Why I Oughta!!!

Recovery run at 9:02 average pace - ran last quarter mile at 7:00 pace.

Yoga class after run

Midnight run from Tuachan to home. I went to see Cathy's show, Tarzan at Tuachan. It was still hot (90ish), but bearable!!! Felt good and the pace seemed consistent. The first 3 miles was a warm-up... I am still sore from last tuesdays speedwork. My pace would slow down on the uphills and you can see that on the mile splits. Everything greater than a 8:00 pace had a significant hill to climb. The rest of the time I was cruising downhill with the wind at my back... :D  (Average Pace = 8:01 Total time = 1:36:05)

Mile Splits: 8:25, 8:03, 8:11, 8:33, 7:50, 8:40, 7:51, 7:42, 7:33, 7:41, 8:12, 7:21

At mile 11 I was taking a short cut on a dirt trail and I tripped over a rock and wiped-put really good. Mostly cuts and bruises on the palms, elbows, knees, and road rash down the right calve... :(   The ego was spared since it was dark and the middle of the night!!

The kids and I ran the Bloomington neighborhood annual Freedom 5K at 7 am. Anna, Haylee, Joseph, and I finished in 43 min. I pushed Ammon in the stroller. Joseph ran 1 mile and then rode in the stroller.

Evening Bike ride on the Southern Parkway loop.  Total miles = 18, Time = 52:20, and Average speed = 20.6 mph

Enoch City 10K Freedom Run.  Cathy talked me into running it... I was too sore to run this race.  Both calves were very tight, and I had shin split pain during the entire run!!

Splits: 7:55, 7:19, 7:14, 8:00 (stopped and stretch), 7:33, 7:52, 7:56 pace for 0.4 miles. Last 1.5 miles was uphill... Why????  This was probably my worst race!

Then I rode home on my bike... 94 miles home!  Average speed = 19.0 mph.  Just finished under 5 hours.  We took the route through Enterprise.  Lots of hills and plenty of head wind!! That was one of the hardest almost century rides I have done!!! Glad I did it!!!  I made it back in time for my Destist appointment by 3 minutes... :)  Oh Wait... :(

Ran 5 miles for lunch... total time 43:10 (8:38 pace)

Evening Brick workout: Ran (34:27) with Craig, swam 1 mile (30:05) with triclub, biked 15 miles (46:45, 19.3 mph ave).

Run Splits: 9:15, 8:46, 8:18, 8:07 (8:37 pace)

I raced breanna on the last 0.2 miles of the swim.  Either I'm getting faster or she was toying with me!?

We pushed some tough intervals on the bike.  I should feel this tomorrow!

Speedwork with Craig and the triclub
Goal is 45 sec 200 and 1:30 400
2 mile warm-up
4X100 with 300 recovery
2X200 with 200 recovery (38 & 42 sec)
6X400 with 400 recovery (1:27, 1:29, 1:29, 1:31, 1:29, 1:28)
2X200 with 200 recovery (38 & 40 sec)
1.1 mile cool-down

We were planning doing 12X400 but the weather was so hot (105) Dennis told us to do 6X400 but at a faster pace.  So instead of our 1:36 400's we set our pace fopr 1:30 400.  We did okay!

Ran the first mile with Joseph and Anna. Then I ran the Bloomington Hills loop (hilly) and then crossed over the Virgin River through the back way into Bloomington. My faster mile splits were the down hills. I was running about a 8:30 on the flats and between 9 & 10 pace on the tougher hills. I ran the last hill at a 8:20 pace.

Mile Spilts: 11:40, 9:15, 8:53, 7:54, 8:14, 8:21, 8:01, 8:20, 8:20, 7:23, 8:23

Taper week... I MUST take it easy!!!!  I watched Joe Dirt while I ran and walked on the TM.  Averaged 8:45 pace

Biked to yoga class.  Biked 15 miles in 49 minutes.  Yoga class 1 hr.  Hot & Windy

Triclub Brick Workout at Sand Hollow Res: Ran a little tempo run across the dam and back.  Mile Splits: 8:10 and 6:55.  Hot (108) and windy.

Swam 0.8 miles, and Biked 20.5 miles in 72 minutes at an average speed of 17.1 mph.

Taper week: I need to keep it light but helpful to keeping me loose for saturday.

Bryce Cyn Half Marathon

First 2 miles was a level to slight climb. I started out at a 5:30 pace with my friends... that was too fast for me. I had to hit the portapottie at mile 1 which is why my time was close to an 8 pace. The next few miles were steep downhill... ugh!!! Then the course just wandered up and down the rest of the way in.  My close to 8 pace miles were due to longer stops at aid stations.  My calves & shins were on fire.  This was a PR, so yipeee!!!

Mile Splits: 7:24, 7:59, 6:33, 6:52, 7:11, 6:52, 7:06, 7:09, 7:52, 7:24, 7:35, 7:58, 7:24, 6:35(0.1 mile)

Swam 2500 yds of 100's intervals in the pool. This was swim workout #4 which a warm-up of 100 free, 100 breast, 100 free, 100 back, 100 free, and 100 IM.  Main workout was 4X100 free 1:30, 4X100 pulls 1:30, 2X100 free 1:25, 2X100 free 1:20, and 400 free.  Cool down was 100 kick, 100 free, 50 kick, and 50 free.

Rode bike home for 17 miles at a 19.1 average mph. It was only 105 outside!!

