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Tuacahn Olympic Duatholon

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
89.800.0032.00
Foundation 8d Miles: 47.30Foundation 8c Miles: 42.50
Night Sleep Time: 88.00Nap Time: 2.50Total Sleep Time: 90.50
Running MilesSwimming YardsBike Miles
5.000.000.00

PM1- Busy day at work.  So it was nice to get home and get in a run.  Today is speedwork.  So its 1 mile warm-up(with strides).  And then right into 4x 800 @ 3:13 with a 2 min RI.  And then 10 min cooldown.  Boy do I need to work on my speed.  This was another tough run.  But got her done.

Mile 1 8:50 With 2 strides.

4x 800 @ 6:24 pace(3:12) RI ran at 10:00 pace for 2 mins. 

Mile 3.8-5.0 8:30 pace

TT 40:00 AP 8:00

PM2-  Went and played some bball to loosen up and get ready for the big game this weekend.  This weekends game is against our rival weekend.:)  We are playing the other team from our ward and is the last game of the regualar season.  So a big game.:)  Played for 2.5 hrs tonight.  Some of it half court and some full.  But never sat once which was really a nice workout.  Also was invited to play for the vets team in region.  Which would be 2 games in March.  I guess the vets are the old farts(35+)LOL and I am one now.

Foundation 8d Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(9)
Running MilesSwimming YardsBike Miles
7.000.000.00

Tonight was tempo run.  1 mile warm-up and cooldown.  With 5 miles at 8:00(mp).  Went rather well for the first real tempo run.  Missed last weeks due to cub scout training.  So it was good to start out right.

Mile 1 9:15

Mile 2-6 8:00

Mile 7 8:30

TT 57:50  AP 8:15

Foundation 8c Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Running MilesSwimming YardsBike Miles
0.000.000.00

Fun filled weekend.  Wife's car wouldn'r start yesterday morning.  Good thing I was taking the day off so I could work on it for a few hrs.  Worked on it till 10pm.  Played the rivalry game and we were doing well yet came up short in the end.  Lost by like 8-10.  Then started working on the car again.  Starter was the final issue and had it towed to the shop to work on.  Basically ate up my run time.  So no long run.  Life happened.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Running MilesSwimming YardsBike Miles
3.000.000.00

Went and picked up the wifes TRUCK from the shop.  Its up and running now.  So all is well.  And then went for a nice recovery run with the wife.  Been a while since we have been able to run together.  So just took it nice and easy with her to get back into it after her back issues.

Foundation 8c Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(2)
Running MilesSwimming YardsBike Miles
6.000.000.00

Speedwork night.  Progressive one starting with 2 miles warm-up then 1200, 1000, 800, 600, 400, 200 with 200m RI.  Went well and started to feel more comfortable as the run went.

Mile 1-2 2nd mile had 5 strides of .1 each

1200 @ 4:55

1000 @ 4:03

800 @ 3:13

600 @ 2:24

400 @ 1:35

200 @ 50

Mile 6 8:30

TT 50:40

 Will probably play some Bball tonight for a few hrs.

So ended up playing some hoop after all.  Played for 2.5 hrs.  I should really probably count some of that time as running time or something.  Full court all night.  I just love playing longer.  Which normally means I get alot more pts and can out run more people.:)

Foundation 8d Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.000.000.00

Got home from work and took a 2 hr nap waiting for the wife to get home.  Gave her Valentines gift early due to having the girls this weekend.  And we went out to eat to the CheeseCake Factory.  Had a great time.  Then played hoop for 2.5 hrs again.  My big toe on the right foot is sure taking a beating.  Its the one I must be pushing off from on lay-ups.  It sure is tender and had like blister on blisters.  So its a little thin under there.  I hope a band-aid will do the trick so I can walk around normal.  And on Thurs night get in my tempo run with no troubles from it.

Night Sleep Time: 5.00Nap Time: 2.50Total Sleep Time: 7.50
Comments(3)
Running MilesSwimming YardsBike Miles
7.000.000.00

Tempo run tonight.  Called for 1 mile warm-up and cooldown.  With 5 miles at 7:44 pace.  Well no 7:44 on the TM so hit it up to 41 instead with a 1% incline.  Felt tough the first mile but finally relaxed and hit it just right.  Felt pretty go and the big toe wasn't a probably at all with the blister.  So felt pretty good for the run.  Just wish I hadn't started it after 8pm.  Where did the day go?

