Why I Oughta!!!

Good run this morning!!! 2 mile warm-up at a 9:07 pace. Next 5 miles at a 8:04 pace. Total pace for entire run was 8:23.

Swim tonight!!

Speed Work today.  ! mile warm-up run.  Started out easy... 4 400 meter reps at 1:37 each, and a 5th rep of 800 meters at a 3:24 pace.  Recovered after for a 2 mile run at a 8:20 pace.

Had a massage later today... very nice!!!

Tired today... So what do I do?  I start up the biggest hill in the neighborhood.  After running that 1.3 mile hill, it was all easy running the rest of the way home.  The pace for the entire run averaged 8:55.  My pace would have been over 9 but I picked up the pace (8:15) the last 2 miles.

I contibute the speed work tuesday morning and the 18 holes of golf yesterday to my sad and tired state of being today.  I will rest really well for the rest of the week so I can redeem myself on saturday.

Ran 3.5 miles with Cathy and Elijah for a warm-up.  Their pace was 11:07.  Turned around and did 2.5 miles by myself at a 7:55 average pace.  Picked up my brother and a friend and we headed out on a 7 mile jaunt.  First 2 miles was easy and uphill (9:15 pace), then we did a 2 mile pace averaging around 7:15 to 7:30.  Good run and we hit the all-you-can-eat at JB's.  I ate 5 plates of goodies... it all tasted really good today!!!

Going to lounge around the pool eating more good food.  My wife and her brother are cooking a hawaiian meal.... YEAH!!!  Then I may go bike riding tonight.  Shoot for 50 miles, hope for 25!

I thought today would be an easy run.  The first 2 mile warm-up was at a 9:13 pace.  I was actually running an 8:30 pace with walk breaks every four minutes.  I sprinted hard up the last big hill. (7-8 percent grade)

mile 3 was the down hill with a pace of 7:48

mile 4 was flatter with a pace of 7:46

mile 5 was flat (7:39) with a beautiful view of a full moon setting with a sunrise in the opposite sky

mile 6 was flat with a small up at a 7:29 pace

Mile 7 I tried to slow down but only managed to get down to a 8:03 pace.

Great run! Marathon goal pace is still 8:30.  Rode bike to work and planning to swim a mile tonight.

Rode bikes yesterday to In-N-Out.  20 mile round trip ride

Speedwork today... maybe I shouldn't have since I ran such an awesome tempo workout yesterday, but I counldn't resist!!

I ran 6 reps with Cordon, who is also planning to run the St George Marathon. The first 5 reps were 400s and the 6th was an 800 meter.

Rep 1 = 1:43 6:52 pace

Rep 2 = 1.39 6:36 pace

Rep 3 = 1:38 6:32 pace

Rep 4 = 1:37 6:28 pace

Rep 5 = 1:39 6:36 pace

Rep 6 = 3:30 (800) 7:00 pace

Yoga will feel very nice tonight!!!

Biked 20 miles today and attended a sweaty quad busting session of yoga in between my bike ride.  On the way home I stopped at the friendly Jack-in-the-Box for a Jombo Jack, 2 tacos, and a Oreo shake.  When I arrived home, I quickly jumped into my running shoes and sprinted out the door.  I did a good tempo 5K at 21:51 (7:17 pace).  I also had a nice value meal at Carls Jr for lunch.  I was well nourished today!!!

Race Day!!!!  I signed up at the last minute for the Utah Summer Games Triathlon sprint.  Got up at 4:30 am to stretch, hydrate, and eat.  The race was held out at the Sand Hollow Reservoir.  The begining of the race was a little disorganized and the swim was a mass start.  What a mess that was with everyone going into the water at the same time.  We ahd about 250 start at that same time.  I went wide to avoid the hoard.

I finished the swim (16:11 min) and made it through transition in 1:55 minutes.  The bike was a very good day.  I did 14 miles in 39:06 minutes (1:08 transition).  That was then I realized I was in 5 th palce over-all.  The run was very slow but since I really had no one around me, I took it easy (23:45 min).  A few speedsters past me and I didn't try to catch them.  I finished 10th over-all and first in my division.  It was a very good race and nice to finish in the front for a change.

I think the only reason I got ahead was the everyone was jammed up in the swim and I went around the mess.  I swam a longer distance but I got through faster.

I went to In-N-Out and had a double double to celebrate.  Laid around the house for a few hours.  Bought some new running shoes, and then went to Mesquite to an all-you-can-eat sushi bar.  AHHHHH sweet sushi!!!!!

