Rhett

Happy New Year!!!

Crazy windy outside so I just stayed in and did my PT

60 minute pool swim...getting faster!

PT. One of these days my calf will be 100%

15 mile bike...really, really cold!

Did my PT work tonight and my calf felt great.  Maybe I'll try a short run in the morning.

60 minute swim. Kept it nice and easy but I still was faster than any of my recent swims!

1 mile TM run!!!!! Yay. I ran and my calf felt perfectly fine.  Maybe I'll try another 1 mile run tonight as part of my nightly PT.

Did my PT and ran another easy mile on the TM.  Calf still felt good.  Hopefully tomorrow it will still be fine.

Took a rest day but still did my PT

6 mile trail run. My longest run in months. It was slow but my calf seemed ok even though my hammy was still uncomfortable. 
Then I went to my PT appointment. I had one spot on my calf that was bothersome so she needled it. Also she worked my hammy pretty good. 
Then I swam for 1 hour, once again my fastest 1 hour swim. It is going to be hard to keep getting faster every time in the pool. I'm guessing this next week I'll start to plateau. 

Both my calf and hammy felt really good today. I rode 48 miles on my bike.  Usually my hammy hurts at the insertion point with my glute but it didn't bother me today. It was a really good ride for me. Things seem to be turning the corner with my injuries. 
 

PT work with extra stretching and massage gun. 

1 hour swim.  As suspected I leveled off righ about the pace I swam at Friday. Then I followed it with a 2 mile TM run, which was great becasue neither my calf nor hamstring bothered me.  I'm so excite!!! I guess that needling Brittnay did Friday really worked.  I could tell something different happened this time when she stuck it into the aggrivated spot I felt a sharp pop.  Hopefully that broke up whatever it is that has been causing my issues.

Did my PT work while watching the college football national championship.  

19 mile ride, not quite as cold as it has been, but still cold.  I could tell my legs felt stronger this morning and I was a couple minutes faster than I have been lately on the same ride.  

Then 2 mile TM run.  Calf still felt perfect!!! I could sence a bit of tightness in the hammy but nothing to bothersome.

PT work.

Swim: 10 minute warm up then 100 m repeats on the 2:30 for 1 hour.

2 mile TM run.  Running is felling better and better!!!

PT in the evening.

Same as Tuesday.

19 mile bike, which actually took exactly the same amount of time to the second.

2 mile TM run.

I think my calf is finally cured.  My hammy is still tight though so still have work to do with the PT.

PT watching TV

6 trail miles, first half in the dark. 
 

PT appointment. She did needling with electronic stimulation in my hammy. Calf still feels perfect!

1 hour swim nice and easy. 2950 meters. 

33 mile bike on a windy morning. I used aerobars this morning for the first time in a long time. I was a bit faster but my shoulders got tired being down in the aerobars so I stopped at 33 miles then did a 6 mile TM run. 
 

Did a lot of stretching throughout the afternoon and evening while watching football. 

1 hour swimming nice and steady followed by 3 mile TM run. Feeling better than I have in months! I hope it stays that way.

I'll get my PT work done tonight watching the final wild card game. Hopefully it's a good one.

I readjusted my aerobars to a mor comfortable position which I loved this morning and it made me a bit faster than normal, but now I've somehow pinched my gear shifting cable and I can't shift to all my gears.  Guess I'll have to take the bike in and get professional help.  Anyways, I rode 20 miles with 1300 feet vert.

Then I ran 3 miles on the TM.  My calf still feels 100% and my hammy felt better today than it has since I strained it, I'd say 90%!!!!

My nightly PT work is starting to pay off.  I'll get some more done tonight.

Swim:  500 m warm up, then 24 x 100 m at 2:30.

3 mile TM run

Tonight, more PT work.  So, so close to being 100%!!!  But then again, is anyone ever really 100%?

19 miles cycling with aerobars fully functional.  I had to have the guys at the shop put them on properly for me so my gear cables aren't pinched and I can no use all my gears with the aerobars.  I was about 4 minutes faster today on my usual before work ride that I've been doing for a while. Yay! Magic of aerobars I guess. Or maybe I'm getting in better fitness???

Then 3 mile on TM at a decent pace this morning.  I felt good to let my legs run, but I did feel a tiny little something in my calf after I was done.  I'll monitor that closely.

More PT work tonight, especially on that calf.

10 mile trail run. It was my longest run since May and I could tell that my running fitness is lacking.  
 

65 minute swim which ended up being exactly 2 miles. I'm hoping to get to where I can do 2 miles in 60 minutes but I'm really happy where my swimming is right now. 
 

I moved literally a ton of rock doing landscaping. My back was not happy with me by the end. 
 

