Why I Oughta!!!

Brick Workout at Sand Hollow Reservoir

Swam 1/2 mile in 13:30 min, biked 21 miles in 1:08 (18.4 mph), and ran 5.7 miles in 46:23 (8:09 pace)

Swam with Craig, Ryan was late and was behind us . I swam out easy to the rock (<0.2 mile) in 5 min. I did the back stroke to the other rock (<0.1 mile) in 3 min, and then freestyle hard (>0.2 miles) in 5:30 min. Swim felt better than it has in weeks!! The massage I had today must have helped.  She released all the tension in my shoulders and back!

We biked easy through the rollers and up the big hill for our warm-up. When we hit the flatter farm land we did our first interval. I was suppose to be 3 minutes hard and 3 minutes recovery.  The first interval was a false flat and the next 2 intervals were rollers.  This was a lot harder than planned. I wanted to do this on flat ground... good luck in our area!?!?!

Warm-up = 6 miles at a 16.2 pace (hilly)
1 int = 3:30 minute at a 26.4 average in 1.55 miles (false flat) recovery 3:40 (0.94 mile)15.4 mph
2 int = 3:06 min at a 21.5 average in 1.11 miles (mostly uphill), recovery 3:07 (0.69 mile) 13.2 mph
3 int = 3:00 min at a 23.9 average in 1.2 miles (rollers),
Cool Down = 9.6 miles at a 19.1 mph (hilly & rollers, mostly down)

Ran with Ryan D. and Craig. The first mile was flat across the dam, the next 3.7 was rollers out and back, and then the mile across the dam. I ran this faster than planned. the pace didn't seem to bother me!

Splits: 8:26, 8:30, 8:11, 7:54, 7:42, & last 0.7 mile at 8:06 pace

Biked 57 miles in 3:20 (ave 17.1 mph) with Cathy and Ryan D. on the Gunlock/Veyo loop. We went Cathy's pace and I had one flat tire. It was still a good workout. We got back too late to do a run. So I ate plenty, and cleaned the pool too!

Craig and I ran a section of the St George Marathon route from Dameron Vly to Bluff street.  We wanted to hit a marathon goal time for the entire run.  We planned to start out easy and work up, but run fast enough at the end to make our average pace a 7:38. We were close... 7:42... our total time was exceeded by 48 seconds. The run felt easy and I'm confident that we will be able to hit that 3:20 goal!!! :D

Mile Splits: 8:53(uphill & warm-up), 8:08(warm-up), 7:47(wanted to go back to bed), 7:35, 7:29, 7:18, 7:20, 7:29, 8:06(shoe failure), 7:22, 7:15, 7:59(not sure why we slowed down), 7:19, and last 0.1 at a 7:08 pace.

After our run we biked the Gunlock/Veyo loop.  I only did the 30 miles of climbing and I retrieved my car in Dameron Valley.  Craig rode back down the moutain to St George.  We didn't push it too hard since we were a liitle tired after our run.  This is suppose to be a recovery week!!!

Ran to work this morning. The first mile hurt and I felt horrible... almost turned around. But the next mile seemed okay and I ran a little faster. I stayed at work for 2 hours and then I ran home the long way. I had 2 miles to go uphill and I seemed to move up them with ease. Over-all a good run. When I arrived home Cathy was doing p90x. I finished the last 20 minutes of arms & shoulders with her and I did half of the ab ripper... too hungry to continue on with her.

Mile splits: 8:40, 7:49, break, 8:30, 7:45, 7:41, 7:24

PM run (2.5 miles) with Cathy... nice recovery and loose me up for tomorrow mornings speedwork. We started out at a 10:00 pace and moved up to a 8:00 pace towards the end. Cathy was feeling much better towards the later part of her run. I think she needs a recovery/rest week!

