Go ahead and tri--make my day!!

Layed an egg swimming today.  Could not get into a good groove.  Did some drills and was done.  I will run away and come back and fight another day.

Ran at 10 AM after my daughters basketball game.  I was blowing off steam from the game as much as anything.  I saw Tom and Kim and joined them for a bit.  1:03 time.

Had an excellent bike workout this morning.  1:03 of pretty good riding.  Did three sets of one legged drills.  A few more weeks then it will be interval time.

We had a good meal sunday so official weigh in for this week will be on Tuesday.

I did a timed 800 and got a 15:18

200 splits of 3:42, 3:48, 3:53, 3:53.  I think I got a little in oxy. debt from the first quarter and did not quite recover.

My front quadrant swimming was not too good.  I drilled afterwards with the pull boay and that seemed to help with the gliding and the front quad swimming.  I did do two 100s at the end in 1:44, 1:41.  1:41 is a record.  So I did something good today.

Lifted in the morning before the swim.  I need to spend more time on my knee and strengthen the quads.

Went out on a cold windy day.  I did not want to run into the wind so I went around the Leland Mill and down the SF river parkway.  It ended up longer than I wanted to go.  But just a long base workout.  1:18

Did my first interval bike workout.  I spun for 45 min with six two min. intervals of faster pace.  Felt pretty good.

The pool employees slept in this morning so I did not wait for the sleepy heads to get their late.   So swim today, perhaps Saturday afternoon.   I came home and shoveled the driveway of snow.  The sun is shining to day so I might make a workout lunch.

 Got out at lunch and did a 35 min run.  Ran it a little faster then usual.

Did a 40 min bike ride.  Upped the intensity a bit. 

Swam in the afternoon.  I swam a 800 in 15:35.  My times are slowely slowing down so I need to get back to drilling.

3:43, 3:50, 3:48, 4:01 splits.

Got an earily start and tried a new philoophy, to do some shorter, more intense workouts, but more frequently. 

I lifted for about 15 min, then spun for 35 min.  Then ran for 35 min.  I felt pretty good through them all.  I was getting a little tired at the end of the run.

I had to get to work early this morning, so I biked for 30 instead of swimming.  Not a great workout day, but hey, I got to see millions of dollars today (I took a tour of the Federal Reserve Bank). 

I got a new scales that records your body fat, weight and hydration.  I love the scales.  I lost two pounds just getting a new scales (reads differently).   Mt podcast guy says to keep a close eye on hydration levels.  If you are dehydrated, then preformance tanks. 

Got an early start and did an acceleration run.  Just through parts of the east neiborhood that I had not been too much.  Pretty low key and would run faster for several light poles and then recover for about equal distance.  I feel faster since I have 12 pounds less than late fall.

I went swimming and did 8x 100m.  Most were 1:46, and a 1:44.  Then I ended with two 1:48.  I am not swimming as well as I had when I was setting PR's.  Sometimes swimming is like catching moon beams, you have them, then you do not. . . and you are not sure why.

Big snow last night and the this morning.  Some schools were closed in Utah.  I had a big training with Steve Aldana (wellness guru)  today so I had to get an early start.  I got the tractor and plowed the street and driveway so I lost all my workout time in the morning.

I got off after work and went for a run.  I realized I put on my older shoes, so I kept it short to about 35 min. 

After my run, I was down under my college wrestling weight (when I would come in at the first of the season), so I was excited about that. 

Went up to Orem Rec center and got some free swim coaching from a couple of buddies.  They gave me some good things to work on.  I need to relax my head and shoulders more.  By doing an elbow lead arm recovery, it will relax my shoulders.

I also bring my right hand in front of me on the catch phase where my left goes down the side more, so I will try to work on my right.  These guys love relaxed swimming.

Biked for about 35 minutes and then finished with a run of 35 min.

Ran 2 min faster, two min recovery after a 15 min warm up. Did 8 sets.   Felt great.  Ended with a 35 min bike ride.

Helped my daughters learn cross country skiing for 3 hours.

I was tired at the end of the afternoon.

Worked on relaxing my shoulders and neck today.  Did alot of laps without timing.  Then I did 8 50 meter form laps at 57-59. 

I get to go to St. George this week and bike outside. 

Got down to St. George and went out after a rain storm . . . .  I thought it was after.  It started to rain and it was cold.  I hurried home after a 35 min run.  I was so disappointed in the weather.

Yah buddy.  Finally got our and rode my bike in St. george.  It was about 55 and cloudy.  This was the first time taking my tri bike out after getting fitted.  I felt great and not too much leg burn.  I biked 10 miles up to Snow Canyon and 10 back for a hour workout.  I ran 20 min after and felt tired for the run.  Part of that would be that it was at 5-6 PM.

Swam in the Sand Hollow pool.  It is a nice facility.  Swam the mile at 31:51.  splits at 3:52, 3:58, 3:59, 3:58, 3:59, 4:01, 3:59 4:02, 15:48 800 split.

I was working on relaxing.  I was not too tired.  not as good of time as I have had, but some thing to work on.

I am a little sore so I took a day off.

As I think about it, I am sore from the bike ride thursday.  It is a complicated deal, but I hurt my neck in college wrestling and it still affects me and if I put much strain on my neck, the rest of my body feels it.

Biked an easy 10 on the trainer.  My wife is sick so I had to cut it short and help get the kids ready.

Ran an easy 35 min in the evening since I have not been able to workout in the morning.  It felt great to get out and burn some calories and enjoy the peaceful evening.

Had to do another evening workout and it did not go so well.  Walked home after a 25 min run.  Too soon after dinner.  Walking is not all bad.

Biked in the morning for 30 minutes.  Not feeling the best right now.

Ran 5.5 miles in the morning.  I had to get to work a little earlier so I had to cut my 10k run short.  8 min miles.

Got off work an hour early and the sun was shining so I took a spin on my bike around V. Cope's place.  35 min.  I flet good and still tried to have good pedaling form.  I got done and was pretty strong still.  In wrestling, my coach use to tell me if I could raise my arms after practice, I did not work hard enough.  I don't think I have to follow that now that I am training for old age.