Why I Oughta!!!

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!