Hangin' Loose

Sounds like from my doc. And blood work that I am vitamin D deficent. Which seems to make alot of sense of why I am feeling so tired and having some of the problems I have lately. Looks like in a few weeks I should be feeling alot better and back to normal.

Ran with the boys again.  They were going for 24 and I was happy to just go 4.  They are training for a 50 miler so the pace was slower then what we use to run.  Which was fine by me.  It was in the low 20s this morning too.  I felt good and could of gone a think a few more miles.  But had to be up in Logan in a few hrs so called it good at 4.

AP 9:23 

TT 37:57

Got out and ran my 4 mile loop.  With the 2nd mile uphill and 4th down.  Felt pretty good on the run and not to bad after.  Was good temps in like the 40s but just a bit breezy.  Ran it a bit faster then what I did last week by 2 mins.  So felt good about that.

I had a 6:45 bball game and thought I was free and clear for the day.  Wasn't going to happen.  Got a text from Jeff to run Fri night.  And thought ok yeah 6:45 is way early.  But with a 5:30 start time and getting warmed up.  I couldn't pass it up.  So got out and ran with the guys for another 4 miles.  Felt better then last time I ran with them a couple weeks earlier and 2 miles or so faster too.  After that went and played hoops and we won that game.  Did'nt feel as gassed as I have been the last few games.  And then at 1 went and ice skated with my wife and girls.  Had a pretty good time.  Also at the same time was a indoor invitational track meet.  So it was kind of cool to watch that as we skated around.

Mile 1 9:50

Mile 2 9:05

Mile 3 9:10

Mile 4 7:59

TT 36:19

Ap 9:01

Ran into Eric at church and he has been running all winter long.  And was up for a run this morning.  He has been doing 3 miles or 3.1 and so joined him for it.  It was a great run about 25 degrees and no wind at all.  He has come along well and was sounding and running good.  Kind of pushed it a bit harder on the 2nd mile and slowed down just a bit for his strong sprint for the last .1  Which we did at a 5:59 pace.  Overall it was pretty good and I stretched longer after this run.  Feeling pretty good now.  Lifting again tonight.

Mile 1 9:42

Mile 2 9:02

Mile 3 9:27

.1 :36

TT 28:49

AP 9:18

Just guessing on the distance here.  But worked out for like 50 mins.  MrsFit and I meet with our Tri trainer for a lesson in swimming.  And learned alot from her and worked on a few things.  But I was really suprised at how well I did for not swimming for over a yr or so.  My shoulder was hurting though trying some new pull.  And made it hard to sleep last night.

Was going to run with my wife.  And her back was a bit sore this morning so ran it solo.  Temp was great 32 degrees and no wind at all.  Ran kind of the same route of the Tues run.  Without the hill at the first mile for half of it.  Felt pretty good and just tried to relax.  Last mile I kept trying to keep it fast but relaxed.

Mile 1 9:21

Mile 2 8:48

Mile 3 8:31

.1 :38 6:34 pace

TT 27:19 AP 8:49

Was a great looking day outside.  So got off work an hour early so I could go for a ride with my wife.  Temps were around 51 or so and only a slight breeze.  My head was the only thing that was getting cold really.  And had a nice and easy ride.  For the first ride of the year.

Total Distance 12.5

TT 53:28

Avg Speed 14

Avg Cadence 62

Max Speed 33

No bball game today.  Only one more really left.  So got out and ran with Jeff, Richard and got Aaron to join us too.  Sounds like Aaron is getting his act together now.  And signed up for SLC marathon in April.  Good for him:)  And the other 2 guys are only doing 14 this week.  Next week for them though will be a 31 miler.  That I will try to run one of the loops with them.