When I got back to St George I felt like I didn't do enough today, so I ran an easy hilly 8 miles at a 8:50 pace.  I was burping wasabi the whole run, but it was still worth it!

Ran  at 4:15am since I had to be at work at 6am.  First 2 miles was slow with walk breaks every 4 minutes.  It took 18:40 to run the first 2 miles. The next 3 miles felt better and I ran the the 3 miles in 24:33 (8:11).  Total run was 43:13 (8:39 pace).

Rode bikes with Cathy to the Pool for laps.  We rode 16 miles and swam 90 laps.

Speedwork day at the track.  I had to go later than I like to.... big mistake.... the place was crowded and no one followed any track etiquette.  So I spent the entire time weaving around everyone from slow walkers to soccer kids.  I did have a good workout with 5 repeats of 400's at 1:36 time, and 2 repeats of 800's at 3:25.  I tried to run an easy cool down mile but ended up running an 8:00 pace.  It felt very easy!

Later, Cathy and I went to yoga class for an hour.  I did a little upper body weight training afterwards, and then walked to Taco bell for an after workout snack.

I started out with a bike ride to work, then off to the pool for laps.  After I swam 1.4 miles (100laps), I rode home.  The total bike miles ended up around 24 miles at 18 mph average.  I then ran a very tired and hungry feeling 10K (54 minutes).  I slept well that night.

Cathy, Elijah, and I ran part of the St George Marathon course today.  I dropped Cathy and Elijah off a mile ahead of me.  They only ran 12 miles.  I started in Dammeron Valley and soon realized my error.  I had the 2 miles of hill to climb right at the beginning of my run. 

The hill was good for me, and it sprinkled a little.  The weather was perfect and the early morning was beautiful.  It took me 19 minutes to get up the hill, then I found my groove, and I felt like I blasted my way down to St George.  It took me 2:13:14 to do my 16 miles.  This averaged out to a 8:20 pace.  This is my goal pace time and my body feels GREAT!!!  I think 3:40 marathon is going to be easy.... yeah!!!

Cathy and I swam and biked a lot of miles this week.  I did just under 4 miles of swiming this week, and biked 66 miles.  I may still get a ride in today!?  I also signed up for the Oceanside California 70.3 Ironman in March 2010.  I am very excited!!!!!

Speedwork at the track. Cordon and I did four 800 meter reps at a 3:30 pace goal. We managed to do just better than that on each rep. (3:29, 3:27, 3:21, 3:25) with 0.75 mile warm up walk and 0.5 warm-up run. Walked 400 meters in between reps and ran a 0.5 cool down run at 4:14 (9:09 pace) It felt easy, but I didn't do more in reps and intensity for fear of injury.

Ran 3 miles with cathy at the nice and early time of 4 am.  We did an easy 3 in 29:50.  I ran another mile in 8:08.  I am a little stiff from speed work yesterday. 

I rode my bike to work, and Cathy and I are going riding this evening.  If I have time I will hit the gym for a little strength training.

After yoga class I jumped on the treadmill to walk a mile while I watched the news about Michael Jackson death today.  Sad!!  I then ran a mini ladder series on the treadmill by starting at a 6.0 mph.  Every 0.2 miles I upped the speed 0.5 mph.  After the 7.5 mph, I slowed it back down to 6.0 and then ramped it up to 8.0 with a 6.0 finish.  I walked 0.5 miles but left in a hurry because some whacked-out lady came in the room, and changed all the channels to MASH.  I told her to leave my TV alone, but she was determined to watch MASH!!!  SHe is mental for sure!!!!  I should have pushed the eject button on her treadmill!  But then I would have felt guilty all night.... glad I just left!

I went home to finish my run.  I ran the trail for 4 miles and back through the neighborhood to get my 5 miles.  My pace averaged out to 8:32.

Ran 12 easy miles with friends on the marathon route.  Walked every mile for about a minute.  Our total average pace was 9:50.  Fun run... nice to take it easy today!  Walked 3 miles towards home after the run since Cathy left me at the finish all alone.  She took me to Alberto's for a breakfast burrito.  She's off the hook!?

Ran at 4 am with Cathy and Elijah. I am spending this whole week taking it easy. We ran 5 miles in 48 minutes. I only swam 36 laps, biked 8 miles in the extreme heat, and did a nice-n-easy upper body work out.

A very easy run with Cathy at 4 am.  Nothing to really say about that.  We did go bike riding for a while in the wind.  And I went to Yoga for an hour.  Easy day!!