Why I Oughta!!!

Biked to work and swam 1.1 miles at Sand Hollow. The water was so smooth today. I zipped across in under 27 min... my best time yet!

22 mile Bike, run, 5 mile bike home.... Getting closer to IM!!!

Swam 0.7 miles in the choppy lake and ran after at a 9:00 pace

St George Ironman - 12:11:44

Swim = 1:06:57
Bike = 6:04:30
Run = 4:47:16
T1 = 6:48
T2 = 6:13

I swam very well today... My goal was 1 hour but I ended up with a 1:06. I had very little resistance from the other swimmers starting on the far left side. I swam the first straight-a-way nice and easy. Stayed on the outside after the turn to avoid the masses. When we made the second turn for the long straight-a-way back, I kicked it up another noche and started passing MANY swimmers. I noticed that all the swimmers were bunched up in pods. I blew past 4 pods of swimmers, but the 5th pod was hugh!! I tried to swim through it and they just kicked, grabbed, and clawed at me. I tried to go around, but it was so big by the time I got to the front the swim was over. I may have swimmed the longest distance out there by staying on the outside and that last pod of swimmers I tried to go around. But I still had an excellent swim. The last year of swimming drills in the pool 3 times a week paid off!!!

After an unusually short transition of 6:48, by my standards, the bike started out faster than planned. The weather was warm and the wind low. I did the first 20 miles in under an hour, and that was with a stop at the first water aid station to fill an empty bottle on my bike. The first loop went well with a tail wind going up towards Veyo. The wind was blowing against me coming back down Hwy 18 but I just sliced through the wind and jammed it down the mountain. I felt really good for the second loop and had an identical ride around the loop again. I drank the Perform drink during the whole ride and used the water to soak my head and body at each aid station. The temps were climbing up there during my second loop. My goal was to start the second loop by 12 noon. I made the turn at 11:44am... :D  I really thought I was on for a 11 hour time for my race.

The run was a different story. My transition was a 6:13 which was still a good time for me! The temps were approaching 90 and my first 4 miles were all uphill. I did okay up to that point. I had to speed walk a quarter mile section that was just too steep for my tired body to run. After I arrived to the top the next 2 miles was a free fall and I may have ran too fast down the other side. Coming back up that 2 miles was tough and I had to speed walk a half mile section because it was just too steep to run up. I lightly ran down the next 4 miles and finished the first half of the run in a little over 2 hours.

The next 13.1 miles was a whole different race. After the turn around I realized I had stopped sweating and I had sasuage fingers and my watches were tight on my wrists. I decided then that my next loop was going to be a speed walk if I wanted to finish this crazy race!! The temps were over 90 degrees by this point and the heat coming back at me from the pavement was pure torture!!!!!!!!!! I walked the next 4 miles and ran down the hills. I drank at every aid staion by first grabbing a cup of ice, filling it with coke, downing that, and then refilling it with Perform. I would walk with the cup of ice in hand, chewing on the ice, and then starting the process all over again the next mile. I soaked myself at every aid station with the sponges. It was so hot that I was dry again before the next aid station. After I suffered the first 10 miles of that second loop I was ready to run it in. I ran at a 9 ave pace and came in strong to the finish. I was all alone coming in so I stopped to do some push-ups at the finish line. The announcer called off my 10 reps then yelled at me to finish the race since I had not crossed the chip mat yet. The crowd gave me a HUGH cheer for the push-ups and I walked off the course by my own power. I felt really good!!! I'm okay with the 12:11 finish since my original goal was to be under a 12:30. Most of my friends finished behind me. It was a tough race, and the high heat and wind made this more of a challenge!!

When I got home that night my weight was down by 10 pounds. I guess I was a little dehydrated during that run. I thought I was well hydrated. I drank so much to the point that my sides hurt for most of the bike. I drank at every aid station on the first loop. I guess the heat really did me in, but I wasn't alone! Good job to all the Ironman Finishers!!!!

Yoga Class... I was a little sore so I limited my difficulty on the moves. I played it safe today!! Then hit the pool for a little 1000 yd swim. I did 100 IM, 200 pull, 100 IM, 200 pull, 100 IM, 200 pull, 100 IM at a nice and easy pace. Recovery!!!!

Fun 0.75 mile swim with the group. We stopped a lot to talk and just hang out. Biked 12 miles after swim at an easy pace.  Everythings feels really good!

Biked 15 miles easy. Swam 2000 yds at pool. Warm-up: 200 free easy, 200 pull, 100 IM
Core: 10X50 (1:00) 0:37 ave, 200 pull, 5X100 (2:00) 1:23 ave
Cool Down: 200 pull, 100 IM

Biked 37 miles. I did this fairly hard!!! ave pace 19.7 mph

Easy run before morning swim. This was also my first run since Ironman... felt good!! The first mile felt like I was running a 6:00 pace, but after I warmed up, everything started to get easier and more comfortable. The 2000 yd swim was tough after a run. We did 6X50, 5X100, and a 700 free.  Mile splits: 9:00, 8:32, 8:20

I plan on yoga tonight!

