Why I Oughta!!!

For lunch I did P90X with Cathy.  We did Chest, Shoulders, Triceps, and Ab RipperX.  I rode my Mtn bike back to work.  After dinner the family went to the pool for a swim.  After my 1 mile swim I ran in the dark an easy around bloomington, out the back through tonaquint, up to bluff, around to the dixie center, back down the virgin river trail to bloomington and home. Felt good!!

Mile Splits: 9:28, 9:07, 8:54, 8:43, 8:19, 8:58, 8:40, 8:27, 8:23, 8:20, & last 0.6 miles at a 8:17 pace.

I ran an easy with Hyrum for 2 miles at lunch.  This was his fastest time yet of 18:51.  He was very pleased with himself!

At the track, I ran with the triclub for a little speed work.

Speedwork with the triclub

1 mile warm-up
4X100 with a 300 meter recovery (about 20 sec each)
2X200 with a 200 meter recovery (38 and 39 sec)
6X800 with a 400 meter recovery (3:15, 3:18, 3:22, 3:14, 3:14, 3:10)
2.5 mile cool down

Ran easy with Cathy around the loop this evening. ave pace 9:15

Swam 1 mile at the City pool.

Ran from the Mall to home after the Kids piano and voice recital.  Mostly all downhill, then the last 4 miles were flat and slight rolling hills.  I felt strong during the whole run!!

Mile Splits: 8:23, 8:09, 7:52, 7:59, 7:55, 7:34, 7:34, 7:33, 7:34.

Early this morning I did P90X Back & Biceps and Ab RipperX.

Ran to the City pool with Elijah for 9.2 miles.  It was all uphill.  Average pace = 9:17 

Swam 1 mile.

Ran home for 9 miles.  Nice downhill.  Average pace = 8:26

Biked towards Hurricane, picked up the Color Country Cycle Club riding the Ironman bike route at Coral Cyn. We rode the first loop and went home. The wind was brutal!!!! I felt good for the entire ride. I could have done the second loop, but why ruin a good thing.  My total time was 4:21 for 70 miles at a 16:10 average speed.  Not bad for LOTS of head winds!

Did a leisurely ride with Cathy on Mtn Bike around the neighborhood.  We had to return video rentals tonight so I ran tot he store and back.  It was a nice recovery run.  ave pace 8:43

Started the day with P90X Chest, Shoulders , & Triceps and ab ripperx.  Felt good!!

After work, I did a Brick Workout of run, bike, run, and swim.

Ran (5.6 mile) from home to spin class.  Mile Splits: 8:03, 8:14, 7:58, 7:54, 7:37, and 7:28(0.6 mile). (7:55 average pace)  I started out fast and just figured I was going to run this speed today.  This should be my normal/easy pace now!!

I was late to spin class.  I should have ran faster so I can make these classes on time.  I biked 30 minutes for 8 miles, according to the bike monitor.

After spin, I ran (4.5 mile) to the pool, and swam 1 mile (34 min).  Mile Splits: 8:07, 7:53, 7:38, 7:04, and 7:48(0.5). (7:42 average pace)  I picked up Aaron at the rec ctr and he ran with me to the pool.  He was trying to make me pick it up.  Aaron is too fast for me, and too much uphill on both run today!!

Ran with Josh to the Rec Center for yoga class.  Rained most of the run. And, mostly an uphill run. Average pace = 8:27

Mile Splits: 9:12, 8:44, 8:34, 8:33, 8:28, 8:03, 7:29

Muscles are tight today!!! I did get in P90X this morning of Back & Biceps followed by ab ripperx. Cathy and I went to sushi for lunch which was so awesome!! After work I ran up the virgin river trail to river road, up river road to 100 south, down to 200 east and over to the rec center.  The first 2 miles were hard with the tightness and all.  The rest of the run felt great.  I just took it easy today!

Mile Splits: 9:21, 9:03, 8:52, 8:38, 8:50, 8:50, 8:39, 8:25, and 7:57(0.2 mile)

2.3 mile warm-up
4X100 sprints with 300 recovery
2X200 tempo(42 sec) with 200 recovery
6X800 (3:09, 3:13, 3:13, 3:13, 3:00, 3:15) with 400 recovery (Dennis wanted us to run hardest on the 5th 800)
4X100 2-stage sprints with 100 recovery
1 mile cool-down

For lunch, I did a recovery run from yesterdays speedwork.  I ran the first mile with my younger kids, Haylee, Anna, & Joseph.  They really wanted to go out running with me.  I was muscle sore and it wasn't until the 4th mile that I finally felt comfortable running.  Overall, I hope this loosens me up for tomorrows run! Average pace = 8:42

I ran up brigham road to river road, up river road to riverside drive, picked up the virgin river trail at the dixie center, and ran home along the virgin river. First 4 miles was hilly!! Very nice day today. I saw scott hughes race past me towards the end of my run. He was moving fast!!

Mile Splits: 8:50, 8:44, 8:18, 7:52, 7:47, 7:48, 7:30, 7:41, 7:36, 7:24, 7:55

Right after I got home I drank a little and had a cheese stick, Haylee and Joseph wanted to do a run.  We did 1 mile around the block.  When we hit a down hill, joseph had to tell us we were 'going down the hell'.  He says many funny things like asscream for ice cream and he calls our kiddy pool the titty pool. 

