Hangin' Loose

AM-  Schedule at work is a bit different this week with the holiday.  So was able to get in a good run before work and hopefully get in a swim before scouts after.  Yesterday we didnt make it back to do our swim so just kind of changed yesterday and todays work outs around.  Ran with the wife.  At a nice and recovery pace.  Temps were great and maybe I was even a bit over dressed.  60 min run and 6 miles. :)

PM-  Went for a swim.  Struggled a bit on this one.  Did 200 warm-up then laps.  Not sure what my problem was.  But I think I need to work on my kick and drills a bit more.

Had a great ride after work with Kristi and Patrick.  Had a nice ride on most of the same course as Mon ride.  Kind of relaxing for the first part and then picked it up for the return trip.  I think we are liking this route.  Nice and quite with not that much traffic.

TT 1:15

Avg Speed 17.29

Av Cad 66

21.7 distance

AM-  Had a great run with my wife this morning.  Temp was around 68 degrees with a slight wind.  Was a progressive run.  With each mile faster.  And the last one I ran solo.  Felt pretty good overall on the run.

Mile 1 9:44

Mile 2 9:33

Mile 3 9:26

Mile 4 9:07

Mile 5 6:57

TT 44:48 AP 8:58

AM- On the training it was a 75 min run. Figured I would up it to a 80 and 10 miles. Went off pretty well. For the most part its a flat run with just the one hill at the middle and in the last mile. Felt pretty strong for the most part and took water on the run since it was a bit longer then a hr. Good thing. The weather was perfect too. 63 degrees oh yeah!! Mile 1 8:30 Mile 2 8:05 Mile 3 7:53 Mile 4 7:47 Mile 5 8:01 Mile 6 8:13 Mile 7 8:21 Mile 8 7:52 Mile 9 7:56 Mile 10 7:29 TT 1:20:12 AP 8:01

PM-  Went for a 30 min swim.  Felt a bit better then the last time I swam.  Swam first 300 first then 200 with fins then 100 again.

Went for a nice ride with MrsFit.  It was a 75 min ride.  Kind of road out from our place to by Day Break.  And then back home.  Felt pretty good well not really.  Around the half way point we were climbing a hill on 12600 S up to 5600W.  And I looked  back and noticed the wife back a bit so was going to go back to ride up with her.  And got the small bump in the gutter and went down hard.  Landed on my left hip and hand.  So got a nice rasberry on my hip.  So I iced it when I got home.  So hopefully it wont be a issue for the race this weekend.  But will see tomorrow how it will be.:(  But worked on upping my av cadence.  So did good on that part too.

TT 1:15:23

21 miles

38 max speed

77 av cadence

AM-  Today called for a 45 min run.  So decided to run the 6 mile loop and try and do it in that time.  Ran into a headwind for miles 4 and 5.  And the 6th mile was down a rough road.  Which is surprising since it was my fastest mile I think that I have ran down that road.  Hip is feeling ok.  Didn't really notice unless I touched it.  

Mile 1 7:57

Mile 2 7:47

Mile 3 8:24

Mile 4 8:09

Mile 5 7:40

Mile 6 5:55

TT 45:54 AP 7:39

PM-  Swim for 45 mins or so.  Went pretty good.  Got some tips from a co-worker on my stroke.  And it seemed to have worked.  I wasn't doing a full stroke.  And it helped to lengthen my stroke and felt more balanced.

Hip is feeling much better today.  Not sure if it would of been a issue during the race.  Since I was able to run on it Wen.  It was really windy when I got home from work so passed on the bike ride opting for rest instead.:)

Plan is to work as long as they need me.  Then head to packet pick up.  Eat dinner around 3-5pm and call it a night early to get up early.  To go pick up Slick at 2:30.  Lets hope for good weather tomorrow.:)

Where to start.  Well the plan and goal was to run with Tom Slick as long as I could.  And hopefully do better then what I did a month ago with Kathie.  The good thing going into this race was that I was feeling a lot better then Ogden.  And he was wanting to run a 3:25-30ish.  I figured I should of been able to do that.  The only problem was just the long runs again or should I say the lack of them.