PT work in the evening. 

55 mile ride on a crazy windy morning. Boy do I hope it is not windy on race day. It is so much tougher both physically and mentally. 
 

PT work while watching playoff football. I think my body needs a good hot tub soak tonight.  Good thing tomorrow is Sunday because I need a rest day. 

60 minute swim.  I would have sworn I was swimming faster today, but I was just right at my usual pace.  Kind of dissapointing but at least I felt easier.

Then 4 miles nice and easy on the TM.  Calf felt great, hammy was a bit tight.

PT and a good hot tub soak tonight.

Boy did I feel good this morning!

24 mile ride at a faster pace than usual but with what felt like the same amount of effort.  Then 4 miles on the TM at a comfortable pace which ended up being exactly 8 minute miles.  I know that doesn't sound fast, but I've been doing my TM runs after swimming or biking closer to 9 minute miles.  Maybe my fitness is taking a turn for the better.

Tonight PT and another good hot tub soak.

Swim:  10 minute warm up then 24 x 100 m at 2:30 minutes.  I was able to do them faster today!!!

TM 4 mile run really slow.

24 mile bike felt good but not as great as Tuesday, followed by a solid but comfortable 4 mile TM run.

12 mile trail run really slow. No calf issues, very slight hammy tightness. 

went PT. Had some deep tissue work, needling, and stretching. 

70 minute slow steady swim. Made it 3400 meters. 400 short of IM distance. 

2.5 mile hike with the youth from church. Climbed Table Top. 
 

66 mile ride. I was definitely faster than usual today!  I think my fitness is improving and I was was trying a new gel that they say absorbs easier so you can take it more often and keep your energy up. I took it every 20 minutes and it seemed to work well without making my stomach upset. 
 

Next week will be a recovery week. 

Starting a well earned recovery week.  It is exciting to see my progress since the begining of the year. And I'm starting to get that feeling like I could go forever.  From past experience I know that is when I need to take an easy week or I'll end up injured.  Hopefully this upcoming easy week will set me up for improvement in the weeks to come.

30 minute swim

2 mile TM run.

Did my PT tonight along with some core work

10 mile bike.  It was nice and quick, but I really wasn't into it.

2 miles on the TM.  I was feeling it a little more on the run.

My body was still feeling really tired this morning even after the last two days of short recovery work, so I just walked on my TM with my weighted vest for 20 minutes.  Hopefully my energy will be back tomorrow, if not I may just do another weighted vest walk.

Did some core and PT work tonight and then sat in the hot tub for a while.

It was cold and windy out this morning and I'm in a recovery week, so I decided to just do a nice slow and easy TM run for 4 miles.

Tri simulation day. 
I woke up a bit early and ate a solid breakfast. About an hour later I started my swim, 1500 m right about 30 minutes. 
I changed into my bike gear, ate an energy bar and drank a sports drink then rode 32 miles which I averaged exactly 17 mph. 
Then I switched to my running shoes, ate another energy bar and drank another sports drink and did a 7 mile run that I averaged a bit over 8 minute miles. 
I finished feeling really good like I could have done a lot more or gone faster. 

I spent the day skiing with Cade. We had a blast and returned home without injury!

I slept like a log last night and felt super refresheed when I got up at 5 am.

60 minute swim felt great.

5 mile run outside felt great also until near the end something felt off with my right calf, which is not the one that has been giving me greif.  Now that I am done it is still a bit sore.  Hopefully it won't be anything, but I will be very careful the next few days.

With my right calf feeling sore all day yesterday, I wanted to give it a rest today, so instead of biking and running, I just did a longer bike...33 miles.  Felt pretty good.

4 mile weighted vest TM walk while watching a continuing education course. Then did my PT work.

Swim: 500 m warm up, 24 x 100 m 

I was a bit faster this morning than I have been!!!

Then came home and did PT and some core.  My calf right calf still has a little tender spot.  I may try to do a little run tonight pending on how it feels.

24 mile bike on a windy morning.  Felt strong.

4 mile TM run. Calf was feeling great then right near the end I felt a little tightness so I slowed down and finished up at 4 miles instead of the planned 5.  Hopefully it will be good tomorrow for a long slow trail run.

100 mile cycle. Made pretty good time. Averaged 17.5 mph. 
Followed up with 2 miles on TM immediately after the ride. I was surprised how good it felt. Ended up averaging just over 8 minutes per mile and my calf did not bother me at all. 
I then went to my PT appointment. My legs are improving!
Then I went and did a really slow and easy recovery swim for 75 minutes. 
Im wiped out now and need a nap!

11 mile trail run. 
Expectedly my legs felt really tired so it was pretty slow. 