Biked 18 miles at a 18.5 average speed.  Hot (108) and Windy!!! Did 1 hour of yoga class.  That really helped witht the tight legs and hip.

Cathy, Craig and I swam across the lake to the south dock and back. Lots of windy on the first crossing (33:30) which made our time a little slow and I drank much water... 8()  I swam back in 31 minutes. I was faster than that but I stopped to talk to a fisherman to tell him about all the fish I can see right in front of him.  Total swim time 1:04:30.

Biked 15 miles out and back from the reservoir to Hurricane. Average speed 17.3 mph. Just too much wind and heat (107) to push it any harder!

Cathy, Josh and I ran from Pine Valley to Veyo.  We were looking for cooler temperatures to run in. Lots of downhill.  The first 10 miles was a 1600 ft drop. Average pace 8:08

Cathy and I started in Veyo and we rode up to Pine Valley reservoir. Round trip was 22.5 miles and we averaged about 18.7 mph. We then rode home to St George for another 31.5 miles at an average speed of 18.7 mph. Some of our top speeds going downhill were 40 mph in a headwind. Cathy even kept up... :D It was only 105 degrees outside when we finished. Pine Valley was in the 70's!!! Very Nice!!!

Cathy and I went to Five Guys... The burger and cajun fries were HEAVEN!!!

This evening I ran 6 miles on the treadmill. Mile 3 & 5 was a 7:30 pace.  Warm up, recovery and cool down was a 9:00 pace.

Now we are off to see 'Cats' at Tuachan.

Warm-up half mile, 9 mile tempo at a 21 mph average, and cool down just under a 19 mph average. The 9 mile tempo was slowed down a little by lots of rollers through sunriver. total milage 13 in 39 minutes.

Ran with Cathy, Britnee, and Elijah this morning. I did the walk breaks with them for the first 2 miles. I probably needed that since I was very stiff this morning.  I picked it up to a 8:00 pace for the last 3 miles. Jumped in the pool to cool off and Cathy made me a breakfast shake with strawberries... yummm strawberries!! Average pace was 8:45

This evening I peddled home from grandma's house.  Cathy dropped me off while she went to sing.  Mostly a decline/flat, but headwind the entire ride! Average speed = 20.6 mph for 12 miles.

Warm-up, 4X100, 2X200(44 &42), 3X800(3:04, 3:09, 3:15), 1X400(1:34), 2X200(42 & 36), 4X100, cool down (8.5 miles total in 1:10:00)

Getting back into speedwork after 2 weeks off.  Legs were fine, but I had no air during the 800's. I struggled on the 800's.  The last 200's I sprinted hard. The first 200 doesn't look that impressive but I dropped my gps, ran back, picked it up and caught and passed the group at the finish.

Missed Yoga class, so I ran 3 more miles on the treadmill.  This ended up being a nice recovery run.  I started at a 10:00 pace (6 mph).  Every quarter mile I upped the speed by 0.1. Last 0.25 mile I was at a 8:20 pace (7.2 mph)

Swam a half mile with Cathy in 16:35, ran easy with Craig for 2.5 miles at a 8:50 pace, swam some intervals with Craig and Breanna for another 0.8 miles in 22:17, and we biked 20 miles at an averge speed of 17.8 mph.  The run was hot(103) and windy, and the bike was hot, windy, and hilly!

Treadmill Speed Play Pyramid - Tempo pace 7:00 & Recovery pace 9:30

1 mile warm-up (9:30), tempo pace 5 min, recovery 4 min, tempo 4 min, recover 3 min, tempo 3 min, recover 2 min, tempo 2 min, recover 1 min, tempo 1 min, recover 1 min, tempo 2 min, recover 2, and so on back to 5 min tempo finish.  Treadmill shut down during my last recovery so I stopped with only a 2.5 min recovery. Over-all pace 8:16

Yoga class and a bike ride this evening! Rode the Mtn bike to the Rec Center for yoga.  Headwind both ways... REALLY!!!  It was nice to change it up.  The mtn bike used different muscles.  My feet kept slipping off the peddles... no clips! Average speed 16.7 mph.  The thunder clouds cooled my ride down to 103.

Cathy & I biked to Ivins for her voice lesson.  We biked 14.2 miles at a 17.7 going up, and we biked 13.4 miles at a 17.0 coming back.  I went for a run during her lesson. I ran up to Kayenta and back around on Hwy 91. The wind was blowing hard, the cloud cover cooled it down to 100, and the little rain that fell on me made it hotter.  I forgot how many big rollers and hills there are running through Ivins and Kayenta.  First two miles was straight up.  I was dying by the end of mile 2. Mile 3 was three hugh rollers. Miles 4 & 5 was mostly down hill against the wind and the clouds sprinkled on me at this point. More like spitting on me!!! Mile 6 kicked my butt with a big uphill, a strong headwind, and muggy heat.  I walked twice during the hill climb, and my water bottle was boiling.  At the end of mile 7 I came upon Ivins City park that had a splash pad. I enjoyed it for 10 minutes!! We biked home with a stop at Artic Circle.  This may have been a bad choice since the both of us became noxious from eating.  I think the stress from the heat was affecting us.  We jumped in the pool when we arrived home, and soon I will be asleep.  Maybe I should have taken the day off since I have been sick for the last 2 days... oh well!?!?

Mile Splits: 8:00, 8:24, 8:12, 7:44, 7:49, 9:15, 8:08