Create.

Sprint at the gym (with a bit of extra running) ~

bike: 20K (random L5/41:55 - a little slower than it should have been)

run: 5K (22:20 - very happy with this time)

+ 2.5 easy miles waiting for a lane to open up in the pool

swim: 750 meters (17:19) 

9.5 miles (8 miles with Ry, AP 8:47 and 1.5 miles with Sophers and Olivers, AP, 9:05)

Ry took the morning off and so we slept in and then went for a run (after laying in bed chatting). We did not get out of the door until past 10:00 and it felt incredibly hot.  When we got home Sophia and Oliver bribed/tricked me!!!! They said ... "Hey Mom, how about a short run for a box of fudgesicles!" I responded, "Awesome!"  I wasn't thinking correctly and didn't realize until our short run was almost complete that they expected ME to buy the fudgesicles for THEM!!! LAME!!!! That 1.5 miles cost me $3.49 + tax! :) :) :)

I took everything easy today since I am going to do the entire swim and biking sections of the XTERRA tomorrow with Ashton and Jeff. They both have done the race before and are much better mountain bikers than I am. I just went and picked up a wet suit rental. This will be my first open water swim and I am sincerely very nervous. I also bought a tri-top and some biking shorts so that I will at least somewhat look the part if all else fails. But why in the world are tri-clothes so stinkin' expensive!!?? Lame.

bike: 10 miles (random L3, 36:57)

run: 4 miles, AP 8:34

I LOVE THE OLYMPICS!!!!! :) :) :)

Side note: There is this man in my neighborhood who is in his late 80s. Sophia (my 10 year old) and I usually go visit him about once a week to visit and help him with some neck pain. Anyway ... I missed last week. I now have a message on my home phone that says this: "Teena, will you tell me what time you will be on TV? I have been telling all of my friends that you are in the Olympics." He was DEAD serious!!! I need to go and refresh his memory. I once told him about Allie working towards an Olympic Trials Qualifying time. He must somehow have gotten that mixed up with me being in the Olympics. SO STINKIN' CUTE!!!! I love him!!!!

Possibly the hardest workout I have ever done. 

Met Ashton and Jeff to do the swim and mountain biking sections of the XTERRA long course at Snow Basin. This was my first open water swim ... and I STINK!!!! Seriously ... I was supposed to swim 1500 meters but ended up swimming roughly 1.5 miles because I can't swim in a stinkin' straight line in open water!!!! The boys could not stop laughing at me. I did get better at siting towards the end, but I definitely need some MAJOR work. As for the mountain biking ... I tell you, the course is absolutely brutal!! 3400 feet of climbing on an intimidating course. We took two breaks (about 5 minutes each) to down half of a clifbar (and breathe) during the biking portion and still it took everything out my legs. 

If I am able to survive this race it will be a major accomplishment. My only goal is to finish (and I am not just saying that). This is so out of my comfort zone and is going to be a major push. 

Have not been able to quench my hunger and thirst since we got off the mountain. CRAZY! 

I was planning on getting in a run tonight but I am far too tired. This might just have to substitute for my long run.  

16 miles on the TM watching the Olympic's Women's Marathon. It actually made the long run on the treadmill manageable. :) Body was definitely tired from yesterday's workout but no pain other than fatigue. :) AP 8:28. 

Woke up this morning feeling super tired. Went back and forth on whether or not to workout. Decided to take an active recovery day.

morning: 

Bike: 30 minutes, super easy

Run: 2 recovery miles by myself and then 5K with Sophers and Sherm (Oliver) in 31:12. 

evening:

1200 meter swim

* We got Payton a Gold's Gym membership this evening. I love it!! Now there is four of there! :) :) :) 

Gym with Rylee and Payton :) :) :) 

8 miles: 1 @ 8:34 then 6 @ 8:00 with 2% incline then 1 @ 8:34

* I didn't think the incline would affect me as much as it did, but it was pretty stinkin' hard. 

ST: Upper body 

Run 1: 2 miles with Sophers and Sherm (AP 9:54)

Bike: 90 minutes: Tough ride. (Hills Plus/Around the World -- 60 min @ L13, 20 min @ L18, then 10 cooldown minutes. 15.15 miles.)

Run 2: 4 miles, AP 8:34

My legs feel noodlesque.  

Yassos today.

2 wu miles, 7 x 800s @ 3:20 with 400 jog between then 1 x 800 @ 3:15, 2.25 cd miles.

