On the road to BOSTON!

Went out for a 26 mile bike ride @ approx. 16 mph-mountain bike- then our for 3.5 mile run @ 7:50 pace

3.6 mile run @ 8:34 pace followed by a 18.6 mile bike ride @ 1:13 then 2.6 miles running @ 7:13 pace

19 mile bike ride

39 mile bike ride (mountain bike on the road) Started out 90 degrees and finished at 100. I am continuing to use the bike to help my speed on turnover. Also resting the shin. I am doing some exercises for the shins to strengthen them while resting.....at least the shins.

3:50am run  slow but enjoyed it. It was very warm this morning. I took advantage of every sprinkler in St. George as I was running. Stopped at the finish of SGM and got a good dose of sprinkler...dripping wet. Made my way down to the bike path, Bloomington and went and sat in the Virgin River......very refreshing!

5 easy miles working on running properly and taking it easy on the shin. The exercises have been working great and I can get through my run without pain. Just need to build slowly and smart.

Got out for a second run after dark- still 100 out! After the run I stayed outside and sweated like crazy......but it did feel good getting out- 8:31 pace- non-stop.....this is a big milestone for me.I have been having the hardest time staying motivated to keep running without taking a walk break.

easy run

Yesterday I had my lower legs scraped and had a deep tissue massage. This mornings run felt good- Nice and cool for once. 9:19 warmup- 8:02- 7:41- 7:03- 6:35---7:45 average

Did a long bike ride getting 62 miles in this morning- may go for a run or another bike this afternoon when it gets real hot!

Went out for a 3rd bike ride (13 more miles ) when it was 109 degrees and a bit windy- good workout!

Ran the SGM course. Went up with Mike the big foot, Bill the wild bull and Ruthi the speedster. Mike and Bill went for 20 and Ruth and I went for 13. She wanted to run some slow miles....8:00- 8:30. We ended up with 7:40 average. She is a task master...pushing me up each hill not letting me take it easy....THANKS Ruth! This is a run that I really needed to help build some confidence...Legs felt pretty trashed after the big biking day yesterday especially heading up the hills.

8:30/ 8:11/ 8:03/ 8:06/ 7:34/ 7:38/ 7:23/ 7:24/ 7:24/ 7:27/ 7:30/ 7:13/ 7:06

1st mile + was up hill then we settled in pretty good to Diamond Valley. Picking up the pace a bit with the downhill... suprising to me that the pace stayed even through the hills at Winchester and the couple other hills after that. I loved that the pace picked up at the end, overall this was a great training run for me.

10 mile bike- first 5 out at 13 mph..taking it easy, the legs were sore from the weekend run. On the return 5 I pushed it harder trying to catch some road bikers....didn't catch them but stayed even with them. That leg was 17 mph. Then changed shoes and went for a run, 3 1/2 miles at 8:20 pace. First mile was 8:52...legs very tired then moved the final 2 1/2 at 8:06 pace. Came home and had some time so I went back out for 5 more miles on the bike-

19 mile bike- 15.5 mph then 3.50 mile run @ 8:12 pace

same 19 mile bike as yesterday but at 16.25 mph- pushed harder today to get a better workout. First 7 1/4 miles were at 13 mph up many hills so that last 12 I had to push pretty hard to move the overall average up.

Finished the bike and took off running- ran just short of 3 miles with a 7:20 pace. 8:10 / 6:46/ 6:47.

I love what the biking is doing for my overall running. My cadence is going up and the hills are much easier to keep a good pace on with the upper legs getting worked out on the bike- I have been considering buying a road bike but I think for now the mountain bike is giving me a great workout.

21 mile bike ride- took it a bit easier than yesterday. Wanting to let the leg muscles begin to heal from all the work the past few weeks. 15 1/4mph (mountain bike)

8 miles this morning. I did some warmup and cool down distance with speed walking- tryin to make sure that the shins stay feeling good:

8:51/ 8:00/ 7:47/ 7:49/ 6:48/ 6:21 average pace 7:36

the last two miles I ran .20 to.30 at a time with a slight recover walk-

Ran the Enterprise 10k this morning- great to see the bloggers kicking butt. Sorry guys for being such a wimp! Ran a 43:00 PR Still don't feel great about my running, had to take a few walk breaks after 4.50 miles. 6:19/ 6:36/ 6:42/ 7:19/ 7:49/ 7:51  7:06 average. After a pancake breakfast I rode my bike from the 10h start home by way of Gunlock - 48 miles averaged 18 miles per hour

Just downloaded my Garmin- made me sick- in the last 2.1 miles I walked 8 times adding up to 3:50 in walking time. So if I would have had the will to complete the stupid race and not be a wimp I should have ran under 40:00. When I was at the 4 mile mark I looked and thought I just might be able to and then I lost the will--------need to train better! At least I k=now know that it is possible if I could gut it up to break the 40 minute mark...someday

Slow miles running and walking. I wanting to warm up the hamstring and let the leg muscles be relaxed. Basically just went out to put minutes on my feet without any expectation of pace. I walked quite a bit but for today that was okay. Still pretty sore from the 48 miles bike after the 10k.

24 mile bike this morning- the quads are starting to feel better- ran into the big 'circle' this morning- Clyde, Dave, James, Logan, Steve and Bill. They looked pretty spent...I am glad I was on the bike this morning....back to running in the morning!

 easy miles 8:20 pace- very humid 11.20 miles after11pm slow 8:45 pace--- hard to see at night had to keep the pace slower

Out at 3:30 for 6 1/2 miles before heading to Ogden...moving my daughter.....very humid this morning but a refreshing 78 degrees  slow pace because of the darkness 8:50 pace