Why I Oughta!!!

TM miles this morning.  I was still a little stiff from last week.  Average pace = 9:15

Went to spin class, and swam a mile this evening.  Buzzed all my hair off today due to the chlorine has ruined my hair.  I like it better this way!! :)

Ran easy with running group.  I brought Josh, Britnee, and Elijah along for the run.  Average pace = 9:49  Actual running pace was closer to 9:00, took several walks to allow elijah time to catch up.  Yoga class in the evening.

My 14 yr old Hyrum now wants to be part of the club.  He indicated that he wants to run races with us.  So I signed him up for the Spectrum 10K in 2 months and he is on an easy schedule.  First day, we ran 2 miles at 9:54 and 9:29.  The faster mile was running back uphill to the house.  I was impressed!  I ran another mile around the block at 7:44.

Biked 23 miles to the pool for laps.  I did 1.6 miles of intervals in the pool: 2x250, 10x50, 2x250, 5x100, 3x250.  I was happy with my times.  The 250's were 3:48 best, and others in the range of 4:00 to 4:15. Rested to the 5 min mark and started again.  50's were 41 to 44 sec and rest to 1 min.  100's at 1:25s and rested to 2 min.  Fun Day!!!

Josh, Britnee and I did their tempo run for the week.  Elijah joined us, but he stayed behind doing his easy run for the day.  We did a 1 mile warm-up at a 9:22; ran 1st tempo mile at 8:19; cool down for 0.25 mi at 9:24 pace; ran 2nd tempo mile at 8:12; cool down 0.25 at 9:16 pace; ran 3rd tempo mile at 8:03; cool down for 0.5 mi at a 9:06 pace; and ran the last mile at an 8:35.

The goal tempo pace was 8:25... they were pretty happy with the faster pace and they said they felt great!

I did a 12 mile tempo bike ride before the kids tempo run.  My average speed for the ride was19.5 mph.  I could have gone a little faster, but I wanted to have a good run with the kids.  I went to yoga after the kids tempo run.  After yoga I did another run on the treadmill for a time of 19:30 for a distance of 2.25.  Splits: 9:12, 8:28, and 0.25mi at 7:20 pace.

TM at an 8:44 average pace.  First mile was 9:50 pace, second was a 9:15 pace, and third mile was increased every minute till I hit a 6:35 pace.

Swam 1 mile at the pool after run.

Make-A-Wish Fondation 5K race in Town Square Las Vegas

A very crowded event. I had to zigzag through the entire race, and the rain dumped on us!! Fun Race!!! I did PR only because I don't run many 5K!  1 mile warm-up, and 1 mile cool down.

When we came home I ran 2 miles with Hyrum. Josh, Britnee and I ran with him for a 19:59 time. He was acting the part of a struggling runner. He made it!

We then picked up Elijah so he could run his 8 miles. Josh and Britnee were running 10 today. We ran up the trail to bluff st and back home. Josh stoppped because his knee hurt with 3 miles left. We continued on. Elijah wanted to pick up the pace so we ran in harder for their level of running. It was a very easy run for me, and the kids made the last 2 miles more of an easy/moderate run for me. Elijah and Britnee were pumped after their run!!!

Mile splits: 19:59 (2 miles with Hyrum), 9:47, 9:42, 9:42, 9:37, 9:27, 9:11, 8:40, and 8:08. Miles 3-6 was uphill, and miles 7-10 was downhill

I was hoping to run a nice, easy recovery run. Well... the first two tenths were painful and then everything just snapped back into place and I was off. The first 2 miles was uphill and then the slight downhill for the next few miles. When I hit the path back over to Bloomington and I kicked it up another notch and ran 3 tempo miles. I tried to cool down at the end and even found a hill to end on so I would slow down... That plan only worked a little. Oh well... Good run!!!

Mile Splits: 8:52, 8:26(steep climb), 8:07, 7:58, 7:44, 7:34, 7:20, 8:05, & last 0.5 mile @ 8:02 pace.

Ran 3 more miles this evening on the TM for 28 min, and 30 minutes of spin class. Also did P90X early this morning(chest & back and ab ripper).

I did the first two sets of P90X Plyometrics (warm-up too). I was in my office and with work clothes on. I was sweaty and the clothes were restrictive, but I wanted to do something to loosen me up. That did the trick... :)

After work, Elijah and I ran 6 miles to the Rec Center for yoga class. We did an easy run... Uphill all the way!

Mile Splits: 9:38, 9:29, 9:15, 9:17, 9:14, and 8:36. I ran the last half mile at a 7:30 pace.

After Yoga class I ran 3.5 more miles on the treadmill.