This was kind of a big running week for me.  And might of over did it some.  Since last week I only ran 4 miles and played hoops.  The week before was just a skiing and hoops.  So doing 1 day of swimming, 1 day of biking and 3 days of running.  Going from 4 miles to 13 was a big jump.  Felt pretty good and got talked into doing more then 6 miles and ended with 7.2.  And felt really sick after it.  Stomach was feeling bad and my head was not happy either.  My wife was feeling the same way but alot worse.  Rested the rest of the day and all of Sunday.:(

Mile 1 9:12

Mile 2 9:11

Mile 3 9:10

Mile 4 9:22

Mile 5 8:48

Mile 6 8:58

Mile 7 9:10

.2 1:45 (8:53 pace)

TT 1:05:39

AP 9:07

Got a nasty blister again with these shoes.

Ran with Eric again.  Feeling a bit better from the weekend.  Did alot of resting and skipped yesterdays workout.  Yesterday called for speed workout and today was a swim.  But opted to run with Eric and kick it up some on our 2nd mile and then last .1.  He did well on the 2nd mile and need a bit of a recovery on the last one.:)

Mile 1 9:35

Mile 2 8:28

Mile 3 9:47

.1 :27 (5:57)

TT 28:20

AP 9:13

Went to the gym and spun on the bike with MrsFit.  Looks like the next race/ride I have next is going to be a 100 mile ride in April.  So I need to get some good time in the saddle for sure.  Just kind of threw together a workout to pass the time.  Felt pretty good throughout the workout and even better after.

TT 1 hr

Went for a swim this morning.  Worked on some catch-up drills and staying relaxed. Had 6 x 50 that went well in the middle.  Still need to work on not swallowing so much water or air though.  Was giving me some GI issues.

TT 38 mins

Ran with the boys today.  Jeff and Richard that is.  And only did the first loop and some of the 2nd one with them.  They went on to do 31 miles in 4:34:40.  What animals.  I had a bball game a bit later which thank goodness is the last.  And only 2 of us showed up for my team so.  No region for us.

Also later ran with my sister and MrsFit for about a mile.  My sister is working on a run walk 5k.  And we did the 3 min walk run 1.5 x 6.  She was suprised how well she did it.  Just slowed her down some so she could make the time.  Hopefully in a month or 2 we will be doing one together.

TT 1:15

AP 9:11

Went skiing for 2 hrs or so.  Felt better then last time.  But just had a tough time getting into it and with the cold and crowds turned out not being as fun.  So called it short.

Meet with our trainer again.  And hooked up our bikes to a comptrainer.  Which was really cool.  So we did about 10 mins warm up and then a 10 mile time trial.  It was kind of cool how it worked.  It kept track of distance and speed of course.  But then your watts, cadence, calories etc.  And then also it kept track of which foot was working harder and if it was more pushing or pulling. Along with you going uphills and down.  With it being on our own bikes was even that much better.  So for that time trial I did it in 31:42 I believe at around 19.6 MPH pace overall.  And got a good sweat going.

sick

sick

seeing a bad trend starting.  sick still hope I will get better soon.

Ran with MrsFit for the first run in a yr and a half for her.  Went pretty good for the most part.  It was outside and it was a bit windy this morning.  So for the first mile we had a headwind.  We just took it nice and easy and tried to keep it relaxing.

33:10

Run mile run on the TM.  Started out at a 6 pace for half a mile then kicked it up to 6.5 for the next half mile. Then to 7 for the next 2 miles.  Kind of easy workout.  But with the plan it is a good starting point. 

AM-Went for a swim this morning.  Did 300 WU and then 8 x 50 then 50 CD.  Finally feeling better.  Been fighting a sinus infection/cold for 3-4 weeks.  Got some meds in me and feeling better.  Str training tonight.

PM-  Hit the gym for some str training.  Spent 45 mins hitting back, chest, tri, legs and core.

Will be doing a stress test on a treadmill tonight.  This should be interesting.  Since I dont feel in that great of shape right now.

