10 mile run and the calf was good.  Got tight a couple times, but overall was good.  Ave pace was 8:20/mile.

Ave pace was 7:55/mile

Ave pace 7:50/mile

Ave pace 7:48/mile

12 mile run with ave pace of 8:30/mile.  Just trying to avoid any major injuries so I can race with my buddy Rhett in Phoenix.  Felt good but I was tired the last mile.  No calf pain and no major foot pain, only small aches. 

Nice 5 mile run before all the crazy soccer games.  Legs felt good after the 12 mile run on Friday.

Morning run outside.  Ave Pace was 8.00/mile.  A little slow but the legs were a little tired from all the running last week.  Trying to build up to 40 miles/week.

5 mile run at a 7:50 pace.  As I have been running more it has been harder to keep the 7:30-7:40 pace but I am trying.

Nice 5 mile run in the AM.  Ave pace was 7:47.

Evening run on the TM.  I was too tired to get up and run in the morning.  Just took it easy because I knew I was going to do a run in the morning and it would be a little longer in preparation for my long run on Saturday.  Ave pace was 7:58/mile.

Had a really nice run this morning.  It was PERFECT running conditions.  Just a litttle cool so wore shorts and long sleeve shirt.  Watched some hot air balloons over the lake and just enjoyed the beauty of where we live.  It is the hot air balloon festival here this weekend.  Ave pace was 7:43 of the 6.5 miles.  Tomorrow will be the 14 mile run.

Had a really good long run!  Beautiful day once again.  Hot air balloons out in full force.  It was a lot of fun.  Felt good.  Little tightness in the calf at mile 12, but other than that I felt great. 

AP:  8:15/mile

Track run while my girl was at soccer practice.  Ave pace was 7:40/mile.

Had a good run this morinng.  Legs were a little tired because I ran 5 miles the night before, but other than that I felt good.  Trying to break the 40 mile mark this week.  Calf was a little tight still but no pain at all.  Just tightness. 

AP:  7:45/mile

I woke up Wednesday and I was exhausted.  I mean, really tired so I took the day off.  I hate seeing an empty day, but my body needed a day to recover.  Back at it again today and the legs were fine.  Stil should hit my 40 mile week. 

AP:  7:50 (I think my watch was not giving accurate mileage and time today)

Good Friday run.  AP was 7:50/mile, but I still think my watch is off and I am running faster than that. 

Long run for the week today.  Ran with Rhett Burgener and it was a great run.  We kept a really good pace for our first long run since our half Ironman.  The weather was perfect and the course we ran was a little challenging.  We were able to carry on a conversation the whole run and the legs felt really good the entire run.  It was a real boost of confidence for the upcoming Marathon.

AP:  8:19/mile

PM run at the track.  Had a long run on Saturday so I thought I was going to take it a little easier, but ended up running fast for my standards.  Felt really good though.

AP:  7:25/mile

Early morning run and the legs felt good even though I had a pretty fast run last night.  I feel like I am getting faster, but right now I am just trying to maintain and avoid injury before my marathon on March 1.  Looking forward to a PR on this marathon.

AP:  7:37/mile
 

I woke up this morning and was really tired.  I had a rough day at work on Tuesday and my body was exhausted when I got home Tuesday evening.  It carried over into my run this morning.  I decided after about 100 yards it would be a shorter run and I was going to call it a recovery run from my last 2 faster runs this week.  I just did not have the energy in the tank to go hard and I might have been at risk to injury if I pushed to too hard.  I was really tired throughout the run.  I was just happy to finish 4 miles...

AP:  8:14/mile

I really don't like running in the wind, but I had to do it this morning.  It took a lot to get out there and do it but I managed to run 5 miles this morning. 

AP:  7:40

So I got sick yesterday with a lot of congestion and a fever.  I did not sleep well last night and kept waking up with either chills or I was sweating like crazy.  I only have a certain amount of time to train for the upcoming marathon so I pushed through the sickness and poor night sleep and ran 7.25 miles this morning.  I did listen to my body and did not go too hard, just kept the pace at what I hope to run my marathon in.  My legs felt good during the run, but my body was exhausted.  I will do my long run tomorrow and if I am not feeling better I will be taking it easy on that run too.