So, this article says Yassos is a horrible way to predict a marathon time: http://www.hillrunner.com/articles/article.php/yasso_800s

What is everyone else's experience with Yassos? It seems in the past I have really enjoyed my Yasso workouts, which I generally would start 2-3 months before a marathon and do every other week. Thoughts? 

Fun morning.

5K (28:27) with Sophers. That girl is SO much fun to run with. We ran the Sizzler loop. The first two miles were in the high 9s. With one mile to go I said to Sophers, "We only have one mile left ... what pace do you want to run?" She replied, "My pace." I asked, "What pace is that?" She looked at me and said, "Whatever pace I feel like." She then took off. Our last mile clicked in at 7:43. Mind you, she is just a tiny little thing: 10 years old, 4'3" and 57 pounds. That girl is AWESOME!!!!  

Bike: 30 minutes (easy, random L4, ~7.5 miles)

Swim: 1200 meters (nice and easy) 

17 miles --- 

16 miles on the JRP (15 miles, AP 7:51, then cool down mile. First 10 miles were with JohnnyV and Josh -- it was wonderful running with them, I don't think I would have run as hard otherwise). Effort felt like half marathon effort (even though it was about the pace I want my marathon pace to be). In short ... I have some work to do between now and SGM.

1 more cool down mile with Sophia and Livvy when I got home. :) 

My legs are pretty tired. I feel like I had some really solid workouts this week. Ready for a couple of easier days now. :) :) :) 

80 minute mountain biking with Ry in Corner Canyon :)

My new favorite commercial!!!! :)

9.1 miles 

5K with Sophers in 27:19/AP 8:49 (which is a new PR for her). Sizzler's Loop. She is so cute ... she takes it relatively easy the first two miles and then kills the last 1.1 mile. Granted, today we stopped at the 2 mile mark so that she could use the restroom in the gas station on the corner (so she was rested a bit) but she still owned it big time! Her (our) splits were: 9:39, 9:36, 7:19!!!! 

1 mile with Oliver, AP 9:27

5 miles by my lonesome, AP 8:34

Swim: 800 meters swim, 18:36

Happy Monday, All! :) 

Hill work:

10 miles (1 easy, 6 @ 8:00 on 2% incline, 1 easy, 1 @ 8:00 on 3% incline, 1 easy)

I counted the hills as marathon pace because they absolutely did not feel like easy miles.  

3.5 miles with Ry and Sophers (2 easy, 1 threshold: AP 9:13)  :) 

70 minutes mtn biking in Corner Canyon with Ry :)

* Off to Park City for a few days to celebrate our 16th Anniversary. :) :) :)

3 hour mountain bike ride with Ry on the Mid-Mountain Trail by Deer Valley. It was only supposed to be a 2 hour ride but we missed a turn. :)

6.05 running miles after we got back to the condo and I had two big bowls of cereal. I was starving after the mountain biking. I have no idea how I am going to do the XTERRA because the mid-mountain trail is not nearly as strenuous and yet my legs felt like lead when I was running. It is quite funny because when I originally got talked into doing the XTERRA my goal was to beat the two guys who talked me into this race. It wasn't long after that when I changed my goal from beating them to finishing in the top 50% of females. Then after beginning the training and riding the XTERRA long course I changed my goal to not being dead last. Now my only goal is to complete it. Plus ... I am pretty sure that the last person gets the biggest cheers! (Probably from all the XTERRA personnel who are relieved that they can now go home. Regardless ... they are screaming, clapping and giving you high fives, right?! :) 

LOVING spending time with Ry in beautiful Park City! :) 

Just a super relaxing and fun day! 

* Food

* Golf

* Nap

* More food

* Hot tub

* More food  

LOVING Park City with Ry! :) 

Very happy with this race. :)

Condo alarm did not go off. Woke up on my own a little past six o'clock and said, "Holy Crap! It's a little past six o'clock!" Threw on some running clothes and arrived just in time to find Smooth before she was off!!! I also was lucky enough to see a bunch of others (Maynard, Rob, Kelli, Rachel, Karen, Bill) ... very cool. :)

Next thing I knew I was running the Half. :)

To keep it simple the plan was to really try and run my dream pace for SGM (which meant I really wanted to come in under 1:40 but would have been happy with anything under a 1:43). I ran hard. Not to the point that I ever felt sick but hard. It was perfect and I felt great. Ideally with SGM's net downhill I will be able to hold this for 26.2. That may be too lofty of a goal ... but who cares ... I am going to try. :)

Unlike Kelli I was REALLY hoping that the overall three would not have been included in the AG awards because I really like shiny things and the only time I get them is when they take the overall three out.  But alas, it was not to be.