My body was tired so I sat in the hot tub and did my PT work.

Swim 60 minutes. I finally made it to 3000 m in 60 minutes.  My goal is 3200 m.

5 mile run nice and slow

PT work. I've been using the foam roller on my IT bands the last few days as part of my PT work.  OUCH!!!!!

24 mile bike on another windy morning.

3 mile run with 5 x 160 m hill sprints in the middle.

PT work tonight and maybe a nice hot tub soak.

Swim: 500 m warm up, 24 x 100 m at 2:30.  I was way slow on my 100 m repeats this morning. I just didn't have it today.

5 mile easy run.  My run felt really nice although it was at an easy effort.

10 mile bike hard effort. 
16 mile run easy effort. Ended up being 8:35 pace, faster than I wanted. Probably a bad thing. 
90 minute swim.  4100 m. A little over 2.5 miles. 
 

Did some stretching, rolling, and massage gun in the afternoon. 

67 mile bike. I felt great and had one of my best rides ever averaging 18.5 mph with about 2900 feet elevation gain. 
Then I ran 5 miles at what felt really easy but ended up being around 7:45 pace. 
I definitely had one of my best training days which surprised me after all I did yesterday. Now I know from past experience that I need to take it easy for a few days or there will be an injury soon. 

17 mile bike at recovery effort

3 mile run at recovery effort.

I was being really good this morning biking and running really easy.  The bike went great. Then about a mile into the run there was a short steep downhill.  I stayed slow.  I'm talking over 9 minute miles but something twinged a bit in my right calf going down the hill.  I stopped immediately and walk a bit then was able to continue my run without issue.  My calf doesn't seem sore right now a couple hours later but it does seem off a bit.  

60 minute swim trying to focus on keeping my arms out wide.  I was slower than usual, but I did feel less stress on my shoulders and felt stronger at the end.  Hopefully the change will help in the long run.

3 mile run with 7 hill sprints.  After the hill sprints I was slowly running back and something felt weird in my upper left calf so I just waked home.  I don't think it is anything bad, but I didn't want to risk injury so I just walked to be safe.  Better to walk today and be able to run tomorrow than to run today and not be able to run for a week.

19 mile bike. Got a little windy and acually sprinkled on me a bit.

5 mile easy TM run.  No leg issues.

Swim:  10 minute warm up then 24 x 100m. Felt better than last week, but not as good as 2 weeks ago.

5 mile easy run. It was cold outside today!

I rode the last part of the IM course. Ended up going 68 miles. The is a lot of climbing some of which is very steep. That last climb through Snow Canyon is going to be rough at around mile 105 on race day. I'm glad I rode it though. 

Today I rode the very end of the race course. Just doing 23 miles, but that climb through Snow Canyon seemed tougher today with my tired legs from yesterday's ride. 

60 minute swim. Felt good to get back in the pool. 
5 mile easy run. Something seemed off in my right lower calf but nothing that hurt. 

24 mile bike.  I mixed up the ride today and went 1 x through Sara Park then up Jamaica and then all the way up Cherry Tree which was a 1000 ft climb over 5 miles and then back home.  I used to think that was a steep climb, but after riding the IM course over the weekend, I realized that is nothing.  

3 mile run with 5 x 160 m hill sprints.  No leg issues today!!!!

Swim:  10 minute warm up, 24 x 100m.  I was able to maintain my 1:45 pace per 100 m all the way through today for the fist time!

5 mile easy run.  Legs felt good.

I don't know about you, but I feel good!!

Today was one of those days where I just felt great both biking and running.  24 mile bike with 1700 feet of climbing and I was 9 minutes faster than I did the same ride 2 days ago.  Then a 5 mile comfortable strong run averaging 7:30 per mile.  Still a little tightness in my left hammy but otherwise my legs felt great.

20 mile bike not pushing too hard. 

20 mile run. Felt great!  8:12 pace. 
 

Gotta be careful and recover now. 

I was doing continuing education today and was bored so I put on my weighted vest and walked on the TM 7 miles while watching it. 

90 minute swim.  The last 20 minutes seemed to take forever.  I guess I need to start doing 90 minute swims more often so I won't feel like I'm never going to finish when I do 2.4 miles on race day.  It ended up being 2.65 miles.  

4 mile run nice and slow.

I felt great this morning after going to bed a little earlier than usual last night.  37 mile bike at a good pace with a nice 6 mile 1300 ft climb near the end.  Then did 3 miles with 5 x 0.1 mile steep hill sprints in the middle.

I'm trying to get in a long hard week this week, then next week I'll do a recovery week.