AP:  8:20

I am finally getting over being sick.  It about killed me.  I did an easy run on the TM just to get back in the groove.  Felt good but cough was still there.  AP was about 8:25 so I took it pretty easy for that distance.

Did a long run to even though I have not done much this week due to sickness.  Felt pretty good.  Coughed off and on, but I had cough drops to help with that.  I did not push it too hard today but had a good run.  Just glad to be running again.  You don't appreciate your health until you don't have it anymore!

Did a late afternoon run.  Legs were pretty tired from the run before.  Just hoping I will be ready for my upcoming marathon!
 

Did my usual 5 mile run this morning.  I did not run on Monday.  I was going to do an evening run but my cough was just too bad and I was really tired from a long day at work.  My legs felt good this morning.  I am planning on a 20 mile run this weekend, which will be my last really long run before the marathon so I am going to do 5-6 each morning.

AP:  7:45

My watch is not working again so it is time to update the GPS system.  Did a 5 mile run this morning but the miles and the time was off.  Switched things up a little and did off and on hard 30 second sprints with my run.  Got the legs burning and felt good.  Did not cough too bad during the run, but the cough is still lingering around.

AP:  7:45 (this is what my watch said but I think it was more along the lines of 7:35 to 7:40)

Had a good run this morning.  Cough was not too bad and legs felt good.  I wish I could run longer but I am too lazy and get up in enough time to do my 5 miles.  I ran them pretty hard today but did not include any intervals.  My watch was closer to the right distance, but I still think that it is a little off.  Overall felt good.  I am going to do my long run tomorrow because I am doing a little local 5K on Saturday. 

AP:  7:35

This is my last long run before the marathon.  I was pretty tired at miles 19 and 20 going uphill, but felt pretty good overall. 

AP:  8:36

I did an off road race in Parker Arizona to just get ready for the upcoming marathon.  It was a very hilly and difficult course.  I was pretty winded after the race.  It was a 5K race and I made it into a 6.5 mile run by running back to the starting line and then a little more.  Got a few dirty looks as I ran back by those that were struggling to make it to the finish but also got a few high fives and "good job".  Not sure my time because I got to talking to people at the finish line and so forgot to stop the watch.  Somewhere around 22-23 minutes.

Did a nice run for presidents day.  I felt really good after a day of rest on Sunday.  Did a flatter course this time and the legs felt really good.  I am about 11 days out from the marathon so I think I went a little too fast, but this is my last hard run.

AP:  7:36

10 days out from the marathon so did my last MP run.  Went about 10 seconds faster than what I am going to start my run at, but I would be really happy if this ended up being my MP.  Legs felt just fine and my cardio felt great.  Kept a steady pace throughout the run.  Just hoping I can endure the 26.2 miles and my body can hold up.  I just have not put in the miles I would have liked to.

AP:  8:09

Easy run this morning.  Did not push hard at all.  Just getting my taper on for my marathon on March 1.

AP:  8:44

It was a really nice morning for a run.  About 1 week out for my marathon so today was an easy run.  I ran 12 miles but my legs were never tired during the run and I was never breathing hard.  When I got home my legs felt just fine too.  Really looking forward to the race next Saturday!

AP:  9:05

6.4 miles at AP:  8:46.  Ran at about 9 min miles with short 1:30 bursts at about my marathon pace.

Race week so taking it easy!  5 miles.  AP:  8:47.  Did short bursts at MP each mile.  Legs feel good.

I ended up taking today off to let the legs rest.  I am about 5 days out from my marathon and figured it was better to be healthy at this point.

Easy morning run.  AP:  8:52.  Did 5 miles with 1 minute intervals during run at MP pace.  Legs were just fine and overall I think I am about as ready as I am going to be for my marathon.  Looks like rain and cool weather for the run.  Hoping that the forecast for the wind is wrong though.  14mph winds would not be any fun.

Really relaxing run this morning.  Marathon on Saturday so I am just letting the feet feel the pavement so they don't forget what it feels like.  Really looking forward to the run!

