Why I Oughta!!!

Ran to work this morning. The first mile hurt and I felt horrible... almost turned around. But the next mile seemed okay and I ran a little faster. I stayed at work for 2 hours and then I ran home the long way. I had 2 miles to go uphill and I seemed to move up them with ease. Over-all a good run. When I arrived home Cathy was doing p90x. I finished the last 20 minutes of arms & shoulders with her and I did half of the ab ripper... too hungry to continue on with her.

Mile splits: 8:40, 7:49, break, 8:30, 7:45, 7:41, 7:24

PM run (2.5 miles) with Cathy... nice recovery and loose me up for tomorrow mornings speedwork. We started out at a 10:00 pace and moved up to a 8:00 pace towards the end. Cathy was feeling much better towards the later part of her run. I think she needs a recovery/rest week!

Track speedwork

1 mile warm-up
4X100 w 300 recovery
2X200 (42 & 40) w 200 recovery
6X800 (2:58, 3:06, 3:09, 3:02, 3:02, 3:05) w 400 recovery (2:30)
2X200 (40 & 45) w 200 recovery
1 mile cool down

Craig and I were still tired from last week. I ate too much food yesterday: 2 brats and a hamburger, and lots of other junk with that. The first 3 intervals were tough. I needed to use the restroom in a bad way. After the 3rd int I had to run for it!!! I think I did much better with the last 3 int with less weight and pressure.  Glad to be done!! We are not going to push speedwork this month that much harder until after the St George Marathon. The Goal is still a 3:20!!!

PM: Rode the Mtn Bike 14 miles (16 mph) to yoga.  Uphill and against the wind, but the ride back was comfortable and fast! Man, that mtn bike is heavy, and with no clips, I have to crush it all the time. I'm not sure if yoga or the mtn bike made my oblique muscles sore!?

Brick workout at Sand Hollow Reservoir

Swam 2.1, Biked 15, & Ran 4

Craig and I swam along the dam and back.  The wind was blowing hard so the first crossing was against the wind and waves.  This was difficult but it made me think of the water starts at triathlons with everyone splashing, bumping, and crossing over each other.  That made the swim more enjoyable!! I swam the 1.1 mile across in 29 minutes, and trip back was 27 min.  I thought I would swim much faster coming back. I could even feel the fast glide through the water and it was a shorter distance too.  Go figure!?!?

Craig, Ryan, Heath, and I biked 15 miles with 3X3:00 intervals with random recoveries.  We had a hugh hill climb inbetween interval 1 & 2. Int 1 was rollers with the wind at our back. Int 2 was mostly a gradual down hill and some wind at our back, and Int 3 was a false flat and against the wind! Heath told me how much he hates us after we finished the 3rd interval... that made me very happy!! :D You Are Welcome!!!

warm-up for 7:00 at 13.6 mph ave (1.60 mi)
Interval 1: 3:00 at 27.6 mph ave (1.38 mi)
recovery for 8:30 at 11.8 mph ave (1.67 mi)(we climbed a hugh hill)
Interval 2: 3:00 at 31.7 mph ave (1.61 mi)
recovery for 4:00 at 18.6 ave pace (1.23 mi)
Interval 3: 3:00 at 21.3 mph ave (1.06 mi)
Cool down for 23:26 at a 16.5 mph ave (6.43 mi)

I ran 4 miles (32:57) at a tired pace but comfortable.  8:15 pace average. Mile 1 & 4 was flat, and miles 2 & 3 was small rollers.

Splits: 8:44, 8:21, 8:02, 7:49

Ate Del Taco for my recovery meal, and ate Carl's Jr for my pre-workout meal!

I pushed the Bike on the Gunlock loop hard this evening.  When I got to Veyo, and after climbing hills for 34 miles, my average speed was 17.2 mph. I am usually around 14.5 to 15.5. I would have had a faster average over-all, but I fought a head wind all the way back to St George. It was still a good ride! My total bike distance and time was 58 miles in a 3:04 (18.9 mph ave).

I transitioned to a run when I arrived home. Ran 2 miles just under a 8:00 pace. Dennis says I need to learn to run tired if I want to be ready for Ironman.  I was tired!!!! :)

Red Rock Relay (Sept 10-11)

My first leg #8 at 5:20 pm, I had to run up a hugh hill for 4 miles and then a half mile down at the end. I started at the Navajo Lake turn-off on Hwy 14 and ran up to sage valley at that pullout that over-looks the lava fields. I passed 4 teams on this leg. I was panting very hard on this run.  It probably didn't help that the elevation was over 9000 feet. Splits: 8:18, 8:39, 8:47, 8:44, 7:24(0.64)

Ran my next 2 legs on saturday. See tomorrow's log for details.

My second leg #23 (4.4 mile) @ 3:00am I ran a mostly downhill run. I pushed this one to my maximum threshhold. I passed 5 teams and one passed me at mile 2 but I stayed with him to the end of my leg. Splits: 7:01, 6:38, 6:25, 6:26, 6:45(0.4)

My third leg #32 (6.76 miles) @ 8:30am was a tough run.  I got 2 miles downhill, but then it turned into a hugh hill climb.  It was the same as my first leg were I climbed the same elevation in the same 4 miles.  I just didn't have to do it at high altitude.  This was from Washington City's top of telegraph road to 3 miles behinf the Hurricane walmart. This was my hardest leg, also I didn't sleep yet during this race.  In fact I still haven't slept yet! Splits: 7:15, 7:00, 7:21, 8:12, 7:49, 8:44, 8:27(0.76)