Why I Oughta!!!

I did a half Ironman workout with Tri-club and those that will be participating in the St George Ironman this spring.  We did the Gunlock loop section of the bike.  Very difficult section of the course. We did 49 miles in 2:45 hours.  After the ride, only a few of us ran one loop of the run course.  This is a VERY difficult run.  I was very happy to run it under a 1:50.  LOTS of steep hill climbing in both directions.  I am spent!!!  Cathy and I had sushi for dinner... Yummmm!!!  And now I'm off to bed so I can run 15 tomorrow.

Britnee and I ran to the SHAQ Pool.  This is mostly an uphill course.  I was surprised I was able to run today and Britnee ran this distance with ease!  I barely made it to the pool before closing, and I was able to swim a quick quarter mile in 10 minutes.  I forgot to take my running gear off before I dove into the pool. heehee

Mile Splits: 10:22, 9:58, 9:06, restroom break, 9:36, 9:30, 9:46, 9:38, 9:27, and 9:16.

I was hurting the first 2 miles so we took it slow with walk breaks at the end of every mile.  Then I had to high-tail-it to the park restroom during the 3rd mile.  I made just in the nic of time... whew!!! Rest of the run was uphill and we ran the last 2 miles with no walk breaks.  Britnee is a good runner.  This run was too easy for her!

Ran to the Rec Center.  Total time 1:01:16 for an average pace of 8:38. The first couple miles I could feel the soreness in my legs.  I was glad that the pain started to go away during mile 3 and 4.  I ran the last mile at a faster pace just for fun.  I had a dog charge me head-on at the end of my run.  The little old lady was yelling at her dog to stop.  The hairy little beast just kept coming at me.  Right when it was ready to bite me I huddled the mutt and it just kept running in the direction it was charging.  The little old lady said 'wow' and I replied to her that most runners learn to counter dogs and other animate objects that get in our way.  It was a good lie!!

Splits: 8:51, 9:24(I did 2 sets of pull-ups), 8:50, 8:50, 8:22, 8:36, 7:34, and the last 0.1 mile at 8:01 pace.

I cycled for 30 minutes in class and then went to the pool and swam 50 lengths of intervals, mostly 50's and 100's.

We were moving along nicely until we started hills. I was too tired and chaffed to keep the momentum going. Ended up being an easy, slow run. I will try again thursday. Went to yoga in the evening. That always seems to loosen everything up. I feel much better now!!! Good night!!

Ran 6.7 miles with Phil, Mark, and Elijah.  We ran around Washington City.  Another very cold morning.  It was still early when we finished so I stopped by the rec ctr to run 3 more miles.  I have a cold coming on too.  Not a whole lot of energy to do much more!

Mark, Britnee, and I ran from Coral Cyn up and through Quail Reservior and then over to Harrisburg back to Coral Cyn.  Very Cold morning... I should have worn more clothing!  Still fighting this dang cold.  When I got home, I should have went back to bed, but I had to go bike riding.  I rode up to Winchester Hills (13 miles uphill) to Meet John and Katie.  We then did the Snow Cyn Park loop (18 miles), and then I rode home (13 miles fast!!!) I hope I feel better next week.

I must be feeling better today.  I did a 6.5 mile run for lunch.  The first mile was a warm-up, the next 2.5 miles I did 4 hills (8:30 average pace), and the last 3 miles was tempo (7:24 average pace).  Later that day, after spin class, I did 3 more miles on the treadmill (8:39 average pace).

Splits: 8:35, 8:07 hill, 8:46 hill, 7:43 half hill/tempo, 7:26, 7:08, & last 0.5 miles 7:07 pace.

Spin class I did a 30 minute workout at a good tempo pace for 9 miles. If the monitoring unit was reading right.  Then I swam 1 mile with 20 laps (40 lengths) 50's at 1 minute intervals, and 100's at 2 minute intervals.

My legs were a little numb from yesterdays workout. We took it easy this morning. Phil, Elijah, and I ran a hilly course from the new courthouse, up diagonal, down sunset blvd, up dixie downs, up snow cyn parkway, and all the way down bluff and diagonal back to the courthouse. Elijah is really out of shape. The hills wore him out so much that he couldn't keep up on the downhill finish. Poor little guy was all tuckered-out! Yoga class tonight! :) :) :)

I ran 2.75 more miles on treadmill before yoga.  I did intervals of speed change every 1 minute.  I would climb 5 speed increases then go back to the beginning speed.  Repeated 3 more times.

I almost didn't get a run in today.  I was too tired and sore in the morning to do anything, and I ate too big of a lunch (Alberto's Master Burro or what I like to call the widow maker) to run at that time.  When I got off work the temperature was 60 degrees, so I hurried home and switched into my running attire!

I ran up Brigham rd to River rd, down River rd to Riverside dr, through the trail to the Dixie Ctr, and then the trail back to Bloomington.  I tried to make this an easy run, but everything was feeling good after finishing those hills for the first 3 miles.  The last 5 miles along the Virgin River is all flat.  I got a little speedwork in on the flat stuff.  I crossed paths and said howdy to the Running Center Boyz (Steve Hooper and Crew) when I was doing my fastest mile.  I bet they were impressed!?!?!  Over-all time was 1:24:42 and my average pace was 8:16.

Mile Splits: 9:07 (up Brigham RD),  8:39 (still up and down a couple times for next 3 miles), 8:19, 8:20, 8:01 (coming dowm River rd), 8:21, 8:16, 8:00, 7:34, 8:05, & 7:55(last 0.25 mile).

Ran an easy 9.2 miles with Britnee and Joshua in 1:26:20 (9:24 ave pace). That is a little slower than the pace Britnee needs to run (9:09)next week. We are ready for the Painter's Half Marathon next weekend. Britnee is going for a 2 hr race and I am shooting for a 1:40. Joshua and Elijah will be somewhere in the middle.

Cathy and I hit the lap pool after sushi and crab legs for lunch. I only did 50 lengths so I would have time to run home in the day light. I ran an additional 7.5 miles in 59:20 for a 7:55 ave pace. Mile splits: 8:21(hill), 7:52, 7:50, 7:44, 7:45, 7:54(whole mile hill), 7:45, and last 0.5 mile(hill) at 8:09 pace. My goal next week at the Painter's half marathon is a 7:39 average. There are no big hills on this course! I should be able to do this!!!

I got up at 5 am to start another round of P90X.  Today was day 1, Chest & Back with ab ripper at the end.  Had a very light breakfast and Cathy, Josh, Britnee, and I were off to the rec ctr.  I did 2.4 miles of intervals on the treadmill.  I did climbing ladders (Bill Phillips Method) with a change in speed every minute.  When I reached 4 rungs, I backed down to the initial speed, 4 sets total.  Last set was a little longer and faster.  The entire routine took 20 minutes.  Average pace was 8:20.  Fastest pace was 6:30. Initial pace 9:15.

Ran home from the rec ctr in the rain... yipeee!! I love the rain!!!  I did 5.8 miles in 47:38.

Mile Splits:  8:23, 8:17, 8:12, 7:38, 8:31, and last 0.8 miles at 8:14 pace.

This was suppose to be an easy run.  I blanked out on the 7:38 mile.  I was thinking of work on my day off!!! Swam 1.6 miles (110 lengths) in the pool this evening.

P90X plyometrics at 5:30am and then ran 7.2 miles.  After work, ran 2.3 miles on the treadmill before yoga class.  Ran in the 8:30 pace range.  I am trying to run easy before the half marathon this weekend.

I ran 2 miles on the treadmill for a warm-up. Ran home for another 5.5 miles.  I tried to keep this very easy since I have the half-marathon this saturday.  I am sore today from P90X.  I went to yoga class this evening and that seemed to help a lot!  Also, I ate all-you-can-eat sushi for lunch today.  That seemed to help a lot too!!

Mile Splits: 9:50 TM, 9:25 TM, 8:04 downhill, 8:17, 8:42, 8:30, 8:56, and last 0.5 mile at 8:50 pace.  I was definitely feeling tired, sore, and hungry this morning!

Ran 20 minutes on the treadmill just to keep things loose before the race tomorrow.  Cathy and I were at the Rec Ctr helping with race packet pick-up.  It was fun to see all the friends and people we know.

St George Painter's Half Marathon - 1:53:30 - 8:40 pace

I ran the race with my daughter Britnee, and my sons Joshua and Elijah.  Josh & Britnee wanted a 2 hour race and I paced them to a better than expected time.  Joshua finished with a time of 1:52:20.  He ran ahead of us the last mile.  Elijah finished with a time of 2:03:56.  Elijah wanted to do walk breaks every 6 minutes. 

Mile Splits: 8:46, 8:43, 8:41, 8:37, 8:50 (hills), 8:30, 8:24, 8:38, 9:25, 8:42, 8:19, 8:30, 8:25, and last 0.1 mile at 6:17 pace.  Britnee wanted to finish strong!

