Hangin' Loose

My back wasn't like the lifting or some part of it.  So opted instead of lifting before spin class to just hit the bikes early.  So we got in 50 mins extra on the bike.  Bottom is still a bit sore from riding.  But getting better.  Can't wait to get the bikes out for a good ride.

TT 1hr 50 mins spinning.

Got out for a run with Jeremy and Pete.  Pete and I decided before hand that we would pick up an extra mile.  And just add it on after the 2 miles out and back that we have been doing.  Do allow for Jeremy to peel off if he chooses.  But we got him on board with running the extra mile by running the first 2 a bit slower.  So a bit slower going out and coming back.  The run back was into the wind which made it a bit tougher.  With the last mile half up a hill and back down.  He was kind of happy to having done his first 5k.  We will see if we get him back again on Thur.:)

Mile 1 10:44

Mile 2 11:19

Mile 2.5 5:41 Going up the hill

Mile 3 4:17 Coming back down :)

TT 32:02

Early morning run again with Jeremy and Pete.  Waited around a bit for Jeff to show up and must of missed him or something.  So we started with the uphill and down first instead of the end of the run.  And finished off with the flatter out and back.  Jeremy was breathing much better and we were able to shed off  some time from Tues run.

Missed working out after Tues run and yesterday.  MrsFits back isn't feeling to hot at all.  So spent more time with here.  Might get in a workout tomorrow morning before heading to SG.  We are going to be going down there for Mothers day and the SGIM.

Mile 1 10:25

Mile 2 10:31

Mile 3 9:34  Picked up the pace alot the last .2 or so.

TT 30:31

Had a early morning today.  Started at 3 30am to get up to the starting line by 5 at Sand Hallow.  We only knew 2 people that were going to be in the race.  Mike Warner and Brad from the running store.  We were only able to run into Mike before the race.  But we would see Brad later.  We helped first at bike transition as they came out of the water from the swim.  That was alot of fun.  And watching the start was really cool to see.  The water this year was alot warmer for them so it was nice that way.  But it was quickly going to start heating up for them.

It hit the 90s pretty quick.  And there was a pretty strong wind in places.  It was exciting to watch but there was alot of suffering going on.  We still had a blast and looking forward to doing it someday.  That SGIM is on tough race.  There is so many hills and stuff the heat can be brutal.  We watched at the last few mins at the finish line.  That was really cool.

I AM IN FOR ST GEORGE MARATHON!!!!!!!!

PM-  Went to spin class tonight.  We hit it 30 mins early and cut it a few mins early for MrsFits back.  That acted up in the class.  So I made it pretty good this time in the class.  Didn't die anywhere so I am happy with that.  And bottom is use to the riding again.  So we got in a total of 1hr and 20 mins riding.

Got out for a early morning run.  Everyone was thinking it was going to be rainy at that time.  But turned out to be just great.  Perfect morning for a run.  Started a bit earlier to get in a bit more miles.  But Jeff didnt show up for the run again.  And Pete was holding strong.  Jeremy on the other hand after 2.5 miles had some issues with his shins.  So we slowed down to a crawl and walk for the last half mile.  Might of over pushed him.  Or it could of been the chuck-a-rama he ate at last night.  And a few too many times to the desert bar.:(

Mile 1 11:00

Mile 2 10:12

Mile 3 15:24

TT 36:36

Got to the gym about a hr and 15 mins early.  And so we hit the bikes before the class.  Worked out good.  Got in a a full hour of riding before the class and called it good for the night.  And skipped the class.  6:30 start time for the class can make for little sleep if I am getting up at 4am to run.  Just dont get the advantage of the instructor led class.:(

60 spin

Met up with Pete and Jeremy was up for some more punishments.  His shins were feeling better then Tues run.  And finally Jeff showed up to run with us too.  So we did our 3.1 run with Jeremy and did that under 30 mins.  Then Pete and Jeff were up for a couple more miles faster.  I really got to get my recharger for my watch located.  So I knew these splits better.  All I know at .5 into it going up the hill was 4:14 and a bit more uphill with the last mile being faster.  And 14:13 for the 2 miles we picked up the pace alot more.  And it felt good to run fast again for a few miles.  Was wearing a bit too much for the last 2.  I was starting to really overheat.:)  Got talked into running a long run tomorrow also with Jeff and a guy named Randy.  Will see how that goes....

