Why I Oughta!!!

I did a half Ironman workout with Tri-club and those that will be participating in the St George Ironman this spring.  We did the Gunlock loop section of the bike.  Very difficult section of the course. We did 49 miles in 2:45 hours.  After the ride, only a few of us ran one loop of the run course.  This is a VERY difficult run.  I was very happy to run it under a 1:50.  LOTS of steep hill climbing in both directions.  I am spent!!!  Cathy and I had sushi for dinner... Yummmm!!!  And now I'm off to bed so I can run 15 tomorrow.

Britnee and I ran to the SHAQ Pool.  This is mostly an uphill course.  I was surprised I was able to run today and Britnee ran this distance with ease!  I barely made it to the pool before closing, and I was able to swim a quick quarter mile in 10 minutes.  I forgot to take my running gear off before I dove into the pool. heehee

Mile Splits: 10:22, 9:58, 9:06, restroom break, 9:36, 9:30, 9:46, 9:38, 9:27, and 9:16.

I was hurting the first 2 miles so we took it slow with walk breaks at the end of every mile.  Then I had to high-tail-it to the park restroom during the 3rd mile.  I made just in the nic of time... whew!!! Rest of the run was uphill and we ran the last 2 miles with no walk breaks.  Britnee is a good runner.  This run was too easy for her!

Ran to the Rec Center.  Total time 1:01:16 for an average pace of 8:38. The first couple miles I could feel the soreness in my legs.  I was glad that the pain started to go away during mile 3 and 4.  I ran the last mile at a faster pace just for fun.  I had a dog charge me head-on at the end of my run.  The little old lady was yelling at her dog to stop.  The hairy little beast just kept coming at me.  Right when it was ready to bite me I huddled the mutt and it just kept running in the direction it was charging.  The little old lady said 'wow' and I replied to her that most runners learn to counter dogs and other animate objects that get in our way.  It was a good lie!!

Splits: 8:51, 9:24(I did 2 sets of pull-ups), 8:50, 8:50, 8:22, 8:36, 7:34, and the last 0.1 mile at 8:01 pace.

I cycled for 30 minutes in class and then went to the pool and swam 50 lengths of intervals, mostly 50's and 100's.

We were moving along nicely until we started hills. I was too tired and chaffed to keep the momentum going. Ended up being an easy, slow run. I will try again thursday. Went to yoga in the evening. That always seems to loosen everything up. I feel much better now!!! Good night!!

Ran 6.7 miles with Phil, Mark, and Elijah.  We ran around Washington City.  Another very cold morning.  It was still early when we finished so I stopped by the rec ctr to run 3 more miles.  I have a cold coming on too.  Not a whole lot of energy to do much more!

Mark, Britnee, and I ran from Coral Cyn up and through Quail Reservior and then over to Harrisburg back to Coral Cyn.  Very Cold morning... I should have worn more clothing!  Still fighting this dang cold.  When I got home, I should have went back to bed, but I had to go bike riding.  I rode up to Winchester Hills (13 miles uphill) to Meet John and Katie.  We then did the Snow Cyn Park loop (18 miles), and then I rode home (13 miles fast!!!) I hope I feel better next week.

I must be feeling better today.  I did a 6.5 mile run for lunch.  The first mile was a warm-up, the next 2.5 miles I did 4 hills (8:30 average pace), and the last 3 miles was tempo (7:24 average pace).  Later that day, after spin class, I did 3 more miles on the treadmill (8:39 average pace).

Splits: 8:35, 8:07 hill, 8:46 hill, 7:43 half hill/tempo, 7:26, 7:08, & last 0.5 miles 7:07 pace.

Spin class I did a 30 minute workout at a good tempo pace for 9 miles. If the monitoring unit was reading right.  Then I swam 1 mile with 20 laps (40 lengths) 50's at 1 minute intervals, and 100's at 2 minute intervals.

My legs were a little numb from yesterdays workout. We took it easy this morning. Phil, Elijah, and I ran a hilly course from the new courthouse, up diagonal, down sunset blvd, up dixie downs, up snow cyn parkway, and all the way down bluff and diagonal back to the courthouse. Elijah is really out of shape. The hills wore him out so much that he couldn't keep up on the downhill finish. Poor little guy was all tuckered-out! Yoga class tonight! :) :) :)

I ran 2.75 more miles on treadmill before yoga.  I did intervals of speed change every 1 minute.  I would climb 5 speed increases then go back to the beginning speed.  Repeated 3 more times.

