Go ahead and tri--make my day!!

I intended to do a tempo run on the Canyon fun run course.  After running around the Jr. high and running there, I discovered that I did not have the legs for tempo.  So I just slogged through it and ran home.

I am not sure if I was hydrated enough.  I think I have not been doing a good job recently.

Got off early from work and enjoyed some sunny biking around v copes house. 

For the fourth straight year, I ran the Canyon fun run.  All three of my daughters ran the mile race but I run the 5k.  The field had the horses in it--but it could have been a lot more competative.  Tom paced Kim to a PR!!  Good job Kim.  Darren was the race director so he did not run and Scott paced a child so he did not go all out. Pat was not quite as fast as he usually is.   Steve won and Carl took second. I was running with Spencer, Carl's 15 year old boy.  The race started off like usual.  Steve likes to play with his mice before he eats them.  At the half way point he left Carl.  I was no worse then third and fourth the whole race.  At the 2.5 mile mark, Spencer picked up the pace a bit and I did not want to chase him.  It was not worth it.  (That does not happen too often with me, but this was a C race and I did not want to get hurt or cramp.)

My daughters did not run that well.  If you do not train at all . . . .   But I am glad they ran.

Did not get out of bed and work was hectic so I layed a big fat egg today.

Ran my warm up laps and then the short course around the river bottoms.  Had a training to do at work.

Swam a timed 800 at 15:44.  I have been in the pool only once a week and I have a hard time building on that.  I did 400 with fist gloves and 4x100 intervals.  1:49, 1:46, 1:47, 1:45.

My computer has crashed on me a bit so I have not updated resently.  We are rained out of softball today so I have a little more time.

This morning was rainy so I ended up putting the bike on the trainer.  I really was not too excited to be on the trainer in May, but I do not bike in the morning and I had a busy day at work the in the evening.

So I listened to tri-talk and enjoyed the ride.  I am looking forward to an outdoor biking session saturday, if I am not too sore from laying sod on Friday. 

For the first time in about a month, I got two swim workouts in one week.  I rolled  by lazy body out of bed and did some splashing.

Did a timed 800 as usual, rather slower at 15:49.  Wanted to work on speed so I planned on doing 8x50.  At 6 my shoulder started to act up a little so I put the fins on a finished my workout with drills.

My splits were 50, 50, 49, 49, 51, 50. 

I guess I was thinking I did a mile, but I was 400 short of a mile. 

It is good to know that on a not too fast day, I am still under 16 min.  Last year at this time on a not so fast day I was at 17:30-18:00.

A breakthrough workout today.  I biked at 7:30 AM for a 25 mile bike ride.  I had to turn back and put warmer clothes on.  I don't like biking that early but I had a big day afterwards and I wanted to get the brick in.

I paced the biking pretty good for my first 25 miler of the season. I went out with much of the time at 22mph.  After the turn around, it was mostly 21 mph.

I ran the MVP 5k right after and wanted to keep around 7 min miles.  I had a 7:00. 7:15, 7:15.  So I felt pretty good to not pushing it too hard and this early in the season. 

Afterwards I coached t-ball and fast pitch.  I was dead after the fast pitch practice since I pitched batting practice.  We layed a 80 x 30 piece of ground with sod so my kids will have plenty of grass to be active on. 

Slept in this rainy morning.  My back was sore so I  lifted in the morning.  If I don't keep up on the lifting, I am through.  I ran the 10k route after work.  Was at 7:30 or so miles.  50 min.  Felt pretty good, but did not push it.  It was nice to run in the sunshine. 

Swam a timed mile.  32:55.  Not too impressive.  I still have to fight the mental game swimming a mile.  I did not push it and finished relatively refreshed.

Lifted in the morning and wanted to do a lunch time workout, but that did not happen.  I had to present to the school board so I was pretty stressed at lunch.

I worked out my frustration on not getting a workout in on Wednesday and did a brick.  I ran the short riverbottoms run with the jr. high warm up.  Afterwards I biked around the golf course.

During the day my back was killing me.  It was about as bad as it has ever been.  Nate massaged my neck a bit and it feels somewhat better this evening.  I think the low areo bars of my bike is playing havic on my neck which hurts my back, hip and makes my calfs go tight.  That is a weird combination, but it is a long story.

I don't know if I can continue to use the bike, if  my neck is going to go bad.

recover from neck and back problems

Recover from neck and back problems--getting better

Ran on the grass at the jr. high.  My back was still feeling some soreness.  I had a guy look at my leg length and he said it was 1/4 inch off.  So I ran an easy 4 laps.  My back felt better later that day.

I felt pretty good so I swam.  Did a timed 800 in 15:31.  I started peaking at my watch after each lap which motivated me to swim faster.  My last 400 was faster than my first.  Drilled for 400 and then did 300 of 3x 100 in 1:46, 1;44, 1:46 which was about as fast as I go.

