Hangin' Loose

Bit excited about the dual.  And just signed us up for our next one.  The Legacy Duathalon on April 17(same day as SLC marathon).  This one is a 2 mile run 20 bike then 2 run.  So not quite like the last one.  And also this weekend I have a swimming clinic with the Desert Sharks.  Where they will be video taping us and such.  So it will be very interesting and hopefully learn to swim better.  I dont know.  But I might be changing my training plans this year to doing a few tris.  I got my next race in less then 3 weeks running.   Then another dual and then Ogden marathon.  I am signed up for UVM and want to do SGM since I will have finished the runners series with running Spectrum 10k in 3 weeks.  So I dont really need to do the PC Marathon or I can just do it for more training.  I really like the First training which will allow me the chance to do some xtraining for Duals and maybe my first Tri.  It would be great recovery.  I just got to make it through the next 2 weeks.:)  My Vets bball team will be playing all next week and into the weekend if all goes well.  So we will see how that goes.  Plan is to get in a bike ride tonight.

Decided to hit the gym and do a brick like workout.  So rode the bike for 22 mins and 6.35 miles.  Then ran on the TM for 2 miles.  Again it was around .3 miles that legs started to feel good and .5 was able to kick up the pace.  Played with the speed alittle.  Ranging from 8:30 pace to 7:00.  Felt pretty good for the most part.  My left knee was sore though after the run.  So I iced it and its feeling better.  The run was 16:18 so around a 8:09 pace for the run.

Speedwork tonight and Bball. So went and hit the gym after work. 2 miles warm up with 5 strides. And one mile cool down. 1200 x2 RI 2min, 800 x4 RI 2min.

1200 @ 4:55 x2

800 @ 3:13 x2

800 @ 3:09 x2

Felt really good to do a full speed workout.  And kicked it up on the last 2 intervals of the halfs. 

Later after relaxing for 2 hrs went and played hoop for 2.5 hrs again.  Had alot of fun again and hopefully burned alot more calories.

Didnt go to work today. Went up to the state capital with the wife to support Jordan School District. So talked with 3 representives in the house. And met with Senator Waddadups. Which was very cool. We were actually on the floor of the senate and then went up to the big desks and talked to Senator Waddadups as he was conducting everything. What a awesome experience to say the least.  I will for sure vote for them again.  And it was interesting seeing it all happen from behind the desk of the President of the Senate first hand.  I am so proud of my wife and that we went and did that.

Had to get in a workout so went and played bball agian.  We only had 12 people show up tonight so I got tons of play time.  Was only out for 1 game so 2 hrs of good hard playing.

The body just wasnt into this run tonight.  Was suppost to be a tempo run.  And started it at 8pm.  My calf was acting weird in the first mile.  And kind of relaxed for the tempo part at 7:24 pace.  But just wasnt feeling good and sluggish.  So called it good.  Good thing since I had snow removal early Fri morning.  Going to have to scale back the 2nd night of Bball.  I dont want to get overtrained and not enough recovery time.

Went to a swimming clinic put on by the Desert Sharks.  So they talked about different drills for the first hr or so then we swam for a hr.  And had it video taped and got instruction.  I got a few different things to work on.  But mostly got the fire going to get swimming more.   So after all of that.  We have started looking more to get the gear for we need to do more tri's and duals.  I will have to change some of my goals for the year.  Still doing Spectrum 10k in 2 weeks.  And also running Ogden, UVM and SG.  Put since I am in through the running series after spectrum.  I will probably pass on PC and do 2-4 tris.  We just signed up for another race there in April.  So I will have a dual on the 17 then the next weekend a sprint or beginner tri with the swim in a pool.  I am getting excited since I will be doing most of my training with my wife instead of us doing our own things.  It will be awesome.  And my goal is it feel good enough to do a Half Ironman come next year.  I was tring to put off this tri goals till I did my BQ and went to Boston.  But can still work on that goal along with my Tri goals.

Went down to PowerTri and looked at some package deals on tri gear. Got me more excited to get into doing some.

