Rhett

20 mile bike ride pushing hard this morning.

Too tired to run tonight. 

Morning:

1 mile barefoot in the grass with strides before swiming 40 minutes in the lake.

Evening:

Upper body weights and core with Chase. I skipped lower body since I'm going long tomorrow morning.  Then 4 mile easy run.

I ran 3 1/2 miles to a trail run that I used to run with Jeff before he moved. Then did the 10 mile loope which is a pretty difficult trail run, then the 3 1/2 miles home running into a 20 mph wind, for a total of 17 miles.  It wasn't fast (AP 8:32), but I got it done. Parts of the trail are steep enough that I walked, but most of it is runable as long as you watch your footing.  It was fun though.  I need to get Blake out there and show him that run.

Blake and I went out for a ride this morning. The weather was amazing, high 50s and no wind.  It was fun to get back out on our bikes together again.  Blake had a flat during the ride, but we got that fixed and continued on.  I ended up doing 27 miles on the ride.

After the ride I headed out on the trails and got in 5 miles of trail running, nice and easy. It was a glorious morning and I felt like I could just stay out there exploring all the different trails for hours, but I had a stronger desire to get home so I could watch general conference, so I hurried home just in time for that and I'm glad it did. It is inspiring to hear the words and council of modern day propthets.

Afternoon: Lower body workout

1 mile barefoot in the grass with strides followed by a 40 minute swim in the lake. It was really windy causing a lot of waves, but it was fun. I hope to get in a good tempo run tonight. Hopefully it won't be so windy.

Still really windy this evening.  After 1 mile warm up, I did 4 miles at tempo effort (6:38 avg.) then 2.5 cool down.  The strong wind made the tempo miles tough and a little slower than I would have liked, but it was good to get them done.

19 miles on the bike about 10 minutes slower than normal this morning because of serious wind.

6 miles on the trails before lifting weights with Chase tonight.  (upper body, lower body and core)

1 mile barefoot in the grass with strides before a 40 minute lake swim.  My swim felt strong this morning and I went farther than I usually do in my 40 minutes.

I finally got myself out on a Wednesday night for a run.  I am always pretty tired by Wednesday night, but I put on my running clothes and got out the door for a 4.5 mile fartlek hill run.  I ran the hills (9, each 100+ meters) strong and took the rest of the run easy.

20 miles on the bike. The wind finally stopped blowing this morning, but the temps were down in the low 50s.  It was really nice out there.

6 miles on the trails this evening, followed by upper body weights and core work with Chase.

My legs felt a bit tired after last nights tough and rungged six mile trail run, so I headed out for my long run cautiously this morning.  I did the same 17 miles I did last week with the middle 10 miles on trails.  I took the first 3+ miles to the trail easy, working out the kinks from last nights run, but as soon as I hit the trails my legs came to life and I got in a nice rhythm.  I ran the trails much better than I did last week, only having to walk the one really steep long hill and I felt much better coming out of the trails and was able to push my pace on the last 3+ miles home. 

AP 8:14...still not fast, but these trails on not ones many people could run fast.  They sure are fun though.

I got up with the sun so I could get in a few trail miles (6) before heading to work this morning and I was rewarded by finding a new trail. I always like exploring a new trail it brings excitement and energy to my run.  I only had time to go a little ways on it though. Hopefully I'll have more time next week to take it farther.

This afternoon Cade wanted me to take him to the lake to practice open water swimming, so we went down to the lake for a bit and practiced.  He really started to improve after a little while. I'm not sure how long I actually swam, probably not much more than 10 minutes.  Afterwards we came home and I did lower body and core work while I watched the end of the 3rd round of the Masters.

I knew I was going to get out of work earlier than normal today, so I decided to take advantage of the cool morning and run, then do my swim right after work.

After 1 mile warm up, I did 4 x 1 mile (6:12, 6:09, 6:13, 6:02) with half mile recovery jogs and then a cool down until I hit 8 miles.  I entertained ideas of doing a fifth repeat, but decided it would be better to end on a fast mile than throw in another that would probably be in a disappointing time. 

