Why I Oughta!!!

Cathy and I went for a bike ride this morning to Tuachan. The legs were a little tired from yesterdays long run, but all was good! We averaged 17 to 18 mph over 26.5 miles. 

Later that evening I ran to Cathy's performance.  I did a nice and easy 5 miler of running for 4 minutes and walking for 1 minute.  Average pace was 9:08.

I ran an easy 5 miles (9:27 pace) with Cathy this morning.  The morning temp was finally a little bit cooler.  After we ran back to the house, I sipped a little water, and bolted out the door for a 5K tempo run.  I felt great!!!  I could have ran faster but I was concerned that if I ran too fast after just running a long run Friday, I might injure myself.  My time was 23:45 (7:40 pace).  The half mile hill in the middle of the run slowed me down a little.

Started out easy with 9:12 pace for the first mile.  Slowly increased untill my last half mile was a 7:47 pace.  I just ran to feel good.  Total time was 38:41 (8:36 pace ave).

Speedwork day!!!  I tried something new by adding a 20 minute pre-run workout of plyometrics.  I did a 1 mile warm-up on the track and then went right into the plyometrics.  I was sweating hard after the 20 minute workout.  I then started my 800's on the track with a goal of 3:30 for each 800.  All of my times were averaging around 3:20.  My legs were so tired, I only did 5 reps, and ended with a 1.25 mile cool down.  Going to bed at midnight doesn't help the early morning running!!  I am taking a nap for lunch today.

I am very sore today.  I thought I started out easy on the plyometrics yesterday.  After an hour of yoga class I jumped on the treadmill for 4 miles easy (9:25 pace).  I feel a little better in the legs.  Hopefully by saturday I will be ready for my long run.  When I got home, the kids and I jumped in the pool.  The pool was sooo warm it made the outside St George temperature feel cold.

I wasn't sure if today was going to be a running day. My calves and hams are still very tight from my speedwork last wednesday.  I just figured I would run until I couldn't stands the pain anymore.  I first hit one of my easy loops.  Everything seemed okay so I ventured onto my next favorite and longer running loop.  Had to stop to fix my toes on the right foot.  I pulled my sock on too tight and the two middle toes were rubbing holes in each other.  The pain went away after I made a better adjustment to the sock.  The blood will leave a stain in my new shoes.  The mark of battle wounds!!!

After I finished my second loop, I figured I would keep going since 11 miles is hardly a long run.  I did a wide course around the neighborhood and ended at 13.5 miles with a time of 1:53:47 (8:25 pace).  Not bad for tight muscles!  I need to run a half marathon race.  I think I can show a significant improvement from my last PR (1:48).  My last half was in November 08 at the Snow Cyn Half.  I threw-up at the finish line... heehee!!

I will try to get out later today on the bike.  The weather in St George lately has been unseasonable cool for this time of year... YEAH!!!

St George is finally cooling down.  At 4am the outside temp was 60 degress and along the river it was noticeably cooler... nice!!!  I ran a 3.5 mile warm-up around bloomington in 30:53 minutes (8:50 pace), and after I crest the tonaquint hill I picked up the pace.  My next 5 miles ended up being a tempo run of 8:07 pace.  Over-all, the run was 1:11:28 at a 8:25 pace. 8:30 pace is my marathon goal pace for the up coming St George Marathon.

This evening I did upper body weight training and attended a kick butt cardio/spin class.

I ran uphill both ways today. Last nights workout really left the legs numb. It probably didn't help that I started on a hill and finished on a hill. Over-all the run was easy and I averaged a 8:45 pace.

Went to yoga class tonight! 

Didn't run today.  I decided to ride my bike.  When I left the house, I wasn't exactly sure were I was going.  Almost crashed in a few intersections because I was so indecisive. I finally headed north towards Ivins and then over to Gunlock.  I was going to turn around at Gunlock so I didn't have to climb the big hill that everyone has nicknamed "The Wall".  But I went for it anyways.  That hill was a beast!!! 