I ran extra miles with a 0.5 mile warm-up and a post race run on the treadmill for 4.3 miles (37:46). Splits: 9:13, 9:13, 8:34, 8:00, & 9:13(0.3 mile).

I thought I would be too tired to run more than easy today.  But after I pushed up the hill for the first 1.5 miles, I figured I would see just how much I had in me. The hardest part of the hill was after the Flying J going up Brigham Rd.  My slowest pace was a 9:10.  Mile 5 and 6 were the 2 miles I pushed the hardest.  It still seemed like I didn't run hard.  Mile 7 was recovery and then I pushed the 8th mile.  The 8th mile had a slight uphill to it so I was unable to really push it like the others.  I ran easy the last half mile.

Mile Splits: 8:27 (uphill), 8:16 (big Uphill/downhill), 7:52 (down), 8:03 (down), 7:27 (rolling Bloomington hills), 7:06 (flat trail), 8:14 (recovery), 7:38 (slight uphill), & last 0.5 mile (recovery) at 8:36 pace.

Swam 0.7 mile (50 lengths) in pool.  I was too tired to do a mile.

Britnee and I ran with Frehner's running group. We started at Harmon's and ran towards Airport rd. Ran up Airport rd, across the mesa top, came back down to Bluff St, and down Diagonal. We went up tabernacle, and sprinted down River rd back to Harmon's. Britnee ran the fastest. I figured she did a 4:30-5:00 pace for a 3rd of a mile. I didn't have my garmin but the other guys said they were doing a 4:50, and Britnee pasted them. She's a fast girl! I figured our average pace was a 9:00. We took several walk breaks.

I have a massage this afternoon, meeting the tri-club for speed work this evening, and yoga class.

Easy treadmill miles after spin class.  I average an 8:57 pace.  Spin class we did interval hills.  I had my bike at maximum tension and when I was pumping those peddles in the standing position, I gave it one more turn and I busted the tension break.  Everyone in the class gave me the surprised look, and the instructor asked what I did this time, like I some trouble-maker in the class... >:)  I could get enough tension back on the break to sprint the rest of class.

Ran with group at 5am from Harmon's down river road, circled through neighborhood by bryce christiansen pits, and back up river rd to harmons. Average pace was around 9's.  Some of the miles were longer due to a few walk breaks. Total easy miles 7.5.

Splits: 9:04, 9:35, 8:53, 10:32, 9:14, 8:44, 10:31, and 8:59 pace for last 0.5 mile.

Track/Speedwork at 5pm with tri-club.  2 mile warm up, 4x100 (thrusts, sprint, glide, sprint, jog back), 4x200 (Sprinted 200 in 40 sec, jogged 200), 4x400 in 1:30, 4x100, and 1 mile cool down.

Went to yoga class right after the track.  I think yoga will help with tightness/soreness.

I am sore from thursday's track speedwork, so I needed to slow down today.  But instead I ran marathon pace miles for at least 8 of the 13.5 miles.  I started with a 2 mile swim in the pool, and then changed into my running shoes for a run.  The swim was great!  I think I could have swam another mile.  I do most of my swims in 250 yd sets.  I did the first 0.7-0.8 miles in 5 minute 250 yd sets.  If I finished with time left, I rest untill the start of the next set.  The last 1.3 miles I switched to 4.5 minute sets and I still had 15 to 20 second rest in between.  Cathy water jogged for over 2 hours... yikes that sounds boring!!

I first 2 miles of my run was uphill.  I was groaning for the first mile of it!  Forgot to switch my garmin back to marking 1 mile splits, so after the hill I stopped and made the adjustments.  The rest of the run was down hill.  After 4.5 miles, I stopped at the rec center to drink, eat a gu, and warm up.  I was only wearing shorts and a running T.  I had my mittens, so I was relatively warm!  I then decided to run a few miles on the TM before I headed back out.  I did 3 VERY painful miles on the TM.  My pace was only a 8:55 average, but it really hurt!!!  I was glad to get back on the pavement!  I then ran 6 more miles home at a too fast of a pace for a guy too sore and tired.

Mile Splits: 1&2 - 17:40 (uphill), 7:35, 7:58, 8:26 (and 3 miles on TM at 26:40), 7:58, 8:03, 8:05, 7:52, 7:58 (slight uphill), & last 0.5 mile at 8:09 pace.

Went back to the Rec Center with Cathy that evening to do many variations of push-ups, pull-ups, dips, and abs & back. Cathy rode the bike.  Britnee and Elijah ran on the TM.

Ok... my ego got the best of me!  I needed 3 more miles to reach a 50 mile week and a 200 mile month.  I went out this evening with Josh and Elijah to run 4 miles.  Splits: 9:23, 8:56, 8:01, 8:05

TM miles this morning.  I was still a little stiff from last week.  Average pace = 9:15

Went to spin class, and swam a mile this evening.  Buzzed all my hair off today due to the chlorine has ruined my hair.  I like it better this way!! :)

Ran easy with running group.  I brought Josh, Britnee, and Elijah along for the run.  Average pace = 9:49  Actual running pace was closer to 9:00, took several walks to allow elijah time to catch up.  Yoga class in the evening.

My 14 yr old Hyrum now wants to be part of the club.  He indicated that he wants to run races with us.  So I signed him up for the Spectrum 10K in 2 months and he is on an easy schedule.  First day, we ran 2 miles at 9:54 and 9:29.  The faster mile was running back uphill to the house.  I was impressed!  I ran another mile around the block at 7:44.

Biked 23 miles to the pool for laps.  I did 1.6 miles of intervals in the pool: 2x250, 10x50, 2x250, 5x100, 3x250.  I was happy with my times.  The 250's were 3:48 best, and others in the range of 4:00 to 4:15. Rested to the 5 min mark and started again.  50's were 41 to 44 sec and rest to 1 min.  100's at 1:25s and rested to 2 min.  Fun Day!!!

Josh, Britnee and I did their tempo run for the week.  Elijah joined us, but he stayed behind doing his easy run for the day.  We did a 1 mile warm-up at a 9:22; ran 1st tempo mile at 8:19; cool down for 0.25 mi at 9:24 pace; ran 2nd tempo mile at 8:12; cool down 0.25 at 9:16 pace; ran 3rd tempo mile at 8:03; cool down for 0.5 mi at a 9:06 pace; and ran the last mile at an 8:35.

The goal tempo pace was 8:25... they were pretty happy with the faster pace and they said they felt great!

I did a 12 mile tempo bike ride before the kids tempo run.  My average speed for the ride was19.5 mph.  I could have gone a little faster, but I wanted to have a good run with the kids.  I went to yoga after the kids tempo run.  After yoga I did another run on the treadmill for a time of 19:30 for a distance of 2.25.  Splits: 9:12, 8:28, and 0.25mi at 7:20 pace.

TM at an 8:44 average pace.  First mile was 9:50 pace, second was a 9:15 pace, and third mile was increased every minute till I hit a 6:35 pace.

Swam 1 mile at the pool after run.

Make-A-Wish Fondation 5K race in Town Square Las Vegas

A very crowded event. I had to zigzag through the entire race, and the rain dumped on us!! Fun Race!!! I did PR only because I don't run many 5K!  1 mile warm-up, and 1 mile cool down.

When we came home I ran 2 miles with Hyrum. Josh, Britnee and I ran with him for a 19:59 time. He was acting the part of a struggling runner. He made it!

We then picked up Elijah so he could run his 8 miles. Josh and Britnee were running 10 today. We ran up the trail to bluff st and back home. Josh stoppped because his knee hurt with 3 miles left. We continued on. Elijah wanted to pick up the pace so we ran in harder for their level of running. It was a very easy run for me, and the kids made the last 2 miles more of an easy/moderate run for me. Elijah and Britnee were pumped after their run!!!

Mile splits: 19:59 (2 miles with Hyrum), 9:47, 9:42, 9:42, 9:37, 9:27, 9:11, 8:40, and 8:08. Miles 3-6 was uphill, and miles 7-10 was downhill

I was hoping to run a nice, easy recovery run. Well... the first two tenths were painful and then everything just snapped back into place and I was off. The first 2 miles was uphill and then the slight downhill for the next few miles. When I hit the path back over to Bloomington and I kicked it up another notch and ran 3 tempo miles. I tried to cool down at the end and even found a hill to end on so I would slow down... That plan only worked a little. Oh well... Good run!!!

Mile Splits: 8:52, 8:26(steep climb), 8:07, 7:58, 7:44, 7:34, 7:20, 8:05, & last 0.5 mile @ 8:02 pace.

Ran 3 more miles this evening on the TM for 28 min, and 30 minutes of spin class. Also did P90X early this morning(chest & back and ab ripper).

I did the first two sets of P90X Plyometrics (warm-up too). I was in my office and with work clothes on. I was sweaty and the clothes were restrictive, but I wanted to do something to loosen me up. That did the trick... :)

After work, Elijah and I ran 6 miles to the Rec Center for yoga class. We did an easy run... Uphill all the way!