Ran with Craig around the Virgin River Trail. Splits: 9:03, 8:47, 8:24, 8:15, 8:29, & last 0.2 at 8:19. My body is still a little tired from IM.

It was nice to run an easy 10:00 pace for 3 miles... I just focused on form. I did 30 min of weights, and then went to yoga class. Some of the yoga poses were tough because my arms were tired from weights.

CrossFit

Warm-up: 400m run, roll, shoulder stretches, 10 jumpjacks, 10 twisting lunges, 10 pull-ups, 10 push-ups, 3rep, 5 sets shoulder presses.

WOD: 2 min jump rope, 2 min sit-ups, 90 sec jump rope, 90 sec sit-ups, 1 min jump rope, 1 min sit-ups, 30 sec jump rope, 30 sec sit-ups

Craig and I ran the St George Marathon Course this morning... I hope we didn't go out too fast!? We ave 8:03

I went to Cross-Fit right after. That kicked my trash for an hour!! I was going to ride out to the lake to watch friends race in the St George Tri. I drove out with my girls and we rode around the park on our bikes!

Biked Utah Hill... It took me almost 2 hours up the mtn at a 13.6 ave speed and 1 hour down at 24.3 ave speed. Total miles = 51

Ran 3 miles before my swim. I did the run loop around the pool going up lava flow to 2000 N, then down tuweep dr, and back up sunset to lava flow. I sure can feel all the soreness from last week, so I started out slow.

 I swam only 1000 yds... too tired to try and stay afloat! Went to CroosFit right after the pool. I ended up with another 1000 meters of running from crossfit.

3-miler splits: 9:19, 8:34, 8:36, and the 0.4 is from crossfit.

And yes... yoga tonight!!

We have hit the track again! Oh what fun!!!! Workout: 1600m (7:50 pace) warm-up, 4x100 sprint/glides w/ 300 m recovery, 2x200 @ 45sec w/ 200m recovery, 2x400 @ 1:35 w/ 400 recovery, 1X800 @ 3:12 w/ 400 recovery, 2X400 @ 1:34, 2X200 @ 45 sec, and 1600m cool down

Each week we will increase our 800's up to 6, then we will increase speed and shorten recovery time each week after.

I made it time for CrossFit after track. It was sort of an easy day.

Hit the lake this afternoon for our Brick workout. Swam 1 mile in choppy water. I however swam very fast anyways (26:44)... probably because I wanted out of these horrible conditions!

We biked 21 miles in that blasted wind. We did okay... averaged a 19.4 pace.

Ran 2.2 miles... which felt like 10!!!

Skipped CrossFit today... my shoulders needed a break! I heard it was a doozy of a workout too!! I don't feel bad at all that I missed. :)

Early morning CrossFit... mostly core work!!

I had to get my run in today... I just forgot to do it this morning. So today's run was a tanning run at 4pm, and it was a burner out there. Also, the deerflys are back. The score today was deerflys 2 and Ben 5.

Splits: 8:21, 7:57, 8:06, 7:42, 8:01

I am surprised that mile 3 was so fast for climbing hills and windy, and I thought I shut down the last mile!

I was suppose to ride my trainer tonight so I could do bike drills and I find that my wife took my bike parts for the trainer... Errrrrr!!!!! It pisses me off when people take tools and equipment without asking!!! So I rode around the bloomington loop 4 times. I tried to hold the same pace for each 3 mile loop. Best time 8:06 and slowest was 8:12.

AM- CrossFit and the WOD was 15 kb lifts and 10 toe touch; 3 times

PM - 2500 yd swim: Drills!!

Ran a midnight 5k but I will log that for saturday since we included our long run after the race.

Midnight 5k.... this was a flat couse at the old airport. I think I'm faster, but it didnt help that I swam 2500 yds before the race, and we did squats at crossfit this morning. We included our long run with this by doing two more loops around the course.

Nice and easy night 20 mile bike ride (16.5 ave). I only hit one HUGH tumbleweed. It cut my wrist and knocked my headlight off my handle bars. I split the tumbleweed in half with my bike. I cant believe I didnt crash or pop a tire!

Crossfit - seven of 7's.... kick my butt!!!

1 mile warm-up, 4x100m sprint/glides, 2x200 at 41 & 42 sec, 2x400 at 1:29 & 1:30, 1X800 @ 3:28, 1x400 at 1:33, and 2X200 @50 & 48 sec

Ran the first half with craig and last half with cathy... knee is still sore.

Crossfit after... did a lighter workout because we did track.