Why I Oughta!!!

Been sick for several days. Just wanted to do a nice-n-easy run to loosen me up for speed work tomorrow morning. Averaged a 10:00 pace on the treadmill.

What a good workout today!! We did five 800's and the temps were cooler than they have been since last month. My car showed 80 degrees, but I think it may have been a few degrees lower. I did change one thing the day before, I watched what I ate.  Most days before speedwork I was chowing down hard and I started to get sluggish the next morning at the track.  Today was awesome... I was full of energy and I was recovering quickly between intervals! I also took an energy gel right after warmup. Last 800 was a little slower only because I was prairie doggin it the last 400... Ooo that hurt!!!

Track Speedwork 5am

1 mile warmup (9:30 pace)
4X100 with 300 recovery
2X200(42 & 43 sec) with 200 recovery
5X800 (3:01, 3:02, 3:01, 3:05, 3:09) with 400 recovery
2X200 (38 & 38 sec) with 200 recovery
2X100 with 300 recovery
1.2 mile cool down (8:30 pace) 

This evening I did a recovery run on the treadmill. First 2 miles at a 10:00 pace. Third mile at a 8:00 pace.  Went to yoga to stretch.

I just ran without looking at the gps. Splits: 8:10, 8:02, 7:27, 7:39, 8:02.  Last half split was a cool down and I walked a half mile. Biked 20 (19.5 ave), swam 1 mile, biked 14 more until my tire blew in Leeds, and ran at home.

Easy, soft run on the treadmill after my bike ride. Miles 1 through 5 at a 8:30 pace, and mile 6 at a 7:30 pace. I wanted to run further but I was getting bored, and the James Bond movie had just ended at mile 6.  Average pace 8:20

Biked 23 miles up to Pine Valley in exactly 2.5 hours.  Average speed was 12.6 mph and we climbed over 4500 ft. On the way back we were flying for the first 15 miles at a 30.6 mph average. I then threw another spoke and thought I was a goner. I was able to make the back wheel workable and rode the rest of the way home with a very wobblely tire and no back brakes. We ended up averaging a 23.6 mph average home. Rained on us a few times which made the temperatures much nicer today!

Ran an old favorite loop over tonaquint road to bluff and then down to the virgin river trail back to bloomington.  Only change was that there was one more big hill to climb due to road construction and trail closure. Mile 2 was the tonaquint hill and some crazy runner was screaming at me as I passed him on the hill.  He was yelling... "Die! Die! Die!"  What a freak!?!?! The other hill was black hill ridge on mile 4 and I never realized how steep that road really is! Last 4 miles was false flats, but I still kept the momentum up.  I could have ran it faster but I have speedwork tomorrow.  I must save my energy! My last mile I met up with my 12 yr old and tried to drag him the rest of the way home.

Mile splits: 8:47, 8:26, 8:04, 8:21, 7:29, 7:30, 7:22, 7:36

TM - Ran the first 2 miles easy at a 10:00 pace. Ran the last 2.4 miles in 4 ladders. The ladders are as follows: 9:15, 8:30, 7:55, 7:30 pace for 1 minute each than back to the beginning. The last ladder added on a 7:00 pace for one minute and then a 2 minute cool down at 9:15 pace.

Speedwork (6X800's)

1 mile warm-up
2X200 (37 & 40) too fast!!
6X800 (3:00, 3:02, 3:02, 3:03, 3:05, 3:09) the trend shows I was getting tired?!
2X200 (40 & 42) forced myself to slow down on the second set
1 mile cool down

Forgot my gps so Craig yelled out my laps and times.  He did speed work yesterday so he only ran my recovery laps with me.  I had to use the bathroom again after my 3rd 800. The run to the restroom and back was my recovery lap.  But I felt gut sore and rubber legged after that.  That probably explains why my times started to drop on the last 3 intervals.  I felt strong the first 3 intervals until I had the situation... again!!! I wish I knew how to get this out of me before I run... and it's more complicated than it sounds too! I go before I run!!! I did stop eating ice cream the night before speedwork and I have noticed I'm not so sluggish at the track!

This evening, I swam 1.1 miles (26:20) at Sand Hollow Reservoir along the dike due to high winds and choppy water.  I pushed it hard and had a good swim.  Some of the other triclub guys were trying to keep up with me.  It's fun to be one of the faster swimmers out there!

