Why I Oughta!!!

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.