2 really easy miles on the TM before race day. 

So I ran my marathon and I had a good time doing it.  I did not do nearly as well as I wanted to do but I am using that as motivation for next year.  The weather was perfect for the race, but I was just not prepared.  I felt great until mile 23 and then the cramping began.  It started in the right quad and then both quads started cramping.  I could run about half a mile and the cramping would start again.  I stopped and walked through an aid station and ate a bananna and took in a lot of fluids, but there was no stopping it.  I was really disappointed and frustrated during the race, but I guess that is how races go.  I finished 6 minutes faster than my first marathon, but I know I could have done much better.  I got sick about 3 weeks out and missed 2 key runs and I think that was my demise.  That being said, I had a great time running the marathon and am really looking forward to the Phoenix Marathon next year!

Rest day after marathon.  Legs are killing me!

Rest day.  Legs feel a little better.

Rest day.  Things are feeling better and I can walk pretty normal today.  Did a little upper body workout this morning.

My first run after my Marathon last Saturday.  My buddy Rhett ran yesterday and said his legs felt great.  I was the opposite!  I still need some time to recover.  My quads were still tired and my right hamstring was still really tight and soar.  This hamstring felt tight during my marathon and I just kept waiting for it to start giving me a lot of pain during the race.  Luckily it never did. My quads were really tired after the run this morning and felt soar for about half an hour.  My mind wanted to run but my body was not recovered enough to really feel good running.  I will give it another shot next Tuesday or Wednesday.  After my not so good run this morning, I went to the gym and did some core work for about half an hour.  Thinking a bike ride tomorrow morning might be good for me.

Rode the stationary bike 25 min. this morning and did a little weight lifting and core work after.  Legs are still pretty tired but I think a few more days with no running will do them good.  Looking forward to getting in the pool/lake and on the bike and starting my triathlon training.  Always good to have a little variety in life!

Did a core workout with bench press, pullups, and planks this morning at the gym followed by 30 min on the stationary bike.  Letting the legs recover a little more and getting the legs and arms ready for more biking and swimming.

Tomorrow will be my first attempt at running since last Friday.  I am hoping the legs will hold up.  Did some weight training this morning and 22 minutes on the stationary bike. 

First real run since the marathon.  The legs felt great today and overall my cardio fitness with running still felt good.  I was happy to be able to run again and feel good doing it.  Not going to push it too fast, but looking forward to another run on Friday or Saturday.

AP:  7:50

Went to the gym this morning for my workout.  Stationary bike for 30 min. with intervals between moderate and hard.  After that did some core work and worked out my legs. 

Had a good run this morning.  It was perfect running weather.  Did a little core work after the run.

AP:  8:00/mile

Stationary bike at the gym.  25 min.  Legs actually felt really good.  Did core work after the ride.

Good run this morning, but it was a little windy.  Did core work after the run.

AP:  7:45/mile

30 min. on stationary bike followed by core work at the gym.  I am going to get on my bike this weekend and see how it feels.  Looking forward to the wind in my face!

This is the first long run since the marathon.  I felt good but it was amazing how quickly things go downhill after not running a long distance for a while.  I felt good and my pace was good.  I am going to try to get at least 1 long run in a week.  I swam 800m before the run which I also really enjoyed.

AP:  7:50

My awesome wife is trying to get more into running so I ran with her tonight.  We did a 4 mile run and I just ran it to be with her.  I did not run hard at all because she is just starting out, but she did really good because the first 2 miles is a pretty rough uphill run and then the last .5 is another pretty tough uphill run.  It was a lot of fun to just spend some time exercising with her!  I did a stationary bike workout and a core workout in the morning along with this run.
 

So I ran to the gym and did a workout and then ran home.  It was a nice run.  The problem is I think I ran too fast so my foot was killing me later in the day and by the end of the day it was swollen and very painful.  I don't think it has hurt this bad before.  I could hardly walk.  I think it is time to see the foot doc!

AP:  7:35

Took the day off.  Foot is killing me.

Took the day off because I was lazy and my foot still hurt.  I was going to ride the bike and do a gym workout but I was just too lazy.  Made my day really rough though.

