Why I Oughta!!!

Ran at 4 am with Cathy and Elijah. I am spending this whole week taking it easy. We ran 5 miles in 48 minutes. I only swam 36 laps, biked 8 miles in the extreme heat, and did a nice-n-easy upper body work out.

A very easy run with Cathy at 4 am.  Nothing to really say about that.  We did go bike riding for a while in the wind.  And I went to Yoga for an hour.  Easy day!!

Cathy and I got up at 4am to run an easy 5 miles around Bloomington.  I could tell she wanted to turn around and go home.  It was a slow 5 mile, but the last 0.6 miles I ran a 7:30 pace to the end.

After work I got on the bike and rode up to the SHAQ to swim laps.  It was a cool 108 F, against the wind, and all up-hill.  It was a good ride!

I swam 72 laps.  First 10 was a warm-up with a variety of strokes, rest and stretches.  The next 10 laps I did in 4.25 minutes.  Another 10 in 4.5 minutes.  The next 20 laps was 8.75 minutes.  Last 30 laps were easy with an additional 2 lap cool down.  No one was at the pool today and that was very nice to have it all to myself.

Rode home the long way through St George traffic and many lights.  I still managed an average 19 mph all the way home.  I was on the trainer too, so that makes the time extra impressive!?  (the 'trainer' is my old steel 1970 raliegh road bike) Many good times on her!!!

Ran with Cathy for an easy 2 miles.  Ran the last mile a little faster.  Just a recovery run so I can do 14 tomorrow.  I hope I make it to yoga today!

Cathy, Elijah, Cordon And I ran the begining of the marathon course today.  We took it very easy and had a great run (2:33).  At mile 8 and 11, cordon & I ran a 1 mile tempo.  The garmin battery died, but i figured we ran around a 6 minute pace.  For the last mile I ran a 7:00 pace.

I will try to swim and lift latter today.

What I thought was going to be a very painful and slow run turned into a very short and fun run.  After running 15 miles yesterday, I thought I would be too sore and tired to do anything productive today.  I started with a 1-mile walk and then ran a 1 mile 8:35 pace to see how I felt.  That first mile was sore and stiff so I ventured another mile to see if conditions would change.  It did!! I ran a pace of 8:15 and felt really good.  The next mile was the same, an 8:13 pace.  I finished off another 0.2 miles just to annoy my OCD tendencies.  I then walked another mile for good measure.

We went out this evening for a 20 mile bike ride (1:20 at a 15 mph average).  We hit the DQ for blizzards and then coninued on around st george traffic and trails.  Cathy had one crash because she didn't get out of the clips before the light.  She got a bloody knee.  After we got home we took the kids out to watch the fireworks.  AHHHH!!!!  We then sat in the pool to cool off before bed.  What a nice day!