Mile 1 9:15

Mile 2-6 7:41

Mile 7 9:15

TT 57:00

Finally ran into Tim.  A guy I see running everyday on the way home from work.  Says he has a dream of running a marathon.  Oh boy did that start up the good conversation.  And so I will most likely run with him a few miles this weekend on my long run.  He runs basically 6-7 days a week and each day 5-6 miles.  So I am really looking forward to helping him get to his dream of running a marathon this year. 

Foundation 8c Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments(8)
Running MilesSwimming YardsBike Miles
17.100.000.00

Well I met up with Tim at 7am to start our run down at the parkway.  He had mentioned his furthest run was around 10 miles.  So figured we would see how he would do going 17.  Well more like 6 and then go from there.  He ran just fine the whole time.  And was really suprised that he ran 17 miles.:)  The paces was nice and slow.  Took us around 3:15 and like a 12 min pace.  So much slower then what I should of ran for my training.  But was a good long run none the less.  His poor shoes were really really shot.  And was really bad with a lot of holes.  So after the run we ran up the Wasatch running center and got him hooked up.  He was a size 12 and not the size 13 that he was wearing.:(  He also runs like 6-7 days a week 6.4 miles each day.  So we are going to get him going on a training program to run a marathon.  And boy does he already have a really strong base already.  Was a great run.

Foundation 8d Miles: 17.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.000.000.00

Happy Valentines day everyone.  I had a great day with my wife and girls.  And the one of the wifes gifts was registering me for UVM which I am excited that she did.  One less thing to worry about.:)  We went for a 2 mile walk with the pups which was nice too.:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Running MilesSwimming YardsBike Miles
7.000.000.00

Had a hard time getting to sleep last night.  With negotiations going on at work.  Monday night we voted on the contracted.  And it was rejected.  So I found out about it right before crashing for the night.  So kind of kept me up.  So rough day at work.  Just a uneasy feeling all over plant.  So with that weighing on my mind I was grateful to have a good hard workout coming up after work.  Decided to try to kick up the pace from the 3:30 training to the 3:15 which I was doing for SG.  It went pretty good till the last one.  And I was pretty well spent and called it good.  So workout was 2 miles warm-up with 6 strides in the 2nd mile.  Then 5 1k @ 6:00 pace with 400m RI and then 1 mile cooldown.  Ended up doing 4 of the intervals with the last one ending after about .2 and just extended the cooldown to get a full 7 miles.  Will probably play hoop again tonight after the piano recital.

Got in 2 hrs of hoop.

Foundation 8c Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(6)
Running MilesSwimming YardsBike Miles
0.000.000.00

Not feeling well.  Canceled scouts and bball.  Crashed at 6pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

Missed the tempo run for today.  Feeling sick still.  Came home and crashed for 2 hrs and then went to a Tri newbie seminar with the wife.  Doc appointment early tomorrow morning.:(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Running MilesSwimming YardsBike Miles
16.500.000.00

Had our first and last game of the playoffs.  We ended up losing again to the team we played 2 weeks ago.  Which was our rival team.  I played pretty good this game and was my highest scoring one.  But in the end we still got beat by around 10.  They we really strong in the last quarter again.  I was alot of fun none the less.

Went out to the parkway again with Tim.  He was feeling really good with the new shoes on.  I was hoping to be able to go at least 10.  Wasnt to sure if I was going to be able to do that with my cold kind of lingering.   Went quite well though.  We headed North to the end of the path in a headwind.  And it was nice when we turned around.  Where I started to push the pace with him.  First half of the run we were in the 11s at the turn around where we started picking up the pace.  It went something like 10:30 then hitting around 10:10 to 9:56 paces for the next 5 miles or so.   And for the last 2 we really started to kick it up.  Hitting 8:40 then 8:30 and the last .5 was a 7:23 pace.  It was a great improvement from the run we did last week.  Last week it was 17.1 miles in 3:15.  This time it was 16.5 in 2:50 with like a 10:23 pace overall.  He is really coming along great.  Kind of exciting to be apart of it.

Foundation 8c Miles: 16.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(5)
Running MilesSwimming YardsBike Miles
6.000.000.00

Well speed work tonight.  And it went ok.  Not as good as I would of hoped to have done.  Was trying to get that faster pace down.   Got the first interval mile at the 6:10 pace.  But when it was time for the 2nd one got .6 into it before I paused it.  Caught my breath and then finished it.  For the last one I just dropped it down to the 6:40 pace after .3 miles and coasted it in.  Not sure if it would be better to kind of hit in between the 2 paces like a 6:25 and get that down then move up to the 6:10.  I am really regretting not doing any speedwork through the winter now.  Good thing is though that I am down about 6 lbs.  Must be the slower long runs and the bball.  Going to go play tonight for a couple of hrs.  Going to try and get Tim to go.

