Why I Oughta!!!

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!!