Mile Splits: 9:38, 9:29, 9:15, 9:17, 9:14, and 8:36. I ran the last half mile at a 7:30 pace.

After Yoga class I ran 3.5 more miles on the treadmill.

Mile Splits: 9:10, 8:50, 8:40, and last 0.5 mile at 7:22 pace.

Started the day with Cathy and I smoking P90X Shoulders & Arms, and ab ripper.  Great Workout!!!

For lunch we went to sushi.... Ahhhhhh!!!!  It was sooo good today!!!

After work, Cathy and I went to spin class for 55 minutes of tough intervals.  After Spin class I ran to the SHAQ for swimming.  The first 2.25 miles was a good uphill climb, and then the next 2 miles was a nice glide to the SHAQ with a small quarter mile hill at the end.

Mile Splits: 8:43, 8:26, 8:02, 7:36, & last 0.5 mile at 7:51 pace.

I swam 2 miles for 144 lengths in a time of 1:05.  I am feeling very positive about the Ironman portion of the swim!!!

Speedwork Day... I did a 2.3 mile warm-up with Britnee with a few fartleks.  With the Tri-Club we started with 4X100 of combination sprints.  We then went to 2x200 at 40 sec and 42 sec with a 200 light jog recovery.  4x800 at 3:09, 3:40(with britnee), 3:16, 3:12.  We lightly jogged 400 in between the 800's.  I did a little over a half mile cool down and headed to yoga. Total miles at the track 7.15.

After Yoga I did a progressive run on the TM starting at an easy pace of 9:50 (6.1 mph).  Every quarter mile I upped the speed 1/10 mph until I got to 7.6 mph (7:55 pace).  Last 0.5 mile was a cool down.  Total miles on the TM 4.25.

I was up early to do P90X Cardio as a warm-up before I went running with Hyrum for his 2 miles.  Hyrum, of-course, put on a good show that he was struggling, but he was proud of himself that he finished. After lunch I had to inspect and check on an improvement site behind our treatment facility so I decided to walk.  I ended up walking 4 miles.  That was a perfect recovery walk since I am sore from speedwork yesterday.

I ran 3 separate runs with Elijah, Hyrum, and Britnee. First, Elijah and I ran home after his basketball game for 8.2 miles in 1:15:53 (ave pace = 9:16). Mile Splits: 9:19, 9:01, 9:18, 9:49, 9:03, 10:06, 8:50, 8:42, and last 0.2 mile at 8:27 pace.

Hyrum and I ran right after that for 3.1 miles in 31:55 (ave pace = 10:18). Mile splits: 10:24, 10:35, 10:01, & 0.1 mile at 9:19 pace. That was Hyrum's quickest 5K run time and he was very pleased with himself!

Then, Britnee and I ran from the rec center up to foremaster ridge from the north side down to foremaster dr. Then over to trail head off of riverside, and took trail all the way to man-o-war and home. Total time was 1:50:57 for an average pace = 9:06. Mile Splits: 9:12, 9:52, 9:02, 8:33, 10:04, 8:46, 8:40, 9:23, 8:49, 9:19, 8:44, 8:43, & last 0.2 mile at 8:53 pace. Longer mile times were drink and gue walks.

Total run time of 3:38:45 with an averge pace of 9:19.

Bikes 22 miles this evening... What a beautiful day!!!  I did the ride in under 1:15:00.  I thought I was going for a nice-N-easy ride along the virgin river trail system.  Well... I didn't... it was speed work on a heavy, beat-up mtn bike with a rear flat tire.  I did notice how sore my legs, obliques, and hipflexors are.  Fun ride!!

I did P90X kenpo too!

Started the morning with P90X Chest & Back and finished with Ab Ripper. Immediately after that, Cordin and I headed out for my recovery run. I wished I had eaten something before I ran, but I did okay.  I ate a Gu at mile 4, and drank out of a sink in a park restroom.

Mile Splits: 9:49(hill), 9:22(Half hill), 8:57, 8:46, 8:37, 8:25, 8:21, 7:40, and 7:20.

Then, before I could eat or drink, Cathy wanted to go for a bike ride to a sushi restuarant. I was all over that and momentary forgot that I was very thirsty and hungry.  So I had to wait 45 more minutes while we biked across town.  The sushi was excellent and I drank A Lot of Diet Cokes!  We biked 22 miles overall.  Later, I swam a mile at the pool for 32 minutes.

5:30 am Britnee and I ran. We were both very tired. That run was about everything I had. Mile Splits: 10:40, 9:28, 9:33, 8:51, and last 0.7 mile at 8:51 pace.

After work, we started easy, and then Elijah dropped out before the first mile was over. I then picked it up for a medium tempo run uphill to the rec center. Mile Splits: 9:12(half uphill), 8:16 (uphill), 8:10(uphill), 7:48(half uphill/half flat), 7:57 (downhill recovery), and last 0.5 mile at 7:27 pace.

Yoga class for an hour.  This was a nice stretch for the sore and tight muscles.  Del taco was my reward!!!

Started the morning with P90X shoulders & arms and ab ripper.  After work I was off to the rec center for spin class.  I got there early enough to run 2.5 miles on the TM.  Did 53 minutes of spin class, and then ran another 2.5 miles on the TM.  Hit the pool for a 35 minute 1 mile swim.  I was so hungry after my evening workout, I had a master burro and drank many diet pepsi's at Alberto's!  I feel real good now!!!!

Ran 5 mles in 45:22 for an average pace of 9:05. 

Ran early in the morning with Hyrum for 2.2 miles.  We did 25 minutes of P90X cardioX for a warm-up.  That seemed to help him adjust better to the initial start of running.  Our average pace was 9:59.

After work, I ran easy with Britnee to the rec center for yoga class.  I dropped her off at the center after 5.5 miles, and then I ran 2 more miles.

Mile SPlits: 9:30, 9:22, 9:35, 9:40, 9:32, 9:02, 8:12, and last 0.5 mile at 7:52 pace.

Ran 4 easy miles with Hyrum and Elijah.  We did 1 minute walk breaks after 4 minutes of running.  We did P90X cardiox as a warm-up before our run.  We also hit the All-U-Can -Eat buffet at JB's for our recovery.

I then went to Elijah basketball game and ran home from Snow cyn HS, through St George , and down to bloomington.  First 2 miles was uphill and in the rain.  The next 4 miles was downhill, and the rest of the mileage was flat.  I was going for the first 8 miles in under an hour.  I did it in 59:20!! Last 2.4 miles was recovery mileage.  Felt Grreat!!!  The JB's all u can eat breakfast really paid off!

Mile Splits: 8:07, 7:53, 7:33, 7:18, 7:08, 7:09, 7:13, 6:58, 8:04, 7:45, and las 0.4 mile at 7:49 pace.

Cathy and I completed P90X Legs & Back and ab ripper early this morning.

During my Lunch break, I ran from work around the loop to tonaquint, down hilton dr, over to the virgin river trail, back to manowar, and the long way back on the loop to work. I tried to run slow. I even walked the first few miles so it would appear I was running slow. At the end of the run I gave up and just ran comfortable. Mostly small rolling hills and one good uphill climb on mile 3.  Total time = 1:27:30  Average pace = 8:20

Mile Splits: 9:01, 9:04, 8:58, 8:10, 8:28, 8:09, 8:02, 8:10, 7:54, 7:43, and last 0.5 mile at a 7:34 pace.

Swam 2 miles this evening at the City pool.  Completed first mile in 32 minutes and second mile in 33 minutes.  I can't wait until we get closer to spring and I can swim in open water!!

Started early with P90X core synergistics with Hyrum, and then we ran 2 easy miles. After work, Britnee and I ran to the rec center for yoga class. We tried to run easy!

mile splits: 9:42, 9:21, 9:10, 9:14, 9:57, 9:08, and last 0.1 mile at 8:50 pace.

Swam 1 mile in the pool for 35 munites.  I did a 500 warm-up, 5X50, 250 cool own, 5X100, 250 cool down. I did my 50's at 40 sec and rested 20 sec, and 100's at 1:30 with 30 sec rest.

Ran at the Rec Center after my swim.  I started easy at a 9:50 pace and slowly progressed to an 8:40 pace.  I did some 100m farleks during the 4th mile and a 200 and 400 meter 7:30 pace during the 5th mile.

Hyrum and I did 30 minutes of P90X CardioX as a warm-up to his 2 miler.  He is getting stronger!!  After work, Britnee and I ran 6.1 miles to the Rec Center and 1 mile on the treadmill before Yoga class! No garmin, just a my watch.

