Rhett

20 miles on the indoor bike then 6 miles on the trails.

My legs felt strong, rested, and healthy.  Hopefully they stay that way for a while, except maybe the rested part.

1 hour lap swim.  2550 m.  I'm still so much slower than I was earlier last year.  I guess I need to start doing some speed work to help with that.

I finally tried out the Zwift thing this morning.  It was fun.  I've got more to figure out still though.  18 miles.

Then 2 miles on the TM.

Did my first Zwift race tonigth.  It was fun!  10 miles.

40 minute swim. 1500 m.  It a warm up then 100 m repeats on the 2:30.

Zwift race:  11 miles.  Doing those races really pushes me to ride harder.  My average watts are significantly higher than when I just ride without Zwifting.

Not a good run!

I headed out on a beautiful morning for a nice long trail run. Immediately I noticed some discomfort in both calves but didn't think it was enough to cause a problem. I was cruising along enjoying my run when I tripped on a rock which sent me flying and slammed my right quad into a rock. Ouch! Pain!  Wait why aren't my AirPods working anymore. I did a quick check of the AirPods and they seemed fine. Oh wait a minute, I keep my cellphone in my right pocket when I run. I must have somehow powered off my phone. I pulled it out of my pocket and it was completely shattered with a huge indentation from the back penetrating all the way so the the front was bulging out. Okay, I'm 8 miles into a 17 mile run, my quad is aching and both calves are still a little off and I no longer have the ability to call anyone. Might as well continue on as it is only 1 mile further to continue the loop as it would be to turn back. About 3 miles later my right calf decided it had enough,stopping me from running. Now I've got 6 miles to go, I'm out n the middle of the desert and I'm reduced to a walk. I began power hiking for a while until the calf calmed down a bit and then with a very heal striking gait found a way to slow run the downhills and flats for the rest of the run. 
 

After finally making it home I went and bought a new phone. Bad news, I didn't have my iCloud backups on so I lost everything I had in my phone. Note to self, turn on the backups. By the time I got home from Verizon the I could barely walk. Both calves are in serious pain and my quad has a serious deep contusion, very painful to bed the leg and touching it is even worse. I don't think I'll be doing the group ride tomorrow. 

90 minute Zwift group ride averaging 172 watts/hour. Approximately 28 miles. My quad and calves were too sore to join the usual Saturday group ride. And was cold out there this morning. 

30 miles on Zwift. Did one race then one sprint workout. 

40 minute swim with 6 x 200 m repeats, then a group training ride on Zwift, 42 minutes for 12 miles.

I did a16 mile Zwift race tonight while Doone was out.  It was a fun one! I'm getting better at it too, learning how do draft and other in game things that help.

13 mile (52 minute) Zwift group workout.  It was a tough one with 5 hard pushes for 2 minutes and one 6 minute not quite as hard but killer for six minutes push at the end.  Then a 1 mile TM walk at a brisk pace.

I thought about doing a Zwift race this evening but decided to sit in the hot tub for a while instead.

60 minute swim, 2850m.  I'm slowly improving on my swimming, hoping to get back to were I was last year when I did my IM.

11 mile Zwift race. I'm getting faster at it and having fun!  Then I headed out for a slow trail run. Everything felt fine not even a niggle and I was moving along enjoying a pain free run when I suddenly felt a sharp pain in my lower right calf. I immediately stopped, turned around and walked back the 2 1/2 miles I had run. So sad, so frustrating because I have no clue why this happens or how to prevent it. I feel like I've tried everything short of not running. 
 

Later in the day I did some pilates. It was nice for my body. I need to get back in the habit of doing it regularly. 

35 mile group ride. I was feeling strong today and rode really well. 
Then I took a couple hour break and refueled before I did a 55 mile Zwift race. My legs are really sore right now. 

16 mile Zwift race.  Legs still a little tired from Saturday but it was fun.  Then I did pilates.

14 mile group workout tonight. 

60 minute swim session.  Warm up then 20 x 100  starting every 2:30 for a total of 2400 m.  I started getting slow at the end but I perservered and finished the workout.

After resting last night I thought I would get up and do a long ride on my indoor bike, instead I slept in and then hot tubbed for about half hour.  I guess my body just needed a break this morning.  I've got a few things to do tonight, but maybe I'll find time to work in a Zwift ride.

I had a CE course I needed to watch so I decided to double up and do a Zwift ride while watching it. Ende up getting in 26 miles. 

Warm up then 10 x 200 m at 5 minutes for a total of 2400 m.  I'm heading to Utah to visit my parents after lunch today.  Not sure how much exercise I'll get in the next coupe days.  I am planning on taking my kids skiing Saturday though.  Hopefully I return in one piece.

I'm visiting my parents in Orem. I went to the gym with them. 
10 minute warmup on elliptical 

3 mile run on indoor track. 
30 minutes on indoor bike. 

I spent the day skiing with my kids. Had a blast. Returned without injury 

I just didn't feel like getting out of bed this morning, so laid there for a good hour thinking about it, then when I finally got up I only had a little time to exercise so I decided to do a quit TM run. I ran nice and easy for a mile when suddenly my right calf did the thing that makes me stope running.  So I immediately stopped and walked another mile then did some stretching.  It's so frustrating that my calves suck.  I wish I knew what to do about it.  I have tried everything I can think of to no avail.

