Why I Oughta!!!

Ran 5.3 miles with Cathy before our bike ride. She worked me over good. Her pace inbetween walk breaks was 8:00 to 7:40. It took everything I had to keep up with her. I think I'm a little tired from saturday!  Average pace = 8:53

Mile Splits: 9:45, 9:39, 8:09, 8:20, 8:40, & last 0.3 mile at a 8:08 pace.

Bike ride with Andrew for 52 miles. We rode the Gunlock loop with one stop at Veyo for food and drink.  Our average pace was 17.1 mph for a total time of 3:02

After the bike ride around the Gunlock loop, Andrew and I ran the hilly part of the Ironman run course. We rocked it!!! Total time: 1:06:40 in 7.5 miles. Average pace = 8:54

Mile Splits: 8:52, 10:13, 8:20, 9:11, 9:13, 9:45, 7:28, last 0.5 mile at 7:14 pace

Highlights: I ate at Del Taco twice. Before the bike ride, 2 burritos, and after the ride/run, 2 tacos and 3 cokes!!! Now I'm headed for a greasy burger! I need to replace those calories lost... :p

After our triclub workout at the lake, I ran to Sunriver and back. I wanted some ice cream... so I ran!!!

Mile Splits: 9:17, 8:46, 8:26, 7:56, 7:49 & the last 0.6 mile at a 8:06 pace.

I did a 1 mile swim at the lake and biked the sprint course.

Track Workout with the triclub!!

1 mile warm-up, 4X100 with 300 recovery, 2X200 with 200 recovery (40 & 43 sec), 1X400 (1:33), 1 mile (6:22), 1X400 (1:36), 1X800 (3:16), 2X400 (1:35 & 1:27), All the intervals had 400 recovery, and 1 mile cool-down

Dennis(coach) changed our workout again... He is preventing us from becoming too comfortable.   Last weeks was still harder.  This weeks was hot (90+)

Easy recovery run from previous speed workout. 9:25 average pace

Ryan & Rory Duckworth, Craig Coats, Andrew Lindstrom and I started out at Sand Hollow and biked the Ironman bike course but with only one loop around Gunlock.  The Duckworth Boys really pushed us... especially for a hilly and difficult course!

I hit the split button every hour: First Hour our pace was 19.6 mph average, 2nd hour = 18.2 ave mph, 3rd hour = 15.5 ave mph, and last 27 min = 29.2 ave mph.  We were flying that last 14 miles!!!  Total time was 3:27:18 at a 19.3 average speed.

We ran 10.5 miles of the Ironamn course after our bike ride.  The outside temperature was exceeding 90 degrees.  When we finished we laid in the park splash pad for awhile!!