Why I Oughta!!!

Loic and I ran the loop. 8:30 average pace

Then we hurried up town so we could set up for the St George Ironman. What an awesome and inspiring day!

After my evening swim, I ran home from the pool. My gps died before the first mile, but I did manage to see my start time and I quickly checked my finish time when I got home. I felt great and I knew I was running a little faster than easy. Total time was just under 1:10:00 for an average pace of 7:45.

Biked 25 miles for lunch with Cathy and then a few more back to work.

The southern utah triclub meet at the lake for a swim and bike ride.  The water was still cold at 55 degrees.  I swam with the 1 mile group and we all struggled with the cold and the choppy water.  It's all good practice... right?

We then biked up the big hill towards Hurricane and back for a quick 15 miler.  I almost hit a hugh snake in the road... exciting!!!! I then did a 1 mile run right off the biker so I can start practicing transition.  I did a 6:55 pace... my feet were numb!!

A hard track workout today. I only did about 75% of the workout until I dropped out. I did a half mile warm-up, 4 100 sprints with 300 recoveries, 2X200 with 200 recoveries, and 4X800 with 400 recoveries.

The 200's were in 45 sec and the 800's were 3:22, 3:29, 3:22, 3:19. While I was trying to cool down I did 10X100 on the straight-a-ways in 22 sec times.

I realized my problem after the workout that I had only eaten cereal at 6am and a Costco hotdog at noon. I had no fuel for this work out. Bad move on my part!!!

Biked 25 miles with club, did 1 hour of yoga class, and then biked home.

25.2 miles = average pace 18.3 mph for 1:23:06
5.7 miles = average pace 18.7 mph for 18:37

Hiked Observation point in Zions Park.  8 miles

Easy run with Cathy. Ran 3 miles with her and did two miles at marathon goal pace (7:40).

Ogden this weekend... yeah!!  Soleus is feeling better.

After work I biked 7.2 miles to the rec center in 23:19 for 18.5 mph average; went to power spin were I did 18:15 of bike in 5 miles of intervals; did 35 min of upper body and core cardio; 4.6 miles to the pool in 16:07 for 17.2 mph average; swam 1000 yds; and then biked home for 9 miles in 25:40 for an average 21.1 mph.  Over all bike speed was 18.6 mph.

Very easy warm-up, then at 1.5 mile I did my first speed run at a 7:30 pace for 400m. Recovered 0.75 miles than did another 400 at 7:25 pace with same recovery, and then another 400 at 7:00 pace with same recovery, and then a 400 at 6:40 pace with a 400 m recovery and half mile walk.

Went to yoga for an hour.

Ogden Marathon... I tried for a 3:20.  I was done at mile 18.  The last 8 miles was all downhill but my quads were shot!!  I wore compression socks for the first time.  My lower legs felt great, but my quads seemed to take the brunt of the small rollers in the middle of the race.

Rode to tuachan from work to meet Cathy. We rode from tuachan to the SHAQ for swim intervals, and then rode home.  36 total miles.

Triathlon Training workout #1 (build 100's)
Warm-up
100 swim
75 kick (no board)
50 drill
25 hard swim
Repeat 4 times; set 1 & set 3 are free, 2 is back, and 4 is breast

Main set
500 swim (build each 100)
rest 1:00
5X100 pull on 1:50

Cool down
12X25 free on 0:30 (nice long strokes)
200 easy

Sand Hollow Reservoir swim with tri-club.  Water was choppy from the wind, but good training. I was under 29 minutes.  Then we biked for 19 miles in the wind.  Average speed was 18.9 mph.  It felt like we had a head wind in every direction!!!

WOW... my quads are still sore, but not enough to stop me from running. I ran for 4:30 min and walked for 0:30. I did 45 minutes of upper body.  My ride stood me up, so I had to walk home. Now my legs are tired!

Mile Splits: 9:05, 9:07, 9:01, 8:56, 8:49, 8:22

Nice-N-Easy on the treadmill before yoga class

Drove Cathy's car up to Pioneer park so she could run to her boot camp. I then ran home. This was mostly downhill and painful. Mile 5 I did a few fartleks which made my legs feel heavy. Mile 6 & 7 I picked up the pace and this time I didn't have heavy legs. Good run over-all!!