 Went and did the stress test on the TM.  Went well I think.  I guess the av. time is 17 mins.  And I ended up doing 20 mins.  It was rather tough.  Every 3 mins she would up the incline or speed or both.  Started out at 2% incline and 2 mph.  Then 3% and 3. 4% and 4 so for every 3 mins it would get tougher.  Got up to I think 6% and 6 mph I believe for 2 mins before I was spent.

Guessing on the distance since it was indoors on a spin bike.  It was a good ride.  My glutes were still sore from that Mon workout.  But felt better after warming up.  Got to get in some more miles and time in the saddle for that race coming up in just over a month.  100 miles sounds like its farther and farther each day.  As the race approaches.

TT 1 hr

Had a great swim this morning.  Felt like a small break through.  Goal was to swim 1200 today.  With 300 warmup 200 cooldown and 50s inbetween.  At about 10 into the 50s I started to feel a bit more relaxed.  Maybe because the 8th one I felt like I was going to drown again taking in a bit of water.  And all the coughing that went on for a few.  Start to focus on slowing down and making sure I was getting my air I needed and was relaxed.  So coming into the 13th one I was feeling more relaxed and decided to go for a 100 for the first time.  And well I did it!!!  It was so cool and felt really good to be able to hit that small milestone. 

TT 54:21

7am Went for a group run on the Porter Rockwell Trail this morning.  Ran for 7 miles.  Felt pretty good for the most part.  Went out a bit fast and slowed it down for the return trip.  Meet with a few people training for half IMs, sprint, olympic and marathons.

1:30pm  Went for a ride on the legacy parkway with my wife and her friend Liz.  Looks like they extented the parkway in both directions.  Went to the end of it on the North side.  And didn't find the South side end.  Heard it was only a mile or so longer.  Got to get more time in the saddle for the race coming up in 5 weeks.  Need only to times what I did by 4.:)

AM-  Early morning swim again.  Seems we are getting better or something.  Since we finished alot ealier then I thought we would.  But I think we will still stick with going at this time.  Since I believe they will be getting longer and we need to avoid that class at 5:45. Did 200 WU 4 x 25, 4 x 75, 2 x 100 with 20 RI then 200 CD.  Only felt like once I almost drowned myself in the WU.  Got to remember to breath only when my heads out of the water.:)  Felt like I took in alot less water today too.  My tummy is feeling much better today after the swim since I didn't swallow much if any.  TT 40ish

Did a time trail ride.  With a 15 min warm-up and then 30 mins on a flat road.  And 5 mins cooldown.  Was kind of tough.  I was able to keep right around a 20.1-2 speed for the ride and 85 cadance.  I think my av watt was 210 range and like 163 av heart rate.  Tons of stats on that computrainer.  Just not sure what all of it really matters or not.  My legs were still a bit sore and tender bottom starting out.  Good ride overall.

Ran after work today.  Weather wasn't to bad.  Shorts and a shirt.  Had a strong South wind so first mile was with a tailwind.  Ran with my wife the first mile and then finished up with my 4 mile uphill downhill loop.  Feeling really good with the last mile.  Pushed it and was able to stay relaxed.  Good to feel fast again even if it was for only a mile.:)

Mile 1 10:25

Mile 2 9:35

Mile 3 8:40

Mile 4 7:14

AP 8:59

TT 35:58

Early morning swim got to love it.  Making some good progress it would seem.  Today is 400 WU 7 x 100 with 15 RI and then 100 CD.  Wow that was tough but very cool.  Since it was like just last week I did my first 100.  The last 2 were tough though.  And the last one about 20yards into it started to get a foot cramp.  Stayed relaxed and kept going.  Was good to get that one done.  This was a big confidence boost swim.  Just really slow it seems still.  But getting in the distance.

1200 y

TT 47:16

Early morning run.  55 degrees with a breezy from the south.  So just about perfect that way.  Just getting in more base miles.

