Clyde's Comeback!

Did the same fields tempo loop run that I did last Tuesday on the second part of my birthday run. I had to run it again with a gps to see how far it was for sure. Ended up being 13.8 so .2 longer than I had google earthed it. I started out slow with a 8 min flat mile then a few 7:15's but then got going around mile 5 and ended with a 6:55 avg for the run. Hip was more sore than it was last week but I wasn't very good over the weekend about rolling it and stuff. Now back to the hospital and maybe we come home today. crossing my toes

36 mile ride on Leroy. I borrowed some 808's from Mike W and they rolled! It was super windy out on the AZ parkway but even with the wind I PR'd hitting my first 22.1 mph avg ride. Coming back to the west was  a lot of work right into the headwind and I was over 22 mph early around 15 miles but by mile 20 I was back under with the wind.  Then once I got to Sun River I had some trees and houses blocking and was able to roll. Was going as fast as 27 mph up the river trail. It was fun. Legs and lungs got a good push tonight.

Circle of Trust run. Super nice morning to be out running with the lads. Hips were more tight than they have been for about a week but still runnable. Just nice be out and get the run in with two local legends. 

1 mile swim out at the lake this afternoon. Air temp was around 80 and so the water didn't seem too bad. I swam pretty good but didn't time it. Ended up staying right in front of a couple other dudes who started by me. My swim isn't going to be amazing but it shouldn't break the race either. 

60 min's on the spinner. Semi hard effort. Ended at 15 miles. It's so different on the spinner than it is outside on the real bike. 

40 min's on the elliptical after spinning. Again a semi hard effort but it felt good. Ended the workout feeling strong and no aches!

20 miles in 2:18 or a 6:55 avg. I started out feeling amazing. Better than I've felt in months. Was rolling off 6:45's give or take for the first 13.... then I started to cramp up and the hips got super tight. Like worse than ever. Managed 7 min pace up to 17 and then just fell apart. It was later in the day as I didn't start until after 9. So heat was an issue and I was super dehydrated with some GI issues all night last night. Anyways the last 3 miles killed and my hip just broke. Got home and can't even move. I want to scream. I wish I would have just gone like 12. Buggin- just wanted one more good long run in the tank. Now I've really got to work hard to loosen up and get something back before next Saturday. 

Did a mock race workout out at the lake this morning. My wave starts at 7:15 a.m next week so I was out there early enough to get all set up and start the swim at roughly 7:15 today. It was a beautiful morning and with water temps at 55 F or so you'd think cold but I felt pretty comfy. Swam just over a mile but didn't time it. The swim went smooth... as smooth as it can for someone who's not a good swimmer. 

31.3 mile ride. I got out of the lake and transitioned in the back of the Rav4 and headed out on the bike course. I didn't want to ride the full things but wanted to get in a solid spin. Took the course over to Hurricane then back east on SR-18 until the Quail lake turn and took that up to the dam parking lot then back down to SR-18, then back up to Coral Canyon and under the overpass by the Harley shop and back west. Then just came back to the lake. 31.3  miles at a 21.6 mph avg. My legs felt super heavy as I got on the bike, quads for sure. Feeling some fatigue from yesterdays long run.

Overall great morning and home by 10 a.m to spend the rest of the day with the family. Our little baby boy is 1 week old today so we've at least been successful with two kids for that long.