I started the day with a swim.  10 minute warm up then 24 x 100m repeats.  I was rocking it through 17 repeats averaging low 1:40s and feeling good, then it all fell apart and I averaged about 150 maybe a little more for the last  6.  

6 mile easy run making sure to keep it nice and slow.  

Trying to take an easy day today since tomorrow is going to long.

10 mile bike

5 mile slow easy run

My body was definitely tired this morning. Perfect day for an easy one.

Tri trial day!

2 mile swim. Felt decent. 
101 mile bike with miles 89-95 climbing 1200 feet. It was super windy so it was a difficult ride but overall  felt pretty good. 
10 mile run. This is where the wheels fell off. I did a run for a bit then walk for a bit thing and it was still hard. I was completely spent by 10 miles but I did average 9:39 per mile. I'd take that if I could keep it up for 26.2 miles. 
 

Now I need some serious recovery. 

My legs and body were a bit tired this morning after yesterday's long effort but felt pretty good. I decided to do a long recovery hike out on the trails..just under 8 miles. 

I was going to get up early so I had time for both a long swim and a short bike, but I slept in a bit so just did the long swim.  I ended up having one of my best swims.  I found myself pondering our elders quorum lesson on conversion that we discussed yesterday.  I was pondering how I can work on my daily conversion to becoming my like Christ.  Before I knew it I was practically done with my swim and I was still feeling really good.

90 minutes 4400 meters (2.75 miles)

Beautiful morning!!!

37 mile bike with a nice 1200 ft climb near the end.  Felt strong!

3 mile run with 5 x 0.1 mile hill sprints in the middle

My hill sprints were solid today.  I think I'm getting some power back in my running legs!

70 minute swim with 24 x 100 m repeats. 
 

6 mile run. Good pace. 

Skies all day with Cade. 
Had fun. No injuries!!!

Another fun day of skiing. I had a really hard high speed wipeout this morning but am grateful to have survived it with just some bumps and bruises. We did have a lot of fun!

With my ankle swollen and hurting last night I wasn't sure if I would be able to run this morning, but it seemed a lot better this morning so I met up with Dan and we did a nice easy 15.2 mile trail run. It was chilly but nice out and we just kept the pace easy and chatted the whole way. It was really fun, and my ankle seems to be no worse off. 

90 minute swim.  Time flew by and I still felt good at the end.

6 mile run also felt pretty good.

34 mile windy ride. Not feeling it this morning so instead of doing hill sprints after my ride, I sat in the hot tub for 20 minutes. 

Rest day with some hot tubbing and PT.

70 minute swim- 10 minute warm up and then 24 x 100m repeats.  I was significantly faster today on my 100 m repeats than I have ever been.  I was conciously starting my pull just a little sooner than normal and it mada a huge difference.

3 mile run with 5 x 0.1 mile hill sprints.  My hill sprinting is getting stronger which means my running form and power should be improving.

I started my ride at 3 am. It ended up being one of my best rides. I did 70 miles with 3500 feet elevation gain and averaged 17.9 mph. That's  really good for me. 
Then I transitioned to running. I was trying to keep it easy but was moving right around 8:00 miles for the first 10 miles which was too fast because then the wheels slowly started to come off for the next 6 miles at which point I completely blew up and had to start walking. I called Doone and continued walking until she picked me up right before mile 18. 
Looks like I still have a lot of work to do before the Ironman in 6 weeks. 

I didn't want to get out of bed this morning so I slept in for an extra 30 minutes which meant I only had time for a 60 minute swim instead of 90 minutes and then my planned 6 mile run.

I did have my farthest 60 minute swim ever, meaning I'm getting faster!!  Then my run went really well also. I kept it an an easy effort and ended up right around 8 minute pace. 

I woke up early and got ready to go for a bike ride, but when I went outside, it was raining, so I went back in and went back to sleep for a couple hours then got up and did a very slow 3 mile TM run. 

It is probably a good thing, because I have no energy this morning.  Hopefully I'm not getting sick.

50 minute swim.  10 minute warm up then 16 x 100 m repeats.  I was moving at a fast pace then hit the wall on the last couple so I decided to stop at 16 instead of doing my normal 24.  

Then I did a 25 mile bike.  I averaged 19.4 mph.  That is by far the fastest I have ever done that ride!

10 mile slow run.  My legs felt heavy this morning but I stuck with it and finished a little under 8:30 pace.  Hopefully I feel more energitic tomorrow and Saturday as I have long efforts planned.

I started the morning with a sunrise swim in the lake. It took me a few minutes to mentally find my groove in the deep murky water but then I settled in and had a great swim. My gps said I went 1.5 miles. I think it was more like 1 mile though. 
 