Tonight I did a Zwift race. I did really well staying with the lead pack the whole way and then ending with a sprint.  My cylcing is really improving with Zwift.

I forgot my watch when I went to the pool this morning so all I know is that I swam for 65 minutes, just keeping it nice and steady and easy.  It was a nice long swim.  I need to start building my long swims up until I get to 90 minutes.  

6 mile Zwift race.  It was fast and furious.  I'm now in the B category so to keep up I have to go all in.  Luckily it was short because I was spent by the end.

56 minute Zwift workout for about 18 miles.  Then 1 mile TM walk and some calf raises and stretching.

I was so tired all day tod ay.  Not sure why.  Tonight I just soaked in the hot tub for a while and it feel really good.

I woke up feeling well rested this morning, but unfortunately it didn't translate into a good swim.  After a warm up it did 20 x 100 m repeats on the 2:30, but I was so slow today.  Not sure why.  I finished the workout but the second half I was doing between 2:10 and 2:15 which is rather embarassing.  Less than a year ago I was doing this same workout keeping all 20 under 1:45.  Next week I'm going to start swimming 3 days a week.  Hopefully that will get me back to where I was.

Core work. 
15 mile Zwift ride. 
10 minutes jump rope. 
4 mile trail run. 
I made it through my run without hurting my calf!!! That was the number one goal today. Now hopefully I can start building mileage back up. 

33 mile ride with the Saturday morning group. 
 

Then 46 mile Zwift race I did well, hanging with the pack until about mile 28, then I cracked and had to ride the last 18 miles solo and slower. 

I'm changing it up this week and am going to try and start swimming 3 times per week, so I swam today.

Warm up then 10 x 200 m.  I was keeping a good pace for the first 6 but the last 4 were slow.

13 miles Zwift races. Rode hard but was at the back of the pack. Category B is way harder then C. 
Then did some calf raises and 10 minutes jumping rope. 

I was excited to run this morning.  After some calf stretches and raises I started on the TM running easy, about a half mile in I could tell my right calf still wasn't right so I walked another half mile and then did pilates for half an hour.  

I definitely stopped way earlier than I usually do, but I could tell it wasn't right and that if I continued then I'd be limping around the rest of the day.  One of these days my claves are going to be 100% again.  Today wasn't that day though.

I was going to do a Zwift ride last night, but Cade recieved his mission call and we were talking with him throughout the evening.  He's going to Costa Rica and is super excited.

This morning I swam.

10 minute warm up then 20 x 100m on the 2:30.  I was starting to fade near the halfway mark when I made a small adjustment in my stroke and found some new efficiency and speed and ended up finishing strong, my best swim of the season.  Hopefully I can build on that going forward.

I had the time and energy to workout tonight. I started with some core work, then did a 1 mile TM weighted vest walk, then did a 1 hour Zwift group workout that was the hardest one I've done so far. I though about quitting a few times but stuck it out to the end. 

Today was a take care of the body morning.  I did a 45 minute pilates session then 10 minutes jump rope.  It felt good.

15 mile Zwift ride with Blake. Our first ride together. It was great!!

my20 mile Zwift ride. 
4 mile trail run. 
75 minute swim. 
 

Felt pretty solid on all 3. Most importantly my calf didn't bother me!  Hopefully I'll get back to regular running again. 

Rode 14 miles with Craig with a long uphill climb for about 5 miles. Then did the Dirty Turkey trail run which is 3.3 miles with about 1000 ft climbing. It was super fun. I was planning on doing a 50 mile Zwift ride after but my body is telling me to take the rest of the day off. Still recovering from yesterday I guess. 
 

Best news is my calf did not bother me again today!!!

I got a lot of sleep this weekend and I just wasn't tired last night so I had a restless night's sleep, but I still woke up feeling refreshed.  I headed to the pool, did a 10 minute warm up then 10 x 200 m on the 5:00.  It went really well keeping all 10 under 4 minutes.  I'm starting to find my stroke again.  With a couple months to go, I'm optomistic I will be ready for the swim of the IM.

When I got home I did some calf raises before hitting the shower.

Tonight.

10 mile Zwift race.  I rode well.

10 minutes jump rope.

I started the morning with a 20 minute pilates workout then ran 5 miles on the TM.  Both of my calves felt 100%!!! Yay, for now.

Tonight.

10 miles solo on Zwift then 22 miles with virtually with Blake.  It was a good solid ride.

Swim.  I started off with a nice warm up and some solid 100s, then I completely fell apart and was sooooo slow on my 100s.  Still restarted on on 2:30 just didn't have much of a break.  As good as Monday's swim was, today's was just as bad.

Tonight

10 mile 40 minute zwift group workout.  It was a less intense one than others I have done, but it felt really good.

5 easy miles on the TM.

80 minute swim followed by a 50 mile bike on the tri bike Craig loaned me. I have to get used to being in those aerobars. 

8 mile trail run with a Table Top climb in there. 

I had teeth cleaning appointment at the dentist this morning so I slept in a bit instead of getting up earlier than usual to swim. 
 