Was going to go for a run with the wife. But she wasn't feeling to hot. And we were going to change my gym membership. But didn't happen. So ended up playing hoop for 2 hrs instead. Region starts on Thurs night and feeling good about it.

Played hoop again tonight for 2.5 hrs.  Wanted to practice a little with some of the guys I will be playing with.  So we had like 5 of us there that will be playing together on Thurs night.  Went pretty good.

Had our first game of region play.  We had 11 show up to play and the other team had only 6.  We just tried to wear them out and stay ahead.  I was having a pretty good night.  And made a few good shots.  At 2:15 I was came out of the game and we were up 20 pts.  And the wife waved saying she was going home.  Suprisingly they were able to come back with a little help from the refs to within 3 pts.  And we finally got into 1 and 1 and then double foul trouble and pulled back away enough to win by 4.  It was a good game till the end.  Next game is Fri night at 9.

Ended up losing our bball game by 6 pts.  Was a good game.  Glad that is finally over.  Now I can get back to my training.

Went down to SBR in Orem and got fitted for tri bikes.  Took 2 hrs each and found our bikes we wanted.  So hopefully all this snow and cold weather is going away soon.  Cant wait to get out there and ride.  Been reading up on my swimming.  And on Monday will be starting my tri training.  Going to be different changing gears from marathon training to tris.  But its all good.

Worked on a few drills swimming.  I think we spent about 30-40 mins doing it.  Started getting the hang of it at the end.  Just got to be patient doing it.  At times I while doing it I was actually going backwards.:(  Focus was on balance and positioning.  Was doing it on my back.

Working a crazy schedule again this week.  That actually makes it easier to workout with the wife.  Working 5am to 1pm today and yesterday.  Then the rest of the week 5am to 3pm.  So after work took a quick nap.  And when Kristi came home we went did a brick workout.  So 10 mile bike ride up to U111 and back down in 37 mins.  Quick change into running shoes and then a mile out and back.  Wore my new racing flat shoes that I am debating about wearing for the race this weekend.  They sure were nice and light.  Bit different on the feet.  But also something different about this brick is that I really didn't feel much jello in the legs after the bike ride and into the run.  Not sure why.

As for this weekend.  I was looking at what I ran last yr and what I hope to do this year.  Last year I did it in 44 mins and change.  And noticed that the first mile and last were a about a min slower then what they should of been.  So I will try and get in a good warm up this year.  And improve on the first and last mile.  And hopefully get in under 42:30.

Kristi wasn't feeling well so she didnt make it to the gym with me. Plan was to run for 45 mins then swim for 20 mins. Ended up with 20 mins run and then 30 mins or so swim. On the run my left calf wasn't relaxing when I kicked up the pace for a sub 7 in 2nd mile.  Paused and stretched it after the first mile at that pace.  And finally just called it good.  I figured it was from all the swimming and pointing my toes and maybe the new racing flats.  So went and swam.  The swimming and balance this time was much improved from Mondays swim.  So feeling alot better.  Still need to do more with pointing the toes better though.

Missed the bike ride due to bad weather:(  So got some other stuff done and spent some time with the girls.   I am thinking with the new training.  That I will try and maintain a long run at the end of the week.  To keep up the distance for my marathons.  But focus more during the week on the tri training.  It is more of a full body soreness instead of just core and legs.  My legs lately have been sore everyday.  Just more in general then specific spots.

Went down to SG to run this race with the wife and kids.  And picked up our tri bike to go and ride while there.  Talk about beautiful weather for a race and bike ride.  Alot better then last years race.  Had a few goals in mind but wasnt sure how my training had been to be able to beat my 42:30 pr.  But if anything to beat my time of 44 and change here last year was the goal.  With not much running due to bball and tri training.

Meet up with Mike Warren, Chadl and Brent.  MrsFit was able to run into a few friends so she was happy.  We took the first bus up to the race so I could get in a good warm-up run before the race.  Since last year we didnt get a chance since we took the last bus up.  Ran a mile down the hill and then back up.  Feeling good about running in my new racing flats.  So kept them on.  The race seemed to have started right on time.  And we were off.  Lined up right behind Mike and next to Chad.  About 2-3 rows back from the front.  Really started to wonder about the first mile though and that I went out to fast.  So slowed it down to a 6:00 pace and let Chad go.  But caught back up to him for a while.  And hung with him for a time before he took off again.  The temp was great nice and chilly but didnt notice it all.  Really for the whole race I didnt feel unconfortable at all temp wise.  Just focused on staying relaxed the whole time.