Ran the Tuachan Duathlon this morning.  I was pretty happy with my time of 1:48:58.  I PR the first run 5K in 21:10 (6:50 pace), my bike was a 24 miler at 1:05:48 (21.9 ave mph), and my last 5k run was a 21:57 (7:06 pace).  This is a very hilly course which made for some fast speeds going down, but a lot of climbing too!!  I was first in my age division. :)

I rode my bike home for another 13 miles.  On my ride home a teenager through a drink at the back of my head.  I got a good look at him and the truck.  I will find him!!  I had 2 witnesses too.  I caught the last one that did a similar thing last year.  I won in court on him since he had a prior... he's not driving for a while and probation.  heehee!!

After I got home Hyrum and I went out for his run.  It rained a little on us.  He liked that!!

For lunch I did P90X with Cathy.  We did Chest, Shoulders, Triceps, and Ab RipperX.  I rode my Mtn bike back to work.  After dinner the family went to the pool for a swim.  After my 1 mile swim I ran in the dark an easy around bloomington, out the back through tonaquint, up to bluff, around to the dixie center, back down the virgin river trail to bloomington and home. Felt good!!

Mile Splits: 9:28, 9:07, 8:54, 8:43, 8:19, 8:58, 8:40, 8:27, 8:23, 8:20, & last 0.6 miles at a 8:17 pace.

I ran an easy with Hyrum for 2 miles at lunch.  This was his fastest time yet of 18:51.  He was very pleased with himself!

At the track, I ran with the triclub for a little speed work.

Speedwork with the triclub

1 mile warm-up
4X100 with a 300 meter recovery (about 20 sec each)
2X200 with a 200 meter recovery (38 and 39 sec)
6X800 with a 400 meter recovery (3:15, 3:18, 3:22, 3:14, 3:14, 3:10)
2.5 mile cool down

Ran easy with Cathy around the loop this evening. ave pace 9:15

Swam 1 mile at the City pool.

Ran from the Mall to home after the Kids piano and voice recital.  Mostly all downhill, then the last 4 miles were flat and slight rolling hills.  I felt strong during the whole run!!

Mile Splits: 8:23, 8:09, 7:52, 7:59, 7:55, 7:34, 7:34, 7:33, 7:34.

Early this morning I did P90X Back & Biceps and Ab RipperX.

Ran to the City pool with Elijah for 9.2 miles.  It was all uphill.  Average pace = 9:17 

Swam 1 mile.

Ran home for 9 miles.  Nice downhill.  Average pace = 8:26

Biked towards Hurricane, picked up the Color Country Cycle Club riding the Ironman bike route at Coral Cyn. We rode the first loop and went home. The wind was brutal!!!! I felt good for the entire ride. I could have done the second loop, but why ruin a good thing.  My total time was 4:21 for 70 miles at a 16:10 average speed.  Not bad for LOTS of head winds!

Did a leisurely ride with Cathy on Mtn Bike around the neighborhood.  We had to return video rentals tonight so I ran tot he store and back.  It was a nice recovery run.  ave pace 8:43

Started the day with P90X Chest, Shoulders , & Triceps and ab ripperx.  Felt good!!

After work, I did a Brick Workout of run, bike, run, and swim.

Ran (5.6 mile) from home to spin class.  Mile Splits: 8:03, 8:14, 7:58, 7:54, 7:37, and 7:28(0.6 mile). (7:55 average pace)  I started out fast and just figured I was going to run this speed today.  This should be my normal/easy pace now!!

I was late to spin class.  I should have ran faster so I can make these classes on time.  I biked 30 minutes for 8 miles, according to the bike monitor.

After spin, I ran (4.5 mile) to the pool, and swam 1 mile (34 min).  Mile Splits: 8:07, 7:53, 7:38, 7:04, and 7:48(0.5). (7:42 average pace)  I picked up Aaron at the rec ctr and he ran with me to the pool.  He was trying to make me pick it up.  Aaron is too fast for me, and too much uphill on both run today!!

Ran with Josh to the Rec Center for yoga class.  Rained most of the run. And, mostly an uphill run. Average pace = 8:27

Mile Splits: 9:12, 8:44, 8:34, 8:33, 8:28, 8:03, 7:29

Muscles are tight today!!! I did get in P90X this morning of Back & Biceps followed by ab ripperx. Cathy and I went to sushi for lunch which was so awesome!! After work I ran up the virgin river trail to river road, up river road to 100 south, down to 200 east and over to the rec center.  The first 2 miles were hard with the tightness and all.  The rest of the run felt great.  I just took it easy today!

Mile Splits: 9:21, 9:03, 8:52, 8:38, 8:50, 8:50, 8:39, 8:25, and 7:57(0.2 mile)

2.3 mile warm-up
4X100 sprints with 300 recovery
2X200 tempo(42 sec) with 200 recovery
6X800 (3:09, 3:13, 3:13, 3:13, 3:00, 3:15) with 400 recovery (Dennis wanted us to run hardest on the 5th 800)
4X100 2-stage sprints with 100 recovery
1 mile cool-down

For lunch, I did a recovery run from yesterdays speedwork.  I ran the first mile with my younger kids, Haylee, Anna, & Joseph.  They really wanted to go out running with me.  I was muscle sore and it wasn't until the 4th mile that I finally felt comfortable running.  Overall, I hope this loosens me up for tomorrows run! Average pace = 8:42

I ran up brigham road to river road, up river road to riverside drive, picked up the virgin river trail at the dixie center, and ran home along the virgin river. First 4 miles was hilly!! Very nice day today. I saw scott hughes race past me towards the end of my run. He was moving fast!!

Mile Splits: 8:50, 8:44, 8:18, 7:52, 7:47, 7:48, 7:30, 7:41, 7:36, 7:24, 7:55

Right after I got home I drank a little and had a cheese stick, Haylee and Joseph wanted to do a run.  We did 1 mile around the block.  When we hit a down hill, joseph had to tell us we were 'going down the hell'.  He says many funny things like asscream for ice cream and he calls our kiddy pool the titty pool. 

Then Hyrum, Elijah and I did a 5 mile run in 49 minutes. Elijag did another 5 so he could have 10 miles for the day.

Brick Workout: Rode my bike all over st george, ivins and santa clara for 30 miles (19 ave mph), swam 1.3 miles in 41 minutes, and ran home from the pool. I was going for 8 miles in 1 hour. When I hit mile 4 my time was 30:35. I had left shin pain at mile 2 and 3 so I decided to shut it down for the sake of not injuring myself. Then during mile 5 the pain was gone so I started to pick it up. That's when I decided I was going to get that 1 hour. My last 2 tenths of mile 8 was uphill but I hit the mark with 59:57. I did a nice cool down mile. My first mile was slow because I was day dreaming for the first 4 tenths at a 9:00 pace... duh!!

Mile SPlits: 7:40, 7:21, 7:45, 7:47, 7:33, 7:18, 7:23, 7:07, and 9:16

Track workout: Tri-club

3 mile warm-up

4X100 with 300 recoveries

2X200 with 200 recoveries

4X800 with 400 recoveries (3:10, 3:13, 3:13, 3:12)

1X400 with 800 recoveries and a couple fartleks on the last 400

1X800 with 400 recovery (3:12)

4X100 2 stage sprints with 100 recoveries

1 mile cool down

I was not sore from yesterdays big brick workout, but I was muscle tired. I felt it from the beginning with my warm-up. I had to take the 5th 800 easy due to pure exhaustion. I think I was a little dehydrated too! Warm day today!!

Biked 15 miles aesy with Cathy around town. Then we ran easy 9:13 pace.

Ran with Craig Coats before our ascent into the frigid waters of Sand Hollow Res.  The lake was basically ice water.  I wore 2 wetsuits and a neoprene hood.  Only three out of 6 made it to the rock. Rode my bike the back way into Hurricane. I love climbing that big hill on the back side of Sand Hollow!!

I didn't have a watch or garmin.  I thought I was running slow and the high winds made this run tough.  I know I ran it faster than 40 min.  I just went off the time of when I left my office and when I got back.  I hope this doesn't take anything away from my race tomorrow.  I feel great!!!

Cathy and I biked 13.5 miles around town.  Ave 16 mph

Ran with Cathy from Veyo to the start of the Spectrum 10K race in Snow Cyn State Park. We ran very easy to the Park.  I wanted to see how my body would react to a hard run after a long run.  I didn't run hard enough.  I could have done so much better.  Josh, my oldest son stayed with me the entire run.  Britnee and Elijah tried to keep up.  Elijah ended up 1st in his division and Britnee was 3rd in her division.  Hyrum was 13th and Josh was 6th.  We had 800 participates.  I think this is a PR for me too!

I ran with Britnee for the first 3.1 miles and then did 2.1 after I dropped her off at the house. Just a nice recovery run for the both of us!  Bikes 25 miles after work with Cathy at a 17.1 average speed.  Then I swam 1 mile at the pool in 25:50.  I feel ready for Ironman this weekend!!

Did a 2 mile walk to the Jack-in-the-Box while I had the car in for an oil change.  Ran 4 miles on the TM before an hour of yoga class.  Cathy and I hit the Del Taco after yoga for taco nite. 