I ran another 3.5 miles after my swim.  I bike is in the shop so no ride for me!

Ran with Cathy for lunch and pushed the boys in the stroller. We kept it easy until the end.  The last 0.7 miles I pushed it and uphill too!

Mile Splits: 9:40, 9:36, 8:30, and last 0.2 miles at a 6:46.

Craig, Cathy , and I ran the St George Marathon Route.  We had many other friends out with us today and WOW... what a perfect morning for a run!!!!  Shooting stars galore and cool temps!  Our goal was to start out easy until we got through the hills and then run it up to goal pace.  We started at Baker reservoir and ran to the church on Bluff Street.  Veyo hill and dameron hill was not too bad, and then we bumped up to goal pace the rest of the run.  We had a Kenyon catch up to us with 4 miles left so we ran with him in to the finish.  We felt strong through-out the entire run! We had 2 water stops which added a minute to each mile split. Total time = 2:38 with an average pace of 7:54.

Mile Splits: 8:20, 7:57, 7:40, 7:52, 9:18(veyo hill), 7:55, 8:28(dameron hill 3 miles), 8:15, 9:02(water stop), 7:42, 7:48, 7:39, 7:41, 7:36, 8:27(water stop), 7:32, 7:12, 7:09, 7:18, 6:59.

After Craig and I ran our 20 miles, we jumped on our bikes with Breanna and did the Gunlock loop. We averaged 15.8 mph to Veyo... Lots of Hill Climbing!!! We picked up Jamie at veyo, and we booked it back!!! My garmin died at veyo, but judging from our overall speed, we were blazing some trail!!! Total distance 53 miles and Overall average speed = 19.3 mph with a time of 2 hr and 45 min.

I'm tired, but I feel Great!!!

Lunch time run in the sun. This was a recovery run to loosen me up for the track tomorrow! Cathy ran with me for 1.2 miles until she turned back. The second mile had a quarter mile hill at the end of it. I turned around at the top and came back home. The first half of the third mile was at a 7:30 pace. The stiffness and soreness was not so bad by this time. Mile Splits: 9:50, 9:15, 8:16, 7:52

Speedwork (10X400) - Taper before Utah Half

Warmup 1 mile
2X200 (41 & 40 sec)
10X400 (1:31, 1:29, 1:29, 1:30, 1:29, 1:26, 1:29, 1:29, 1:30, 1:26) with 400 recovery in 2:30
2X200 (41 & 39)
4X100 barefoot
1 mile cool down barefoot

No sleep the night before.  This is the 3 rd night in a row of no sleep.  I hope this passes soon! The speedwork was good.  Not sore from saturdays hard 20 miler. Feeling good about St George marathon.

Ater work I reode my bike to the rec center, ran 2 miles (9:40 & 9:10) recovery on the treadmill, went to yoga class, and rode home.  I rode the heavy, nobby tire mtn bike.

Brick workout - Swam 1 mile, biked 20 miles, and ran 2 miles

I forgot my watch for the swim, but I know I swam faster than usual.  The water was smooth and I felt great!

We pushed the bike hard up the big hill and back down the other side, and then we pushed hard the last 4 miles. Average speed was 19.3 mph.

Ran a short tempo run for transition purposes. My times were 7:37 & 7:18

Biked to Rec Center the long way.  Ran 3 miles on the treadmill and then went to yoga class.  Biked home and hit Dairy queen on the way!

Bike Splits: to rec ctr 12.4 miles at a 19.0 mph average, and headed home 8.6 miles at a 20.6 mph average.

Ran a progressive run on the treadmill of increasing the speed every quarter mile.  I started at 6.5 mph and ended a 8.0 mph.  The last quarter I jumped up from 7.5 to 8.0.

Ran with Cathy for her long run this morning.  This morning seemed muggy and warmer than usual.  I was too tired and still sore from speed work to really try to run faster.  We did 45 second walk breaks after every 5 minutes of running. I actually felt better by mile10 and wanted to run faster, but we were done and I needed to get ready for work. We recovered in the pool.

Biked 44 miles, ran 6 miles and swam 0.75 miles at Sand Hollow Reservoir.  Beautiful day and perfect conditions!!!