Then I did a long ride. It ended up being 100 miles at an average pace of 19.3 mph. I didn't think I was capable of going that fast for that far. I did stop about 10 miles short of my plan because I was out of fluid and when I stopped to refill I just decided to end my ride. 
 

Then I did a 1 mile run just to get used to the feeling of running after a long ride. I just ran easy, but it was 7:45. 
 

I really felt strong today and still feel good after finishing. 

Long slow run on very tired legs from yesterday's bike ride. I tried to just keep moving at an easy effort. Cardiovascularly it felt easy but muscularly my legs felt really heavy. I did finish strong with the last 2 miles under 8 minutes. 

4400 m swim in just under 90 minutes. Then 6 mile run at AP 8:11

Felt pretty good this morning especially since I have been battling a cold for the last 4 days.  Hopefully that will go away quickly.

37 mile bike.  I started kinda lethargically but then finished with a long hard climb faster than I have ever done it.  

3 mile run with 5 x 0.1 m hill sprints.

My cold is still kind of kicking my butt.

I was feeling run down this morning so I slept in and skipped my swim and only did a run.  I did 10 miles which started off feeling really tough, but then improved as it went along.  AP 8:15

I have the slightest twinge in my left calf.  I hope it isn't anything that is going to get worse.

I was really tired when I started my ride this morning and the stiff breeze out of the north didn't help much as I rode into it.  By the end I felt better, but needless to say, it wasn't one of my faster training rides.  46 miles at 16.9 mph with 2300 ft elevation gain.

51 minute open water swim about 2 miles. I'm getting more comfortable with the lake swimming. 
6 mile slow recovery run. 

61 mile nice and easy bike ride to Newport Beach with Blake. We had a lot of fun!

Solid swim this morning.  10 minute warm up then 24 x 100 m repeats all under 145, averaged 1:41.  Then 6 mile run nice and easy.

I was totally not with it this morning mentally or physically.  I couldn't seem to get all my bike gear together and then once I finally got out there about 5 miles into the ride I realized I wasn't wearing my helmet, so I just returned home and called the ride done at 10 miles.  

Then I did a 3 mile run with 5 x 0.1 mile hill sprints.  The whole thing was lethargic.  Maybe I should have just stayed in bed this morning, but I already took a rest day on Monday so I just did what I did.  Hopefully I'm feeling more normal tomorrow.

50 minute open water lake swim on a chilly 55 degree morning. The water was furtunately warmer than the air.  It was my first open water swim of the season that I didn't go through mental struggles of why I was out there and how much I really didn't want to do it.

My GPS doesn't work too well when doing open water swimming.  I think it was about 2 miles.

I have a PT appointment at 11:00 this morning and I wanted to get in a long bike/run so I started at midnight. I rode 100 miles which took 5 hours 33 minutes plus stopped time. Then I got out the door a little before 6:00 for a 20 mile run which went great through 16 miles then I started getting slower and slower until I was reduced to a walk fo the last 2 miles. For some of the middle miles I was doing a run 4 minutes then walk 1 minute routine which seemed to work nicely and kept me right around 9 minutes per mile. I think I will employ that strategy from the start of the run on race day to try and avoid the dreaded bonk. 

2 mile walk with Doone. Legs feel pretty good after yesterday's long effort. 

I considered doing a swim then run, but decided it would be nice for my legs to get another day's rest after Friday's long bike/run, so I did a long open water swim this morning...1 hour 15 minutes, approximately 3 miles.  It was really nice and enjoyable.  I think I've overcome the mental part of the open water swimming and am now really starting to enjoy it more than the pool, not having to turn every 25 meters.

25 mile bike ride pushing the pace then 6 mile run also pushing the pace.  Felt good to go a little faster. Legs seem to be recovered from Friday's effort.

Today was my first lake swim when the water was choppy from the wind.  It wasn't horribly choppy, but enough that at the beginning I kept enhaling water when I looked up to spot.  Eventuaully I got the hang of swimming in the chop though.  It was good practice incase it is windy on race day.  It did slow me down a bit though.  53 minutes for approximately 2 miles.

3 miles with 5 x 0.1 mile hill sprints.  Felt strong.

37 mile bike with a nice 6 mile 1200 ft climb near the end.  It was a strong effort.

Started the morning with a swim. After 10 minute warm up I began my 100 m repeats around number 12 my times started dropping significantly. I did a few more to see if I could get it back but only got slower so I cut the workout short. 
 

Then I went out for a run which I also cut short at 10 miles since I just wasn't feeling it. I guess my body is tired.  Good thing I am in my first week of taper and next week will be even less work. 

70 miles on the bike.  Rode stong even in the wind. 18.8 mph. 
Last longish ride before the IM. 