So went to pick up the packet Fri night and was very surprised when Aleesssaaaa was the one giving out my packet.  I could hardly recognize her since she has lost some weight.  And looked really good.  Got my packet and went home.  Called it early and since this race was going to be a early one with a start time of 5:30.  And buses at 3:30.  Picked up Slick at 2:45 and got to the the towne center mall around 3:30.  Met up with a few people to ride up to the start.  MarcE, Dale, Slick, BeMo and Maynard.  So had a good ride up with Maynard.  The start of this was very crazy.  The bus almost missed the turn off.  And had to turn around.  Got to where we thought we were suppose to be.  But no one else was there.  Which seemed odd.  There was a bunch of PoP and they started up 2 fire pits.  We hung out there for a while till they said we had 30 mins to get up to the start.  What???  so we trekked up the road further and found the starting line.  And next problem was the PoP there.  They were like right next to the starting line ok maybe 15 yds from it.  But it was a big mess.  And must of started the race late to get people up to the right spot.  And it started at 5:45.  Right when it should of started we got our first bit of rain.  But was also able to run into a few more people at the start.  Like Canyon, RivertonPaul,  Chadl, Dace and Mike Warren. 

The temp was great the rain wasn't really a issue and all the wind we had seemed to have been a good tailwind.  Slick needed to use the PoP at mile 5 and so I found a good spot too.  That MarcE came and kicked me out of.:(  It was the only pit stop I needed so that was good.  Paces were pretty good up then and then ran into Aleeeessaaa again at the aid station. Had a great time running with Slick.  We had Teena all of a sudden pop up on us too.  In the first few miles.  And we got past by Teena, Marc and Canyon at this point.  And only got back up with Canyon.  We could come close to Teena a few more times at Aid Station but she was flying down the downhills.  We saw Andy also manning a aid station around mile 7 or 9.  All the aid station were great.  And we only had problem later with the mile markers being off.  Had to reset my watch later once it got really bad.  I am really sure that I didn't do a 7:34 on that one mile.  So lost Slick for a mile or so and met back up with him after coming out of the canyon.  And then he lost me at the aid station at mile 21 while I was working on my shot bloks.  And I was running out of steam here.  Teena then really started to turn into a small dot on that long few last miles that seemed to so go on forever.  With the road just going on and on straight ahead.  And the overpass close to the finish was rough in the last .5 of the race.  But the good thing I knew MrsFit was at the finish somewhere.  The problem was going to be finding her or so I thought.  Of course as I came across the line guess who was there handing out medals.???  Oh yeah!!  My Sweetie.  So that was great and Slick was there waiting for me.  It was great.  He ended up placing in his AG which was really cool.  And I felt really good with my final time.  Improved about 36 mins from the race 4 weeks ago.  And my 4 or 5th best marathon.  So its all good.  Well I will finish this a bit later.  Going to go to a HoeDown with my 10 yr old daughter.  It will be a fun date night.:)

Mile 1 7:41

Mile 2 7:43

Mile 3 7:52

Mile 4 7:55

Mile 5 7:45

Mile 6 9:05

Mile 7 8:16

Mile 8 8:30

Mile 9 8:01

Mile 10 8:10

Mile 11 8:23

Mile 12 8:03

Mile 13 7:18

Mile 14 7:35 1:51

Mile 15 8:25

Mile 16 7:56

Mile 17 7:50

Mile 18 8:02

Mile 19 7:56

Mile 20 8:16

Mile 21 8:15

Mile 22 9:00

Mile 23 9:29

Mile 24 9:01

Mile 25 9:15

Mile 26 9:12

Mile 26.24 1:53(7:49 pace)

TT 3:38:53 AP 8:16

39 min bike ride on a flat road for the most part.  Legs were a bit sore still but felt better as the ride went on.  Just a nice cadence ride.  Then went to the gym and worked out with the wife.  Hit back, legs, abs, chest and lats for about 45 mins.

AM-  Nice morning for a run.  Had a breeze from the South.  With the temps around 68 or so.  Legs felt really good and recovered.  So after relaxing in the first mile decided to see how they were doing and picked up the pace.  Ran into that head wind on the return 2 miles.  And really wanted to push the pace the last mile.  Had a bit of a head wind the whole way.

Mile 1 8:26

Mile 2 7:49

Mile 3 7:40

Mile 4 7:21

TT 31:18 AP 7:50

PM-  Open water swim clinic in East Canyon.