At the half way point.  I was suprised I hit 3.1 in 19:50 which in itself was a PR if the race would of ended there.  But the 2nd half is alot tougher then the first.  Its was tougher keeping the paces under the 7:00 mark.  I was on goal for hitting it or pretty close till I slowed and wetted my whistle at 4.7 add station.  Still havent mastered the running and drinking at that speed.  So just slowed to a walk for a few steps.  Took a gulp and dumped the rest over my head for good measure.  Last year the last mile and first mile is where I wanted to improve on the times the most.  So hitting the 5th mile over my 7 made me focus even more.  And it really helped alot.  The 2 guys I was hanging with finally started to slow and caught the older of the 2.  And the younger guy I got him on the last downhill.  I liked the new changes to the course.  Which made the finish line seem alot closer.  After the last turn.  And ran it hard from there.  Wasn't anyone to catch up to but had the guy I just passed hanging on.  But I knew I had the gas to loose him in the last .2.   I was very suprised to see the clock in the 41s.  And felt very good about the race.  After finished went back looking for MrsFit and saw a bunch of people.

Mile 1 6:00

Mile 2 6:45

Mile 3 6:28

Mile 4 6:47

Mile 5 7:09

Mile 6 6:58

Mile .17 1:00

TT 41:09 AP 6:38

Had a great time meeting everyone.  And hung with a few old friends and made a few new ones.  Sorry we didn't meet up Brent for the bike ride.  It went great for me.  We rode out form La Verkin for 7.5 miles and 33 mins or so.  Turned around and rode back.  I finished with 58 mins and change for 15 miles.  MrsFit bike has some issues with shifting though.  So we will have to get that fixed when we get home for sure.  I for one haven't felt better on a ride.  I really enjoyed the aero position and the bike rode very smooth. 

Back to the race though.  Was suprised to find I had Pred Offically by 1 min and 21 secs and by my watch 41:11.  Hit it a bit after the mat I guess.  I am really happy with finishing strong this time and feel the tri and xtraining is really helping alot.  Came into this race feeling really refreshed and injury free.  As for the new racing flat shoes.  They were awesome.  Wore my compression socks to make sure no calf issues and they really made a different later in the race.  Mostly in the 2nd half on the rolling hills.  I didn't feel them as much with them being so lite.

AM-  Today is swim for 30 mins and run 60 mins.  So we decided to do the swim i the morning and run at night.  Worked on my drills again at first.  This time with the fins.  WOW!!  What a difference it made.  I am sure I had the balances down right.  But it sure did help me move more.  I could breath easier for sure.  And after doing my 5 drills I have been working on.  Went to swimming laps again.  The first lap was horrible.  I had forgotten to use my arms imagine that.  And focused on the 5 drills together.  The last 2 laps were really good.  I felt like I was rotating and breathing right.  And it felt really good.  I am getting this swimming thing down.:)  My legs were a bit sore still this morning.  But after the swim they felt great.  It must be all this training(xtraining) that helped in my races on Sat.  Because it sure feels good.

PM- Headed to the gym to get in my run.  Its a 60 min run so kind of made it a recovery run.  legs are a bit tired and just needed to put in the time.  So just warmed up and turned it up as it became comfortable.  Kristi wasn't feeling to hot after dinner so went it solo.:(

Weather outside was looking good.  So my hopes of riding were getting high.  Until the wind came along.  Opted to ride inside at the gym.  So we headed to the gym to ride.  And problem was that I took my new shoes that dont clip in to the gyms bikes.  ARGH!!  Talk about a pain using straps.  After about 25 mins I called the ride short for me and went and lifted weights instead for the 40 mins while the wife rode.  Worked lats, chest, back, legs, bis, core.  2 sets of each exercise.  Next time I will just brave the weather.  Or bring the right shoes.:)

