Elite Jogging For Dummies

I parked at Steiner Aquatic Center.  I ran 4.25 miles and then swam a half mile in the pool.  Later rode the bike to work to complete the morning tri. The hamstring is still in bad shape--even after just four miles it was aching all day long. 

Rode the bike from the house, out and back to the gate at the bottom of Millcreek Canyon, 20 miles.

No running, again.  I got a massage on the hamstring, knee and lower back from Mark at 6am.  Hurt as bad as most interval workouts. After the massage I headed up to Steiner and swam 600m in the pool, all I had time for today.

Up at 4:40, met up with the utterly mad pre-dawn swimming crew at 5am. We drove up to East Canyon Reservoir, arrived about 5:45, and swam about a mile in the warm open water. Beautiful morning, water temp was about 70 degrees, which was ideal with the wet suit. 

 Hamstring still giving too many problems to run, but the swimming is becoming more enjoyable.  The early start is hard, but once you're in the water it feels almost decadent.

Rode the bike from the mouth of Emigration up and over Little Mountain to Little Dell Reservoir and back, 19 miles. 

Three miles on the treadmill while Heather ran the Des News 10k (44:56, big PR -- awesome!). I have determined that my hamstring issue isn't a problem with the muscle but a symptom of some issues with my lower back. I'm now doing a regimen of manipulations to try to realign that part of my body. It's helping, but slowly.