Had a busy day at work.  Used a weed wacker for about 5 hrs and pulled up some sage brush by hand.  It was a nice hot day out.  And so after work really wanted to get in a good swim in the pool.  The place was crowded with a ton of people.  And the problem was that we only had a few mins before we were going to be kicked out of the out door pool for a swim meet.  So we were only able it get in a few laps.  But it sure felt good anyhow.:)

Wanted to get in 6-10 miles originally but it didn't quite work out that way.  Tried a new route today too.  Decided I wanted to get in some good downhill miles so wanted to run down from Copperton.  And thought I would run up to it instead of drive and get in some long uphill ones too.  As I got to the 111 highway going up new bingham highway.  I saw the big hill coming looming ahead.  And decided it was what I really wanted to push up more then the last few miles.  And extended the run a bit more to go up it then decided I wanted it make it a 13.1 mile run.  And then headed back down.  Only problem was as I didn't run the same way going up as coming back down.  So the distance was a bit short.  And had to find ways to at .3 and ended up just doing 13 and called it good.  The last couple miles I just relaxed on too.  But felt good with the effort coming back down.  Felt relaxed at first but by mile 11 I was ready to just relax and bring it in.

Mile 1 8:44

Mile 2 8:02

Mile 3 8:30

Mile 4 8:48

Mile 5 9:03

Mile 6 9:41

Mile 7 8:29

Mile 8 7:00

Mile 9 7:00

Mile 10 7:12

Mile 11 7:17

Mile 12 8:15

Mile 13 7:46

TT 1:46:06 AP 8:10

Decided to do start off my training for SG.  So today marks 15 weeks till SG.  So today's is speedwork 1 mile warm-up 4 x 800 @ 2:56 with 2 min recovery.  Then another 10 mins cool-down.  Felt good for this first speedwork out in a few months.  Being up in Park City might have made it tougher and doing it in the gym.  But was alot better then last year up here.

Warm-up at 9:15 or so pace

4 x 800 @ 2:56(10.1) with 1% incline

Cool-down was at the 9:15 pace again too.

Bit after that we went for a about a 4 mile hike with the kids.  Took us just over 2 hrs to do it.  And had a great time.  Then swam for 1 hr with the girls.  Mostly just floating around though.

Rough race for me.  Haven't gotten in the training with the swimming or much on the bike.  So it was a bit rougher then last race.  But still feel really good about the race.  The bike I felt good and run I felt really strong.  Just the swim was way way slow and off.   Not a lot of people doing it.

So since we spent the week in Park City with the kids.  I was able to get in one good speed workout.  And did hiking a couple times.  Missed the open water swim clinic due to the wife going to a concert for her Bday.  Did get 3 days of swimming in with the kids in a kids pool.  Mostly just floated around.  So with us staying in PC we just did the packet pick-up and body markering the morning of.  Parked about 4-5 miles away and had to ride do and back with our stuff on our backs.  Should of just parked along the side of the road. DOH!!  Got down there and set up in a great spot.  First rack on the bike out/in side.  Made for a longer T1 but shorter T2 for sure.  We quickly discovered the water levels were very higher.  We came up a couple weeks ago to check out the course and such.  And the water was very low.  Now it was very high with a lot of logs and crud floating round in the lake.  The race was even delayed about 10-15 mins just to clear out as much of the bigger stuff as they could that would be in our paths.  The water was a bit nicer then the other 2 open water swim experience I had.  Was in the low 60's or so.

Swim- 27:57 17/19  Had a better time with sighting this race.  Didn't take as much water from chop or anything.  So I think the only thing that really slowed me down is just the lack of swimming the past month.  Did pretty good for say with staying in my groove even with all the crud in the water.  Only had to toss a few larger ones out of my way.  But did spend way to much time on my back.  Not really happy with how from the race just a month ealier I am almost 10 mins slower.:(  Consistance consistance consistance.  At least I wasn't last out of the water.  But was close to last.

T1 3:37 15/19  Still alot of room to improve on here.  Got out of my wetsuit and such fast.  And when I was stripping it off.  Krisit came in to the T1.  I had already been there for a bit so was a bit ahead of her.  But stuck around for her for a few secs.  Took my first Gu before heading out.  And did roll my socks up which really helped slipping them on faster too.  And the 1 piece suit made it easier too.  Which saved time.  But still alot of work on this transition for sure.  Felt really dizzy though here and so I might need to try some ear plugs or something to help.

Bike 44:51 8/19 Started out with Kristi heading out.  Hung with her for the first mile or so for sure.  Not sure after that due to passing alot of people in this first few miles.  And being a tri you cant really ride together with someone or draft.  The course was around 14 miles or so.  And wasn't very well marked.  At one point they marked for us to turn around with someone there also.  I turned around and went back and asked if sprints were suppost to go up there.  And he said "No" DOH!!!  Wasted a few secs or so there and had to repass 2 guys that passed me.  Which didn't take long.  Did alot of passing on this part and only really got passed by one guy doing the Oly distance.  But could really tell that I was lacking on my biking training.  Yet was still a strong showing.  Hit the steep hill coming out of Francis hitting 49.5 mph.  Road that and kept 30+ for about half a mile which was really nice.:)  Felt good on the bike.  Just wish I had done more training.