I almost didn't get a run in today.  I was too tired and sore in the morning to do anything, and I ate too big of a lunch (Alberto's Master Burro or what I like to call the widow maker) to run at that time.  When I got off work the temperature was 60 degrees, so I hurried home and switched into my running attire!

I ran up Brigham rd to River rd, down River rd to Riverside dr, through the trail to the Dixie Ctr, and then the trail back to Bloomington.  I tried to make this an easy run, but everything was feeling good after finishing those hills for the first 3 miles.  The last 5 miles along the Virgin River is all flat.  I got a little speedwork in on the flat stuff.  I crossed paths and said howdy to the Running Center Boyz (Steve Hooper and Crew) when I was doing my fastest mile.  I bet they were impressed!?!?!  Over-all time was 1:24:42 and my average pace was 8:16.

Mile Splits: 9:07 (up Brigham RD),  8:39 (still up and down a couple times for next 3 miles), 8:19, 8:20, 8:01 (coming dowm River rd), 8:21, 8:16, 8:00, 7:34, 8:05, & 7:55(last 0.25 mile).

Ran an easy 9.2 miles with Britnee and Joshua in 1:26:20 (9:24 ave pace). That is a little slower than the pace Britnee needs to run (9:09)next week. We are ready for the Painter's Half Marathon next weekend. Britnee is going for a 2 hr race and I am shooting for a 1:40. Joshua and Elijah will be somewhere in the middle.

Cathy and I hit the lap pool after sushi and crab legs for lunch. I only did 50 lengths so I would have time to run home in the day light. I ran an additional 7.5 miles in 59:20 for a 7:55 ave pace. Mile splits: 8:21(hill), 7:52, 7:50, 7:44, 7:45, 7:54(whole mile hill), 7:45, and last 0.5 mile(hill) at 8:09 pace. My goal next week at the Painter's half marathon is a 7:39 average. There are no big hills on this course! I should be able to do this!!!

I got up at 5 am to start another round of P90X.  Today was day 1, Chest & Back with ab ripper at the end.  Had a very light breakfast and Cathy, Josh, Britnee, and I were off to the rec ctr.  I did 2.4 miles of intervals on the treadmill.  I did climbing ladders (Bill Phillips Method) with a change in speed every minute.  When I reached 4 rungs, I backed down to the initial speed, 4 sets total.  Last set was a little longer and faster.  The entire routine took 20 minutes.  Average pace was 8:20.  Fastest pace was 6:30. Initial pace 9:15.

Ran home from the rec ctr in the rain... yipeee!! I love the rain!!!  I did 5.8 miles in 47:38.

Mile Splits:  8:23, 8:17, 8:12, 7:38, 8:31, and last 0.8 miles at 8:14 pace.

This was suppose to be an easy run.  I blanked out on the 7:38 mile.  I was thinking of work on my day off!!! Swam 1.6 miles (110 lengths) in the pool this evening.

P90X plyometrics at 5:30am and then ran 7.2 miles.  After work, ran 2.3 miles on the treadmill before yoga class.  Ran in the 8:30 pace range.  I am trying to run easy before the half marathon this weekend.

I ran 2 miles on the treadmill for a warm-up. Ran home for another 5.5 miles.  I tried to keep this very easy since I have the half-marathon this saturday.  I am sore today from P90X.  I went to yoga class this evening and that seemed to help a lot!  Also, I ate all-you-can-eat sushi for lunch today.  That seemed to help a lot too!!

Mile Splits: 9:50 TM, 9:25 TM, 8:04 downhill, 8:17, 8:42, 8:30, 8:56, and last 0.5 mile at 8:50 pace.  I was definitely feeling tired, sore, and hungry this morning!

Ran 20 minutes on the treadmill just to keep things loose before the race tomorrow.  Cathy and I were at the Rec Ctr helping with race packet pick-up.  It was fun to see all the friends and people we know.

St George Painter's Half Marathon - 1:53:30 - 8:40 pace

I ran the race with my daughter Britnee, and my sons Joshua and Elijah.  Josh & Britnee wanted a 2 hour race and I paced them to a better than expected time.  Joshua finished with a time of 1:52:20.  He ran ahead of us the last mile.  Elijah finished with a time of 2:03:56.  Elijah wanted to do walk breaks every 6 minutes. 

Mile Splits: 8:46, 8:43, 8:41, 8:37, 8:50 (hills), 8:30, 8:24, 8:38, 9:25, 8:42, 8:19, 8:30, 8:25, and last 0.1 mile at 6:17 pace.  Britnee wanted to finish strong!

I ran extra miles with a 0.5 mile warm-up and a post race run on the treadmill for 4.3 miles (37:46). Splits: 9:13, 9:13, 8:34, 8:00, & 9:13(0.3 mile).

