Run for your life!

Great run this morning. Ran up to the mountain road above Hwy 89 which is a good 500 foot climb and then swept down to Shepherd Lane and back home. Had a good clip going after reaching the top of the route and then enjoyed the downs which set a good tempo for the flat at the end. Overall 7:54 pace. Brought my bike to work and hopefully will be able to ride home. We'll see how the day goes.

I was able to ride home. Took it fairly easy averaging 19.6mph.

Great ride to work averaging 20.3mph (darn stop lights!) over the 23.5 miles.

After work I took Nathan and Peter to the pool and swam just over 1 mile. Good workout. 1st time swimming with the thought of an Ironman in mind. Might be my last!

Rode the bike to work and averaged 20.1 mph. A bit of a headwind. Pushed it hard. Loved the Tour de France although I spent way too much time watching it. Cadel Evans is a stud. So is Thor Hushof. Thomas Volkler (sp?) rocks the house. What a great competitive spirit!

Riding home after work so I'll just log the miles now.

Climbed 4,000 feet up to Chinscraper Summit and then ran down the switchbacks. It was a great workout starting in the dark and then driving straight to work. I'm counting all of these as marathon pace even if some weren't because of the elevation attained at a fast pace and then the tricky descent as fast as I could go. Plus because I'm really sore now and most of the time running doesn't make me sore. But I'm going to incorporate this loop into my training again as part of getting ready for the beating that St. George gives the runners. I want to be ready!

Lisa and I headed out on the tandem again for our first peleton experience as a tandem team. We screwed up at the beginning because Lisa (who couldn't see the wheel in front of me) kept pushing me into that wheel. I ended up braking to show her when we were going to fast, but I had forgotten that braking in a peleton is a definite no no. After the guys behind us got rightfully mad at us (me...and we didn't know them) we settled into communicating better and getting used to drafting. After that the ride went very well. We communicated a lot and enjoyed the beneft of the peleton. We went from Mtn Green up East Canyon to the top of Big Mountain and then back down and over the hogsback and to Hennefer and Echo and almost to Coalville before we turned around and headed back over the hogsback and down East Canyon and over the river and through the woods. 104 miles in all. Over 5k elevation gain. Good climbing and best of all, I was able to do this after the tough mountain workout and soreness of the previous day. It was also very cool because we were able to spend a lot of time at the front pulling the peleton because of the power of two on a tandem. Great day!