T2 1:19 12/19  Bit better on this transition.  Wish I had my racing flats at this point though.  Just since I had to tie up my shoes.  Not sure if I would of liked it them for the run though since about half of the run was going to be on a dirt service road for a while after about the half way.  And then even go down to just a small trail that you couldnt pass on.  So the trainers were good that way.

Run 21:37 3/19  This is where I am guessing the speedwork paid off with the training.  Since I have only really been somewhat consistant.  Had only 1 guy pass my on the run which he was doing the Oly distance again.  So didn't really worry about him too much.  First mile was on a newly chipped road.  Which wasn't too bad.  And was mostly uphill.  At just a bit after 1 mile was the only aid station.  Which was really nice.  It was really getting hot and humid here though.  And I was really starting to heat up.  At about 1.5 miles into it is where you go off the pavement to the dirt.  It wasn't very well groomed at all and once you hit it.  It was steep downhill.  So avoiding some ruts and passing 2 woman at this point the last woman said to slow down and be careful.  Kind of fell on deaf ears.  I was passed by the oly guy at the water station and didn't want to let him get to far ahead.  But he was leaving me in his dust.  There was several uphills through this cross country portion of the race.  But the good thing was what went up.  Came right down.  As it continued to wind around some it was getting closer to the lake again and some streams.  Oh my was the humidity high and it was really heating up.  Came in feeling tired and spent.  But happy with my effort overall.  The water bottles they had at the finish was warm but they had some cold choco milk.  Which hit the spot.  Kristi came in shortly after me and I must of missed her as she came into the transition as I was leaving.

Well I feel good about what I have been able to accomplish.  The swim wasn't the best at all but did prove to me that I can do the distance again.  Even with poor training.  Will just give me more to think about during the rest of this year and keep it consistant.  I am planning on now focusing on my running.  And will continue with my tri kind of training but making sure to get in my runs and those all important long runs.

AM- Rode to work today.  Just took it a bit easier on the ride out and started out a few mins ealier then normal so I wouldn't feel rushed.  Was nice and cool on the way to work.  I wont be so luck on the way back it sounds like.  Figure I will keep with my tri routine for say.  Keeping it nice and simple.  But working hard on my runs on run day.  So this ride was nice.

TT 27:35 TD 7.75

PM- Rode home from work.  Road was still kind of torn up on the last mile.  But since its was downhill.  I was able to just ride in the lane where the road was still better.  Since my pace is around 25-30 in there.  Got home in 22 mins to a quick change and off to the gym with the wife for some strength training.

Squats 3 x 20 @ 70

Bicep curls 3 x 20 @ 50

One arm rows 3 x 20 @ 25

Leg press 3 x 20 90, 180, 180

Seated rows 3 x 20 @ 65

Crossovers 3 x 20 both sides

Leg Extensions 3 x 20 @ 65

Hamstring curls 3 x 20 @ 65

Incline bench 2 x 20 @ 85

AM-  Went for a nice swim this morning.  Got in about 30 mins total and had to swim indoors so only 25m instead of the 50m.  Struggled for the first bit.  And got better as the time went on.  Just need a bit more consistancy I think and it should improve.  Will go for a run after scouts tonight.  Speedwork....

PM-  Oh boy.  That wasn't going to happen today.  Hammies were still sore even after the swim. So warmed up doing 1 mile easy at a 6.7 pace with 1% incline.  And then decided to forgo the speedwork and do the tempo maybe.  So that was 5 at 7:15 pace ended up getting 1 in and really started to feel the hammies not loosening up so just called it good.  And spent some good time stretching them.  Bit to much on the weights I guess.  Will have to tone it down next time.  Till I start getting use to it all again.

AM-  Rode to work today.  Warm temps for sure and a strong South wind.  The wind only really effected me in the last couple miles.  Legs are feeling good after this ride though.  Hopefully after tonights ride I will be back to normal for a good workout tomorrow morning.  Should of gotten my cadance up higher on this ride. 

TT 27:22

Av Speed 17.03

Av Cadance 68

Max Speed 42.42

PM-  Wow that was a rough ride home.  Very windy and dusty.  It was a white knuckled ride getting home and so I just kept it under control and survive the ride.  Ended up taking about 10 mins longer then usual.  Where I normally ride about 21-25 mph I was lucky to be doing 10-13 tops.  It was good to make it home though.