Tonight I did about a 4 mile warm up in Zwift then did a 10 mile race then did a couple mile recovery before doing an 18 mile race. 34 mile total ride and riding hard on the races. It hurt but it felt good. 

After a little warm up with the agility ladder I ran 6 easy miles on the TM.  It was the best my legs have felt in a while!

Tonight.

Pilates before getting on the Zift for 5 miles then riding with Blake for an hour for a total of 23 miles.

I thought having not swam since last Friday that I would feel rested and have a really good swim this morning. Unfortunately my swim was really bad.  I'm digressing.  

Warm up, then 20 x 100 m. Way slow!

Tonight, I just sat in the hot tub for a while.  Felt good.

6 miles on the TM after doing some agility ladder and stretching to warm up.  My calf felt 100%!!! 

63 mile bike ride in the aero bars. My shoulders are sore but otherwise I feel pretty good. It got more and more windy as the ride went on. Hopefully that made me tougher. 

Blake was here to train with me today. We rode 33 miles with the Saturday morning group. Then we went to the lake for a swim. We were hoping to go at least 1 mile but it was very cold so we cut it short and went about 2/3 of a mile. After getting going it wasn't too bad but it was so cold my face hurt at first. Then we ran out through SARA Park for about 9.5 miles.  My left calf did tighten up a bit at the end and is a bit sore now, but nothing way bad. I'm sure I'll be able to run on my next run day which isn't until Tuesday. 
 

My quads are definitely a bit sore from the combination of today's and yesterday's ride. 

60 minute easy steady swim. Felt good!

Zwift ride with 2 races totaling 36 miles. 

I warmed up a bit with some agility ladder and stretching, then did a 7 mile easy TM run.  I was a bit worried about my calf since it has felt just a tad off since Saturday's run, but it did great today and still feels perfect after the run.  Yay!

13 mile Zwift ride.

60 minute swim easy and steady like Monday.

12 mile zwift workout.  Felt nice to do one of the easier workouts.

Agililty ladder and stretching before the run.

7 easy miles on the TM.  Calf felt 100% during the run.  I slight burn after the run had me a bit worried, but it feels good now!

70 mile Zwift ride then a 90 minute 4000m swim. 

33 mile ride with Mitch. Legs felt pretty good considering my 70 mile ride yesterday. Then I rested a bit before doing a 10 mile TM run while watching some EPL. Felt a very slight something in my calf at the very end but it feels fine now so hopefully nothing. I'm slowly building my running miles back up!

I slept in this morning because my body just felt tired even after the day off this morning.  I did sit in the hot tub for a bit which felt really nice.

Tonight I did some Zwift riding and 2 races.  I pushed really hard in the races and it felt great, especially when I finished.  30 miles.

After warming up with some agility steps and stretching, I did an nice easy 8 mile TM run.  I was feeling really good this moring even though I slept terribly last.  My weight is finally back down to 160 yet I feel strong. I think my cardiovascular system is finally reaping the rewards of all my training and it feels good.  Now I just have to be careful not to overdo it so my skeletal and muscular systems don't break down.

Zwift 30 minutes solo then an hour riding with Blake for a total of a little over 28 miles.

90 minute 4000m swim.  Felt pretty good.  It's nice to know I will at least finish the swim part of the IM!

Zwift 13 miles, I was going to do a group workout but my legs said otherwise so I just rode.

8 easy miles on the TM, no aches or pains.

I sat in the hot tub tonight while watching a CE course. 

90 minute 4000 m swim. 
38 miles 2 hour Zwift ride. 
8 mile trail run. 
 

Then drove to Blake's house to do a long ride together tomorrow. 

60 mile ride with Blake to the beach and back. It was a bit chilly and windy but overall was pretty easy on the legs. It's my shoulders that need more time in the aero bars. They were sore by the end. 

I'm going to try and make this week a long week, then do a recovery week next week ending with the Havasu Tri which is olympic length.

90 minute 4000 m swim, felt really good.

2 hours Zwifting for 40 miles. One category B race mixed in there that I did pretty well. 

9 miles nice and easy down through Rotary Park by the lake on a beautiful morning.  Legs felt good the whole run, but now that it is over I have the slightest niggle in my left calf.  Hopefully it will be fine by Thursday when I run again.

34 miles on Zwift. 90 minutes 

I slept in this morning because my body just felt tired.  I did sit in the hot tub for a good half hour.

Tonight I did a 40 minute Zwift rid for 14 miles.

90 minute swim, felt really good, probably because of the extra day of rest between swims.

I was up sick most the night then spent a lot of the day sleeping. Hopefully I feel better tomorrow. 

I'm a little better today but still not good enough to put in a solid workout. 

I finally felt good enough to exercise this morning.  I did take it easy with a nice steady paced 45 minute swim.

16 mile Zwift race.  I didn't have the normal energy I have for these Monday night races but it felt good to push hard for a bit.

I felt a lot better this morning even than yesterday, although I'm still not 100%.  I did a 5 mile run outside. It was a beautiful morning and it felt really good. 

Last night I didn't feel well at all, then I was up coughing for a few hours.  I just slept in this morning and I still don't feel quite right.  This is a doozy of a cold.

