Why I Oughta!!!

Swam 0.4 miles in the lake for a recovery. My legs are stiff today. Yesterday I had no problems walking and climbing stairs.  Today I am struggling.

Am - P90X Chest & Back, and ab ripper... I took it easy... don't want to make my whole body sore after a marathon

PM - Swam 90 length in meters

500 m warm-up, 250 pull, 250 free
5X100 progressives (1:34, 1:35, 1:36, 1:38, 1:36) 2 min sets
250 free, 250 pull, 250 free

Spin for 1:04... it rain all day so I had to ride indoors

AM - Plyo P90X - we only did the first 35 minutes... we don't want to over do it after a marathon... ouch!!

Noon - Cathy and I rode our mtn bikes down the virgin river trail and back. The rain stopped for a short time and we didn't want to get our nice rode bikes dirty. The wind was killing us on the way out, and we were too tired to enjoy the tail wind back. We only got in 16 miles due to the wind abuse!!

PM - Swim - 1 mile

AM - P90X shoulders & arms, ab ripperx... Loving it!!!!!!!!!!!!!

PM - This is suppose to be a recovery week... It started to rain again just as I was pulling out of the garage, so Cathy and I did our bike/run multi-brick transition workout at the gym.  We biked 5min, ran 5min for two sets; Biked 10min, ran 10min for two sets; Biked 30 min. Total run = 30 min and bike = 60 min. I did less running just to avoid too much impact, and ran on the treadmill for a softer surface! I made sure I maintained a high candance on the spin bike.

AM: P90X legs and back... no ab ripper since we did that yesterday.

Noon: Biked 20 miles at a 20.2 mph average. Route: blommington loop, sunriver loop, and southern parkway loop.... pushed HARD through the wind!!!

Rode 8 miles to the SHAQ (all uphill), swam 2000 meters, rode 11 miles home with rollers and a big downhill. 19 miles total at a 18.1 mph average.

Swim Warm-up - 200 easy, 100 free, 100 back, 100 free, 100 brest, 100 free, 100 pull, 200 free
Swim workout - 5X100 (2:00 min) each set time was 1:33, 1:36, 1:34, 1:33, 1:30
Cool Down - 200 easy, 100 gliders, 50 back, 50 free, 2X50 sprints

Craig and I ran most of one loop on the ironman run course.  We wanted to maintain the actual pace (9:00) we will run this course during the race. We ran a little faster than planned, probably because we didn't just bike 112 miles before the run... :) I was still a little tight from the marathon last week, but no problems. You can see the difference from running uphill vs downhill.  Some of our uphills we maintained some 8's. Average pace = 8:40

Splits: 9:01, 8:33, 9:22, 8:37, 8:00, 7:48, 9:33, 9:52, 8:22, 8:23, 8:59, 7:55, 7:43 (0.4 miles)

After my run on the ironman course with Craig, I headed on my bike towards Hurricane at a moderate pace. By the time I got to Washington City I kicked it into high gear. I held a good pace until I got back to Washington City and I bonked. It just so happened that I didn't bring any food and 2 and half hours and 47 miles later I was spent. Stopped at the Del Taco for a refresher of a double cheese burger, fries, green burrito, 2 tacos and a drink. I felt much better and finished my last 10 miles at a good pace. I had a guy latch on to me when I was biking through the tough hills.  He paid dearly for the free pull and maybe I did too!?!?

P90X tonight... Kenpo!!