Rhett

10 easy miles that didn't feel as easy as they should have.  I'm in serious need of a recovery week.  I'll do a long run tomorrow and then next week is recovery!

It was already about 80 degrees at 5 am when I got up for my run this morning, but I felt much better than yesterday morning.  About 13.5 miles of my 20.5 mile run this morning were on trails and I was able to finish running my fastest on the last few miles.  

Later in the morning I swam with my boys in our pool.  While they were playing I got in 10 minutes of deep water running. Then later in the afternoon, Cade and I went down to the lake for his last open water swim practice before our triathlon next Satruday.  We did 3 swims of 200 m each, which was about 10 minutes of swimming for me.

I did a nice little brick workout this morning  to start off my recovery week.

10 miles biking/ 4 miles running.

Even though this week is a recovery week, I still wanted to get in one quality run this week, so I chose today for a tempo run.

1 mile warm up

6 miles tempo (6:22, 6:27, 6:29, 6:30, 6:24, 6:31)  38:43, AP 6:27

1 mile cool down

Goal was 6:30 pace on the tempo run, so I was very happy to be able to complete this run.

Upper body, Lower body, and core with Chase tonight. I tried to keep it a little lighter than normal since I have a race on Saturday.

1 mile barefoot in the grass with strides

40 minute lake swim in very choppy water...it was kinda fun.

I did a nice little brick this morning: 6 bike/ 3 run.  I can tell that I'm starting to feel fresher than I have in a few weeks thanks to the recovery week.
 

Light upper body and core workout with Chase tonight.

6 easy trail miles this morning.  It was really cool outside (for us) today.  I'm excited to do the little spint triathlon tomorrow with Cade. It should be fun.

Cade and I did the Bucket List Triathlon this morning here in Havasu.  He did the super sprint (200 m swim, 4 mile bike, 1 mile run) and I did the sprint (800 m swim, 12 mile bike, 3 mile run). 

Cade (10 years old) improved a lot this year especially on his swim.  He is so cute out there trying his best, always with such a positive attitude.  As the only participant under 18, he won his division and finished in the middle of the pack overall.

I had a difficult swim this morning, not performing as well as usual, probably because I swam without my wetsuit that I have been wearing during most of my training.  It really does help to wear one.  Anyways, out of the water there were a good 25 people ahead of me.  I made up for my bad swim with a solid bike averaging 20.5 mph even though it was pretty windy.  Off the bike there were about 12 people ahead of me, but some of them were just barely out of the transition before for me.  I passed about 7 people in the first mile of the run and had my sights on the next guy who was well ahead of me at the beggining of the run.  I finally caugt him with about half mile to go on the run, but he was able to kick right as I got a few yards behind him.  I matched his kick and stayed a few yards behind him, but just couldn't dig deep enough to pass him, so he beat me by a few seconds.  I ended up finishing 5th overall and 2nd in my AG.  

It is always fun to do local races, especially with my family.

My legs really needed that recovery week. I felt much fresher today than I have in a while.  After a 1 mile warm up, I did 6 x 1 mile (5:59, 5:58, 6:00, 6:01, 6:08, 6:09)  with half mile recovery jogs and then a cool down until I hit 11 miles.

10 miles on the desert trails this morning. 

Lifted with Chase tonight: upper and lower body and core

Fartlek Hills

2 mile warm up, followed by 5 laps, each just over a mile with 3 good hills (approximately 150 m each), for a total of 15 hills run hard.  Then a couple mile cool down until I hit 10 miles for the run.  Everything but the hills was run easy.

10 trail miles through the desert this morning.

Upper body and core workout with Chase this evening.

It was a nice cool (low 60s) cloudy morning for a long run. The wind was a little strong, but I can live with that.  I ran my 1st 11 miles solo then met up with Blake for the last 12 miles.  It was nice to have some company to for the second half of the run.  It sure made those last 12 miles go fast and feel pretty darn easy.

23 miles , AP 7:54

6 easy trail miles this afternoon. Our high temp for today was only 75 degrees!  That is crazy cold for Havasu in May.  It is often over 100 by now.  Anyways, I took advantage of it by running in the afternoon instead of early morning.  Those 6 miles put me at 70 miles for the week. I can't remember the last time I put in 70 in one week.  Since I didn't swim or bike this week, I actually felt like I did less exercise than normal though.

9 mile trail run on a cool, breezey morning. Felt some strain in my right calf. I better take a few recovery days.

25 mile bike ride. It was georgeous outside today. I wish I was running, but I had a great ride, covering the distance significantly faster than normal. I'll probably stick to riding the rest of the week to be safe.

10 mile hard hilly bike followed by lower body and core work.

Core work in the morning. 

25 minutes deep water running in the evening. 

27.25 mile bike ride this morning with Blake rolled by 30 minutes deep water running.  My family is heading to Lake Tahoe tomorrow for a week.  Hopefully I will be able to do some running and get some high altitude training.

4 miles on the Tahoe Rim Trail at almost 8000 feet.  Since I live at 500 feet I really felt it in my lungs.  My calf did great though!  I did take a spill out there this morning and came back all bloodied.  It looked pretty nasty, but after showering and getting cleaned up it's not nearly as bad as it looked.  

6 miles on a different section of the Tahoe Rim Trail than I ran yesterday.  The first 3 miles where mostly up a fairly steep grade and took me just over 28 minutes then I turned around and ran the 3 miles back in just under 21 minutes.  It was fairly technical running with big rocks and downed trees to big to jump over so I would jump up on it with on step then off the other side with the next step.  It was really fun but at the same time a little scary especially after my painful wipeout yesterday.  Calf felt a bit better today than yesterday.  

After a couple days of trail running I decided that give my calf a rest and I rode the stationary bike for an hour with a tabata thrown in.  We did something me kayaking and hiking today as well. 

My calf felt good after the rest day yesterday and I was excited that hit the Tahoe Rim Trail this morning.  I'm not sure what happened, but about a half mile into thee run my calf tightened up so much immediately stopped and walked back and went to the fitness center at our resort.  20 minutes on stationary bike. 30 minutes elliptical. Looks like I want nt be doing any more running this week.  :(

45 minutes deep water running while the kids swam.

After a day seeing Yosemite Park, we stayed the night in Mamoth Lakes.  I figured I should take advantage of one last high altitude workout and went to the fitness center around 9:30. Cade and Lane wanted to join me.  They were hillarious using the treadmills, elliptical and stationary bike.  I wish I could pipe into some of their energy.  I did 20 minutes on the stationary bike and 20 minutes on the elliptical.  Then I had to convince them it was time to go.  The were still giving it their all at that point. I can't believe they lasted that long.