Ran 4 miles in 31:24, swam 0.4 mile, ran 4 miles in 31:23

The Lake was Cold!!!   My feet were so frozen from the cold water it felt like I was running on needles the last 4 miles.

After riding (15 miles) around the ironman venue and oceanside, I ran on the treadmill at the resort.  It was too windy to fight that again.

Jumped in the ocean to test out the temperature... not bad... it was probably 58-59 degrees. Then I did a light run and walked about 5 miles.  I'm ready for tomorrow.

Oceanside Ironman 70.3:  The swim started in waves which makes it so we do\idn't clobber each other.  I just did my thing and finished this portion with a good time of 34 minutes.  I did not adjust my wetsuit around my neck properly so I tore the back of my next up.  Transition was slow.  I took over 7 minutes to get through.  Next time I will not use double layered socks.

The bike was a cake walk.  The first 20 miles we went down the old coast hwy with a tail wind.  I didn't want to burn-out on the bike but I couldn't resist the speed.  When we headed through the Marine base we climbed hills and fought very strong winds.  I seemed to pass a lot of people at this point.  It was fun to see I was the stronger biker on the hills and against the wind.  I guess thoughs special bikes they ride can't do everything!!! :) I finished the ride in 2:48.

The run was along the coast and was just full of energy and excitement.  I was pushing a 7:45 pace until mile 8 I drank a coke.  That just seemed to wipe me out and I dragged for a couple miles.  I finished the last 2 miles strong.

Total time was 5:23.  My goal was 5:30... best case would have been a 5:05.

Easy run with Cathy along the Strand in Oceanside. Beautiful weather and a cool breeze!

Ran easy with Cathy along the Strands again... then, I went out for a tempo run along the Strand and Oceanside Harbor.

Last 6 mile Splits: 7:33, 7:26, 7:26, 7:39, 7:23, 7:53

I did an evening bike ride up the cyn for 17 miles.  Very Windy!! Average speed = 19.2 mph.

Ran up Dixie drive towards Santa Clara.  Cathy picked me up on our way to Britnees performance.

Mile Splits: 8:35, 8:30, 8:00, 8:00( uphill and against the wind), 7:38 (more uphill and a cross wind), 8:04 (slightly uphill), and 8:20 pace for the last 0.4 mile.

Ran with Cathy for her long run.  We did her routine walk breaks.  I finally had to eat, so we stopped at mile 12 and had ourselves some Del Taco. That was a good move and the rest of the run was all downhill after climbing for the last 12 miles. I ran the last half mile at a faster pace.

Mile Splits: 10:29, 10:52, 10:25, 10:34, 8:56, 10:09, 9:51, 10:22, 9:24, 9:22, 9:41, 10:01, (Taco break), 9:29, 8:49, 8:48, 9:36, 9:49, 9:58, 9:56, 9:12, and  last 0.2 mile at a 7:13 pace.

We went to the gym this evening for strength training.  I did legs and back.

Ran what I thought would be an easy run ended up being a tempo run after a car splashed me and another car swerved and yelled at me.  I was very hot and I took off.  I tried a few times to slow down, but it still ended up being a good run.

Mile Splits: 8:42,8:05, 7:59, 7:48 (car slpash), 7:07 (car yeller), 7:13, 7:56, 7:43, 8:03, 7:40, & 7:54 last 0.3 mile

P90X this morning which earned me sushi for lunch with my brother Tom and his wife and my sister Tina.  Now I'm headed to Carl's Jr for a burger!!

Mile SPlits: 8:58, 8:50, 8:32, 8:22, 7:47, and 7:04 last 0.5 mile

Ran 3 miles easy with Cathy around the Moon Palace. 2 more miles on the TM.

1 hour of spin class

TM miles for 51 minutes. Swam over a mile in the pool. I did the laps in the dark, but the locals lined up along the egde to watch me swim back and forth. They must think I'm really crazy!!

It was so humid this morning.  The clouds were building up for rain even though it never rained.  I was sweating so hard that my shoes filled with water and was leaking through the shoe to the ground which made my running flats very slippery.  Depending on which way the wind was blowing my splits were either a 7:40 or a 8:15. I finally quit at 10 miles and jumped into a nearby pool.  I drank a pina colada while recovering in the pool.

After a hugh breakfast, Cathy and I headed over to the gym.  The temptation was too great and I started running on the treadmill.  I did 2.2 miles, then 15 minutes of P90X ab ripper, and as I was headed back to the TM Cathy pulled me into a dance class were I learned the marenge.  We mastered that and then I ran 2 more miles.

Maybe I will swim later in the liesure pool so I can work off all this food we are eating!!!

Swam 1 mile in the liesure pool again in a full-on rain storm. Loved the swim, but the humidity made it hard to breath.

TM run - I started at 6.0 mph and every half mile I increased the speed 0.1 mph.  I was hoping to do 7 or 8 miles, but after 5 miles I was done.  So, for the last mile I did my speed increases every 0.1 of a mile.  I hit 8.0 mph at 6 miles and I ran the next 0.1 at that speed.  The last 0.1 mile was a cool down at 6.0 mph.  I have to play these games on the treadmill so I don't get bored... fun times!!!

Just another 10K on the TM.  The TM was all metric and in spanish so I set the speed where I was comfortable.  I was sweating so much that my shoes were squeeking and the treadmill belt was slippery.  This humidity is insane!!!!

Total time was 53:09 at an 8:35 average pace.

Cathy went to the Spa and I went running again.  I ran down the beach to ship wreck beach and back for 4 miles.  There is a real ship wreck about 100 yds off the shore.  The sand was very soft and had a steep slant to it.  I bet I will feel this better tomorrow!!!

Mile Splits: 8:37, 8:09, 8:10, 8:25

Ran further down the beach this time.  I turned around at a beach shatty town right on the edge of the water.  Down side... I now have blisters on my middle toes from the sand!

Mile Splits: 9:42, 8:45, 8:52, 9:16, 9:17

Last day of our vacation... we fly home in a few hours.

Very sunny and warm today... 85 F in St George.  I ran from home up-hill to the Rec Center.  Cathy was there attending a zumba class.  After class, she took me to the Del Taco... :)

Mile Splits: 8:41, 8:24, 8:20, 8:14, 8:04, 7:48, & the last 0.1 mile at 6:03 pace

Ran with Cathy down the st george marathon route from diamond valley to home. We did her usual walk breaks. At mile 12 I did marathon goal pace for 5 miles.

Mile Splits: 9:39, 9:11, 9:49, 8:10, 8:09, 9:24, 9:17, 8:26, 10:19, 8:47, 8:56, 9:09, 7:42, 7:25, 7:23, 7:17, 8:03

Total average pace = 8:40

5 mile tempo run ave pace = 7:35

Rode back up the marathon route to retrieve our car after our long run down the route.  I took it easy, and the weather was perfect!!

5:30 am = P90X - Chest & Back and Ab RipperX

Lunch time = 5 mile run in the sun!!! Total time = 41:50 with mile splits: 8:38, 8:42, 8:42, 8:09, 7:38

7:00 pm = 4 mile TM run for 36:15.  Nice, easy, soft run

Swam 0.6 miles in the pool right after my TM run

TM for 58:55 average pace = 8:25

1 hr Yoga class right after run.

Speedwork:

Warm up: 2.25 miles at 9:00 pace, 4X100m staggered sprints with 300m recovery, 2X200m at 40 sec with 200m recovery, 6X800 at 3:19, 3:22, 3:24, 3:30, 3:28, 3:25 with 400m recovery of jogging and no breaks, 2X200m at 45 sec with 200m recovery, and 1.25 mile cool down at 8:45 pace.

TM run - Started at 6.1 mph and after every quarter mile I upped the speed 0.1 mph. My last quarter ended at 8 mph. Last 0.2 mile cool down at 6.1 mph.

Went to yoga class for cool down and stretch. Yoga was definitely needed to stretch out my sore shins, quads, hams, calves, gluts... thats about all of them!!

I ran with Cathy for her long run. We did her slow pace with walk breaks. It was a hard run... to run slow!!! I did get in a 1 mile tempo run at mile 16 at a 7:45 pace. We meet up at Del Taco and I had the burritos ready when Cathy caught up. My last 4 miles I ran ahead at a 8:15 pace. Running slow for so long I found it hard to get my pace down to 7:40. Oh well... I got the time on my legs. No more long run before Ogden Marathon.

Biked 42 miles after work.  I did a tempo ride for the first 10 miles.  Average speed = 21 mph.  Picked up Cathy for a ride to Kayenta and back.  This was more of a hill ride and I pushed Cathy a little harder than normal.  She did alright!!

I ate a small dinner and 3 glasses of water, then I ran a 3.1(5k) to my office from home in 23:39 (splits: 8:15, 7:32, 7:09). I took about a 15 minute break to answer some emails and then headed home for another 3.1(5k) run. Second 5k at a 22:02 (splits: 7:00, 7:12, 7:05). I was testing myself to see if a 3:20 marathon in 3 weeks is possible. I have my doubts, but I did just run 24 miles on saturday and I just biked 42 miles on hill terrain. And the cramps from eating and drinking may have played into it!?