I thought I would be too tired to run more than easy today.  But after I pushed up the hill for the first 1.5 miles, I figured I would see just how much I had in me. The hardest part of the hill was after the Flying J going up Brigham Rd.  My slowest pace was a 9:10.  Mile 5 and 6 were the 2 miles I pushed the hardest.  It still seemed like I didn't run hard.  Mile 7 was recovery and then I pushed the 8th mile.  The 8th mile had a slight uphill to it so I was unable to really push it like the others.  I ran easy the last half mile.

Mile Splits: 8:27 (uphill), 8:16 (big Uphill/downhill), 7:52 (down), 8:03 (down), 7:27 (rolling Bloomington hills), 7:06 (flat trail), 8:14 (recovery), 7:38 (slight uphill), & last 0.5 mile (recovery) at 8:36 pace.

Swam 0.7 mile (50 lengths) in pool.  I was too tired to do a mile.

Britnee and I ran with Frehner's running group. We started at Harmon's and ran towards Airport rd. Ran up Airport rd, across the mesa top, came back down to Bluff St, and down Diagonal. We went up tabernacle, and sprinted down River rd back to Harmon's. Britnee ran the fastest. I figured she did a 4:30-5:00 pace for a 3rd of a mile. I didn't have my garmin but the other guys said they were doing a 4:50, and Britnee pasted them. She's a fast girl! I figured our average pace was a 9:00. We took several walk breaks.

I have a massage this afternoon, meeting the tri-club for speed work this evening, and yoga class.

Easy treadmill miles after spin class.  I average an 8:57 pace.  Spin class we did interval hills.  I had my bike at maximum tension and when I was pumping those peddles in the standing position, I gave it one more turn and I busted the tension break.  Everyone in the class gave me the surprised look, and the instructor asked what I did this time, like I some trouble-maker in the class... >:)  I could get enough tension back on the break to sprint the rest of class.

Ran with group at 5am from Harmon's down river road, circled through neighborhood by bryce christiansen pits, and back up river rd to harmons. Average pace was around 9's.  Some of the miles were longer due to a few walk breaks. Total easy miles 7.5.

Splits: 9:04, 9:35, 8:53, 10:32, 9:14, 8:44, 10:31, and 8:59 pace for last 0.5 mile.

Track/Speedwork at 5pm with tri-club.  2 mile warm up, 4x100 (thrusts, sprint, glide, sprint, jog back), 4x200 (Sprinted 200 in 40 sec, jogged 200), 4x400 in 1:30, 4x100, and 1 mile cool down.

Went to yoga class right after the track.  I think yoga will help with tightness/soreness.

I am sore from thursday's track speedwork, so I needed to slow down today.  But instead I ran marathon pace miles for at least 8 of the 13.5 miles.  I started with a 2 mile swim in the pool, and then changed into my running shoes for a run.  The swim was great!  I think I could have swam another mile.  I do most of my swims in 250 yd sets.  I did the first 0.7-0.8 miles in 5 minute 250 yd sets.  If I finished with time left, I rest untill the start of the next set.  The last 1.3 miles I switched to 4.5 minute sets and I still had 15 to 20 second rest in between.  Cathy water jogged for over 2 hours... yikes that sounds boring!!

I first 2 miles of my run was uphill.  I was groaning for the first mile of it!  Forgot to switch my garmin back to marking 1 mile splits, so after the hill I stopped and made the adjustments.  The rest of the run was down hill.  After 4.5 miles, I stopped at the rec center to drink, eat a gu, and warm up.  I was only wearing shorts and a running T.  I had my mittens, so I was relatively warm!  I then decided to run a few miles on the TM before I headed back out.  I did 3 VERY painful miles on the TM.  My pace was only a 8:55 average, but it really hurt!!!  I was glad to get back on the pavement!  I then ran 6 more miles home at a too fast of a pace for a guy too sore and tired.

Mile Splits: 1&2 - 17:40 (uphill), 7:35, 7:58, 8:26 (and 3 miles on TM at 26:40), 7:58, 8:03, 8:05, 7:52, 7:58 (slight uphill), & last 0.5 mile at 8:09 pace.

Went back to the Rec Center with Cathy that evening to do many variations of push-ups, pull-ups, dips, and abs & back. Cathy rode the bike.  Britnee and Elijah ran on the TM.

Ok... my ego got the best of me!  I needed 3 more miles to reach a 50 mile week and a 200 mile month.  I went out this evening with Josh and Elijah to run 4 miles.  Splits: 9:23, 8:56, 8:01, 8:05