Go ahead and tri--make my day!!

Did a 6 mile workout at scout camp.  3 up hill, 3 down hill.  when you are on a hill, you have no choice but to do hill work.  I even drove down the really steep hills.

I took my bike and indoor trainer and did an outside stationary training at scout camp.  I was all alone in a dirt parking lot overlooking Mt. Pleasant.  It was pretty.

Snow, mud, rain, mud, hail, mud and cold at scout camp.  Miserable day to be camping.  The boys did pretty good.  Not all were prepared for bad weather.  We had a pavilion to be under most of the time so that helped a bunch.

The roads were impassable and our other scoutmaster's 4 wheel drive got stuck so I was going no where to run.

More rain and even more mud.  No workout today.  It was cold and muddy. 

No more rain, but did not workout.  Too busy of a day.  Still pretty muddy and cooler.

Left scoutcamp today and was pretty tired.  My back was starting to hurt.

I can't even walk up straight.  My back is killing.  I came home from church early today and I am a cripple.

Got a massage last night and that helped to at least keep me mobile.  Took it easy at my PE training.  At night the girls joined me at Park City and I jumped in the hot tub.  That loosened my back up.  I want for a walk last thing and felt better.

Ran on the Park City path.  Took it easy and was glad to be running.

Ran some hill work this morning.  I was going out to the riverbottoms, but nature told me to go to the Jr. High so I did some up and downs on the hills there with ending with one going down to 200 E.  Did not run really hard.  My back was kind of stiff, but I could move.

Did not get up with the alarm clock, and had to get to work early.  Big fat zero today.

After my recovery day yesterday, I wanted to go longer.  I ran my 1.5 mile warm up and then the riverbottoms 10k.  I did not feel real energetic.  Took about a hour total.

WBR next saturday.  So I am keeping off my bike.  I don't want to put any more pressure on my neck and back.

I did hill repeats up and down at the riverbottoms.  I went 2:32 up and that far down with 90 sec recovery.

I worked on going up the hills worked hard on taking a shorter stride and keeping my cadance up.  When I checked on my cadance it was at 90 per min--right were I wanted to be.  I run that on flat land and that is the bike cadance too.  90 per min is the magic cadance number.  The reason I want to have shorter step going up is that my aerobic capacity is greater than my ability to fight latic acid.  I was huffing and puffing going up the hills, but my legs did not feel fatigue.  That is the concept of "breaking your work into smaller pieces" and let the lungs and heart do the work.  Very few times do I max out on my lungs, so that was a good time to push that part.  So I have to race up hill at WBR and I want to have a good technique and stratagey.  I am acually more worried about the 5 mile down hill leg.  I have not really leanded into the hill and let myself fly, but I will have too.  Good thing it is my last leg and only 5 miles.

Happy father's day to me.  I got my Garmin 305 and more running attire.  I love it when I shop for myself.

Ran my first time with the garmin and heart rate monitor.  Still trying to figure out all the bells and whistles.

I am running WBR this week, but I thought I would go fairly hard today.  I like rest, buy my body likes to be use to fast running to run fast (avoid side aches).  I di dmy 1.5 mile warm up and then the timed 10K with the splits.  I wanted to keep close to 7 min miles.

I don't have my Garmin right now, but it was 7:02, 7:04, 7:04, 7:15, 7:35, 7:35, with a 44:20 total time.  My heart rate was 162-5 on the first three miles then climbed up over 170 for the last miles.  Miles 5, 6 are all up hill. 

I have a 3.3 up hill leg, then a 5 mile flat and then a 5 mile down hill leg.   #12 on Ragnar wasatch back relay.  I want to keep a decent pace on the first leg and not blow my legs.  The flat, I should be able to run under 7s the second leg.  The last leg should be closer to 6:40s if the hill is not too steep so I can just lean into the hill and fly.  But I have ran by feel for many years and it has served me well, so I think that will be my first decider.

Pretty uneventful swim this morning.  I have not been to the pool all month so I did an easy 800 and drills and finished with a 5x 50 in 51 secs.

It takes me a few times to get back into swimming shape, but spudman is still 5 weeks off so I will make a push in July.

Trying my more aggressive taper--is aggressive taper a oximoron?  I ran the MVP route in 7 min miles at noon.  Wanted to get some more hot weather training in.  I wanted to see also what the mile splits were on the road and on the garmin were.  I had the course .05 short.  My splits were right around 7. 

Trying to rest up for the WBR on Friday.

Rest day for Ragnar relay

I usually do not do crazy running events, but did the wasatch back relay for the first time.  I was on a masters team from my area called "CUPS"  We had 8 runners over 50, who are seasoned tough runners.  The other 4 were in their 40's.  Last year this team took second, in the master's division, so we had high hopes.  We finished at 23 hours.

We had a 4:00 start time.  Van #1 did very well.  Beating projected start times.  It was hot. I got to run at 11 at night for a 3.3 uphill run.  I can't remember my time, but I  think I averaged 8:30 miles for a "very hard" uphill run.  I felt good and was in good shape coming in.

We got about 90 min of sleep waiting for van #1 to catch up to us on the second leg.  I ran a 5 mile moderate course up a slight incline to Rockport Res.  I averaged 6:50 miles for most of the time and felt good about my race.  It was at 6 in the morning so I did not have to carry that dang flashlight around.

For the third leg, I got to finish out the race on a down hill.  I hit some 6:15 miles and ended with a 33 min and 6:34 average.  It finished with the who team finishing together and I sprinted as fast as I could to the line. . . . . I did not realize it was a cool thing to finish as a team.  I have now two blisters on the bottom of my feet the size of quarters.

The culture was quite interesting.  Women went bonkers with the team thing. . . . mainly mentioning women things (boobs, underware and bras).  They dressed up in weird outfits.  Decorated their vehicles.  One group even clicked coconuts all the time I saw them and they quoted Monty Python.

There were some great runners there, and also a great team spirit to work for a goal.  It was not an easy event.  I have never heard such complaining from runners who run 10-12 miles a day.  (I run 18 a week). 

I am now sick of granola bars, gatorade and gu.  Give me some real food and some sleep.

Went for an evening jog to enjoy the night and the wind started to blow, and a little rain and I was still pretty sore from the WBR, so I turned back and went home.

Ran an easy morning workout of 4 miles.

Did a before dinner bike ride--since I love to workout in the hot sun.  Went around by Val Cope's and around the golf course.  Felt pretty good.

Did a before dinner bike ride out 25 min and back by Benjamin. 

Ran a another hot weather workout at 2:00.  It was around 92.  I carried some gatorade.  Ran the riverbottoms route and to the bank.  I had to cash a check for my trip to San Antonio on Saturday.  Ran 7:45-8:30 miles.  I could feel the heat after I got done.

Now that I am a week after the WBR, I am not too excited to compete next year.  I do not like missing a night worth of sleep.  Life has been quite busy with ball games, scouts, and especially work.  I have not got caught up on sleep.

I did not get into the pool this week and will not get into the pool next week unless the hotel has a lap pool--which they never do.

Ran the riverwalk at San Antonio.  Nice and pretty run.  A lot of things happening on the run, so you think you have gone farther than you really have.