Ran up brigham rd and around bloomington hills over to the dixie ctr.  First 2 miles was uphill and against the wind.  my legs felt tired from yesterdays workouts, but the legs wanted to go faster than easy.

Splits: 9:08, 8:44, 8:19, 8:08, 7:52, 7:54

After my meeting at the dixie ctr, I ate, came home, and Elijah went out with me for 4 more miles.  We did the first 2 miles easy, 3rd mile was a tempo pace, and last mile recover.  Splits: 9:33, 9:17, 6:54, 8:53

What was I thinking?!?! The wind was so strong!!!!  I fought the headwinds, uphill for the first 2 miles.  I was sand blasted and knocked over a few times.  Mile 3 was better when I found some protection from hills and houses.  Mile 4 & 5 was with the wind at my back and I just sailed with no effort.  I am glad thats over!

Mile splits: 8:44, 8:39, 8:20, 8:01, 7:38, and last 0.5 mile at 8:36 pace.

Ran against a horrible head wind and uphill to boot!!! I did manage to run a good pace. Last mile was mostly downhill... ahhh!!! Average pace = 8:02

Mile Splits: 8:21, 8:08, 8:02, 8:06, 7:57, 7:32

Ran with Cathy, Joshua, and Britnee.  We did Cathy pace with walk breaks.  She ran a liitle harder today so we averaged 9:30 paces.  When we were actually running she was running about a 8:30 pace.  Josh and Brit fell off at mile 9.  At the end of the run I ran about 2 miles at my goal pace 7:30.

Mile Splits: 10:12, 9:57, 9:02, 9:38, 9:06, 9:20, 10:01, 9:08, 9:40, 9:19, 9:53, 9:44, 9:09, 8:31, 7:19, and last 0.4 mile at 8:12 pace.

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

After our triclub workout at the lake, I ran to Sunriver and back. I wanted some ice cream... so I ran!!!

Mile Splits: 9:17, 8:46, 8:26, 7:56, 7:49 & the last 0.6 mile at a 8:06 pace.

I did a 1 mile swim at the lake and biked the sprint course.

Track Workout with the triclub!!

1 mile warm-up, 4X100 with 300 recovery, 2X200 with 200 recovery (40 & 43 sec), 1X400 (1:33), 1 mile (6:22), 1X400 (1:36), 1X800 (3:16), 2X400 (1:35 & 1:27), All the intervals had 400 recovery, and 1 mile cool-down

Dennis(coach) changed our workout again... He is preventing us from becoming too comfortable.   Last weeks was still harder.  This weeks was hot (90+)

Easy recovery run from previous speed workout. 9:25 average pace

Ryan & Rory Duckworth, Craig Coats, Andrew Lindstrom and I started out at Sand Hollow and biked the Ironman bike course but with only one loop around Gunlock.  The Duckworth Boys really pushed us... especially for a hilly and difficult course!

I hit the split button every hour: First Hour our pace was 19.6 mph average, 2nd hour = 18.2 ave mph, 3rd hour = 15.5 ave mph, and last 27 min = 29.2 ave mph.  We were flying that last 14 miles!!!  Total time was 3:27:18 at a 19.3 average speed.

We ran 10.5 miles of the Ironamn course after our bike ride.  The outside temperature was exceeding 90 degrees.  When we finished we laid in the park splash pad for awhile!!

Recovery runs
First run = 5:30 am for 3 miles at a 9:14 pace - Road Run - hard recovery
Second run = 7:00pm for 5 miles at a 8:53 pace - Treadmill - felt better than this morning

Triclub Workout at Sand Hollow.  Over 100 degrees and very windy!!  Ran first at a 8:20 pace.  Jumped in the lake after my run to cool off.  Then swam a mile in 30:30. Biked to Hurricane and around at a 17.1 mph average for 20 miles.

Triclub Speed work at the track. Hot & windy.  Feeling better after this workout!

3.2 miles of warm-up and cool down,  2X100 with 300 recovery,  2X200 (44 & 43 sec) with 200 recovery,  1 mile at a 6:17 pace and 400 recovery,  2X800 (3:09 & 3:10) with 400 recovery, and 2X200 (42 & 41 sec) with 200 recovery

Just a easy run on the treadmill. I did a quarter mile fartlek. Average pace 9:15

Biked to the rec center for yoga and run.

Rode my bike to Zions and home.  112 miles at an average 18 mph pace. No run today... too tired and too worried about getting hurt!!! Smart move!!!

P90X Chest and Back... Starting out easy this week so I don't get sore. No ab ripper. I should be tapering this week for the tri saturday. Cathy and I rode our mtn bikes for 10 miles easy.

I did P90X Plyo for 45 min.  Took it very easy to avoid soreness and injury before my tri race this saturday.  I ran 5 miles after plyo for 41:41 min at a 8:20 average pace. Three of my miles were at a 8:00 pace.

Speedwork with Craig

Warm-up, 2X100, 2X200 (47 & 43), 3X800 (3:09, 3:07, 3:16), 2X200 (44 & 43), cool down

Did a light speedwork due to our tri race this saturday.  The 200's goal time was 45 sec, and the 800's goal time was 3:12.

I did P90X shoulders & arms after track.  No ab ripper... My abs are always sore after track!

After the 1.1 mile swim and 15 mile bike ride in strong winds, Andrew and I ran a quick run across the dam and back. The lake was covered in white caps... we had so much fun!!! :D

Splits: 8:10, 7:38, and 6:47(0.25 mile)

Utah Summer Games Tri Olympic 

Total Time  = 2:22

Swim = 19:42 (1500 meters)
Bike = 1:11:15 (40K)
Run = 48:30 (10K)

T1 = 1:45
T2 = 1:11

Biked 53.5 miles earlier today with Cathy at a 17.1 mph average. We biked to Gunlock for a BBQ at Hyrum Smith's ranch (founder of Franklin Planners).  Beautiful ranch and very nice people!!  It was pushing 100 degrees for our ride home and a stiff headwind!!

Easy recovery run... Ran 4min and walked 1min. Averaged a 8:30 pace.

Mile Splits: 8:48, 8:48, 8:42, 8:37, 8:15, 8:02(only one walk break), and 7:09(last 0.2 mile)

The temperature was 90 degrees, but that didn't seem to bother me.  I did kill more deer flies.... the score is now 13 for Ben, and 1 for Deer Flies.  I killed the One that scored too!!!

Early morning Speedwork at the track with Craig.  Warm-up 1 mile, 4X100 with 300 recovery, 2X20 (41 &43 sec) with 200 recovery, 4X800 (3:09, 3:13, 3:13, 3:09) with 400 recovery, 2X200 (42 & 41) with 200 recovery, and cool down 1 mile

Evening run on the treadmill.  Walked 1 mile and ran 2 miles at a 9:15 pace.  Went to yoga class.

Brick Workout: Run, Swim, Bike... It might have been a little hot for a run... The asphalt was boiling up beads of oil!!!  Splits: 9:03, 8:48, 8:40, 7:57

1 mile swim in semi-choppy waters.  I still swam it in 29 minutes.  I always feel good about my swim when I can swim the mile in under 30 minutes in rough waters.  15 mile bike was hard with the wind and hills.  I busted a spoke and I am glad that I didn't wreck on the fast downhill section!!!

I did P90X this morning... Shoulders & Arms... Abripper was very tough... I am still core sore from speedwork yesterday!!!

Rode bike to the Rec Center (ave 18.4), ran TM for 7.2 miles in one hour(ave 8:20 pace),and biked home (ave 20.5).  Outside temp was 104... that's okay for the bike, but too hot for a run!!

Last 3.2 miles was at a 7:40 pace.

Biked 53 miles with Andrew, Craig, and Mark in 3 hrs.  Ran up hill for 2 miles and down for 2.  Our pace was around 8:30 up hill and 7:15 down

P90X in the morning... Chest & Back and Abripperx

Evening swim with Cathy and Craig along the west dike at Sand Hollow.  We swam across and back... Woohoo!!!  This is a HUGH confidence boost for the up coming Half tri and full Ironman!!  Total swim time 59:15.  I was 30:01 across and 29:14 coming back.

Just an easy run on the treadmill for lunch.  8:45 ave pace.  Too hot outside to run!  Need to save my energy for tomorrows speed work!

Evening bike ride around town.  Average speed 20.2 mph   Distance 20.2 miles

Speedwork at the track this morning with Craig.

1 mile warm-up
4X100 with 300 recovery
2X200 (43 & 43 s) with 200 recovery
6X800 (3:07, 3:11, 3:12, 3:12, 3:11, 3:11) with 400 recovery
2X200 (42 & 40 s) with 200 recovery
1.25 cool down

PM - Rode bike 15 miles (18.8 ave) and 1 hour of yoga class.