I stopped in Veyo for a 64 oz poweraide drink and 4 peanut butter cups.  I didn't bring anything with me for the ride except for a credit card and cell phone.  After my drink I headed back for St George.  The 64 oz drink was obviously not enough because I was very thirsty by the time I got to the top of the Veyo hill ( 2 miles later).  Oh well, it was all down hill from there. 

My total time was 3 hours and 22 minutes.  Not bad for a newbe and big climbs!

I am very surprised that I am not sore or tired from my hard bike workout yesterday evening. Also, I didn't sleep last night either. After staring at the ceiling for 4 hours, I got up and had a hugh bowl of bread and milk. I think I squeezed in a nap between the hours of 4 and 5 am.

After work I headed over to the Rec Center for yoga class. But first I jumped on the treadmill and ran an easy 3.3 miles. I threw in one interval were I increased my speed up to a 7:00 pace. But I didn't pay too much attention to the clock, so I may have averaged a 9:00 pace, maybe?

Yoga class was perfect. She did all of my favorite poses and we held the positions for long counts. Triangle and pigeon pose are my favorites!!

After Yoga I headed over to the friendly neighborhood Del Taco... awesome!!! I had a macho burrito and a macho drink, with a coupon for both, which came out to an awesome deal and an awesome meal too!!!

Went home and ran 3 more easy miles with my 16 yr old daughter. I took no watch or GPS, we just had a nice, fun run together.

Race Day!!  Pine Valley 15 miler.  Very hilly and the course was out and back.  Every hill I screamed down, I was silently crying because I knew I would have to climb back up that hill on the way back.

I did an easy 1 mile warm-up right before the race started.  Over-all a good training run with speed work on the downhills and strength work on the uphills.  I was second in my age division.  I may have been first if I wasn't such a wimp on the way back.  I was thinking more about my long run next week.  Is that selfish of me to hold back on a race so I can run next week?  LOL!!!

All 4 of us placed in our divisions.  The Fords cleaned house today.  Cathy and Elijah were first in theirs and Josh and I were second.  I was 10th over-all.  All of also won something in the raffles.  I won a box of gue, and the others won massages and cash discounts at the running store.

Easy run this morning. Legs are slightly sore, but no pain from running on them this morning. I took it very easy... my pace averaged at 8:46.

Came home for lunch, but first I did a quick upper body strength training.  5 sets, 10 reps of chest, back, shoulders, triceps, and biceps.  I took 30 second rests between sets and 1 minute rest between muscle groups.  Jumped in the pool with the kids for a cool down.  Had a turkey sandwich with spicy mustard and cheese.  Then some cookies and milk.  I went back to work.

After work I jumped on my bike with only my tri gear and googles in the seat bag and I was off to the city pool.  It is uphill, windy, and 100 degrees on the way there.  I swam 40 laps, and then I jumped back on my bike and headed home.  Triceps are sore!!!!  Go figure!?!?!

I am going to have some more cookies and milk before bed!!!

I didn't think I was going to get out today.  After scouts, I came home and I needed a run.  I decided to try out my new running flats.  I like them!!!!  Maybe it was all in my head, but I felt light on the foot and unrestricted.  I did a tempo run down the virgin river trail from Manowar to the Dixie Ctr.  My first split (3.1 miles) was 23:55.  On the way back, my second split was 23:34.  I was only faster on the second split because I knew I didn't have to conserve energy for another run.  This run is equivalent to my 10K pace (7:40-7:45).  I bet I can run a 10K a lot faster than this.

When I came home I jumped in the pool for a cool down.  Then I turned on my new p90x program and tried out the yoga x.  I liked that too!!!  Most of the moves and positions were fairly easy.  In the future, I will do the advanced positions so I can really sweat.  Don't get me wrong, I was sweating like a pig during the p90x.  I just like to push yoga as far as I can.