I slept sooooo much better last night.  I didn't even get up once and I don't remember coughing at all.  I therefore felt rested this morning.

I did a Zwift work out that pushed me a bit to ride hard but not too long.  It ended up being about 12 miles.  

Hopefully I will be close to feeling 100% on Saturday for the Tri.

1 mile lake swim to get ready for the race tomorrow. Followed with 2 mile easy run along the channel. 

Havasu Tri. 
 

Swim was a bit cold but not bad. Swimming into the channel we were swimming directly into the sun and there were a lot of bodies so it started out rough, but once we turned around I settled in and swam well. 43 minutes. It was longer than it was supposed to be a bit over 2000m. 
Transition went fine then off on the bike. I was riding hard but going really slow. Everyone and I mean everyone was passing me. I thought my sickness was making me feel like this. I checked my tires but they weren't flat. I had checked my wheels before Thera e so I didn't think to check to make sure they were spinning freely. Final at about mile 7.5 I figured out the front brake had been bumped and was pushing on the rim. Once I fixed that I was back riding like normal and passed most everyone who had passed me early. I figure it cost me about 25 minutes and a lot of energy. Finished the bike in 1:24 but it was just not 21.2 miles. 
Transition to the run was quick and I ran a comfortable pace averaging 7:26/mile which made me happy. It was also a bit short 5.75 miles. 42 minutes. 
Overall it was fun and it was nice having Blake here to do it with. I wish I had figured out the brake thing earlier but I learned a good lesson and got in a better training session out of it!

Slept in a bit and then sat in the hot tub as a little recovery morning from the race Saturday.

I was going to do a Zwift ride but Lane asked me to go to the park and play soccer with him, so I did that instead. It was fun playing with him.  We played for about an hour.

Morning Zwift ride for a 67 minutes, with lots of climbing.  I'd say it was a 20 mile effort.  Felt good to push a bit after I got going.  Legs feel fully recovered from the tiatholon I did Saturday. 

60 minute swim at my parents' gym with a 50 m pool. I really liked that. Then a 15 mile ride on the indoor bike. 

I e got to get serious. My IM is less than 4 weeks out and the last 2 weeks I have done very little training. I'm finally feeling 100% from having even sick and my body seems 100% healthy from injuries so I'm going to give it on final push for the next 2 weeks then will move into taper mode. 
 

60 minute swim followed by a 3 mile run this morning. 

I was soooo tired last night, I fell to sleep around 7 so I naturally woke up early this morning.  I did a 90 minute Zwift ride for 28 miles and then a 3 mile TM run and still had time to lollygag getting ready and having breakfast before work.

60 minute swim. I felt like I was swimming faster than normal but my watch said otherwise.  Just my normal pace.

Then 6 mile run.  It was beautiful running along the lake and channel this morning.

I do feel a little off since my workout though...kind of week and and light headed.

19 mile Zwift ride followed by a 6 mile TM run.  I felt much better at the end of my run today than I did yesterday.

2 mile lake swim. It took my a bit to get my goggles to stop leaking but then I had a good swim. 58 minutes. 
100 mile ride right after the swim. I was definitely tired after the ride but I wasn't completely spent. I still had energy to get some tho done that was needed to do without feeling bad. 

30 mile Saturday morning group ride.  I just hung on to the back as my legs were tired from yesterdays ride and they were pushing the pace pretty fast.

15 mile run and an easy pace right around 8:50 average pace.  Felt a lot better than I thought it would.

60 minute swim at nice comfortable effort.

Imediately followed by a 6 mile run that started nice and easy around 8:30 pace and turned into a progression run with each mile getting faster and the last one being just under 7:30 pace.

I wasn't sure how my legs would feel this morning and my guads were still a bit sore but overall I felt pretty strong on my run.  Thank goodness for the day of rest yesterday.

22 mile Zift ride followed by 6 mile TM run.

I am really feeling good lately, hopefully peaking at the right time.  It always scares me when I start feeling like this, because quite often this is when I get an injury.  I'm hoping this time is different and I go into race day feeling 100%.  I've been taking creatine as part of my recovery drink every day for about a month.  I'm not sure but maybe that is really making a difference.

24 more Zwift miles with Blake tonight at a moderate to easy effort. 

I slept in a bit this morning and boy did it feel good!  Then I did a 60 minute swim which also felt really good, but I don't know how far I went because I forgot my watch.

I got up early to get in a long run before work this morning.  It was a bit breezey and cool but not bad for a long slow run.  I averaged just under 9 minute miles and felt pretty strong until around my 17.  By the time I hit 18 I could tell I might end up with a calf problem if I continued on, so I stopped there instead of finishing 20 as planned.  I feel pretty good afterwards and my calvess, while tired, don't seem to be injured.  Hopefully they stay that way throughout the day.  Tomorrow I'll be doing a lake swim and a long bike; Saturday Lane and I will be skiing all day; and Sunday is always my rest day, so I won't be running again until Monday. That is probably a good thing to help my calves recover well.

2 mile lake swim. Felt good. 
Then 70 mile ride. Averaged 19.2 mph 

Tomorrow Lane and I are skiing. Should make for a nice recovery day. 