Track speedwork

1 mile warm-up
4X100 w 300 recovery
2X200 (42 & 40) w 200 recovery
6X800 (2:58, 3:06, 3:09, 3:02, 3:02, 3:05) w 400 recovery (2:30)
2X200 (40 & 45) w 200 recovery
1 mile cool down

Craig and I were still tired from last week. I ate too much food yesterday: 2 brats and a hamburger, and lots of other junk with that. The first 3 intervals were tough. I needed to use the restroom in a bad way. After the 3rd int I had to run for it!!! I think I did much better with the last 3 int with less weight and pressure.  Glad to be done!! We are not going to push speedwork this month that much harder until after the St George Marathon. The Goal is still a 3:20!!!

PM: Rode the Mtn Bike 14 miles (16 mph) to yoga.  Uphill and against the wind, but the ride back was comfortable and fast! Man, that mtn bike is heavy, and with no clips, I have to crush it all the time. I'm not sure if yoga or the mtn bike made my oblique muscles sore!?

Brick workout at Sand Hollow Reservoir

Swam 2.1, Biked 15, & Ran 4

Craig and I swam along the dam and back.  The wind was blowing hard so the first crossing was against the wind and waves.  This was difficult but it made me think of the water starts at triathlons with everyone splashing, bumping, and crossing over each other.  That made the swim more enjoyable!! I swam the 1.1 mile across in 29 minutes, and trip back was 27 min.  I thought I would swim much faster coming back. I could even feel the fast glide through the water and it was a shorter distance too.  Go figure!?!?

Craig, Ryan, Heath, and I biked 15 miles with 3X3:00 intervals with random recoveries.  We had a hugh hill climb inbetween interval 1 & 2. Int 1 was rollers with the wind at our back. Int 2 was mostly a gradual down hill and some wind at our back, and Int 3 was a false flat and against the wind! Heath told me how much he hates us after we finished the 3rd interval... that made me very happy!! :D You Are Welcome!!!

warm-up for 7:00 at 13.6 mph ave (1.60 mi)
Interval 1: 3:00 at 27.6 mph ave (1.38 mi)
recovery for 8:30 at 11.8 mph ave (1.67 mi)(we climbed a hugh hill)
Interval 2: 3:00 at 31.7 mph ave (1.61 mi)
recovery for 4:00 at 18.6 ave pace (1.23 mi)
Interval 3: 3:00 at 21.3 mph ave (1.06 mi)
Cool down for 23:26 at a 16.5 mph ave (6.43 mi)

I ran 4 miles (32:57) at a tired pace but comfortable.  8:15 pace average. Mile 1 & 4 was flat, and miles 2 & 3 was small rollers.

Splits: 8:44, 8:21, 8:02, 7:49

Ate Del Taco for my recovery meal, and ate Carl's Jr for my pre-workout meal!

I pushed the Bike on the Gunlock loop hard this evening.  When I got to Veyo, and after climbing hills for 34 miles, my average speed was 17.2 mph. I am usually around 14.5 to 15.5. I would have had a faster average over-all, but I fought a head wind all the way back to St George. It was still a good ride! My total bike distance and time was 58 miles in a 3:04 (18.9 mph ave).

I transitioned to a run when I arrived home. Ran 2 miles just under a 8:00 pace. Dennis says I need to learn to run tired if I want to be ready for Ironman.  I was tired!!!! :)

Red Rock Relay (Sept 10-11)

My first leg #8 at 5:20 pm, I had to run up a hugh hill for 4 miles and then a half mile down at the end. I started at the Navajo Lake turn-off on Hwy 14 and ran up to sage valley at that pullout that over-looks the lava fields. I passed 4 teams on this leg. I was panting very hard on this run.  It probably didn't help that the elevation was over 9000 feet. Splits: 8:18, 8:39, 8:47, 8:44, 7:24(0.64)

Ran my next 2 legs on saturday. See tomorrow's log for details.

