Why I Oughta!!!

I thought today would be an easy run.  The first 2 mile warm-up was at a 9:13 pace.  I was actually running an 8:30 pace with walk breaks every four minutes.  I sprinted hard up the last big hill. (7-8 percent grade)

mile 3 was the down hill with a pace of 7:48

mile 4 was flatter with a pace of 7:46

mile 5 was flat (7:39) with a beautiful view of a full moon setting with a sunrise in the opposite sky

mile 6 was flat with a small up at a 7:29 pace

Mile 7 I tried to slow down but only managed to get down to a 8:03 pace.

Great run! Marathon goal pace is still 8:30.  Rode bike to work and planning to swim a mile tonight.

Rode bikes yesterday to In-N-Out.  20 mile round trip ride

Speedwork today... maybe I shouldn't have since I ran such an awesome tempo workout yesterday, but I counldn't resist!!

I ran 6 reps with Cordon, who is also planning to run the St George Marathon. The first 5 reps were 400s and the 6th was an 800 meter.

Rep 1 = 1:43 6:52 pace

Rep 2 = 1.39 6:36 pace

Rep 3 = 1:38 6:32 pace

Rep 4 = 1:37 6:28 pace

Rep 5 = 1:39 6:36 pace

Rep 6 = 3:30 (800) 7:00 pace

Yoga will feel very nice tonight!!!

Biked 20 miles today and attended a sweaty quad busting session of yoga in between my bike ride.  On the way home I stopped at the friendly Jack-in-the-Box for a Jombo Jack, 2 tacos, and a Oreo shake.  When I arrived home, I quickly jumped into my running shoes and sprinted out the door.  I did a good tempo 5K at 21:51 (7:17 pace).  I also had a nice value meal at Carls Jr for lunch.  I was well nourished today!!!

Race Day!!!!  I signed up at the last minute for the Utah Summer Games Triathlon sprint.  Got up at 4:30 am to stretch, hydrate, and eat.  The race was held out at the Sand Hollow Reservoir.  The begining of the race was a little disorganized and the swim was a mass start.  What a mess that was with everyone going into the water at the same time.  We ahd about 250 start at that same time.  I went wide to avoid the hoard.

I finished the swim (16:11 min) and made it through transition in 1:55 minutes.  The bike was a very good day.  I did 14 miles in 39:06 minutes (1:08 transition).  That was then I realized I was in 5 th palce over-all.  The run was very slow but since I really had no one around me, I took it easy (23:45 min).  A few speedsters past me and I didn't try to catch them.  I finished 10th over-all and first in my division.  It was a very good race and nice to finish in the front for a change.

I think the only reason I got ahead was the everyone was jammed up in the swim and I went around the mess.  I swam a longer distance but I got through faster.

I went to In-N-Out and had a double double to celebrate.  Laid around the house for a few hours.  Bought some new running shoes, and then went to Mesquite to an all-you-can-eat sushi bar.  AHHHHH sweet sushi!!!!!

When I got back to St George I felt like I didn't do enough today, so I ran an easy hilly 8 miles at a 8:50 pace.  I was burping wasabi the whole run, but it was still worth it!