Another one of the GREAT things about running the half is being able to see everyone finish the full! It was awesome seeing Kelli, Fly, Smooth and her girls (RAD and Karen)!

Finished the day with golf at Wasatch Mountain and dinner at Tarahumara (had to eat there ... Born to Run ... it was EXCELLENT)! :)

Good times!!! :) :) :)

Maynard (Bradley) after a PCM PR :)

Fly being knighted! :)

Kelli and Scott! SO CUTE!! :)

RAD and Smooth!! Did they really run a marathon? They look AWESOME! :)

Me. :) 

2 wonderful hours of mountain biking with Ry. Mid-mountain trail -> John's 99 -> Little Chief -> Mid-mountain again. Absolutely BEAUTIFUL!! We took the ride nice and easy and enjoyed every minute. :) :) :)

Home again, home again, jig-a-jig-jig. 

Fall semester starts tomorrow. I just looked at my schedule ... nothing that I am jumping for joy over but who knows:

Integumentary Mgmt. 

Cardiopulmonary Mgmt. (lecture and lab)

Motor Control (lecture and lab)

Professional Practice II

Special Topics

Pharmacotherapeutics

Doctoral Seminar II

I sure am going to miss the clinic this semester. :(  

Bike: 20 minutes/Hills L15/3.33 miles

Run: 7.5 miles, AP 8:19 

8 miles

- 5 miles by my lonesome on the JRP, AP 8:06

- 5K with Sophers who set a new 5K PR again: 27:04! Sizzler Loop (9:43, 9:12, 7:25, :44).

*********

I think I am getting the flu or something. My stomach started hurting last night and today (now and during my run) I felt super clammy and light-headed. Blah. 

9 miles, Yasso day.

1 wu (8:57), 9 x 800 meters @ 3:20 with 400 meters jog between each 800 meters. 1.5 cd (8:57).

Wanted to swim but all the lanes were double occupied and I didn't have time to wait. :( 

Bike: 10 miles/random L10/51:06

Run: 6 miles, AP 8:34

Swim: 1 mile, 38:xx

PM

4 miles with Sophers (Ry ran 3 of those miles with us), AP 9:45. Sophia did AWESOME! She was running very relaxed and we talked the whole time. It was wonderful. :) 

Bike: 45 minutes/12.2 miles/random L5

Run: 4.5 easy 

Had to start my run this morning super early since I need to be at Wasatch Running to tape people as part of a KT tape promotion. In other words, if anyone needs and/or wants a free taping job this morning stop by Wasatch Running between 8-11:00 or so. :) :) :)

6 miles on the TM (too scary outside by myself so early), AP 8:20

then directly following

11 miles on the JRP with JohnnyV (leaving my house at 5:20), AP 8:06

Great run. Feeling good. :) 

Run: 12 miles

* 4 miles with Sophia and Ry (AP 9:36) :) :) :) and 8 miles by my lonesome (6 miles at 7:29 and 2 cool down miles).

Bike:  30 minutes (Hills L15, 5.1 miles)

Happy Monday, All. :) 

7.5 easy miles

AM 

Run #1: 3.1 miles with Sophers, AP 8:56 :)

Bike: 10 miles, Random L10, 47:45

Run #2: 7 miles, AP 7:35

* I am feeling kind of tired but have no pains or niggles.  :)

PM

Swim: 1 mile, 38:24 

AM 

8 miles on the JRP, AP 8:24

PM

3 miles, AP 10:00 

** I can definitely feel the tiredness of the higher mileage in my legs. I suppose that is the point at this juncture.  :)

2.5 miles with Sophers, AP 8:25.

Sophia chose to shorten the distance but run faster than usual. She is becoming such a great runner!! Shortened Sizzler Loop. Also, if anyone has any suggestions on training philosophies for http://sophia.fastrunningblog.com/  I would love to hear them. She wants to compete in the 400-meter (she has only raced that distance twice) and the 1500-meter beginning in Spring (she will be 11 by then). Her best 1500 meter time is 6:31. I think she could beat that right now though. I need to take her to the track one of these upcoming days.

7.5 miles by my lonesome on the JRP, AP 8:27.

** R PF tight and bit uncomfortable. Nike Frees? I only ran 3 miles in them last night and it was very slow. Really? Weird.