Met up with the St George Tri club for a swim anf bike ride at Sand Hollow Resevoir.  Swam 0.7 miles and biked 15 miles up the big hill and back.

Easy run on the treadmill before yoga class.  35:15 time (8:36 pace)

Midnight run!!!  I went with Cathy to her Tuachan rehearsal and planned to run home at midnight.  I just ran comfortable with the gramin clocking miles and time.  It was a beautiful night and all downhill.  I ran 7 miles and decided that I wanted to run long saturday.  I walked another mile until Cathy found mew on her way home.  It was past 1:30 am when she found me.  My run time was 59 minutes. (8:12 pace)

Ran the St George Marathon route this morning.  A lot of other runners out as well!  The SG tri club invited me to run with them.  That was perfect because I needed the ride up the highway.  Thanks guys!!!

I ran with a group that was doing the Jeff Galloway method.  That was perfect since I was a little sore and tired this week.  We ran 4 minutes, walked 1 minute.  Our running pace was between 7:30 to 8:30.  The total time was 2 hr and 54 minutes (9:10 pace).  I meet up with old friends from Cedar City and we spent the entire 3 hours getting reacquainted.  The time flew by on our run.  Thanks Adam and Colleen for the excellent run!!!

I stopped at the best mexican resturant for a breakfast burrito and I drank 5 diet pepsi's.  A perfect ending to a perfect run!

I rode my bike to Tuachan this afternoon.  It was all uphill for 13.65 miles.  My time was 48:09 for an average speed of 17.0 mph.  I was then held up for a rain storm.  After 2 hours, I headed home with a time of 35:45 for an average speed of 22.9 mph.  Total time 1:24 with an average speed of 19.5 mph. Just in time too... it's raining again!

Cathy and I left at 6am to do an easy 5 miler (9:30 pace). We did her walk breaks which was probably a good thing for me and we threw in a couple long fartleks. I felt leg heavy after last weekends running and biking. After I dropped Cathy off at the house I did 2.1 miles at 7:30 pace. Felt easy and I feel good!

Swam 0.75 miles of open water this evening at Sand Hollow Reservoir. I figured I did more but I have no way of measuring and I forgot my watch. The kids had a great time playing on the beach and rocks. The 4 yr old kept swimming out to deep water.... dingleling kid!!!

Tempo work today.  I did a 2 mile warm-up at 17:55 (8:58 pace) lots of uphill.  Ran the 5 mile tempo at 38:43 (7:45 pace) gradual down/flat.  1 mile cool down at 8:35.  Over-all average pace was 8:10.  Not bad for an old, fat guy trying for a 3:40 marathon goal pace in October.

Met up with the St George Tri-Club tonight out at Sand Hollow Reservoir.  I did a total of 0.9 mile swim.  I did a 0.4 mile warm-up with Cathy without the wetsuit.  It took us about 20 minutes to complete the distance.  That was her first time swimming a long distance in open water.  She was disoriented the entire time.  She may have swam more distance than me if you count all the circles she did around me... :)  When the club showed up, I joined the group that did the 0.5 mile loop.  My time was 13:48.  My goal is 0.5 mile in 10:00.

We then jumped on our bikes and completed the sprint section of the triathlon course (12 miles).  I forgot to time it, but I did get my time on the way back of approximately 17 minutes.  I figured I did the distance around my standard race time of 35-36 minutes.

I then jumped into my running shoes and did the dam trail.  The distance is 1.1 miles across.  My time was 8:30 across and 8:09 back with an average pace of 7:35.

Went to Del Taco afterwards.... :) :) :)

Ran 5 miles at a comfortable pace (8:21 average).  Nothing exciting except I got up an hour earlier and did a p90x workout first.  Core synergistics was the luck workout for the morning.  That made the run a little more challenging.  I was tired all day!

I slacked on running at the end of last week.  Did some swimming at the lake and biked!  Saturday I had a great 1 mile swim in 29:55 minutes.  Then we rode to Zion's and back with an average speed above 19 mph.