Mile Splits: 9:10, 8:50, 8:40, and last 0.5 mile at 7:22 pace.

Started the day with Cathy and I smoking P90X Shoulders & Arms, and ab ripper.  Great Workout!!!

For lunch we went to sushi.... Ahhhhhh!!!!  It was sooo good today!!!

After work, Cathy and I went to spin class for 55 minutes of tough intervals.  After Spin class I ran to the SHAQ for swimming.  The first 2.25 miles was a good uphill climb, and then the next 2 miles was a nice glide to the SHAQ with a small quarter mile hill at the end.

Mile Splits: 8:43, 8:26, 8:02, 7:36, & last 0.5 mile at 7:51 pace.

I swam 2 miles for 144 lengths in a time of 1:05.  I am feeling very positive about the Ironman portion of the swim!!!

Speedwork Day... I did a 2.3 mile warm-up with Britnee with a few fartleks.  With the Tri-Club we started with 4X100 of combination sprints.  We then went to 2x200 at 40 sec and 42 sec with a 200 light jog recovery.  4x800 at 3:09, 3:40(with britnee), 3:16, 3:12.  We lightly jogged 400 in between the 800's.  I did a little over a half mile cool down and headed to yoga. Total miles at the track 7.15.

After Yoga I did a progressive run on the TM starting at an easy pace of 9:50 (6.1 mph).  Every quarter mile I upped the speed 1/10 mph until I got to 7.6 mph (7:55 pace).  Last 0.5 mile was a cool down.  Total miles on the TM 4.25.

I was up early to do P90X Cardio as a warm-up before I went running with Hyrum for his 2 miles.  Hyrum, of-course, put on a good show that he was struggling, but he was proud of himself that he finished. After lunch I had to inspect and check on an improvement site behind our treatment facility so I decided to walk.  I ended up walking 4 miles.  That was a perfect recovery walk since I am sore from speedwork yesterday.

I ran 3 separate runs with Elijah, Hyrum, and Britnee. First, Elijah and I ran home after his basketball game for 8.2 miles in 1:15:53 (ave pace = 9:16). Mile Splits: 9:19, 9:01, 9:18, 9:49, 9:03, 10:06, 8:50, 8:42, and last 0.2 mile at 8:27 pace.

Hyrum and I ran right after that for 3.1 miles in 31:55 (ave pace = 10:18). Mile splits: 10:24, 10:35, 10:01, & 0.1 mile at 9:19 pace. That was Hyrum's quickest 5K run time and he was very pleased with himself!

Then, Britnee and I ran from the rec center up to foremaster ridge from the north side down to foremaster dr. Then over to trail head off of riverside, and took trail all the way to man-o-war and home. Total time was 1:50:57 for an average pace = 9:06. Mile Splits: 9:12, 9:52, 9:02, 8:33, 10:04, 8:46, 8:40, 9:23, 8:49, 9:19, 8:44, 8:43, & last 0.2 mile at 8:53 pace. Longer mile times were drink and gue walks.

Total run time of 3:38:45 with an averge pace of 9:19.

Bikes 22 miles this evening... What a beautiful day!!!  I did the ride in under 1:15:00.  I thought I was going for a nice-N-easy ride along the virgin river trail system.  Well... I didn't... it was speed work on a heavy, beat-up mtn bike with a rear flat tire.  I did notice how sore my legs, obliques, and hipflexors are.  Fun ride!!

I did P90X kenpo too!

Started the morning with P90X Chest & Back and finished with Ab Ripper. Immediately after that, Cordin and I headed out for my recovery run. I wished I had eaten something before I ran, but I did okay.  I ate a Gu at mile 4, and drank out of a sink in a park restroom.

Mile Splits: 9:49(hill), 9:22(Half hill), 8:57, 8:46, 8:37, 8:25, 8:21, 7:40, and 7:20.

Then, before I could eat or drink, Cathy wanted to go for a bike ride to a sushi restuarant. I was all over that and momentary forgot that I was very thirsty and hungry.  So I had to wait 45 more minutes while we biked across town.  The sushi was excellent and I drank A Lot of Diet Cokes!  We biked 22 miles overall.  Later, I swam a mile at the pool for 32 minutes.

5:30 am Britnee and I ran. We were both very tired. That run was about everything I had. Mile Splits: 10:40, 9:28, 9:33, 8:51, and last 0.7 mile at 8:51 pace.

After work, we started easy, and then Elijah dropped out before the first mile was over. I then picked it up for a medium tempo run uphill to the rec center. Mile Splits: 9:12(half uphill), 8:16 (uphill), 8:10(uphill), 7:48(half uphill/half flat), 7:57 (downhill recovery), and last 0.5 mile at 7:27 pace.