I spent the day skiing with Lane at Brian Head.  It was one of the most beautiful ski days I have ever had and we had a lot of fun. Lane has really improved in his skiing and his skiing confidence. 

I set my alarm last night but I forgot to turn it on, so I slept in a bit, and only had time for a swim...60 minutes. I felt strong and was a bit faster than usual.  

I was planning on running after the swim but didn't have time.  Not sure if I'll do the run tonight or just wait until tomorrow.

Last night I sat in the hot tub for 30 minutes and it felt really nice.  I think I'm going to try and do that each night until my IM to try and heat/humidity adapt for Houston's weather.  

This morning I ran 6 miles down by the lake and along the channel.  That has become my new favorite run.  It is so pretty down there and there are pleanty of people out and about walking and running.  It is just so nice first thing in the morning with the sun rising.

1 hour zwift ride with Blake for 22.5 miles then sat in the hot tub for 25 minutes.

1 hour swim.  It was my fastest pace for an hour swim since last year before my IM.  Looks like my swim is peaking at the right time!

30 minutes in the hot tub tonight, felt nice.

6 slow miles by the lake this morning.  My legs felt tired for some reason even though I haven't done as much as usual this week. 

1 mile swim in a very choppy lake due to high winds. Surprisingly I was about my normal pace even battling the waves. 
I didn't feel like battling the wind on my bike so I did a 40 mile Zwift ride after the swim. 
30 minutes in the hot tub tonight. 

I wanted to do some afternoon training when it was hotter and just later in the day since the IM will goal the way through the day and likely into the night. 
25 mile bike after lunch followed by a 6 mile run. 89 degrees and sunny. 
Hopefully it will be cooler and cloudy in Houston next week. 
Hot tub tonight. 

As I was backing out of the garage this morning, I wasn't paying attention and I clipped my sideview mirror and dinged it up pretty good.  That was not a great start to my week.  Hopefully things will just get better and better as the week goes on.  It is race week!

I swam well for 30 minutes averaging a faster pace than normal and feeling realy good.  Then I did an easy 3 mile run along the lake and channel.  I had a little tightness in my left glut and calf but is seemed to work itself out.  

I sat in the hot tub for 30 minutes tonight while I watched the Astros game.. It felt nice.  My left calf felt off for most of the day.  Nothing bad, just off.

Morning...20 minute, 8 mile Zift ride followed by some stretching, then 25 minutes in the hot tub.  Left calf still feels a bit off.  

30 minute Zwift ride with Blake, about 12 miles then sat in the hot tub for about 25 mintues.

30 minute pool swim, felt realy good like I did on Monday.  Then, I wasn't sure about my calf so I started out waking for a mile and then ran back graudually increasing my pace.  My calf felt perfect during the run and still feels 100% right now.  I'm excited to feel so good heading into race weekend.  I'll sit in the hot tub tonight after I pack.  I have to leave at 2:00 am tomorrow to catch my 6 am flight out of Vegas.  It's going to be a long day.

Texas Ironman. 

Great swim  1:16

Good bike 6:20 

Terrible run. Only made it 6 miles before my stomach gave out on me again. I don't know what else to try. I was physically feeling amazing as far as muscles and cardio go but my stomach was terrible and brought me to another early finish. I'm done with long races. I'm going to keep it to half marathons and shorter and Olympic triathlons and shorter. 

I took a recovery day today even though I don't feel even a little bit sore from the IM. 
I did sit in the hot tub for 20 minutes. It felt really nice. 

Another recovery day sitting in the hot tub.  This lazy life could get nice, a little too fast.  I need to get back to some exercising tomorrow.

Hot tub again. 

Today I got back to exercising. And it felt great. 
I did core work and upper body weights. Also ran 1 mile on TM alternating 1 minute easy with 30 seconds fast. Legs felt 100%
I'm going to start working on speed and full body weight training for a while. 

30 minute swim followed by 3 mile lake side run.  It was a nice morning and it felt good to start the day with a little exercise after taking last week off mostly.

I slept in a bit this morning which felt nice, then I got in a 20 mile Zwift ride.

The missing plates from my new cable/smith machine should arrive today.  Hopefully I can finish getting it mostly put together tonight.

I used my new weight machine today to get in a nice upper body and core workout. 

Lower body weights and core.

I think my glutes may be sore tomorrow.

30 minute swim at a really good pace for me even though I kept having to stop briefly and adjust my googles because they were leaking. 
 

Then a 3 mile run by the lake and channel. 

13 mile Zwift workout ride. 
Upper body weights. 
Core 

I started with a little stretching and some core.  Then did some light lower body cable work. Then did 1 mile on the TM with five 20 second sprints.  That got me breathing hard!  Then did some heavier lower body work on the smith machine.  I mixed in core work throughout and finished with some core work as well.

Evening Zwift workout ride.  It was a tough one.  I almost didn't finish the last 2 hard efforts but I dug deep and made it though.  14 miles 

30 minute swim followed by 3 mile run.  I felt like I was swimming and running faster than I actually was, but I did maintain a decent pace on both.

Upper body weights and core.