Mile 1 9:36

Mile 2 10:19

Mile 3 9:53  TT for the 5k 29:49

Mile 4-5 14:13

TT 44:03

Went for a run with Jeff and Richard.  Legs felt a bit heavy at the first of the run.  Haven't done a back to back day for a long time.  And my legs were letting me know.  Still was a good run just had to slow down a few times.  Was quite a struggle for me.  Back felt fine the whole run and even after.  So its all good

TT 2hrs 04 secs

Early morning run with Pete, Jeremy and a new guy to join us Aaron.  Ran into Aaron on the way home from church on Sunday.  He was just finishing up a run and is training for Ragnar coming up in about a month.  He ran his first 5k at SLC marathon last month.  So he is just starting to get into it.  And ran with us today.  We just made it between the early morning rain and it started up again it seem on the way to work again.  So worked out great for us.  And I found my charger for my Garmin.  So got some splits again. FINALLY!!

Mile 1 9:25

Mile 2 9:41

Mile 3 9:21 .1 33

TT 29:01 AP 9:23

Got out for a wet run this morning.  At first it was just a drizzle and then picked up by the end of the run.  So wasn't to bad really.  Met up with Pete and Jeremy again.  Waited around a bit and then took off.  Goal was to run 4 miles.  So we were going to keep it fairly easy and just keep moving.  Went really well and Jeremy was really happy with hitting 4 miles and doing it in 42 mins and change.  He started telling us about his goals that he has now.  First he wants to break the 29 min and move on down to 26 mins and keep dropping it by 3 mins.  I kind of had to laugh some.  And mentioned I have been battling getting under 20 for a while now and hitting  it right on or a few secs off.:)  So we finished up the run and the wind was and rain was picking up some.  So started to jog home and heard someone yell my name.  And it was Jeff.  So ran a mile with him before calling it good.

Mile 1 10:27

Mile 2 10:32

Mile 3 10:37

Mile 4 10:21

Mile 5 7:57

TT 50:18 AP 9:58

Had a pretty good run.  My main goal was to run it under 2hrs.  I got that one.  Was hoping for something in the 1:40s.  But with my training and getting back into it.  Just running the distance was going to be a challenge.  2 things I really learned from this.  Is I got to do more hills in my training.  The little bumps in the road were really tough for me and I need to work on my long runs even more.  Meet up with Kathie at the start and ran with her a bit.  She passed me in the final few miles.

Mile 1 8:53

Mile 2 8:17

Mile 3 8:14

Mile 4 8:12

Mile 5 8:15

Mile 6 7:58

Mile 7 8:05

Mile 8 7:51

Mile 9 7:58

Mile 10 7:51

Mile 11 9:15  Running out of gas...

Mile 12 10:32

Mile 13 10:47

Mile 13.26 2:21

TT 1:54:24 AP 8:44

Turned into a rest day.  Donated blood at work.

Tried to get out for a ride or something last night.  Weather just wasn't working with me on it though.  Wanted to get my legs feeling better.  They were a bit sore from the race on Sat.  But one thing I can count on is my running buddies to be out there to run.  Was a bit wet and rainy this morning.  Pete and Jeremy were there to get it done.  Plan was to go 5k under 29 mins.  And beat the time we did last week.  Was going well for the most part I thought.  We were hitting the splits pretty good.  Till around the 2 mile mark.  Jeremy was dieing and there was no relivening him.  So Pete and I headed up the hill and back down to finish the 5k.  Hit the last mile a bit faster.  Was shooting for a sub 8 but just didn't happen.  Legs were still a bit sore for the run and they are still a bit sore.  Hoping to hit the elliptical tonight.