Mile Splits: 9:31, 8:47, 8:34, 8:41, 8:29, 8:20, 8:00

Rode bike for 75 miles with Cathy, mike, mike, mica, and others. We did the Gunlock loop. We took it fairly easy. I did the wall twice for good measure!! Ran into many friends along the way, and at mile 50 when we were finishing up our ride, I ran into the triclub and joined them for my last 25 miles. While cruising down a good hill, my back tire made a 12 inch split right down the center. I heard it rip but didn't bother to find out what had happened!!  I was very lucky the tube didn't pop. I rode another 12 miles before I noticed the damage. Again, very fortunate that I had a head wind and uphill at the end to keep me slower than normal.

I did a transition to run right when I arrived home.  I did 5 miles just below a 8:00 pace.  Felt very good... then I ate a hamburger and fry at 5 Guys.... Totally Awesome!!!

Ran the tonaquint loop.  The first 4 miles felt really tough. Miles 1 and 2 was my warm-up and the climb up to the top of tonaquint drive.  The next 2 miles down the other side I felt like I was dragging.  Then when I hit the trail down the virgin river I found my groove.  I had a better finish!

Mile Splits: 9:21, 9:11, 8:27, 8:26, 8:10, 7:56, 7:43, and the last 0.3 mile was at a 7:29 pace.

Biked 25.5 miles is evening at a 19.3 average mph.

Lunch time run around the bloomington loop. I made mile 4 a tempo run since that was all down hill. Then I had the momentum, so I made mile 5 a tempo run.  Both 4 & 5 were at a little faster than marathon goal pace.  Mile 5 was more flat with a couple slight uphills. Nor sure which way the wind was blowing today.  I am calling it a headwind in every direction!

Mile splits: 8:32, 8:09, 8:03, 7:03, 7:10, 8:04 for the last 0.7 mile cool down.

Tonight we did a 1 mile swim in the lake and a bike ride.

Very nice speedwork with the triclub at the track.  It was a little warm (85 degrees) and windy. 

1.5 mile warm-up

4X100 staggered sprints with 300 recovery - I held back a little!

2X200 at 45 sec each with 200 recovery

10X400 at 1:36 (6:25 pace) with 400 recovery (9:15 pace)

2X200 at 41 & 36 sec with 200 recovery

1.5 mile cool down (1 mile bare foot on the astroturf) calf burner!!!

Afterwards, Cathy and I went to In-N-Out and pigged out on burgers, fries, coke, and a strawberry shake!  And then I jumped in our cold pool with the kids!!

First mile was tough because of my speedwork yesterday.  The deer flys started biting me so I picked up the pace! I did kill 5 of those little beasts... >:)  I ran to the rec center for yoga and then Cathy and I went to the pool for laps(0.7 mile)!  We then had some yummy BBQ to reward our good efforts today!

Mile Splits: 9:24, 8:47, 8:49, 8:33, 8:22, 8:10

After my 106 mile bike ride this morning to mesquite and back, I ate well, swam in the pool, and rested for a couple hours. I then ran uphill in the heat (85 degrees), and against the wind... ugh!! I met Cathy at tuachan for my ride home. I am now tired... ;)

Ran 5.3 miles with Cathy before our bike ride. She worked me over good. Her pace inbetween walk breaks was 8:00 to 7:40. It took everything I had to keep up with her. I think I'm a little tired from saturday!  Average pace = 8:53

Mile Splits: 9:45, 9:39, 8:09, 8:20, 8:40, & last 0.3 mile at a 8:08 pace.

Bike ride with Andrew for 52 miles. We rode the Gunlock loop with one stop at Veyo for food and drink.  Our average pace was 17.1 mph for a total time of 3:02

After the bike ride around the Gunlock loop, Andrew and I ran the hilly part of the Ironman run course. We rocked it!!! Total time: 1:06:40 in 7.5 miles. Average pace = 8:54

Mile Splits: 8:52, 10:13, 8:20, 9:11, 9:13, 9:45, 7:28, last 0.5 mile at 7:14 pace

Highlights: I ate at Del Taco twice. Before the bike ride, 2 burritos, and after the ride/run, 2 tacos and 3 cokes!!! Now I'm headed for a greasy burger! I need to replace those calories lost... :p