Mile 1 9:34

Mile 2 8:36

Mile 3 8:41

Mile 4 9:18

Mile .73 6:48 (9:22)

TT 42:58

AP 9:06

Went for a ride out in some windy weather.  Was kind of crazy for the first half of the ride.  Since it was into a headwind.  Normally we hit around 17+ going out.  We were struggling to keep 12.  And when a big gust would hit it would reduce us to 10.  So it was a longer for say ride for the distance.  But still a very good ride.  Wish I could of been out there longer.  But another 20+ miler and 1 1/2 hr ride is still good.  Need about 5 times more of that for the race.

TT 1:32

Swim baby swim.  Starting to get a bit more speed in my swim.  400 WU then 4x100 4x50 4x25 RI 15 100CD.  The first 2 100s wereabout 30 secs faster then what I did on last week.  Yet it was tough.  Felt pretty good for the most part.  And happy it was over so much faster then before.  Next swim workout will be a beast.  But I wont need to push it so hard.

TT 46:39

Went to the gym for this run.  Got to love the treadmill.  Warmed up at a 6.0 pace then kicked it up to 9:15 after half a mile.  At 1.5 miles kicked it up to 8:30 pace then at 3 miles up to a 7:30 pace for half a mile then back down to 9:30 for the last half mile.  Kind of all over speed wise but felt good.  Looks like those shoes are about shot though.  Will need to pick up a new pair.

TT 35:50

AP 9ish

Went for a nice ride with Patrick. Work went a bit long so I didn't get in as long of a ride as I wanted. But still got in a longer ride. Rode down to the temple then 12600 s. Up to Herriman high and then to 111. Down new bingham to 90s and back home. Wind wasn't to bad really. And temp was good had a good time. Time in the saddle.

D- 22.44

TT- 1:25:27

AS 15.76

AC 61

Max speed 38.21

Went for a run outside.  Just a 3 miler is what the training called for.  Went out easy and tried to pick it up for each mile after that.  Legs feeling good.  MrsFit went for the run too.  But ran it at her paces.  43 degrees with a 5-7 mile breeze.

Mile 1 9:34

Mile 2 8:54

Mile 3 8:17

TT 26:46

AP 8:55

AM-  Early morning swim.  Tough workout.  That didn't go as prescribed.  Had a 500 in there.  Did like 200 before panicing.  Got some good advise from my wife on keeping track of each lap.  And finished strong for the last 150.

PM-  Really felt like I had to get in my bike ride today and go as long as I could.  Went with Patrick and had a good long one. Did it in 2:22:46.  Getting more time in the saddle and bottom was good.  Legs were a bit spent from the hill climb up to the coppermine entrence.

Went and paced Jeff and Richard at the buffalo run.  They were doing the 50 miler so I got there at 10 to help out.  Finally found them at mile 28 aid station.  And kept cheering them on every mile or 2 till 38.7.  Where it was my turn to get in there and help out by pacing.  At this point Jeff was really suffering and it was his first ultra.  Richard was like 10 mins ahead at least and looking good.  Had a good time running with Jeff though.  Pace was slow though.  We would walk the hills and run the flats and down for the most part.  There was some really technical parts too that we just walked through.  I told him 4-5 miles out that the plan was to finish strong for that last mile.  Since he would remember it most.  Needless to say the last 2 miles we were running.  And the last mile was his fastest at a 7:30 pace.:)

TT 2:44

Changed up my training plan.  We decided to change it from the sprint training to training for a half in Sept.  Which would give us 24 week build up.  Kind of looked like the same training we are already doing.  But just a build to the farther distance later.  Which is just what I wanted.  Also changed it up from the 2 2 2.  Which is a balanced 2 workouts of each.  To 3 2 2.  With the 3 being swimming to work more on my swimming.  This training plan is great so far.  Well so far so good being the first one.

