Why I Oughta!!!

Long run today.  I took the first mile as a very wasy warm-up run walk.  Then the next 8 miles I ran at a comfortable pace (8:07).  At mile 9 a head wind hit and that played with my head for sure!!  I did the next 5.1 miles at an 8:50 pace.  The half marathon pace averaged out to 8:24, which is better than my marathon goal pace of 8:35. With all the walks and breaks and finishing strong the last 2 miles (8:36), my total run ended up being a 8:46 pace.

One lesson learned today; don't swim a mile the night before you do a long run.  But, this was good training if I decide to do an Ironman in 2 years...  : D

This evening Cathy and I went for a 10 mile bike ride.  I pulled the kid trailer with joseph & ammon on board.  Nice evening ride.

This was suppose to be easy this morning.  I ran the first 2 miles with 1 minute walk breaks after 4 minutes of running (19:30 min)(9:46 pace).  I didn't bring the garmin, so I just ran comfortable.  The next 5 miles I ran an 8:05 pace.  Felt easy!!  Total time was 1:00:32.  I did some upper body strength training for 45 minutes before my run.  Rode bike to work.

My motivation today was "Ironman May 2011".  The Ironman is coming to St George next year.  I don't feel I could finish within the allotted time, so my goal is be ready for 2011.  I can swim a mile comfortably in 35 minutes.  I can bike the distance and the marathon I can do, but I'm not sure if I can finish a marathon after going 6-7 hours on a bike.  It's a goal!

Tonight we swim and then a message.... AHHHH!!!!!

ran an 8:30 pace from the rec ctr after yoga. Yoga was a hard work out.

Ran the first 2 mile warm-up at 8:48 pace.  Ran the next 5 miles at a 7:56 pace. Over-all pace 8:11.  Well under my marathon goal pace.

Biked to work everyday this week.

Yoga tonight and maybe a 1 mile swim.

Hill work today.  Only 5 hills, but had to work one really hard because two large labs chased me on one.  The dog bite my heal as I kicked up sprinting.  Police cited the owner of dog at large and endanderment.  The police almost shot the dog because it chased them too.  Dumb owner & dog.

Ran 10 miles total.  3 miles around 7:40 pace toward end of run.

Biked a little today pulling a trailer with our 2 yr old in the back.

Played in the pool with the kid too.  I got burned on the back.

Weight training too - upper body and abs.

Ran fairly easy today.  Over-all run was 8:52 pace.  Ran 3 of the miles at a 8:30 pace. 

Biked 18 miles and swam 0.7 miles.  I need to tapper down this week for the BIG run this saturday.

Ran a very easy 4 miles with Cathy.  We walked a lot too!  I am still tappering down for the big run this saturday.  No swimming today or the rest of the week.  I am also biking slow to work.  I just wish I could get more sleep this week.

Ran the Zion Cyn Traverse with Steve Hooper, Clyde, Trutle, Collins, Gary, and Dan.  We started at 5:00 am at the Lee Pass trail head in Kolob Canyon.  That first section was dark for the first few miles, but as the sun began the rise, the beauty of Kolob was revealed.  We resupplied at the Hop Valley trail head (13.5 miles).  We then continued on the connector trail to the Wildcat trail and on to Lava Point (9 miles).  After resuppling again, we started down the West Rim Trail into Zions Canyon country.  This has absolutely beautiful views.  We ended at the Grotto of a time of 9:02:30.  I was pleased since 8 hours would have been a phenomenal pace for me.  I could say I did it in 8.5 hours since the clock was running during my 3 breaks.  The third break was at the spring just before we dropped into the canyon in Zions.

Easy, easy run with Cathy.  We ran and walked through the neighborhood.  We couldn't sleep so we got out very early.  My legs feel really good.  I think it has been the swimming and biking everyday this week.  This is nice to recover so fast from a very long run.

I have been swimming a mile each day this week, so far!

We are in Stafford Virginia for a week visiting Jake and Desha.  Ran with Cathy for the first 5 miles.  Very Hilly and Humid!!  Then after Cathy peetered out I ran another 6 miles of hilly roads.  I don't think they have flat roads here?!

Ran more hilly roads in Stafford Virginia.  This time I did an out and back.  I hope the hills are building some good strength in my legs.

By the way, we have been to Philidelphia, gettysberg, DC smithonians, most of the memorials ( I recomend seeing at night), capital tour, arlington cemetery, white house, and much more!!!

We are home now.  Arrived 2:30 am, got up at 8:30 am and went running.  I felt sluggish but ran really well.  My 4 mile tempo averaged at 7:52.  Whole run was 58:19 with a 2 mile warm up on hills.

Today was difficult to get out the door.  I hit the nooze twice, and when I finally got up, I layed around on the floor attempting to stretch.  Felt sluggish, tired, and sore.  Maybe I shouldn't have swam a mile last night.

I did get out the door and I did my 2 mile warm-up by running for 4 minutes and walking for 1 minute.  After the warm-up, I forced my poor tired body to move a little bit faster.  I walked for a minuter after every mile.  It seemed I was determined to not run very hard today.

Finally, after a few more miles, I picked up the pace to 8:30.  Every hill I tried to stay under a 9:00 pace, and the small hills I did fartleks.  The last mile was a 7:30 pace.  I feel so much better now.  I'm glad I ran.  Ate a bagel with cream cheese and 2 fried eggs.  Later today, the 2 yr old and I are getting a juicy hamberger with fries!

11 miles = 1:39:46 (9:05 pace)

2 mile warm-up = 19:35 (9:48 pace)

Next 9 miles = 1:20:11 (8:55 pace)  walk breaks made the times seem like a slow run.