When I woke up this morning I felt a tightness in my left calf even before getting out of bed.  It's weird, especially since I haven't run since Friday and wasn't feeling anything when I went to bed last night.  I was planning on swimming and then going for a run, but with my calf feeling off I just did a long lake swim about 3 miles lasting 75 minutes.  Hopefully my calf will feel normal tomorrow.

Calf felt better this morning, but I decided to be careful and just bike this morning.

37 miles with a long 6 mile climb at the end which I did a couple minutes faster than I have ever done before!

53 minute lake swim with a little bit of chop from a light wind.  Then 3 mile run with 5 hill sprints.  Calf felt fine.  Hopefully it will remain that way!

I'll be traveling through the night tonight so likely will not get in any exercise tomorrow.

Some cardio in the hotel fitness center to activate my muscles a bit after a long night's travel to London. 

Easy short run after a day of sight seeing. 

Elliptical and stationary bike for 30 minutes each then some stretching, rolling and core. 

Long travel day home from London.  

5 miles easy.  I was surprised how good I felt after being awake and traveling for almost 24 hours yesterday.

22 mile bike.

Felt good to get back on the bike.

27 minute lake swim.  I was a bit slow and out of rhythm this morning, but I got it done.  It was a good last swim before race day.

3 mile easy run with a guy named Jason from Havasu that is volunteering at tomorrow's Ironman. 

Ironman World Championship St. George 

The day started bright and early with a 4:25 am shuttle ride to Sand Hollow Resivior. Blake went with me. We sat in the bleachers and watched the sunrise then at 6:15 the professionals began their swim. I was really nervous. Eventually I had to go get ready and my wave began around 7:20. It took me a good 10 minutes to find my groove in the swim but once I had a nice rhythm it went quickly and I was out of the water in 1:17, faster than I anticipated. 
 

I transitioned to the bike and was feeling really good, just trying to keep it at an easy effort. I felt pretty good throughout the ride. I had ups and downs but mostly did well with my hydration and fueling. Right near the end on the final downhill, my head and limbs started tingling and I had to fight to keep my focus. 
 

In the transition area I knew I was in trouble. I was light headed but after about 20 minutes I headed out walking. After a couple miles walking I started feeling better and began to run the downhills. My legs were fine but my stomach was queezey. Then I started throwing up about mile 6. By mile 10 I couldn't walk straight so I stopped. A nice guy named Wayne helped me out and eventually I began walking with him again. He walked with me a few miles and Blake met us as well. When I got to the end of the first loop at 13.1 miles I knew my day was over. 
 

13.1 miles short of finishing, but I gave it all my body would allow. 

6 mile solid effort run.  Legs felt fine. It was good to run again.

Then I did some upper body weights and core.

Lower body weights and core.

Easy run, really keeping it easy slower than 9 minute pace, then 5 hill sprints at about 70 to 80 % effort, then cooling down nice and slow then a few strides to end a 5 mile run.

Upper body weights and core in pm.

1 mile swim in lake without my wetsuit for the first time this year.  I was a good 5 minutes slower than normal compared to with my weitsuit. They really do make a difference.

Lower body and core work in pm.

3 miles really easy out, then 2 miles back at tempo pace (avg. 6:34), then 1 mile cool down for a total of 6 miles.

Upper body weights and core in pm.

2 mile lake swim without wetsuit.  Was a bit faster than my swim Tuesday.  It was a lot calmer on the lake today as well which probably helped.

Did my annual blood test this morning and had to be fasting so I just did some stretching and core work. 

10 miles trying to keep it nice and slow. 
I have a few months to work on base miles so I'm going to try and keep a large majority of my miles at 9 minute or slower pace and then throw in a few sprints and a couple miles of tempo here and there. 

I'm doing so well with my slow easy miles and actually starting to enjoy running slow.  I did throw in 5 x 0.1 mile hill sprints during the run, but all the rest was around 9:30 minute pace.

It was a nice calm morning for a swim and bike.  1 mile swim in the lake, getting faster without the wetwuit.  Then 10 mile bike through SARA Park, pushing hard.  

It was my first ride since the IM.  Felt good.

6 mile run, nice and slow except for miles 4 and 5 at an avg pace of 6:30.  

Last night I did some upper body weights and core work.  Hoping to get in lower body tonight.

Did lower body and core tonight.

I had my annual physical with the doctor this morning before work.  All good!!!

But I didn't get to exercise before work.  I did upper body weights and core work tonight while watching some continuing education.

10 mile run

First 7 at a long slow effort.

Last 3 at mp effort.

Felt pretty good.  My mp is a long way from where I want it.  Luckily I have 5+ months till race day.