Feeling more ripped than I have in a long time.

Warm up with 4 mile Zwift ride.

Lower body weighs.

Core

1 mile TM run with 5 20 second sprints.

32 minute open water swim. First lake swim of the year without the wetsuit. It was a bit chilly at first but then I warmed up. I'm definitely a bit slower without the wetsuit as well. 
Then 6 mile run through Rotary Park and along the channel. 

I started the morning with a nice Zwift workout totaling 27 miles while watching some EPL. 
Then I had to go to a thing with Lane's swim team where Lezak the Olympic swimmer talked with the kids. It was pretty cool. 
 

Then I got in an upper body and core workout in the afternoon while I spoke with Chase on the phone through the AirPods. 

I tried to warm up on my indoor bike, but it wasn't working correctly and just spun super easy and I couldn't control the resistance. I unplugged it and am going to put new batteries in the power meters and see if I can make it work tonight.

Then I did lower body weights with a 1 mile TM run with five 20-second runs mixed in and some core work. 

I was going to get up early and do track work with the running club, but I didn't sleep great last night, so I slept in a bit and did my normal Tuesday morning routine.

1 mile lake swim

3 mile run by the lake.

My swim was very solid this morning.  I think I may actually be improving as a swimmer. 

Started the morning with pilates.  First pilates in a while. It felt nice.

Then upper body weights.

3 mile zwift warm up ride.

Light lower body weights.

TM 1.25 miles easy with a 20 second sprint every 2 minutes x 5.

Heavy lower body weights with core mixed in.

I got up early since I had to leave for Vegas at 7:30 this morning. I had time for a 1 mile lake swim on a choppy morning and a 3 mile run at a faster clip than I have been running. 

25 mile Zwift ride then upper body and core. 

It's my 52nd birthday today.  When I woke up this morning I thought about just staying in bed for a while but after laying there a few minutes I got up and headed down to my gym.  I did take it easier than normal today which felt nice.  I started with 30 minutes of pilates then did a lighter version of lower body weights then usual.

I joined up with the local running club for track work this morning.  Most of them just wanted to take it easy today but Tommy did 3 x 400 m at a good clip with me after having done a couple miles warm up and then we did a little cool down for a total of 5 miles.

After I went down to the lake and did my normal swim.  My googles fogged up though and I overshot my finish so I swam maybe a quarter mile farther than usual so I'll call it 1.2 miles.

11 mile zwift workout ride

Upper body weights and core.

I was feeling a bit tired this morning so didn't lift as heavy as I usually do.

10 minute warm up on indoor bike, 3 miles.  

Lower body weights

Core

10 minute TM run  with five 20-second spints, 1.25 miles.

2 mile wavey swim. I'm getting better at swimming in the choppy waves on windy days. It's actually kind of fun even though it is more challenging. 
 

6 mile run by the lake. 

3 mile warm up on indoor bike. Then upper body and core. 
 

It was an easier day than usual since we are in Phoenix for Memorial Day weekend, just relaxing and playing at a Resort with Cade and Lane. 

It was a fun weekend as a family in Phoenix.  We had to check out by 11 this morning. I thought about exercising but then just relaxed instead.  After eating like crap all weekend I'm ready to get back to eating healthy again.

I had my annual physical this morning so wasn't able to exercise. 
This evening I did lower body and core work and 10 minutes on the TM with 5 20-second sprints thrown in then did an hour Zwift ride with Blake, 24 miles. 

Upper body weights and core this morning. I thought about swimming but yesterday there were reports of an alligator in the lake. Now their saying they don't think it was an alligator. I sure hope not. 

I slept in again today. I was really tired but I'm felt refreshed all day so that's good!

After dinner I did a 3 mile indoor bike warm up then lower body weights going heavy and core and 10 minutes on the TM with 5 10 second sprints totaling 1.25 miles. 

I had a really good 2 mile lake swim this morning. No alligators!

3 mile run afterwards pushing the pace a bit  

Then I went straight to the office to follow up on a patient I removed metal from his eye yesterday. It looked great. Then I went home and moved some rock for landscaping for about an hour. 
 

Now I plan on relaxing the rest of the day!

Upper body and core. Then 15 mile Zwift ride. 

It was one of those morninings where I wasn't sure if I wanted to get out of bed and start a new week.  I'm glad I finally forced myself up and went for a lake swim.  The water was glass this morning for the first time in a long while.  Since I did lolly gag in bed I only had time for one mile, but it was nice.

After doing a little work on our backyard garden area moving rocks and planting plants I did a light lower body workout with some core work.

I was going to get up and do track work with the running club but I just didn't feel like it so I slept in a bit then hopped on my TM.  Unfortunately my right calf started to feel strained about 2 miles into the run so I stopped and did some core work.  

22 mile zwift ride with Blake.

Upper body and core

10 minute indoor bike warm up then lower body and core.

My right calf still is mildly strained from Tuesday morning's run so I took it light on the calf raises.  Hopefully I'll be back running on it soon. 

I got up and did a one mile lake swim before spending the rest of the day on the lake with the family. I did do some knee boarding which was a pretty good workout. 

14 mile Zwift ride. Then upper body and core. 