My second leg #23 (4.4 mile) @ 3:00am I ran a mostly downhill run. I pushed this one to my maximum threshhold. I passed 5 teams and one passed me at mile 2 but I stayed with him to the end of my leg. Splits: 7:01, 6:38, 6:25, 6:26, 6:45(0.4)

My third leg #32 (6.76 miles) @ 8:30am was a tough run.  I got 2 miles downhill, but then it turned into a hugh hill climb.  It was the same as my first leg were I climbed the same elevation in the same 4 miles.  I just didn't have to do it at high altitude.  This was from Washington City's top of telegraph road to 3 miles behinf the Hurricane walmart. This was my hardest leg, also I didn't sleep yet during this race.  In fact I still haven't slept yet! Splits: 7:15, 7:00, 7:21, 8:12, 7:49, 8:44, 8:27(0.76)

11 mile bike ride with Cathy on our Mtn Bikes. I wanted to see if I was race sore.  Felt good!

Cathy and I ran before morning spin class.  Splits: 9:45, 8:42, 8:35, 7:53(0.2m)

I did 10 min warm-up, 5 min push, 5 min recovery out of the seat - burned the quads, 5 min push in the aero position, 5 min recovery, 5 min push, 5 min recovery out of the seat again, 5 min push, 15 cool down

PM - Swim workout #4 (breaking into the 100's)

Warm-up:  100 yd free, 100 breast, 100 free, 100 back, 100 free, 100 all strokes with 15 sec rest between each 100

4X100 free each 100 at 1:30 with 30 sec recovery
4X100 pull each 100 at 1:35 with 25 sec recovery
2X100 free each 100 at 1:30 with 25s recovery
2X100 free each 100 under 1:30 with 25s recovery
1X400 free

cool down: 3X100 kick with 30s recovery after each 100

AM - Ran a tempo run on the river trail with craig.  We did a 1.5 mile warm-up and then progressively got faster by the end of mile 5.5.  We did a half mile cool down. We were both tight and sore from our weekend race, but we turned this into a good, quality run!

Splits: warm-up 1.5 mi at 9:10 pace; tempo miles: 7:45, 7:31, 7:22, 7:05; cool down pace 8:40

I rode my mtn bike to the trail head for 3 miles in the pitch dark and back again!

PM - Biked to Washington City, up the washington parkway back to st goerge along the red hills parkway, turned around at the top of red hills and rode to the rec center.  That was 24.1 miles in 1:17:44 at a 18.6 mph average. I hit the lap button at my first ten miles for a 29:40 time at 20.2 mph average. The next 10 miles was climbing hills and into a strong headwind. I averaged a 16.1 mph.  The last 4.1 miles was downhill but slowed down by traffic and lights for a 22.8 mph average. My ride home after yoga class was almost speedy.  Too many stop lights, and other bikers in my way on the trails. I averaged a 20.4 mph.

AM - Spin Class with Cathy and Craig. I kept this workout to a high cadence spin. I did a few out of the seat hill simulations, but kept it faster than class pace. Mileage is a guess... but spin is about time and cadence!!!

PM - Biked from home to Sand Hollow Reservoir for the tri workout. I biked 24 miles there at a 19.5 mph average. Swam 0.6 miles in the lake, biked the 15 mile tri course at 18.6 mph average, and craig took me back to St George where I rode home from his house for 9 miles at a 18.6 mph pace. It was too dark to speed home!!

I then transitioned to a 5 mile run at a comfortable pace. Britnee ran with me for a transition run.  I didn't run with my gps, only a watch. I ran tired but comfortable.  I picked it up on the last half mile.

Biked 25 miles after work.  Rode 10 miles to yoga. The instructor didn't show up, so I taught the class.  That was a first and I think everyone had a good time.  I then rode 15 more miles on my bike.  My average bike pace was 19.9 mph. I then transitioned to a run for 3 miles at a 8:00 pace.  I just ran comfortable.

AM - Meet Craig at 4:30 on the trail. We biked all over St George streets, mostly so we could see. Breanna and Jamie caught up to us a 5:30am. We rode out to the fields. Felt chilly on the bike. I might need to start dressing warmer now! Total 34.5 miles at 17.3 mph average.