Yoga class for an hour.  This was a nice stretch for the sore and tight muscles.  Del taco was my reward!!!

Started the morning with P90X shoulders & arms and ab ripper.  After work I was off to the rec center for spin class.  I got there early enough to run 2.5 miles on the TM.  Did 53 minutes of spin class, and then ran another 2.5 miles on the TM.  Hit the pool for a 35 minute 1 mile swim.  I was so hungry after my evening workout, I had a master burro and drank many diet pepsi's at Alberto's!  I feel real good now!!!!

Ran 5 mles in 45:22 for an average pace of 9:05. 

Ran early in the morning with Hyrum for 2.2 miles.  We did 25 minutes of P90X cardioX for a warm-up.  That seemed to help him adjust better to the initial start of running.  Our average pace was 9:59.

After work, I ran easy with Britnee to the rec center for yoga class.  I dropped her off at the center after 5.5 miles, and then I ran 2 more miles.

Mile SPlits: 9:30, 9:22, 9:35, 9:40, 9:32, 9:02, 8:12, and last 0.5 mile at 7:52 pace.

Ran 4 easy miles with Hyrum and Elijah.  We did 1 minute walk breaks after 4 minutes of running.  We did P90X cardiox as a warm-up before our run.  We also hit the All-U-Can -Eat buffet at JB's for our recovery.

I then went to Elijah basketball game and ran home from Snow cyn HS, through St George , and down to bloomington.  First 2 miles was uphill and in the rain.  The next 4 miles was downhill, and the rest of the mileage was flat.  I was going for the first 8 miles in under an hour.  I did it in 59:20!! Last 2.4 miles was recovery mileage.  Felt Grreat!!!  The JB's all u can eat breakfast really paid off!

Mile Splits: 8:07, 7:53, 7:33, 7:18, 7:08, 7:09, 7:13, 6:58, 8:04, 7:45, and las 0.4 mile at 7:49 pace.

Cathy and I completed P90X Legs & Back and ab ripper early this morning.

During my Lunch break, I ran from work around the loop to tonaquint, down hilton dr, over to the virgin river trail, back to manowar, and the long way back on the loop to work. I tried to run slow. I even walked the first few miles so it would appear I was running slow. At the end of the run I gave up and just ran comfortable. Mostly small rolling hills and one good uphill climb on mile 3.  Total time = 1:27:30  Average pace = 8:20

Mile Splits: 9:01, 9:04, 8:58, 8:10, 8:28, 8:09, 8:02, 8:10, 7:54, 7:43, and last 0.5 mile at a 7:34 pace.

Swam 2 miles this evening at the City pool.  Completed first mile in 32 minutes and second mile in 33 minutes.  I can't wait until we get closer to spring and I can swim in open water!!

Started early with P90X core synergistics with Hyrum, and then we ran 2 easy miles. After work, Britnee and I ran to the rec center for yoga class. We tried to run easy!

mile splits: 9:42, 9:21, 9:10, 9:14, 9:57, 9:08, and last 0.1 mile at 8:50 pace.

Swam 1 mile in the pool for 35 munites.  I did a 500 warm-up, 5X50, 250 cool own, 5X100, 250 cool down. I did my 50's at 40 sec and rested 20 sec, and 100's at 1:30 with 30 sec rest.

Ran at the Rec Center after my swim.  I started easy at a 9:50 pace and slowly progressed to an 8:40 pace.  I did some 100m farleks during the 4th mile and a 200 and 400 meter 7:30 pace during the 5th mile.

Hyrum and I did 30 minutes of P90X CardioX as a warm-up to his 2 miler.  He is getting stronger!!  After work, Britnee and I ran 6.1 miles to the Rec Center and 1 mile on the treadmill before Yoga class! No garmin, just a my watch.

Ran the Tuachan Duathlon this morning.  I was pretty happy with my time of 1:48:58.  I PR the first run 5K in 21:10 (6:50 pace), my bike was a 24 miler at 1:05:48 (21.9 ave mph), and my last 5k run was a 21:57 (7:06 pace).  This is a very hilly course which made for some fast speeds going down, but a lot of climbing too!!  I was first in my age division. :)

I rode my bike home for another 13 miles.  On my ride home a teenager through a drink at the back of my head.  I got a good look at him and the truck.  I will find him!!  I had 2 witnesses too.  I caught the last one that did a similar thing last year.  I won in court on him since he had a prior... he's not driving for a while and probation.  heehee!!

After I got home Hyrum and I went out for his run.  It rained a little on us.  He liked that!!