Lower body and core

2 mile lakeswim just under 59 minutes. Then 1 mile run. This morning. 
 

40 minute tabata indoor bike workout tonight. 

I woke up with an ear ache and didn't feel much like working out, but I did do a little core, a 10 minute jumpe rope and a 1 mile TM run with 4 20-second sprints. Maybe I'll feel up to some weight training tonight.

Did an lighter than usual upper body workout tonight just using cable machine.

Lighter than usual lower body work out with some core work using cable machine.  Then sat in the hot tub for a while.

2 mile lake swim then 2 mile run. I wanted to run 6 miles but my right calf just didn't feel right so I stopped at 2. 

15 mile Zwift ride then upper body and core work. I can tell the weight lifting is transforming my body because my shirts are fitting tight in the chest and arms. 

It was windy this morning making for a more adventurous swim than usual.  It also slowed me down a bit . 2 mile swim 61 minutes.  It was fun though and I am swimming in the large chop with a lot more confidence than I used to.  I'm riding with Blake tonight.

20 mile Zwift ride with Blake. 

I got up at 2 am to take Cade to the airport to head to the Mexico MTC today so I was very tired all day.  I did do a lower body and core workout.  Unfortunately I tweaked my right achilles doing calf railes.  Nothing to bad I hope.  I did go play pickle ball with Chase and Lane in the afternoon and it didn't bother me much until I was done playing. 

Upper body and core work this morning even though I didn't feel like getting out of bed.

Right achilles is still feeling off, unfortunately that means I probably won't get to run this week.  I did start taking my MSM again this morning.  Usually that helps a lot when have achilles problems.

I played pickle ball with Chase again tonight for about 90 minutes. Fun!

I was really tired yesterday so I took a rest day. 
I felt better this morning. 2 mile lake swim 56 minutes, my fastest ever. 
Then lower body and core workout. 

Pickle ball with Chase then upper body and core. 

1 mile swim in morning. 
Lower body and ladders in pm. 
 

Upper body and cor in am. 
20 mile Zwift ride with Blake in pm. 

Rest day. 

1/2 mile warm up walk on TM

Lower body weights.

Core work.

Tonight Chase and I are planning on playing pickle ball.

Core. 
5 mile trail run with John. 
upper body weights 

3 easy miles on the TM, trying to get my body back into my routine after a week of vacation.

1 easy mile on TM.  Core work, stretching, and pushups.  That's all I felt like doing this morning.  I'm riding with Blake tonight though.

20 mile ride with Blake.

20 mile ride with Blake.

I have not been doing my normal exercise lately.  I'm definitely starting to feel it.  Chase and I have been playing pickle ball in the evenings so at least I've been doing that a few nights per week.  He's leaving back for school at the end of this week so I'll need to get back to my normal exercise routine.  It's been a nice break I guess though.

It's time to start getting back into shape after taking most of the month of July off.  I started off nice and easy this morning with a slow 30 minute swim followed by a slow 2 mile TM run then some light core work.

Core work then a 20 mile Zwift ride with Blake. 

1 mile lake swim.  It was nice getting back in the lake, so much better than the pool swim I did Monday.

2 mile TM run a smidge faster than I did on Monday.

Feeling lazy this morning, but I did go down to the gym and do some good core work.

I took my truck in for an oil change and ran home this morning. 3 east miles. 
Then I did a light upper body workout and some core work. 

1 mile lake swim then 2 mile TM run.  Was a great way to start the day.

20 mile Zwift ride with Blake. 

1 mile lake swim.  The water was a bit cooler this morning.  Felt nice.  Then 2 mile TM run.

20 mile Zwift ride to start off the day.

2 easy miles up in Utah with nice cool weather 

3 miles on TM then core in am.

10 mile zwift ride in pm.

1 mile swim.  I was a bit slow this morning compared to normal.

3 easy miles on TM in morning  with core work  

20 mile swift ride with Blake tonight. 

1 mile lake swim back to my normal pace. 

4 mile TM run nice and easy. Then core. Then a 2 mile cool down indoor bike   
 

I'm trying to slowly build running miles to see if I can get past my chronic calf problems I've had the last few years. We'll see. If not I'll just keep swimming and biking a lot. 

20 mile Zwift ride

It was too stormy out to swim in the lake and I had a teeth cleaning appointment this morning so I just ran.  I did go outside since it is cooler from the storm.  4 miles very slow.

I got up and headed to the lake for a morning swim but when I got there I realized I forgot my swim bag so didn't have goggles, so I went home and did a 2 mile TM walk and some core work.  I'll try the swim again tomorrow.

I remembered my swim gear this morning, except my watch. 1 mile. No clue how fast then came home and did some core work. 
 

4 mile TM run tonight. 

2 mile TM walk with weighted vest then some stretching. 
 

20 mile Zwift ride tonight. 

I worked up the courage to go play pickleball with the random people at the courts. It was really fun. As usual my serve failed me until I got really warmed up and then I did pretty well. It was hot but I played for 2 hours. Then I came home and jumped rope for 10 minutes. 

I helped with a move this morning for a couple hours, then later in the day 
 

20 mile Zwift ride. My legs were still noticeably tired fro Thursday's ride. 