PM - Just swam laps. I wasn't planning on swimming more than a half mile, but I started to feel better and I took 30 sec breaks inbetween sets. I swam 250 yd warm-up, 250 yd moderate (4:10), 500 yd (8:30), 500 yd (8:34), 300 yd cool down. Over-all 72 lengths for a mile.

AM - Craig and I rode bikes around the Gunlock loop (51 miles for a 16.3 ave) and then out to Sand Hollow Reservoir(22 miles at a 16.0 mph ave). We did a 0.4 mile swim out to the rock and back. The Kokopelli Tri was going on at the same time. We stayed for several hours to cheer on friends and club members. We then rode home(24 miles at a 19.5 mph ave).

The Gunlock loop we did in the dark and had a fabulous time... no cars, no other people, we were chased by dogs when we rode through the town of gunlock, but our time was slower due to lack of sight. We had lights but mostly so others could see us. We ate a breakfast burrito when we passed through St George and then rode the Ironman bike course backwards out to Sand Hollow. The ride back I stepped it up and felt really good for the entire ride home, with a head wind! We pushed it hard on the return hills too!!!

PM - Ran 7 miles home from the restaurant where Cathy and I ate mexican food. It was mostly downhill and I just ran comfortable.  First 3 miles had a good drop to it. I held back so as to not over do it since I have done so much today. Next 2 miles was slightly downhill and the last 2 miles was a false flat with a couple climbs to it.  I seem to go fater as I continued on... felt good!!

Splits: 8:31, 7:50, 8:00, 7:35, 7:45, 7:35, 7:28

AM - Ran easy with Cathy at a 9:37 pace. Went to spin class.

PM - Swam 2500 yds (1.4 mile) Tri Workout #1 (building 100's)

warm-up 4 times (1& 3 free, 2 back, 4 breast)
100 yd, 75 kick, 50 yd, 25 hard

500 yd (100 build up) 1:00 rest
5X100 pull (1:35) rest to the 2:00 mark

12X25 (30 sec) average 21 sec, rested to 30 sec
200 yd swim

Yoga class

AM - Tempo run with Craig along the virgin river trails - 1 mile warm-up, 4 miles at tempo, 1 mile cool down

Mile Splits: 8:17, 7:22, 7:04, 7:01, 6:51, 8:30

PM - Biked to the pool with Cathy. We meet Craig there. Did an easy/moderate 1 mile workout of 3X200 yd warm-up, 2X400 with the last 25 yd each at sprint pace, and 300 yd cool down. Biked home for a total of 20 miles at a 17 mph pace.  That was all Cathy could do to keep up... :D  We pigged out at Alberto's!!!

Brick workout with triclub

Swim 1 mile 28:23
Biked 15 miles 51:48 (17.5) Hill
Ran 2 miles 15:24 (7:55 & 7:29)

WINDY!!!!

Ran at lunch for a comfortable, little effort cruise down the virgin river trail and back.  I had a nice headwind during mile 4 & 5. I hope this run is an indicator of my St George Marathon attempt of at a 3:20 time. Splits: 7:54, 7:45, 7:40, 7:30, 7:27, & 7:24.

Craig and I did a 35 minute spin and a 36 minute run on the treadmill.  Just an easy workout today!

The Dirty Dash in Heber City..... muddy, muddy, mudddy!!!! We had a lot of fun!

AM - Mini Track Workout

1 mile warm-up
1600 at 7:00 pace recovered for 5 min jog
1200 at 6:55 pace recovered for 4 min jog
800 at 6:45 pace recovered for 3 min jog
400 at 6:20 pace
1 mile cool down

PM - Swim & Yoga

I made up my own swim workout.

500 warm-up
100 back, 100 free, 100 breast, 100 free pull, 100 free
5X100's progessive(each 25 would get faster) (1:30, 1:28, 1:28, 1:28, 1:26) 30sec recovery
500 free
100 kick, 200 pull, 200 free

Went to Alberto's for some recovery food and then went to yoga with a very full stomach.

biked 11 miles, swam 1100 yds, biked 11 miles

Swim 1 mile and then a transition run

First half mile warmup, next 2 miles below marathon goal pace