to my amazement, swam the last 12 laps 2 minutes faster than the other 12 lap sets, interesting, form counts.
spin bike, 21 miles, 20. 5 mph effort. may do some more work tonight, don't know, baby sitting tonight.
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 | 12.00 | 12.00 |
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1 hour cyber cross machine, good effort, 28 miles spinning, avg pace 20 mph. Nothing special, may buy another Tri bike, used bike my sister has, she needs the money. It would be a very good Tri training bike, save the race Tri Bike, it is a Trek.
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 | 4.17 | 4.17 |
| Swam 30 laps, 1500 yrds before work. Nothing special |
| Weight: 0.00 | Calories: 0.00 |
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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 | 14.00 | 18.00 |
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Kearns pool, arrived at 5 a.m. swam about 22 laps before my coach Diana arrived, she worked me hard on some drills, gave me instruction on stroke, something may be sinking in, hope may be arriving for a faster and more efficient swim. Swim as a mile or a little more. Very happy with the improvement.
Ran 4 miles with Syvlie and Roxie, first run on the calf in 2 weeks, got sore with about 1/2 to go, Sylvie massaged it, helped, wore my new calf sleeves, helped, easy does it. Just nice to get outside and run. A guy a met a few weeks ago passed, Chris, and yelled at me, hey the Ironman guy, it was a good thing.
Spinning, 36 miles watching the Kona IM, really helped the time go by, converted to 9 cross training miles
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 | 11.00 | 11.00 |
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44 miles spinning, good effort, avg pace 20mph
Circuit weights = 4 x 90 wall squats, 4 x 60 balancing on each foot, 4 x 100 rubber band arm lat pulls, 4 x 35 reps ball situps with 20lb weight over, 4 x 20 ab twists, 2 x 12 reps bench press, 2 x 15 reps flys with 20lb for each hand, 2 x slant board pull ups with 30lb each hand, 2 x 12 reps curls. 4 x 1 minute planks. Sylive things I had to add 3 or 4 core excercises to the circuit.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 82.11 | 86.11 |
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| Weight: 0.00 | Calories: 0.00 | |
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