Swam 1 mile at the lake.  Ran bloomington hills to the rec center and back.  Nice ups and downs... the heat didn't seem to bother me this afternoon (approx. 95)  It may have helped not to wear a shirt... 8)

Mile Splits: 8:42, 8:18, 8:00, 8:13, 8:09, 8:21, 7:52, 7:59, 7:58, 7:35, 7:12

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

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.

Brick Workout at Sand Hollow Reservoir

Swam 1/2 mile in 13:30 min, biked 21 miles in 1:08 (18.4 mph), and ran 5.7 miles in 46:23 (8:09 pace)

Swam with Craig, Ryan was late and was behind us . I swam out easy to the rock (<0.2 mile) in 5 min. I did the back stroke to the other rock (<0.1 mile) in 3 min, and then freestyle hard (>0.2 miles) in 5:30 min. Swim felt better than it has in weeks!! The massage I had today must have helped.  She released all the tension in my shoulders and back!

We biked easy through the rollers and up the big hill for our warm-up. When we hit the flatter farm land we did our first interval. I was suppose to be 3 minutes hard and 3 minutes recovery.  The first interval was a false flat and the next 2 intervals were rollers.  This was a lot harder than planned. I wanted to do this on flat ground... good luck in our area!?!?!

Warm-up = 6 miles at a 16.2 pace (hilly)
1 int = 3:30 minute at a 26.4 average in 1.55 miles (false flat) recovery 3:40 (0.94 mile)15.4 mph
2 int = 3:06 min at a 21.5 average in 1.11 miles (mostly uphill), recovery 3:07 (0.69 mile) 13.2 mph
3 int = 3:00 min at a 23.9 average in 1.2 miles (rollers),
Cool Down = 9.6 miles at a 19.1 mph (hilly & rollers, mostly down)

Ran with Ryan D. and Craig. The first mile was flat across the dam, the next 3.7 was rollers out and back, and then the mile across the dam. I ran this faster than planned. the pace didn't seem to bother me!

Splits: 8:26, 8:30, 8:11, 7:54, 7:42, & last 0.7 mile at 8:06 pace

Biked 57 miles in 3:20 (ave 17.1 mph) with Cathy and Ryan D. on the Gunlock/Veyo loop. We went Cathy's pace and I had one flat tire. It was still a good workout. We got back too late to do a run. So I ate plenty, and cleaned the pool too!

Craig and I ran a section of the St George Marathon route from Dameron Vly to Bluff street.  We wanted to hit a marathon goal time for the entire run.  We planned to start out easy and work up, but run fast enough at the end to make our average pace a 7:38. We were close... 7:42... our total time was exceeded by 48 seconds. The run felt easy and I'm confident that we will be able to hit that 3:20 goal!!! :D

Mile Splits: 8:53(uphill & warm-up), 8:08(warm-up), 7:47(wanted to go back to bed), 7:35, 7:29, 7:18, 7:20, 7:29, 8:06(shoe failure), 7:22, 7:15, 7:59(not sure why we slowed down), 7:19, and last 0.1 at a 7:08 pace.

After our run we biked the Gunlock/Veyo loop.  I only did the 30 miles of climbing and I retrieved my car in Dameron Valley.  Craig rode back down the moutain to St George.  We didn't push it too hard since we were a liitle tired after our run.  This is suppose to be a recovery week!!!

Ran to work this morning. The first mile hurt and I felt horrible... almost turned around. But the next mile seemed okay and I ran a little faster. I stayed at work for 2 hours and then I ran home the long way. I had 2 miles to go uphill and I seemed to move up them with ease. Over-all a good run. When I arrived home Cathy was doing p90x. I finished the last 20 minutes of arms & shoulders with her and I did half of the ab ripper... too hungry to continue on with her.

Mile splits: 8:40, 7:49, break, 8:30, 7:45, 7:41, 7:24

PM run (2.5 miles) with Cathy... nice recovery and loose me up for tomorrow mornings speedwork. We started out at a 10:00 pace and moved up to a 8:00 pace towards the end. Cathy was feeling much better towards the later part of her run. I think she needs a recovery/rest week!

Track speedwork

1 mile warm-up
4X100 w 300 recovery
2X200 (42 & 40) w 200 recovery
6X800 (2:58, 3:06, 3:09, 3:02, 3:02, 3:05) w 400 recovery (2:30)
2X200 (40 & 45) w 200 recovery
1 mile cool down

Craig and I were still tired from last week. I ate too much food yesterday: 2 brats and a hamburger, and lots of other junk with that. The first 3 intervals were tough. I needed to use the restroom in a bad way. After the 3rd int I had to run for it!!! I think I did much better with the last 3 int with less weight and pressure.  Glad to be done!! We are not going to push speedwork this month that much harder until after the St George Marathon. The Goal is still a 3:20!!!

PM: Rode the Mtn Bike 14 miles (16 mph) to yoga.  Uphill and against the wind, but the ride back was comfortable and fast! Man, that mtn bike is heavy, and with no clips, I have to crush it all the time. I'm not sure if yoga or the mtn bike made my oblique muscles sore!?

Brick workout at Sand Hollow Reservoir

Swam 2.1, Biked 15, & Ran 4

Craig and I swam along the dam and back.  The wind was blowing hard so the first crossing was against the wind and waves.  This was difficult but it made me think of the water starts at triathlons with everyone splashing, bumping, and crossing over each other.  That made the swim more enjoyable!! I swam the 1.1 mile across in 29 minutes, and trip back was 27 min.  I thought I would swim much faster coming back. I could even feel the fast glide through the water and it was a shorter distance too.  Go figure!?!?

Craig, Ryan, Heath, and I biked 15 miles with 3X3:00 intervals with random recoveries.  We had a hugh hill climb inbetween interval 1 & 2. Int 1 was rollers with the wind at our back. Int 2 was mostly a gradual down hill and some wind at our back, and Int 3 was a false flat and against the wind! Heath told me how much he hates us after we finished the 3rd interval... that made me very happy!! :D You Are Welcome!!!

warm-up for 7:00 at 13.6 mph ave (1.60 mi)
Interval 1: 3:00 at 27.6 mph ave (1.38 mi)
recovery for 8:30 at 11.8 mph ave (1.67 mi)(we climbed a hugh hill)
Interval 2: 3:00 at 31.7 mph ave (1.61 mi)
recovery for 4:00 at 18.6 ave pace (1.23 mi)
Interval 3: 3:00 at 21.3 mph ave (1.06 mi)
Cool down for 23:26 at a 16.5 mph ave (6.43 mi)

I ran 4 miles (32:57) at a tired pace but comfortable.  8:15 pace average. Mile 1 & 4 was flat, and miles 2 & 3 was small rollers.

Splits: 8:44, 8:21, 8:02, 7:49

Ate Del Taco for my recovery meal, and ate Carl's Jr for my pre-workout meal!

I pushed the Bike on the Gunlock loop hard this evening.  When I got to Veyo, and after climbing hills for 34 miles, my average speed was 17.2 mph. I am usually around 14.5 to 15.5. I would have had a faster average over-all, but I fought a head wind all the way back to St George. It was still a good ride! My total bike distance and time was 58 miles in a 3:04 (18.9 mph ave).

I transitioned to a run when I arrived home. Ran 2 miles just under a 8:00 pace. Dennis says I need to learn to run tired if I want to be ready for Ironman.  I was tired!!!! :)

Red Rock Relay (Sept 10-11)

My first leg #8 at 5:20 pm, I had to run up a hugh hill for 4 miles and then a half mile down at the end. I started at the Navajo Lake turn-off on Hwy 14 and ran up to sage valley at that pullout that over-looks the lava fields. I passed 4 teams on this leg. I was panting very hard on this run.  It probably didn't help that the elevation was over 9000 feet. Splits: 8:18, 8:39, 8:47, 8:44, 7:24(0.64)

Ran my next 2 legs on saturday. See tomorrow's log for details.

My second leg #23 (4.4 mile) @ 3:00am I ran a mostly downhill run. I pushed this one to my maximum threshhold. I passed 5 teams and one passed me at mile 2 but I stayed with him to the end of my leg. Splits: 7:01, 6:38, 6:25, 6:26, 6:45(0.4)

My third leg #32 (6.76 miles) @ 8:30am was a tough run.  I got 2 miles downhill, but then it turned into a hugh hill climb.  It was the same as my first leg were I climbed the same elevation in the same 4 miles.  I just didn't have to do it at high altitude.  This was from Washington City's top of telegraph road to 3 miles behinf the Hurricane walmart. This was my hardest leg, also I didn't sleep yet during this race.  In fact I still haven't slept yet! Splits: 7:15, 7:00, 7:21, 8:12, 7:49, 8:44, 8:27(0.76)

11 mile bike ride with Cathy on our Mtn Bikes. I wanted to see if I was race sore.  Felt good!