I finished work about 3:15 this afternoon and headed straight to the lake. Afer a 1 mile run barefoot in the grass with strides, I decided to do my swim without a wetsuite.  It was cold, but not too bad.  I did a full 40 minutes and swam pretty much the same distance I've been doing with the wetsuite in that amount of time.

7 trail miles this morning at a decent pace...for trails.   This evening I was going to to go biking, but the boys wanted me to play basketball with them and by the time we got done the sun was setting.  Chase and I then lifted weights.  Upper body, lower body, and core.

I woke up to 30+ mph winds so I decided I better not go swim in the lake as planned. Instead I went for a ride.  I biked 19 miles. 

Tonight I did a fartlek hill run with 12 hills at a strong effort and everything else easy for a total of 5.5 miles. 

Since the high school kids are doing testing today, we didn't have seminary this morning, so  I had a little extra time to go out in the desert and play.  I took off running and just followed trails I hadn't tried before.  I just ran all over the place and had a blast doing it.  I ended up going 11 miles before I called it a morning.  

I lifted with Chase this evening...upper body and core.

Another beautiful morning in Havasu...high 50s, slight breeze.  I ran out to the trail I've been doing the last few Fridays, were I met Blake.  We did the 10 mile trail, and then I ran home for a total of 17 miles.  AP for the run was 8:00.  I did stop and talk with Blake a few times, so there was some recovery time in there when the clock was not running.  It was fun to be out on the trails with my best buddy.  I think it surprised him how much tougher trail running is than running the roads. 

I got up and ran 6.5 trail miles early this morning. A few hours later I went riding with Blake.  We put in 26 miles.  Then this evening Cade decided he wanted to head down to the lake to practice some open water swimming with his new wetsuit, so I got in 11 minutes of swimming.  Now I'm sitting around eating way too much watching some hoops.  

Beautifully calm morning with a glassy perfect lake for a swim.  1 mile barefoot running followed by 40 minute lake swim.

Windy and warm (86) tonight, but went out for a tempo run anyways.  2 mile warm up followed by 5 miles at tempo (6:40), then 3 miles cool down.  I'm hoping to get that tempo pace back down to 6:30 soon...back where I was at in January.

20 mile bike ride this morning.

Upper body and core work with Chase right after work, then 6.5 trail miles a bit later.  My legs were a bit dead on the run and I actually went down twice...once when the trail gave way under me and once when I was looking off to the side and tripped over a rock.  Just minor scrapes though.

In the morning- one mile barefoot in the grass with strides followed by a 40 minute lake swim in very choppy water from all the wind.

In the evening- 7.5 mile fartlek hill run with 13 hills run hard, everything else easy.

10/4 Brick

10 miles on the bike followed by 4 miles easy running this morning.

Only had time for a lower body workout this evening. Lots going on tonight.

I took off this morning for a long run and right away knew I had dead legs. I was running, but I wasn't going very fast.  It ended up being a good mental exercise in continuing on even when the legs were not into it.  I did 20 miles with 10 on the roads and 10 on the trails.  AP 8:42

It was way too windy this morning and I had an early work meeting as well, so I just did some core work to start off the day.

I finally got around to a run about 8:00 tonight. The good thing was the wind had significantly died down, but is was still 81 degrees when I started.  After a 1 mile warm up, I did 6x1 mile (6:01, 6:00, 6:08, 6:01, 6:18, 6:20) with half mile recovery jogs, then finished up with a couple mile cool down for a total of 11.5 miles.

Although I would like to get those last two miles under 6:10, I'm pretty happy with how it went.

Brick workout this morning--10 bike/ 4 run

Lifted weights with Chase after work--upper and lower body

6 easy miles a little later, legs were a bit tired by this point.

1 mile barefoot in the grass with strides followed by 35 minute lake swim.

I was going to get in another run tonight, but I was exhausted, so sat around, ate ice cream, and watched basketball.

I ran 3 1/2 miles to seminary this morning then ran back home another 3.5.  I then took the kids to school and then got in another 2.5 before heading to work.

Upper body and core work with Chase tonight.