Got in 2.5 hrs of bball.  Got on a good time the first go around.  And we won the first 3 games so first hr was all play time.  Was a pretty good night of ball.  Just wish I got more sleep last night.:(

Foundation 8d Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(6)
Running MilesSwimming YardsBike Miles
2.000.008.00

Wanted to try out the tri outfit I got from the desert sharks club that we joined up with to see how it fit and if I would use it in the race.  Plus do a brick like session to get use to riding then running afterwards.  So warmed up with a mile run then hopped on the bike for 8 miles which took 30 mins and then back to the run for a mile.  The first little bit of the run was like jello but after about .3 miles it was back to normal and I kicked up the pace from 6.8 to 7.1 and it felt good.  As for the outfit.  Was a little tight around the arms I thought so put on some body glide and it was just fine for the workout.  Lets just hope for some good weather down there in SG this weekend.

Foundation 8c Miles: 2.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments(3)
Running MilesSwimming YardsBike Miles
6.000.000.00

Today was a tempo run.  2 miles warmup 1 mile cooldown.  And 3 miles @ 7:15 decided to turn it up some again this time.  So did 2 @ 7:00 then last one at 6:44.  Wasn't to bad for the first 2 miles so kicked it up and toughed it out.  

Mile 1-2 8:55

Mile 3 7:00

Mile 4 7:00

Mile 5 6:44

Mile 6 8:55

TT 48:00  AP 8:00

Foundation 8d Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(7)
Race: Tuacahn Olympic Duatholon (6.2 Miles) 02:03:30
Running MilesSwimming YardsBike Miles
7.200.0024.00

Well this would be my first real duathlon that I have done.   Which is a 5k run 24 mile bike then 5k again.  I did one a month after my first marathon back in May of 07.  Which was a 25 mile bike then 10k which I did it in 2:40.  So wasnt really sure what to expect on this one since it was my first real one.  So my goal was to beat my 2:40 at the very least.  And there was also a guy I knew was going to be running from the gym.  So I was wanting to beat him.  But at the same time do it with the wife.

So we woke up early to get to the race at 7am.  You really want to hit tri's and dua's early so you can get the best spots in the transition areas.  So we got there right at 7:01 and there was already at least 20 people there too.  Found a great spot 4 rows back from the exit of the transition and dropped off our bikes.  And went back to the truck to warm up.  We figured the race wasnt going to start till 9am anyhow.  So after warming up for a bit we dumped off the rest of our stuff at the transition when the sun came out and hit the restrooms.  Boy was that good.  Because after we did that we headed back to the car to chill again.  And make the final decisions on what to wear.   Since it looked like it wasn't going to rain.  Which they kept saying it was going to hit either at 5am or noon.  Lucky we had no run for our race.  As we were sitting there I noticed behind us that there was no one in the transition area.  And then saw as the racers were taking off down the road around .2 or so into the race.  ARGHHHHH!!!  We checked the email announcing the race started at 9am.  Yet they started it at 8AM.  Oh boy.  So we gather the last of our stuff and headed back up to the starting line.  And lucky my GPS found it about the time that I got to the starting line and we were off.  Looking about 3 mins back from everyone.  And since this one wasn't chipped time just even made it that much better.  So for the rest of the race it felt like playing catch up the whole time.

First 5k Run  26:??-  So with a 3 mins back start we headed down the road.  It was a out and back with the sprints turning around half way down and us going down a bit farther the road.  It was nice to see everyone passing you alot of times and we could kind of see who was leading both the packs.  And we started picking people off.  The goal was to kind of take the first 5k easier since there was still alot of racing left to do.  So after the turn around it was back uphill to the transition area.  We passed probably about 20+ people on the way back up.  Only like 5 on the way down.  Of course starting late and playing catch up really kind of get you out of the grove of things.  And I saw Jason from the gym and then his wife a ways back from him Ruth.  And it only spurred me on more to catch up to him.  As we got back up to the transition I didnt see him so he must of been in transition or coming down the other side.  So quickly changed my hat for a helmet and got the biking shoes on and ready to go.  The wife was very quick in the transition and waited for me for a sec.