Mile 1 9:12

Mile 2 9:11

Mile 3 8:04

.1 :47

TT 27:14 AP 8:45

PM- Hit the gym with the wife.  Did the elliptical for another 60 mins.  Tried a different program this time.  Did the variety one.  Was nice to change it up some.

TT 62 mins

Got the bike out for the first ride.  Was a bit windy going but sure was nice coming back.  Av speed going was like 16 coming back was 27.  Just rode out to the temple and back.

TT 43:35

Had a few people bail on the run this morning.  Wasn't sure if I was even up for doing it in the wind.  Around 3:30 it started to howl around my place.  So I knew it was going to be a fun run.  Headed out to met up at 4:20 and only Jeremy showed up.  With the wind coming from the North thought we would try to add in a couple miles of cross wind.  Didn't work out as planned.  The 2nd mile was up 6200s to 5600w.  With the wind blowing from the NW it made for a rough run for Jeremy.  So with the added hill and wind he was wanting to walk by the time we got to 56.  Kept telling him the next 2 would be alot easier.  Since it was flat for the next mile with the wind at our backs.  And then wind at our backs and downhill the whole mile.  We made it.:)  And I think about the same time as last week 4 miler.

Mile 1 9:47

Mile 2 11:42

Mile 3 10:56

Mile 4 9:42

TT 42:15 

Ran with Richard and Jeff again.  Starting to be a long run group it would seem.  We went up to Copperton Park and ran back down from there.  Once we hit by my place changed it up some.  We ran up a mean set of hills up 7000 s.  Ran to the top then back down.  And made another loop to 9000 s and back on 4800s.  Was quite surprised when at 13.1 we had ran it in 1:44 mins so around 8:00 pace.  About a 10 min improvement from the race last weekend.  Oh and I didn't charge my GPS right the day before.  Said it was charged but when I got to use it at the park.  It was dead again.  So was a naked run and was kind of nice really.  Started to fade a bit slower the last couple mile or 2.  But picked it up again on mile 15 to 15.5.  Which is where we dropped off Richard.  With just a mile left to go Jeff and I took it a bit easier.  Dropping him off around 16.1 and I still had about a half to go.  Was 2:11 when I left him.  So I figure around 2:15 for the run.  And feel pretty good about it.

TT 2:15ish

Yeah today was a run with Jeff and Richard.  We met up at 6am for our run.  Plan was 6-8 miles.  Well that was the plan.  At first it seems I would get 7 miles then soon turned into 8-9 and finished with 10.:)  It wasn't to bad really though.  Had a good run.  It was cool 35-7 degrees and a slight breeze.  Quite humid though.  Since it had been raining all morning.  And only barely rained on us here and there.  Ran a few hills and flatter areas on the run.

Mile 1 9:26

Mile 2 8:58

Mile 3 8:48

Mile 4 8:31

Mile 5 8:29

Mile 6 8:42

Mile 7 8:35

Mile 8 8:16

Mile 9 8:48

Mile 10 8:34

TT 1:27:12 AP 8:43

Meet up with Jeremy, Aaron and Jeff C.  Plan was to run our 5k again and beat the 29 min time again.  We were going to keep it flat this time.  And got kind of off pace on the 2nd mile with the turn around I am guessing and might of missed the distance a little bit for some reason.  When we finished up though we were a bit short and had to go a bit farther.  The bad thing was that Jeff and Jeremy had pushed it to the sign/corner and we still had .1 to still go to hit the 5k.  Jeff stayed at the corner and light and Jeremy died a few feet short of the .1 and finally made it to me with a few secs under 29. LOL It was a good run.  After that Aaron and I met up with Jeff R and Richard for a few more miles.  So 4th mile was warm-up for them and then some of the 5 was starting to pick it up and last .5 I ran it hard to the last half.  Felt pretty good overall.  Next Tues will be hitting the track and doing speedwork.  SGM training starts in less then a week.:)

Mile 1 9:17

Mile 2 9:35

Mile 3 9:03

Mile 3.1 TT 28:50

Mile 4 9:35

Mile 5 7:16

TT 44:50