33 mile bike and some upper body weights and core. 

6 mile run with 5 hill sprints. Then a mile walk with Doone. Then some lower body and core work. 

1 mile swim.  The lake was perfect glass this morning.  

10 mile bike.

Upper body weights and core in the evening.

6 mile run.  Miles 4 and 5 at tempo effort which was slower this morning probably because I was running into the wind, but maybe my legs were a bit tired as well.  6:49 averge tempo pace.

Lower body and core work.

It was another beautifully calm morning on the lake.  2 mile swim.

upper body weights and core. 

12 miles with the last 4 at MP...averaged 6:56

Then lower body work. 

36 mile bike finishing with a nice 6 mile 1200 ft climb. Felt good to get out there and push on the bike. My left IT band tightened up near the end though. I'll have to roll it really well the next few days. 
Upper body weights and core. 

7 miles 6 at a very easy relaxed pace and 1 mile of hill sprints.  My legs felt really good today.

I'll do lower body and core work tonight.

It was a little breezey this morning so the lake was choppy causing me to be a little slower than usual on my 1 mile swim.

Then 13 mile bike.

Upper body and core tonight.

I took a complete rest day yesterday.

This morning was swim day.  I did just over 1 mile.  I normally do more on Thursday but it was pretty windy and therefore really choppy out there.  I'm glad I did it to get used to swimming in bad conditions, but cutting it short was the right call.

Upper body and core tonight.

10 slow miles. 
Summer is definitely here. It was almost 100 degrees by the time I finished. My left calf was bugging me by the end. I'm not sure what I did that caused it. Maybe it was the jumping rope I did Monday evening. I didn't start having any issues though until this morning and I haven't run since Monday. I really wish this would quit happening. 
 

Lower body and core work. 

I wasn't feeling well this morning so I skipped my bike ride, but I did do upper body weights and core later in the morning. 

I'm in Boston with Chase this week for the US Open golf tournament. I woke up with the sun so went up to the fitness center while Chase slept in. 
10 minutes elliptical 

lower body and core

2.5 mile TM run. 

5 mile evening run through Boston

5 mile TM run in hotel before heading back home.

It was a rough week for training.  I walked a ton but I did not do much else.  We were busy and I got a really bad cold last Tuesday which is a lot better now but I'm still not 100%.

4 mile TM run and lower body and core work

Still not feeling 100% since I got this respiratory bug last week. 

I did some core and upper body work then some TM and ladder work. 

I dropped Cade's car off at the body shop.  He backed into his friends car.  Then I ran home.  I can't believe how hard it was to go 4 miles slowly.  This respiratory infection is realy keeping me down.

Upper body and core

Lower body, core, then 1 mile on TM. My energy level is still crazy low. That mile on the TM was slow and difficult. 

Lower body, core, 5 mile TM run.

Lower body, core, TM 5 miles

Upper body, core, 4 miles TM

Lower body, core, 5 mile TM run

Upper body, core, 1 mile TM

Lower body, 5 miles TM

Core and Upper Body

Lower body, core, 7 miles TM

Upper body, core, 7 mile TM run

Lower body, core, 5 miles TM

Upper body and core 

Lower body, core, 7 mile TM

Upper body, 4 TM miles 

Lower body, core, TM 8 miles 

Upper body, core, 7 mile TM run.  One of my better runs in a while!

Lower body, core, 1 mile TM

Upper body, core, 8 miles TM

Upper and lower body and core

Lower body and core 

Upper body and core 

Lower body and core 

Scuba diving 

Upper body and core 

Returned home from Hawaii. 
 

I need a couple days to recover from the trip. It will be good to get back to running on Monday. 

Lower body and core

8 miles TM.  It was one of my better runs in a long time.  I guess the week off from running helped.

I tried Pilates this morning for the first time instead of upper body weights since I need to slim down for my upcoming marathon, and I kinda liked it. 
7 mile TM run nice and easy. 

Lower body and core. 
6 miles TM. I was running really well for the first 4 miles while I get a little strain in my right hammy so I immediately started walking and walked the last. 2 miles. It seems mild but I'll find out tomorrow morning. 

Pilates. 
4 TM miles. Legs were not quite right. 

1mile TM. Lower body and core. 
Then I moved a bunch of rock in the yard for about an hour.   My back is sore from that. 

7 mile TM run. Legs felt much better. 

Lower body, core, TM 9 miles nice and easy. 

Pilates 

8 miles TM

Lower body and core. 
6 miles TM

Pilates 

TM 7 miles 

Lower body and core. 
TM 5 miles 

Pilates 

My new shoes arrived as I was getting ready to run, so I put them on and got after it. 7 miles TM. New shoes felt great 

Lower body and core 

7 miles TM

Legs felt tired. 