400 wu  Set 1 2x(50 with fist then 50 normal) RI 20  4 x 50 golf swim keeping track of strokes RI 20  Set 2 4 x 100 RI 20  200 cd

Guessing 50 mins or so for this one Didn't start it till I was like 150 into it.  Was a tough workout.  Breathing was good just need to relax more.

STR- Not that it is much but did 20 mins of str training with bands.  Hit tris, bis, chest and legs.

AM- Did 3 miles at the gym.  Kind of a easy workout.  But its the start of a new training program.  .5 at 6 then .5 at 6.5 and next 2 miles at 7.  Got a good sweat going.

PM-  Went for a ride with Patrick.  Feeling the pressure of the century ride just over 2 weeks away closing in.  So went for a longer ride then prescribed.  Felt good on the ride.  We had a headwind going out.  Which slowed us down.  But coming back at parts boy could we just fly.:)  Felt pretty good on the ride.  And handled the hills good.

TT 1:18:10

AS 16.5

AC 69

Max 37

TD 21.5

AM- Short Swim this morning only 750. 400 WU 2x(50 finger drags + 50 normal) 50 sprint pace 100 CD

TT 25:41

Felt hurried today.  Like I wasn't relaxing very well.  During the finger drag part though I was most relaxed.  And felt the best pace wise.  Got to relax more.  The sprint was tough 1:15  Much faster then my normal pace.  But good way to finish off the short swim day.  Fri workout is the long.  And I might need to get up even ealier.

PM-  MrsFit didn't go for the ride last night.  And still needed to get in a ride.  She has a 8 miler scheduled that we decided to just do the out and back to the temple.  So a 12.5 miler.  Felt pretty good for me.  The wind was goofy again for this ride.  Not sure what direction it was really coming or going to on the ride.  Was kind of odd.  We had a few issues too with our handle bars drooping again.   Might need to get some new ones soon.  MrsFits is always giving her grief. :(

TT 47:00

12.5 miles

AP 16

Early morning run.  Slight breeze from the north.  Kind of chilly but still about right for the run.  Felt a bit tired might be from the 2 doubles I did the last 2 days.  But got out for the longer run.  Though 4 miles isn't really a long run to me.  It will be later in the plan.  So I pushed it a bit more then I normally would or at least have in the past few months.

Mile 1 9:21

Mile 2 8:36

Mile 3 7:45

Mile 4 7:54

AP 8:25

TT 33:38

Medium Swim today.  Which from the looks of it is a long endurance swim for the meat of it. 300 WU 700 straight freestyle 150 CD.  Yeah see 700.  Last week I attempted a 500 before that 100 was my longest.  Sure I did 7 of those but with breaks in between of 20 secs.  So last week crash and burn on the 500.  I did learn something in the last 150 from my wife.  On how to count, stay relaxed and focused.  So I just tried to stay relaxed and counted.  lap 2 I was thinking oh boy 26 more to go is all. LOL  Suprisingly I kept going.  Only took like 2 very short breaks to fix my nose plug that I am not counting since it took like 2 secs.  BUT I MADE IT!!!  700 OH YEAH!!!!  Big jump from my 150-200 that I have done before to 700.  Feeling very good about it.  And more relaxed on the swim.  I dont know if it makes sense or not.  But I felt the water more and my movement through it more today.  Feel like I hit another big milestone today. 

TT 40:20

3:31 AP for the 100

Needed to go long today to get ready for the race in 2 weeks.  Started out wanting to go only 50-60 and ended up going 70.  It is the farthest I have gone so far.  Since my longest is only 35.  Legs felt great overall.  Wind going out and tailwind for the ride home.  Rode out past the marine at saratoga springs.  By like 5 miles or so.