Then Hyrum, Elijah and I did a 5 mile run in 49 minutes. Elijag did another 5 so he could have 10 miles for the day.

Brick Workout: Rode my bike all over st george, ivins and santa clara for 30 miles (19 ave mph), swam 1.3 miles in 41 minutes, and ran home from the pool. I was going for 8 miles in 1 hour. When I hit mile 4 my time was 30:35. I had left shin pain at mile 2 and 3 so I decided to shut it down for the sake of not injuring myself. Then during mile 5 the pain was gone so I started to pick it up. That's when I decided I was going to get that 1 hour. My last 2 tenths of mile 8 was uphill but I hit the mark with 59:57. I did a nice cool down mile. My first mile was slow because I was day dreaming for the first 4 tenths at a 9:00 pace... duh!!

Mile SPlits: 7:40, 7:21, 7:45, 7:47, 7:33, 7:18, 7:23, 7:07, and 9:16

Track workout: Tri-club

3 mile warm-up

4X100 with 300 recoveries

2X200 with 200 recoveries

4X800 with 400 recoveries (3:10, 3:13, 3:13, 3:12)

1X400 with 800 recoveries and a couple fartleks on the last 400

1X800 with 400 recovery (3:12)

4X100 2 stage sprints with 100 recoveries

1 mile cool down

I was not sore from yesterdays big brick workout, but I was muscle tired. I felt it from the beginning with my warm-up. I had to take the 5th 800 easy due to pure exhaustion. I think I was a little dehydrated too! Warm day today!!

Biked 15 miles aesy with Cathy around town. Then we ran easy 9:13 pace.

Ran with Craig Coats before our ascent into the frigid waters of Sand Hollow Res.  The lake was basically ice water.  I wore 2 wetsuits and a neoprene hood.  Only three out of 6 made it to the rock. Rode my bike the back way into Hurricane. I love climbing that big hill on the back side of Sand Hollow!!

I didn't have a watch or garmin.  I thought I was running slow and the high winds made this run tough.  I know I ran it faster than 40 min.  I just went off the time of when I left my office and when I got back.  I hope this doesn't take anything away from my race tomorrow.  I feel great!!!

Cathy and I biked 13.5 miles around town.  Ave 16 mph

Ran with Cathy from Veyo to the start of the Spectrum 10K race in Snow Cyn State Park. We ran very easy to the Park.  I wanted to see how my body would react to a hard run after a long run.  I didn't run hard enough.  I could have done so much better.  Josh, my oldest son stayed with me the entire run.  Britnee and Elijah tried to keep up.  Elijah ended up 1st in his division and Britnee was 3rd in her division.  Hyrum was 13th and Josh was 6th.  We had 800 participates.  I think this is a PR for me too!

I ran with Britnee for the first 3.1 miles and then did 2.1 after I dropped her off at the house. Just a nice recovery run for the both of us!  Bikes 25 miles after work with Cathy at a 17.1 average speed.  Then I swam 1 mile at the pool in 25:50.  I feel ready for Ironman this weekend!!

Did a 2 mile walk to the Jack-in-the-Box while I had the car in for an oil change.  Ran 4 miles on the TM before an hour of yoga class.  Cathy and I hit the Del Taco after yoga for taco nite. 

Ran 4 miles in 31:24, swam 0.4 mile, ran 4 miles in 31:23

The Lake was Cold!!!   My feet were so frozen from the cold water it felt like I was running on needles the last 4 miles.

After riding (15 miles) around the ironman venue and oceanside, I ran on the treadmill at the resort.  It was too windy to fight that again.

Jumped in the ocean to test out the temperature... not bad... it was probably 58-59 degrees. Then I did a light run and walked about 5 miles.  I'm ready for tomorrow.

Oceanside Ironman 70.3:  The swim started in waves which makes it so we do\idn't clobber each other.  I just did my thing and finished this portion with a good time of 34 minutes.  I did not adjust my wetsuit around my neck properly so I tore the back of my next up.  Transition was slow.  I took over 7 minutes to get through.  Next time I will not use double layered socks.

The bike was a cake walk.  The first 20 miles we went down the old coast hwy with a tail wind.  I didn't want to burn-out on the bike but I couldn't resist the speed.  When we headed through the Marine base we climbed hills and fought very strong winds.  I seemed to pass a lot of people at this point.  It was fun to see I was the stronger biker on the hills and against the wind.  I guess thoughs special bikes they ride can't do everything!!! :) I finished the ride in 2:48.

The run was along the coast and was just full of energy and excitement.  I was pushing a 7:45 pace until mile 8 I drank a coke.  That just seemed to wipe me out and I dragged for a couple miles.  I finished the last 2 miles strong.

Total time was 5:23.  My goal was 5:30... best case would have been a 5:05.

Easy run with Cathy along the Strand in Oceanside. Beautiful weather and a cool breeze!

Ran easy with Cathy along the Strands again... then, I went out for a tempo run along the Strand and Oceanside Harbor.

Last 6 mile Splits: 7:33, 7:26, 7:26, 7:39, 7:23, 7:53

I did an evening bike ride up the cyn for 17 miles.  Very Windy!! Average speed = 19.2 mph.