Why I Oughta!!!

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... ;)