TT 4:12:30

AS 16.7

AC 70

Long swim today.  Had a tough time getting into my groove or minnow state of mind.  Just couldn't relax on this swim.  Must of been that fast swimmer that was next to me.  Watched some of his strokes and tried to dub them.  And ended up throwing me off.  Just couldn't get back into it.  And ended up calling it good 100 short of what I needed to do.  Since the water arobics class showed up too.  Not the best swim.:(

300 WU 2x(50 closed fist, 20 normal) 4x50 golf swim 4x150 normal 10 RI(took longer though) 50 CD(should of been 150)

Dont know total time.  Was all off today. 50 or so mins.

Med run day.  Sure seems easy right now with only running 3.2 miles.  1 mile easy warm up then picked up the pace.  Building a base is really working on my patience.  I just need to stay focused on my goal in Sept.

Mile 1 10:00

Mile 2 9:15

.5 8:30ish

AP 9:10

Tour de St. George century bike race.  It was my first bike race.  And this one was a fun.  Not so happy about the wind and the rain throughout the race.  Will have to do a better report later.  Took me an hour to stop shivering after the race it was so cold. 48 degrees 32 with wind chill.  Did it in 8 hr and 14 or so mins total time. 7 hrs and 5 mins bike time.  Looks like the 4 rest stops took a bit long.:(  But I finished

Ran after work.  And did the 4 mile hill loop.  Felt a bit sloshy on the run.   Might be that I missed my run on Tues.  Still felt good about it overall though.

Mile 1 8:35

Mile 2 9:18

Mile 3 8:13

Mile 4 7:13

TT 33:21

AP 8:20

Side note.  Changed areas I work at work.  So not as easy to get on and log my workouts.  At least to blog about it.:(

Ran with Jeff and Chad.  Chad is training for his first half.  So pace was nice and easy.  Good day for a run.

tt 56:59

AP 9:11

Early morning swim.  Done with a much needed recovery week. Feeling good with my swimming.  And making some good progress.

300 WU

 2x(50 fist, 50 norm)

4x50 golf swim

4x150 normal

2x50 sprint

150 CD

TT 42:52 AP 2:45 for the 100

Logging this a bit late.  So not totally sure as to what I did.  Mostly drills in the middle of the workout.  With a wu and cd.  Felt pretty good on the swim.  My swim times have been improving alot with going 3 times a week.

Ran on the treadmill at the gym. Mostly running at the gym so I can run by my wife. First mile was slower then next 3 were 8:30 pace. Then kicked it up a bit at the end finishing the last bit at a 7:00 pace.

TT 43:50

Long endurance swim this morning. 300 WU 800 non-stop 150 CD.

TT 37:51

AP for 100 2:45

Ran with Jeff and Richard.  Hit some mean hills and last 2 were downhill.  Felt pretty good for the run even on the hills.

Mile 1 9:11

Mile 2 8:32

Mile 3 8:27

Mile 4 8:36

Mile 5 9:08

Mile 6 8:42

Mile 7 7:01

Mile .73 5:33 (7:36 pace)

TT 1:05

AP 8:24

Long morning swim this morning.  Up to 1650 from 1550 this week it looks like.  Was a good swim.

300 WU 2x(50 fist, 50 norm) 4x50 golf swim 4x200 normal 150 CD

TT 45:36

AP 2:46 per 100

Decided to make this workout a brick.  Was a bit of a break between the bike and run.  But still a brick I think.  Had to go buy some new tires and a few tubes though before the ride.  And rode it with Patrick.  Went to the temple and back.  Pushed the pace for the return trip on the back.

TT 45 mins

Ran the 4 mile up and down loop.  With a little at the end to get the .2.  Got a drink inbetween the bike and run.  But by the end I was feeling the effects of not getting enough hydration.  Not that it was that hot or anything.

AP 8:24

Early morning run at the gym.  Just took it easier today and got the miles in.  My right leg has been acting up a bit.  Not sure if I pulled something or not.  So not pushing it.

