Hangin' Loose

Went for a ride with Kristi and Patrick.  It was a great morning for a ride too.  Not much of a wind and temp was great.  Just rode out to the Oquirrh Mountain Temple and turned around and road back.  Did it in 55 mins and some change for 15 miles.

Then went out for a run with a guy that is trying to graduate from the police academy.  Needs to do 1.5 miles in 15 mins to pass.  And he needs to shave off about 30 secs more to make it.  And has until the end of Aug to do it.  So hopefully with losing a bit more weight he will make it.  Just a nice easy jog for me with a bit of walking and alot of talking.

AM- Hit the gym early for a speedwork.  Tried to stay up late and watch all of the Tour de France.  But I was dozing off for the last bit of it.  There sure was alot of big wrecks yesterday though.  Kind of crazy to see the top athletes crash and such in the big races like that.

Well back to the workout.  Today was 10-20 min warm-up then 5 x 1k @ 3:44(10:00) then 400m RI.  Followed up with a 10 min cold down.  Was able to get 4 in struggling with the last 2 and felt I was going to run out of time.  Since I had to shower at the gym and skipped the last one.  Ended up with 6.3 miles in around 53 mins.  Did 5 strides also in the warm up.

AM- Stayed up late last night watching the tour again.  Dang they are dropping like flys still.  Alot of accidents and troubles on the road.  Lance is looking a bit beat up and dropped from 5th to like 13th all due to a flat tire on the cobblestone.  So this morning I didn't have much to complain about on the ride.  It was nice and cool with a slight breeze.  Felt pretty good on the bike today.  Kept tring to focus on some good cadence but since we cleaned up the bikes on Mon looks like my cadence sensor got bumped.  So didnt see how I did today.  Time was good though.  Going to have a busy night too.  Will ride home then go to a open water swim clinic again in Herriman.

TT 27:16

Av speed 17.13

Max 35.8

PM- Had a flat after the ride in.  So had to change that before going home.  Had a tailwind for the ride and a crosswind.  But wasn't too bad.  Felt pretty good about the ride.

TT 21:40

Av Speed 21.10

Av Cadence 77

Max 38.2

Tempo run today.  Plan is to run 1 mile easy 4 @ 6:45 then 1 easy.  This will actually be my first real tempo run for this training cycle.  And is the fastest pace of the 4 that I run in this cycle.  So for some reason that going through my head.  And it won in the end.  Only run 3 of the 4 miles.  But I feel really good with it.  And hitting the paces was even that much better.:) :)

Mile 1 8:26

Mile 2 6:43

Mile 3 6:46

Mile 4 6:43

Mile 5 8:19

TT 36:59 AP 7:24

Well I looked at my training schedule again.  And I was all off argggghhhh...  Was thinking it was the 6:45 week and got that messed up with the 3:15 training plan of 6:45 next week which was 3 at 6:45 but I dont know what I was thinking.  The one I should be following is 4 miles today at 6:49.  And next week at 3 for 6:34.  I have got to go print me off some of my schedules and hide the 3:15s they are throwing me off.:(

And I am excited to say that I am now signed up for DesNews 10k and Park City Marathon today.  So I am excited.

Rest Day today.  Getting ready for tomorrows long run.  Might get in a swim with the kids but doubt it.

What a wonderful day for run.  Met up with the chumps again.  Johnny V, John D, Rick, Teena, RivertonPaul and someone new Jodi I think met up for a run.  Hung with John D and Rick for the first few miles since they were heading out faster.  I wanted to hit my 17 miles and 8:00 pace if all possible.  But figured I would keep it nice and easy for first few and last few.  But try to push it a few miles at that pace if possible.  So hanging with Rick and John was nice till they turned around after only 2.5 miles and hooked up with JohnnyV and Paul.  And they were up to running my pace.  So we kicked it up more and turned around at 5.5.  Was alot of stops and regrouping but was still nice.  So ran with a few different people at different times.  Got back to the cars at 11 miles and wanted to hit 2 more miles at least at the 8 min pace.  And pushed to get it and then figured I would just run back at JohnnyV's pace to the end.  But we ran into Teena and Paul again.  And Teena was feeling some tightness so Paul ran with me and we left the other 2 to walk it in.  Started mile 15 at around 9:10 pace and we ended up making up for the lost time in the first .25 to bring it in.  And then we decided to really push it the last mile.  Was really awesome to run with Paul for this and have him push me the last bit.  Kind of burned out half way through it.  But held on till the end to finish under 7 mins so feel good for the effort for the run.  And having Paul there really kept me going.  Its been really nice to run with the Chumps its been alot of fun.

Mile 1 8:11

Mile 2 8:12

Mile 3 8:12

Mile 4 7:58

Mile 5 8:02

Mile 6 8:44 Think I didnt stop it when we were talking about distance and stopped for a few.  Because I am sure the paces were right with rest.

Mile 7 8:11

Mile 8 8:21

Mile 9 7:55

Mile 10 8:05

Mile 11 7:54

Mile 12 8:04

Mile 13 7:58

Mile 14 7:48

Mile 15 9:02 Meet up with Teena and Paul.

Mile 16 8:03

Mile 17 6:52

TT 2:18:02 AP 8:06