Pilates. 
 

No time or energy to get in a run this evening as we were packing and getting ready to leave for Tally's wedding. 

Nothing yesterday as we were traveling and doing night before wedding day family stuff. 

I had time to do a lower body and core workout this morning before all the wedding day stuff. It was a wonderful day. Tally looked so beautiful and happy.

I slept in a bit then did a little 5 mile trail run up in the mountains above John and Tonja's house. It was cloudy and much cooler than home!

10 miles with Dan up Provo Canyon. That was my longest run since my IM. I really need to start upping mileage if I'm going to run a marathon in November. 

Lower body and core.

8 miles TM.  Legs still felt a little tight from the 10 miler with Dan.

Pilates

TM 9 miles.  I ran better tonight than I have in a long time.

Lower body and core. 
3 very easy TM miles. Legs were tired. 

Pilates 

8 miles TM. Legs felt better today. 

Core, lower body, yard work, then 11 mile TM run.  I'm starting to get my mileage up to where I can switch to marathon training soon!!

Pilates 

6 recovery TM miles 

Lower body and core. 
TM 7 miles. Might right hammy started tightening up after 6 miles so I walked out the seventh to loosen it up. Hopefully it feels fine tomorrow. 

Pilates then 2 mile TM walk. Hammy never felt loose enough to run today. I think it will be good tomorrow. 

I probably could have run slowly but I decided to give my hammy one more days rest. 
Pilates. 
2 mile TM walk. 

Lower body, core and 2 mile TM walk in the morning. 
I was planning on running tonight but ended up watching college football instead. Hammy feels better. I hope to get in a long run tomorrow. 

Morning Pilates before doing some house projects. After lunch I set off to do a long TM run. I was feeling great and running easy when 2 miles in my hammy tightened up so I walked another mile the stopped. After finishing I bent over to do a light hammy stretch and something popped in my hammy. Boy did that hurt!!!  I will see how it feels tomorrow but right now I'm walking gingerly. 

Pilates 

Pilates. 
10 minutes jump rope. I re strained my hammy last night trying to wrestle my neighbors garbage can during a crazy wind storm. 

Pilates 

10 minute jump rope 

Pilates 

15 minute jump rope 

Pilates 

20 minute jump rope 

I think my hammy is 100%. I'm going to give running a go tomorrow 

6 slow miles that felt terrible but my hammy didn't hurt... then after my run my hammy hurt for a few hours. Now in the evening it's feeling decent. 

Pilates, core, 20 minute jump rope.  I think my hammy and calf feel better.

6 miles, still way too slow, but no hammy or calf problems!

Pilates, 20 minute jump rope 

6 miles even slower.  It's like I'm running in mud.  I can't figure out why I can't make myself run faster.  At least my muscles feel fine, mostly.

Pilates then helped a friend move for a couple hours.

1 mile warm up, 5 x 800m with 800m recovery for a total of 6 miles.  Averaged 3:19 per 800, way slower than I should be, but faster than I thought I would be.  Legs feeling strong right now. It felt good to do some faster running.

Pilates, 20 minute jump rope, 1 mile TM slow

10 slow miles on TM

4 mile uphill warm up, 3 miles downhill mp, 1 mile cool down

Total 8 miles, my legs felt better today than they have in a long time.

Pilates, 10 minutes jump rope

6 mile recovery run.  Had a little niggle in my right calf but as long as I kept it slow it didn't seem to bother me.  Seems okay now post run.  I'll keep close tabs on it.

Being super cautious with my claf niggle, I decided not to run today.

Pilates, Core, Lower body, 1 mile weighted vest TM walk

1 mile warm up, 3x 1 mile downhill mile repeats with 1 mile rccovery climb back up, 1 mile cool down. Averaged 6:43 per mile.

Calf didn't bother me when running but I can tell something is just a smidge off with it. 

Night Pilates 

10 miles. No niggles!  It is still so humid outside. It really will be nice when the weather finally changes soon. 

6 miles hiking in the mountains above Durango with Doone. Today is her 50th birthday. 

7 miles along the Animas River in Durango, Co. Nice and cool out. Then we went to Silverton and rode the train back. Ended the day with a nice long soak at the hot springs. 

Another 7 miles along the river. It was a bit cooler out this morning but I tried to enjoy it since were heading home today where it will be really hot still. 

I thought about running this morning but decided to get in some cross training instead.  Started with a pilates workout, then core, then 10 minutes jump rope, and finished with some lower body weights.

I lost a few pounds over the long weekend in Durango. I guess it was good for my body to be moving more than normal with all the hiking we did.