Did a run this morning.  First run since my foot was killing me.  It still hurts but I could run without much pain.  We will see how it is tonight...  My calf hurt a little during the run so I slowed down and stopped a couple times to stretch.  It felt good to get out and run again though.

AP:  8:00

I did 35min on the stationary bike followed by a core workout.

I went with my older brother and took my 2 girls and his little boy to general conference in Salt Lake City.  It was a lot of fun to be with my brother and to spend a little time with my girls.  I woke up and did a 5 mile run on the TM.  We listened to the first of general conference at the hotel and then headed to temple square and spent the morning at temple square.  We went to the afternoon session and the Priesthood sessions of conference and then got up Sunday morning and drove back to Lake Havasu City.  It was nice to listen to conference on the way home.  It was a fun and busy weekend with the kids.

I took this morning off because of my crazy and hectic weekend.

25 min. on the stationary bike followed by a core workout.  Trying to get ready for Triathlon season!

It was a beautiful morning for a run in Lake Havasu City this morning.  The weather was perfect.  I went to the office a little later this morning so I was able to get in a 6 mile run.  The legs felt good but I did slow down with each mile.  That is one frustration I have with my running.  I can start strong and then weaken over time.  Something I need to start training to eliminate.

AP:  7:40

Did a 30 min stationary bike ride this morning followed by a workout.  I have been increasing the resistance to give my legs a better workout.  I am planning on getting out the bike this weekend and going on a ride with my buddy Rhett.  Should be fun.  We will see how the stationary bike has trained my legs for the real thing.

Easy run this morning.  Legs felt great and it was nice to run in the beautiful havasu weather.

21 mile bike ride with my buddy Rhett.  We didn't push it too hard but it was good to catch up with him for a while and enjoy being on the bike again.  Looking forward to tri competing this summer.

I LOVE running during this time of year!  It is nice and cool in the morning with plenty of sunshine.  It is not dark anymore when I run and it is just great.  I did my regular 5 mile loop.  Foot held up well but hurts now about the same as it usually does.  I am just glad I can run even with a bum foot.  I did not push it too hard, I just enjoyed the run.

AP:  7:55

We bought some used Wave Runners for the lake and so this morning I took them out to see how they ran.  I did not have time to get a workout in but had a great time on the wave runners!  This is the first real lake toy I have had and it was a lot of fun to spend a little time on the lake.

Nice run this morning.  The legs felt really fresh after not working them yesterday.  It was a really good run.

AP:  7:35

20 min. on the stationary bike followed by a quick workout.

I went to the pool and did 18 laps of swimming and followed that up with and 18 mile bike ride.  It was a little windy but overall it was really good.

Did a run to the local gym and followed that with a 20 minute full body workout and then back on the road to run home.  I had to make it quick because the family was waiting at home to go ride the wave runners we bought.  If it took too long I would have got a lot of unhappy stares!

I did not have a lot of time this morining so I did a 2 mile quick run.  Wish I had more time.

10 miles on the stationary bike in 30 min so an average of 20 mph.  Followed it up with a quick workout.

I felt really good this moring for my run.  It was a really nice day in Havasu for a run and I enjoyed every minute of it.  It is kinda funny.  I felt really good and ran at an AP of 7:40 for 6.4 miles and my buddy Rhett did not feel so good and ran of AP of 7:41 for 6 miles.  I have a long way to go!  It is fun to get better though.

AP:  7:40

I did not have time to ride this morning so I went for a run.  It was once again a beautiful morning.  I felt really good after running 6.4 yesterday at a pretty good pace.  Maybe I am getting a little better at this running thing. 

AP:  7:33

I did a ride with my buddy Rhett this morning.  It felt good to get out on the bike.  We did a couple laps around the Island before my run with my wife.

I did a 10k with my AWESOME wife this morning.  It was her goal to run a 10k and there were none close to us so we did our own.  It was a lot of fun to be the towell and waterboy while my wife ran.  She did a great job and I was proud of her for doing it.