Craig, Cathy, Breanna and I rode our bikes at 6am from Sand Hollow towards Zions.  We were limited on time so we knew we wouldn't make it all the way to Zions.  We turned around on the east side of Virgin, Utah by the Virgin Used Book Store... LOL!!! Seriously, thats the name of the book store.  It always gets a chuckle out of me everytime! Our average speed was 18.1 mph.  We would have been faster if we were not having so much fun!!

We started our run from Sand Hollow and ran through the neighborhood to the west. This was more of a transition run of the training run. The neighborhood had slight rollers and false flats.  At mile 4 we stood under the water feature into the entrance of the neighborhood.  It was clean, cool, and no chlorine... :D  It was a waterfall coming off a high ledge... Perfect!!! And it made for squeaky shoes!!!

Mile Splits: 8:11, 8:16, 8:36, 8:15, 8:00, 7:58 (Ave pace 8:13)

We swam our usual route around the island.  My legs were cramping so I cut it short before I sank!! I did make time to dive off a few cliffs around the island!!

Lunch time run (92 F)!! The first 2 miles were a beast. I was sore and stiff, and really had little motivation to run. So I decided to make a game of it. I would run 0.8 miles hard and take a 0.2 mile recovery. Last mile I ran straight through! I was panting pretty hard that last mile, and heat didn't make it any easier!!

Mile Splits: 8:04, 7:47, 7:40, 7:35, 7:00

This evening Cathy and I went to power cycle. I did 21 minutes on the bike and 30 minutes of strength work and abs. My cycle averaged a 18 mph which means very little on a spin bike. I held a high intensity push for 20 minutes and a 1 minute recovery.

Rode the Snow Cyn Loop at 4am with Craig. We climbed up 17 miles at a 14 mph average. The last 4 miles was the big push through Snow Cyn. We then took Hwy 18 back to St George. We were moving fast down the canyon. The dark made it a little more intense since I only had a tail light and no head light. There was no drafting allowed... :S The moon was bright so we could see the road and the beautiful mountains around us. We averaged the last 18 miles at a 22 mph. Overall a 17.3 mph... not bad for tough hills and in the dark!

This evening I just ran an easy, loosen me up run on the treadmill before yoga class.  Ran the first 2 miles very easy in 19:00, and then moved up to a 8:30 pace for the last mile. Overall pace 9:10

Brick Workout at the reservoir

Swam 1 mile, Biked 15 miles, and transition run (splits 7:59 & 7:26)

I felt sluggish in the water. I didn't try very hard and my technique felt off! The bike was easy going out, and we rode hard back.

Utah Half Ironman

Total Time = 5:13:45

Swim = 37:57
T1 = 3:20
Bike = 2:33:18 (21.9 mph)
T2 = 2:30
Run = 1:56:39 (8:55 pace)

This tri was 10 minutes faster than my previous half Ironman.  Utah lake was murky and I swam completely blind.  I swam in the wrong direction a few times.  I even had to back track to one of the markers I missed.  That made my time 4 minutes slower.  I did better in transition. I was killing the bike until it started raining and the wind blew like crazy for the next 30 miles of my ride.  The run was okay until I found one of my friends struggling on the run.  I ran the next 9 miles with him to keep him going. We managed to keep the run under 2 hours.  He got 3rd in his division.  Even if I ran my run at my pace, I would have been in 6th or 7th place instead of 10th.

Biked 20 miles up the Virgin river trail towards Washington City. The first 10 miles was at a 20 mph average. It was mostly a false flat and a tail wind. I figured the ride back would be much slower against the wind, so I took the fields and bloomington hills route home. I some how pulled off a 19.5 mph average coming back. Total time was 1:00:50 at a 19.7 mph average.

THis was more of a recovery track workout.  I am still a little sore from last weekends half ironman.

1 mile warm-up
4X100, 300 recovery
2X200 (41 & 41), 200 recovery
5X400 (1:28, 1:32, 1:29, 1:31, 1:29), 400 recovery
2X200 (41 & 43), 200 recovery
1 mile cool down

After driving to Salt Lake City and back today, Cathy ran 4 miles with me tonight.  We ran a 9:30 pace.  I also rode my mtn bike to work.