Down pour this morning and an all day meeting so I got on my bike trainer and gutted out a 55 min. ride.  I lifted a bit afterwards.

The neck is getting better.  I did not look up too much with my biking.  I am not sure I can keep with the tri bike, if it is going to put me in a week long tail spin after riding it.

I am looking forward to running on thursday.

I woke up a little later and heard the rain on the roof.  I remember Tom's words: There is no bad weather, just bad clothes.  So I bundled up and got drenched.  I was not cold though.  I had to cut my run short because people were waiting for me at the offic when I got there.

I ran on the grass again.

I did something I hardly ever do . . . did two run workouts in a row.  I was quite disappointed I had to cut Thursday short, so I did a harder workout . . . . at least for me.

I ran my warm up and then the river bottoms 10K.  I started at 7:30 miles and think I ended up with 7:45-8. by the time I was done.

Legs were hurting a bit at the end so I walked it in the last two blocks.

Went on our daddy daughter campout this weekend.  We stayed up in Elk Ridge and road horses and a 4 wheeler.  After I got back I went for my bike ride.  I actually rode back up to Elk Ridge on Goosenest Dr. which is a pretty good steady hill.  I then looped the SF gold course and down the river bottoms.  I went decently hard and my legs felt pretty good.  It was a battle with the neck.  We will see how I feel sunday.  Time 1:15 for a 40k ride, which is respectable on a 4 hill course.

I had forgot that I was going to race on Monday for most of last week.  On Saturday I remembered, but did not adjust any training.  Sunday was a rest day.

So I woke up on Memorial Day and was not sure I wanted to run or if I was going to register.  I registered with about 5 minutes before the race (I had warmed up).

I have been involved with this race for 12 years.  I run the course all the time.  There are many high school runners in it (since the race is a fund raiser for the track team).

I felt pretty good.  I had a oatmeal packet an hour and half before the race.  No gu today.

I first mile is wickedly fast.  It is down hill, it has lots to stupid young runners pushing the pace (I was that dumb once).  I hit the first mile marker at 5:33, and I was hanging back.  When I got to the bottom of the hill, we went to work on picking runners off.  I probally caught 7 runners in the next mile and a half.  My second mile was at 6:25.  Mile two is all up hill and is hard to get a good split.  For mile three, I pushed it hard.  6:24 with the .1  I have not ran that hard in a while (that is how I use to race--all guts all pain). But I got passed by Darin at the last stretch so I placed third in my age group.  I competed against a grundle of athletes that I had coached, some beat me for the first time ever.

So not expecting much from todays race, I ran my fastest 5k in the last 10 years.  A PR!!  I noticed that I had run a sub 18:30 as one of my goals.

I did not cramp at all.  I have to run a little more calm at the first to keep from cramping, so that paid off for me.  I thought the lead group was going to split more than they did and fall back, but they did not. 

I was pleased with the race today and it is a blessing to be able to be run.

Swam a timed 800 in 15:37.  Was a little disappointed in that I wanted to break 15:30.  Did another 600 of drills and  200 in 4x50.  I did swim my final intervals in 51, 51, 49, 48.  I have not swam a 48 in a long time.  I was up on top of the water better.

Did a hill workout with Tom and Kim.  I ran to the riverbottoms hill, and then we did 8 90 second intervals.  I tried to pace just a bit since I did not know what I was getting into.  I started to cramp a little on 6 and sandbagged it on 7 and was ok for 8.  Thanks Tom and Kim for the invite and workout.  Tom lead out and did a nice workout.

I have my next race in a month, the Wasatch Back Relay.  My leg is #12 so I have a 5k up hill, a 5 mile flat and finish the race with a down hill 5 mile.  I will go to Park City on June 9th and practice my final leg. 

I worked out on the Riverbottoms Velodrome.  I slept in and had to get to work on time so I did hill repeats on my bike on the same hill I ran with Tom and Kim yesterday.  I did four laps, going up and around the roads by pioneer cem. and down the steep road. 

I go to scout camp next week so I hope I can get some time to workout.  I have a 7 AM meeting which makes the morning workout harder to swing.  I am not always with the kids so I hope I can take some me time.

Did a timed 1600 this morning.  I wanted to break 32 min, but ended up with a 32:05.  I perhaps could have made it, but a jelly fish of hair attacked my face and I had to clean that off . . . . the joys of a old public pool.  That is right up there being the definition of gross.

I wish I could swim like I did in January, but I am still doing much better than last year. 

I looked over my mile times and I think it is the fourth fastest mile I have swam.  I don't swim the mile to often.

Biked in the morning before going to scout camp.  Decent ride.