TT 49:40

AP 8:50s

PM-  Rode after work because I wasn't going to get in a ride this weekend.  Since I will be helping out again at the SG Ironman again.  Was a good ride kind of odd wind really.  But got it done.:)

TT 1:08:11

Av Sp 18.5

Av Cad 73

Max 42

Had a really good swim today.  Goal was to do 300 WU 850 nonstop 150 CD.  It says to do the 300 and then move right into the 850.  Normally I stop a couple times in my warm-up to stretch or something.  But this time I went straight through it into the 850 and right on to the 150.  All non stop.  Felt really good about it and instead of just doing the 850 the first time I did the full 1300 non-stop.

WU 300 8:22 (2:47pace)

800 23:48 (2:47pace)

CD 150 4:14 (2:49pace)

TT 36:25 AP 2:47 for the 100

Long swim today. And my first 1 mile plus swim. Was only going to do 1700 yds. But did another 50 to get over the mile mark. Lots of drilling today.

WU 300 2x(50 fist, 50 norm) 4x50 golf swim 4x200 normal 50 normal CD 200

TT 48:40 AP 2:46

Rode the new bike course to see how it is.  The nice thing is its right by my house like right there.  Its my 6 mile hill loop that I use to do even.  So looks like we will have 1 mile with hills and 1 downhill.  With 4 miles small rollers.  Was windy for this ride.  So hoping for good weather come Sat.

Had a great race with my wife.  Ran this one with her the whole way.  The goal was to improve on my swim time from the time I did it 2 years ealier.  Was 18 mins and change.  This time it was 12:47.  So around 6 mins improvement.  We had changes to both the bike and run course.  And MrsFit had a flat tire in the first mile of the ride.  Was kind of crazy on the bike course.  With 2 cars hitting bikers.  One guy was fine and was able to continue the race.  Another guy at a different corner needed life flight.

It was great though to do this one with my wife.  And was great that she took 2nd place in her division.:)  First Tri race since her surgery about a year ago.  So its all good.

Rode to work today.  And will ride back home.  Its a 8.25 ride to work.  When I get home I will do a quick change of shoes and go for a 3 mile run with Tim if it all works out.

AM- 8.28 distance TT 26:47 AS 18.6 AC 72 MS 42

Long bike ride with MrsFit and Patrick.  Went out to the marine at Utah lake and back home.  And then after did a brick.  So quick 2 mile run.  Didn't have a GPS for this one.  But ran this one alot before.  First mile was 7:18 and 2nd slowed to 7:30-40 pace.  Still a great run at 2pm.   Got some sunburning in a few odd spots.  Must of missed it with my lotion.:(

Swam a mile this morning.  Officially the farthest I have gone.  Was a good swim.:)  Alot of drills.

Decided to do a brick workout again.  So first went out for a ride then right after the run.

22.35 miles TT 1:10:00 AS 19.16 AC 78 max speed 40.  Was a hot ride with just a little wind.

4.8 mile run 43:04 AP 8:59   This one was a killer.  Was really dragging on the run.  Kept going though at a slow pace.  Was 80 degrees and that quick after the ride.  Just made for a dehydration workout.

Early morning swim short swim that is.  More drilling and threshold 200 on this one.  Felt pretty good overall though on this swim.

TT 28 mins AP 2:40 per 100 yds. 

Need to relax more the 200 was the same speed as my warm-up.  Yet wasn't as relaxed. Argh!!

Ran at the gym this morning.  Started out slower then kept it at 8:30 pace for the next 5 miles or so.  Felt pretty good on the run.  Its good to do some longer miles.  The short ones just dont seem right.:)

TT 57:10 AP 8:46

Endurance swim this morning.  Medium distance.  WU 300 main set 950 nonstop CD 150.  Swam this basically nonstop all the way through.  One quick stop about 50 yards into the main set to fix my goggles.  And 2nd time with only 50 to go in CD stopped and talked to a guy for a few secs.  Felt really good about it.  And got some good advice on my strokes that I will have to try next on Monday's swim.  And see if it helps much.