1 mile swim with a bit of chop. Always fun to add that extr degree of difficulty. 
10 minutes jumping rope and 10 minutes of short fast drills. 
I decided to participate in the BYU Soccer Alumni weekend which is September 15-16. I need to get into soccer shape so I've gotta start doing more sprinting and changing directions. I've only got a few weeks. Luckily my cardio is already there. 

4 mile slow run on the TM followed by some core work in am.

20 mile Zwift ride with Blake in pm.

1 mile lake swim. The water was smoother this morning and I was faster.

Lake day!  Did some knee boarding and wake boarding.  Lots of fun.

Pickle ball.  Core work.

Pickleball.

Pickle ball.

1 mile swim, 10 minutes doing sprints and change of direction running.

20 minutes of sprints and change of direction running some of it with a soccer ball.  Then some core.

1 mile lake swim then 10 minutes of sprints and change of direction running.

I practiced my pickle ball serve for about an hour. Not sure why I'm so bad at serving. 
Then I did 20 minutes of sprint and change of direction training some of it with a soccer ball. 
This afternoon Doone and I did a little hike in the Hualapai mountains also. 

Pickle ball for an hour. Then 20 minutes sprints and change of direction with a soccer ball. 

30 minutes running with the soccer ball, changing directions and some sprinting without the ball.

1 mile TM walk then core work.

23 minutes running and changing direction, a lot with a soccer ball, and some sprints.

Soccer weekend is coming up!

I tried to play it smart this morning and just did a 2 mile TM walk then some core work.  I finished off with some stretching and while stretching my right calf felt a little pain. Now it hurts a bit.  I think it is one of those things that will feel fine by tomorrow, but really?  I have done all this sprint training to get ready for the soccer this weekend and have had no problems and then today after a walk and some light stretching I have a niggle.  That just seems to be how my athletic life has gone the last decade.  Fingers crossed that it feels better by tomorrow night.

I went to the alumni soccer event and had a blast.  My calf held up and I played rather well.  It was good to see a few old teammates and it was great to play again.  I think I'll try and go again next year. We played for a couple hours.  My legs and lungs were shot be the end.  

I ran an easy mile plus then did some sprinting.  Then I did a light upper body and core workout.  Nice way to start the day.

20 mile Zwift ride with Blake, I didn't ride very hard tonight.

1 mile lake swim.  The water is starting to cool down a bit, but it felt really nice after I got going.

3.5 mile easy run down to the marina and back then 1/2 mile of sprints.

Then light upper body and core workout.

A speed work Zwift workout for 30 minutes.  10 miles

30 minute lake swim. 1 mile. 
Then pickle ball. 
 

4 miles on the TM with about 1/2 mile of that doing sprints. Then upper body and core. 

4 easy miles then 1/2 mile of spints.  Then a light upper body and core workout.

The weather is cooling down a bit and I wimped out on going to the lake to swim this morning even though it was a beautiful morning.  I did do a 1 mile TM walk and some core work though.

1 mile lake swim. Water is getting cooler. 

Another beautiful morning!  4.5 miles nice and slow enjoying the morning, then 1/2 mile of sprints, then upper body weights and core.

1 mile swim, pickle ball, and a few hours of yard work. 

20 mile Zwift ride, upper body, core, 4 easy miles on TM, then some more core. 

4 really nice and easy miles then 1/2 mile doing sprints, then upper body weights.

1 mile lake swim.  Water is starting to get colder.

Did a little core work while waiting to ride with Blake then 20 mile Zwift ride.

Rest day

4.7 miles easy then about half mile of sprints, then upper body weights.

Another beautiful morning.  This is the best time of the year for running.

2 mile lake swim. That is the first time I've swam that far since my IM. 

4.5 mile run with 1/2 mile sprints

I thought about staying in bed this morning, but I was done sleeping so I got up and once I was up my body went into cruise control and I headed to the lake for a 1 mile swim.  And, I'm glad I did.  It was beautiful down there this morning and I feel good for having done it.  Maybe I'll get in something else tonight while watching MNF.

2 mile walk with Doone around the resort then two mile easy run exploring a little farther. Then spent the day at the beach playing and relaxing. 

Scuba diving with Lane. I got wicked sea sick. Lasted for a good 4 hours after getting off the boat. 

Fun private boat excursion day. Did some snorkeling. Did not get sea sick. 

4 mile easy run this morning before starting off a relaxing beach day. 

5 mile morning run finishing with some sprints then upper body and core work. 

1 miles lake swim. Water still warm enough that no wetsuit needed!

10 mile zwift ride then some upper body and core.

1 mile lake swim followed by 3 mile run ending with sprints.

1 mile lake swim.  I wore my wetsuit for the first time this season.  I probably didn't need it.  The air was much cooler than the water, but I was warm.

5 mile easy run ending with sprints.

Upper body and core this morning

20 mile zwift ride with Blake tonight.

Nice easy run then was finishing up with my sprints.  I usually do 5 sprints of about 100 m.  On the 3rd one I felt a twing in my left hamstring, so I stopped.  It is a bit sore.  I definitely pulled something, but it is mild.  Hopefully won't keep me down long.