Hangin' Loose

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.