TT 38:44 AP 2:46

Nice long ride with MrsFit.  Was able to beat the rain storm.  Just got a tailend of it on the last mile or so.:)

Long swim today.  Over a mile this time.  Did a bunch of drills and tried some new techniques that really helped out alot speed wise.  Shaved of 10-15 secs per 50.  Problem is it wears me out alot faster.  Now I just got to learn to relax doing it.:)

Ran at the gym.  Good warm up and then kept picking up the pace the last mile.

Short swim day.  Lots of drills and swimming.:)

Long run today.  Runs are starting to get a bit longer finally.  At least more to what I am use to.  Warmed up for 1.2 at a 9:12 pace.  Then picked it up to 8:30 for 4 miles.  Went to 7:30 with 2 miles left and started struggling after .8 or so.  So dropped it back to 8:00.  Felt pretty good overall.  Need to get a new pair of shoes though.  These give me blisters everytime I wear them.  And this time was even a blood blister. OUCH!!

TT 1:01:14 AP 8:30

Med swim this morning.  This is my endurance swim. so 300 WU 1000 non-stop 150 CD.  I try to just swim this the whole time.  So its all nonstop again.  Went pretty good.  Only 2 pauses at the end of a lap the whole swim.  My overall pace is picking up slightly each week it looks like too.:)

TT 37:46 AP 2:36

Med run today on a recovery week.  Ended up taking off all of last week.  Went on a vacation to Yellowstone.  Alot of walking and hiking.  Not much running, swimming or biking though.  Which for the swimming was good.  Since I got an outer ear infection before leaving on the trip.  And needed not to swim for a week.  Its much better this now.  So first workout in over a week.  And missed my swim yesterday.  So I expected a rougher run and it wasn't to bad.  Kept it slower the first 2 miles and picked up the pace for the next 2.  The last 2 were just over 8 min.  Nice morning for a run.

33:12 AP 8:40

Been slacking on logging my workouts on here. :(  Will try to do better. Did a 1.25 mile swim this morning.  Felt pretty good for the swim.  Alot of drilling and then 4 x 250, 2 x 75 and 5 after normal drills.  Going to change up my med run tomorrow for the long.  Since its 10 miles and I stay up a bit later on Thurs normally.  Will see how it works.

TT 58:28

Rough week this week with workouts.  Only been able to get in my swims so far this week.  Wife has the bike pump up with her in Logan.  Got in my med swim which is the non-stop swim.  Went pretty good felt good doing it and that I could keep going.  Was suppost to go only 1750 but with it just 10 yds shy of a mile I went more.  So it is a good confidence booster to finally go a full mile.

TT 47:28

Hoping to run tomorrow and get at least 10 miles in and ride 40-50 miles after.

Ran with Aaron and his friend at 5am.  Went at his friends pace out to the temple.  Well almost to the temple 104th and back.  Felt pretty good.  But it was heating up by the end of it. TT 1:40:15

Then went for a bike ride with Patrick, Tyler and his dad John.  We went down to Redwood road then out to Lehi.  Up to Eagle mountain then back out.  On the way back hit Herriman and home.  Made for a good long ride.  I was a bit spent and dehydrated by the end.  Losing almost 9 pounds for the 2 workouts.  Was warm but not to hot I thought.  Should of drank more and carbo loaded better the night before. TT 3:15:10

Recovery week this week.  So much shorter swim on this one.  Only 1350 vs the 2200 last week.  Good thing too with a century ride coming up this weekend.

TT 34:49

Ran outside this morning.  Was 73 degrees and only a slight breeze.  Did the airport loop as I call it.  My garmin is dead or something.  Cant figure out how to reset it to see if that will help.  So just had my normal watch with splits.  After the first mile it was 10 mins.  Picked up the pace for the next 3.8 for a avg of 8:15 or so.  Felt pretty good overall with the run.

TT 41:25