Cathy and I ran before morning spin class.  Splits: 9:45, 8:42, 8:35, 7:53(0.2m)

I did 10 min warm-up, 5 min push, 5 min recovery out of the seat - burned the quads, 5 min push in the aero position, 5 min recovery, 5 min push, 5 min recovery out of the seat again, 5 min push, 15 cool down

PM - Swim workout #4 (breaking into the 100's)

Warm-up:  100 yd free, 100 breast, 100 free, 100 back, 100 free, 100 all strokes with 15 sec rest between each 100

4X100 free each 100 at 1:30 with 30 sec recovery
4X100 pull each 100 at 1:35 with 25 sec recovery
2X100 free each 100 at 1:30 with 25s recovery
2X100 free each 100 under 1:30 with 25s recovery
1X400 free

cool down: 3X100 kick with 30s recovery after each 100

AM - Ran a tempo run on the river trail with craig.  We did a 1.5 mile warm-up and then progressively got faster by the end of mile 5.5.  We did a half mile cool down. We were both tight and sore from our weekend race, but we turned this into a good, quality run!

Splits: warm-up 1.5 mi at 9:10 pace; tempo miles: 7:45, 7:31, 7:22, 7:05; cool down pace 8:40

I rode my mtn bike to the trail head for 3 miles in the pitch dark and back again!

PM - Biked to Washington City, up the washington parkway back to st goerge along the red hills parkway, turned around at the top of red hills and rode to the rec center.  That was 24.1 miles in 1:17:44 at a 18.6 mph average. I hit the lap button at my first ten miles for a 29:40 time at 20.2 mph average. The next 10 miles was climbing hills and into a strong headwind. I averaged a 16.1 mph.  The last 4.1 miles was downhill but slowed down by traffic and lights for a 22.8 mph average. My ride home after yoga class was almost speedy.  Too many stop lights, and other bikers in my way on the trails. I averaged a 20.4 mph.

AM - Spin Class with Cathy and Craig. I kept this workout to a high cadence spin. I did a few out of the seat hill simulations, but kept it faster than class pace. Mileage is a guess... but spin is about time and cadence!!!

PM - Biked from home to Sand Hollow Reservoir for the tri workout. I biked 24 miles there at a 19.5 mph average. Swam 0.6 miles in the lake, biked the 15 mile tri course at 18.6 mph average, and craig took me back to St George where I rode home from his house for 9 miles at a 18.6 mph pace. It was too dark to speed home!!

I then transitioned to a 5 mile run at a comfortable pace. Britnee ran with me for a transition run.  I didn't run with my gps, only a watch. I ran tired but comfortable.  I picked it up on the last half mile.

Biked 25 miles after work.  Rode 10 miles to yoga. The instructor didn't show up, so I taught the class.  That was a first and I think everyone had a good time.  I then rode 15 more miles on my bike.  My average bike pace was 19.9 mph. I then transitioned to a run for 3 miles at a 8:00 pace.  I just ran comfortable.

AM - Meet Craig at 4:30 on the trail. We biked all over St George streets, mostly so we could see. Breanna and Jamie caught up to us a 5:30am. We rode out to the fields. Felt chilly on the bike. I might need to start dressing warmer now! Total 34.5 miles at 17.3 mph average.

PM - Just swam laps. I wasn't planning on swimming more than a half mile, but I started to feel better and I took 30 sec breaks inbetween sets. I swam 250 yd warm-up, 250 yd moderate (4:10), 500 yd (8:30), 500 yd (8:34), 300 yd cool down. Over-all 72 lengths for a mile.

AM - Craig and I rode bikes around the Gunlock loop (51 miles for a 16.3 ave) and then out to Sand Hollow Reservoir(22 miles at a 16.0 mph ave). We did a 0.4 mile swim out to the rock and back. The Kokopelli Tri was going on at the same time. We stayed for several hours to cheer on friends and club members. We then rode home(24 miles at a 19.5 mph ave).

The Gunlock loop we did in the dark and had a fabulous time... no cars, no other people, we were chased by dogs when we rode through the town of gunlock, but our time was slower due to lack of sight. We had lights but mostly so others could see us. We ate a breakfast burrito when we passed through St George and then rode the Ironman bike course backwards out to Sand Hollow. The ride back I stepped it up and felt really good for the entire ride home, with a head wind! We pushed it hard on the return hills too!!!

PM - Ran 7 miles home from the restaurant where Cathy and I ate mexican food. It was mostly downhill and I just ran comfortable.  First 3 miles had a good drop to it. I held back so as to not over do it since I have done so much today. Next 2 miles was slightly downhill and the last 2 miles was a false flat with a couple climbs to it.  I seem to go fater as I continued on... felt good!!

Splits: 8:31, 7:50, 8:00, 7:35, 7:45, 7:35, 7:28

AM - Ran easy with Cathy at a 9:37 pace. Went to spin class.

PM - Swam 2500 yds (1.4 mile) Tri Workout #1 (building 100's)

warm-up 4 times (1& 3 free, 2 back, 4 breast)
100 yd, 75 kick, 50 yd, 25 hard

500 yd (100 build up) 1:00 rest
5X100 pull (1:35) rest to the 2:00 mark

12X25 (30 sec) average 21 sec, rested to 30 sec
200 yd swim

Yoga class

AM - Tempo run with Craig along the virgin river trails - 1 mile warm-up, 4 miles at tempo, 1 mile cool down

Mile Splits: 8:17, 7:22, 7:04, 7:01, 6:51, 8:30

PM - Biked to the pool with Cathy. We meet Craig there. Did an easy/moderate 1 mile workout of 3X200 yd warm-up, 2X400 with the last 25 yd each at sprint pace, and 300 yd cool down. Biked home for a total of 20 miles at a 17 mph pace.  That was all Cathy could do to keep up... :D  We pigged out at Alberto's!!!

Brick workout with triclub

Swim 1 mile 28:23
Biked 15 miles 51:48 (17.5) Hill
Ran 2 miles 15:24 (7:55 & 7:29)

WINDY!!!!

Ran at lunch for a comfortable, little effort cruise down the virgin river trail and back.  I had a nice headwind during mile 4 & 5. I hope this run is an indicator of my St George Marathon attempt of at a 3:20 time. Splits: 7:54, 7:45, 7:40, 7:30, 7:27, & 7:24.

Craig and I did a 35 minute spin and a 36 minute run on the treadmill.  Just an easy workout today!

The Dirty Dash in Heber City..... muddy, muddy, mudddy!!!! We had a lot of fun!

AM - Mini Track Workout

1 mile warm-up
1600 at 7:00 pace recovered for 5 min jog
1200 at 6:55 pace recovered for 4 min jog
800 at 6:45 pace recovered for 3 min jog
400 at 6:20 pace
1 mile cool down

PM - Swim & Yoga

I made up my own swim workout.

500 warm-up
100 back, 100 free, 100 breast, 100 free pull, 100 free
5X100's progessive(each 25 would get faster) (1:30, 1:28, 1:28, 1:28, 1:26) 30sec recovery
500 free
100 kick, 200 pull, 200 free

Went to Alberto's for some recovery food and then went to yoga with a very full stomach.

biked 11 miles, swam 1100 yds, biked 11 miles

Swim 1 mile and then a transition run

First half mile warmup, next 2 miles below marathon goal pace

St George Marathon... What can I say... missed qualifing by 4 seconds!!

Splits: 7:42, 7:33, 7:27, 7:20, 7:22, 7:14, 7:09, 8:18, 7:56, 7:45, 7:50, 7:29, 7:23, 7:40, 7:09, 7:20, 7:08, 7:36, 7:48, 7:43, 7:11, 7:52, 7:40, 7:42, 8:56, 8:58, last 0.2 mile @ 6:51.

But... I sprinted the last 0.3 miles after I realized I was not going to make it... I pucked at the finish, collapsed, told a volunteer off, collapsed again, and walked off the finish line by my own power.

My friend Aaron Mettler won the race today!! I am very happy for him!

Swam 0.4 miles in the lake for a recovery. My legs are stiff today. Yesterday I had no problems walking and climbing stairs.  Today I am struggling.

Am - P90X Chest & Back, and ab ripper... I took it easy... don't want to make my whole body sore after a marathon

PM - Swam 90 length in meters

500 m warm-up, 250 pull, 250 free
5X100 progressives (1:34, 1:35, 1:36, 1:38, 1:36) 2 min sets
250 free, 250 pull, 250 free

Spin for 1:04... it rain all day so I had to ride indoors

AM - Plyo P90X - we only did the first 35 minutes... we don't want to over do it after a marathon... ouch!!

Noon - Cathy and I rode our mtn bikes down the virgin river trail and back. The rain stopped for a short time and we didn't want to get our nice rode bikes dirty. The wind was killing us on the way out, and we were too tired to enjoy the tail wind back. We only got in 16 miles due to the wind abuse!!

PM - Swim - 1 mile