AM-  Morning swim for 30 mins with the wife.  Needing to get into a routine here.  Forgot my cap, nose plugs and goggles.  Good thing Kristi had extras cap and goggles.  Worked on drills for the first 20 mins.  Added in a new 2 new ones into the mix.  Think I am getting them down some.  But need alot more work on them.  I will focus more on those 2 next time.  Took a bit to get into the groove again.  And then time was up.  Run in the PM.:)

Rest day.  Should of been a 75 min bike.  Ended up having a little bday party for the youngest.  She turned 5 on yesterday.  And not much time to get in a ride.  Might need to change around this bike day for Fri swim day.  And get the swim done in the morning.  That is till the sun starts coming up early enough to ride to work.

First started out with a 40 min swim.  Had a good time doing that with the wife.  And yesterday we took time after work to get Kristi's bike up and running right.  So after swimming we took the bikes out to Saltair and rode that flat route.  We did that with 22.5 or so loop in 1:14 and so it turned out really good.  Got some things figured out with the handle bars.  Kept changing it around to what fit right.  Felt really good on it.  And the only thing I had problem was with my feet being frozen.:)

Got a lot of sleep.  Plan was to run with Jed from the sharks.  He is planning on running SLC marathon and goal was to run 7:30s.  Wow that was a tough course up around big cottonwood and wasatch.  There was a few mean hills.  But was great to run with him.  He has a lot of Tri experience so it was great talking to him.  He has done 4 fulls and 7 halves all in the last 4 years.  So it really was great.   Man I got to work on my long runs for sure.  The pace dropped alot for the last few miles.  And hills galore.  Cant wait to go back and do it again with some more long runs under my belt.

Mile 1 7:12 downhill

Mile 2 7:14 down

Mile 3 7:31 flatter to up

Mile 4 7:41 miles 8-13 course of SLC marathon I believe

Mile 5 7:32

Mile 6 7:54 hills

Mile 7 8:05 WOW mean hill coming up to mouth of big from valley

Mile 8 9:09 or was this it??

Mile 9 7:31  There we go downhill again

Mile 10 7:40 up down on wasatch now

Mile 11 7:35

Mile 12 8:47 incline kicking my butt

Mile 13 8:45 up then down again.  Talk about a rough course. Finally done  And will have to finish stronger.  Now that I know the course.  Lost alot of time on that last bit to being spent.

TT 1:42:37 AP 7:54

AM-  We decided to change up the morning swim with the run.  So we had 75 min run this morning.  That only turned out time for 60 mins.  Got in more of a recovery run.  And kicked up the last 2 miles to 8:00.  So I could get 7 miles in again.  Made it right on time for work.  So looks like I will need to get up at 4am instead of 4:15 if I want to make a full 75 mins next time.  Felt good after the first mile.  But just kept it easy after yesterdays long run.

PM-  Will do the swim in the morning.  Wifes hammies need some icing.

AM-  The wifes hammies were acting up last night.  So we pushed the swim to this morning.  It was 30 mins of drills.  Focused on the last few drills I have been working on.  I will most likely spend this week working on those drills the whole time.  Did it with fins and it was starting to click.  I am not sure of how far i went.  But I know for sure it was the farthest I have gone so far since all those drills and fins helped to move it along.  Tonight will be biking and it looks indoors.  Come on good weather.

AM-  Today is 45 mins run and then later tonight will do 45 swim.  We ran outside this morning.  We were watching the temp drop from 36 to 33 in the first 2 miles.  And had a headwind of only 5-8 mph.  Had that for the return miles.  And started feeling some snow flakes on my nose every once in a while.  Pace was a nice recovery for me.  Kristi was getting it done but was a bit of a struggle with her hammies and back tighting up.  ARGH!!  Hope she is going to be able to relax it and be able to continue her training.  She is a bit frustrated.  My legs and body feel very refreshed after that run.  And looking forward to the swim tonight. Started snowing as we finished it up.

TT 45:05

PM-  45 min swim.  Drill drill drill and drill.