Bike 24 miles-  This was down from Tuachan and out to the area of where we will be doing our next race.  The Spectrum was all over this part of the race.  With riding 2 loops and then back up to the Tuachan.  So you pass over alot of the Spectrum 10ks course.  So it was down into Ivins and then back up Snow Canyon and then back down and back up to Snow Canyon then home.  We caught up to Ruth and the first turn around at the 2nd round about.  And saw my target bit before that.  This first loop was the hardest of the 2 for me.  As you head up Snow Canyon it is alot of uphill.  And quite a steep hill right before the turn around.  I saw Jason coming down about a .3 or so from the turn around so was ahead of us by a bit.  But coming down fast out of the canyon.  That really spurred me on even more.  The wife I figured is alot stronger then I am on the bike and was right behind me up till the turn around.  There was only 1 person between us.  And I took off down the hill fast.  And had to pass a car on the way down.  Which MrsFit had some issues getting around slowing her down a bit.  Kind of lost sight of her till the 2nd round about again.  Where she was a bit back from me again but still just 2 people behind me.  She got stuck behind someone at another corner going very slow.  Saw Jason and he was pulling away from me ARGHHHH!!!  And I tried to just relax and get into a good groove.  And so after that downhill from Snow I was feeling so much better.  And also the 2nd loop was so much nicer then the first one.  But he was still pulling away.  Also only got passed once the whole race which was a guy on a Tri bike just flying.  As I was starting my 2nd loop he was just finishing it and heading back up the hill to Tuacahn.  So as I am going back up Snow for the 2nd loop I saw Jason again coming back down.  Even farther this time then last time.  ARGHHH!!!  He has me by about 20 pds or so the wife says.  Which really helps on the downhill.  And so it helped yet again to give me more push up the toughest parts of the Snow canyon hills.  And just flew down the hill again and back up to the Tuacahn.  I saw him about .5 down the hill as I was coming up to the transition and pushed to try to catch him.

2nd 5k Run 23:??-  Went pretty smooth this time in the transition.  And started the clock as I was in the transition back to the run.  So this 5k time has the transition time also which would be about 1-2 mins faster time wise.  I was more prepared this time for the legs being like jello.  It was very odd first getting off the bike and switching shoes.  My socks had issues it seemed the first 5k and so I had to work them right this time.  Seemed to have bunched up last time on the run.  And so ditched the gloves and took off.  Had to make up some time.  The first mile at first was saying I was running a 9 min mile but was quickly dropping down.  I forgot I had changed it over at the first and so I just relaxed about the pace.  My legs felt normal after about .3 miles and fine at the .75 mark.  And by the turn around I was feeling really good.  From the look of passing Jason close to the turn around he was about 15 people or so ahead of me and about .4 or so.  So felt I was gaining on him oh yeah.  And he was heading uphill.  I was only able to catch about 8 people on the way up to the finish line.  Its hard to recover the splits from the watch.  But the first mile ended around 8 pace with the transition.  2nd mile with the turn around and uphill was 7:04 for that one.  And with the more uphill part it dropped to 7:40 at the first of the last mile with the .75 in view.  And started to puch to pass the 3 people I had in view.  Didnt really notice the splits for it put I know I had picked it back up with a ways out to just over 7 mins for that mile and finished it strong.  Coming in at 2:07:12  Offical for say and 2:03:30 by my watch which I more for me.  Since this wasnt chip timed.  Walked over to get something to eat and relized Kristi hadnt come in yet and headed back out to find her.  She was down about .5 from the end and ran it in with her.  She had done awesome with her troubles a couple weeks ago with not being able to train due to her back and also the pretizone shots.  Of course we had to wait for her to recieve her Hardware.  And of course I didn't catch Jason and didnt see him at the end so I dont know if I would of beat him.  But it was great to run this race.  And looking forward to doing it again in April probably.

So to rap it up.  It was a 37 min PR for me or just a PR for being the first real Dual.  It was great weather for a race and I really need to improve on my biking by actually riding my bike more.  As for the jello legs they felt alot better this time and it didn't bother me at all since I knew they were going to do that.  And that it would fade.  Which they did after only .3 miles.  I do like how my strength is more in running and that is the last thing you do in these things.  And was very proud of the wife and how she did in her first Dual and that she won more hardware.

Foundation 8d Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(9)
Running MilesSwimming YardsBike Miles
89.800.0032.00
Foundation 8d Miles: 47.30Foundation 8c Miles: 42.50
Night Sleep Time: 88.00Nap Time: 2.50Total Sleep Time: 90.50
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