I was in Mesa Arizona this weekend so I did a little run while I was there.  It was nice and flat so I was able to run a little faster than normal.  I had a good run and the legs felt really good.

AP:  7:17

Did my usual 5 mile loop this morning.  It was a really nice morning to run.  I felt really good.  All my splits were sub 7:30 except for the last one which was 7:45 but it is almost all uphill.  I am excited that I am improving on my speed.  It feels good to get a little faster and better!

AP:  7:27

nothing,  i was lazy.

rode the bike at the gym followed by some core work

A WINDY 5.5 this morning.  I did a tough ride on the stationary bike yesterday so the legs were a little tired today.  The wind did not help with that either.  I followed it with some core work at the house.

AP:  7:50

Went on a ride with Rhett this morning after swimming at the local pool.  Sure is nice to get on the bike and it is always good to have someone to ride with.  Overall a good workout.

It got HOT this weekend.  I did a 10 mile run and it was tough because of the heat and my legs were just tired.  I was glad I did it after I was done, but it took a lot out of me. 
AP:  8:14

Rode the stationary bike at the gym followed by a 20 min workout.  Short, sweet, and to the point!

Did a 5 mile run in the wind this morning.  It is really windy here right now and I keep hoping it will go away.  I ran with the wind downhill and then I ran into the wind uphill.  I flet like it was a good run though.  I am trying to not push it too hard from here on out for my race this weekend, but it is only a sprint tri so I don't have to hold back too much.

Followed my run with a core workout of squats, pushups, and shoulder work.

AP:  7:34

Stationary bike at the gym followed by a short weights workout. 

I have a sprint triathlon this weekend so I wanted to take it easy today.  I have worked pretty hard this week and my legs felt tired this morning.  I did 5 miles with the wind this morning, but slowed it down a little.  Followed the run with a core workout at my house.

AP:  7:50
 

I little bike ride with Rhett before the triathlon.  Kept it easy.

I did the bucket list triathlon today.  It was a lot of fun.  Overall did good for the amount of training I have done. 

Swim:  21:25

T1:  3:02

Bike:  35:50

T2:  1:36

Run:  21:24

Total:  1:23:20

I was a little tired from my race this weekend so I took today off. 

It was a really nice morning for a run.  I was tired still from my race.  I didn't think I pushed too hard on my race over the weekend, but I guess I did a little more than I thought because my legs were tired this morning. 

AP:  8:00

Pretty easy 4 miles this mornig.  I have been really tired this week.  Not sure why.  It has been a little frustrating.  Hoping for a good relaxing weekend and back to normal next week.

AP:  7:45
 

Rode with Rhett through Sara Park this morning.  It was a beautiful day and a very fun ride.

Did 6 miles in the heat this morning.  It feels like summer!  I think it was in the upper 80's this morning when I started running.  It was also windy so overall it was a tough run and I was tired by the end of it.

AP:  I think I was around 8 min/mile but I could not tell for sure because my wife was running with my watch at the same time.

Stationary bike at the gym this morning followed by some weights.  I did 25 minutes on the bike and around 20 with the weights.  Just did some core work.

Good run even though it was in the wind.  Legs felt good and not too tired.

AP:  7:28

Stationary bike at the gym followed by a workout with weights.  Put the resistance higher today and the legs felt the burn!

I ran to the gym this morning and did a weight workout and then ran home.  The run to the gym is all uphill and the run home is all downhill. 

AP:  7:40

Stationary bike followed by a gym workout

Usual run. 

AP:  7:30

Stationary bike followed by a workout

First swim in the lake of the year.  Water was a little chilly to start, but felt good after about 5 minutes.

Ride with Rhett this morning.  I think it was about 30 miles, but I could be way off.  Took about an hour and a half.

Ran to the gym and did a short workout and ran home.

Usual run in the heat. 

AP:  7:25

Did a morning swim in the lake and I think it was about 1 mile but could be a little less.  Followed the swim with a 20 min. run with intervals every 4 min. 

Stationary bike at the gym for 15 min. followed by a weight workout. 

Easy 2 mile run to Disneyland and back to the hotel.  I did not time myself for this run.  Just enjoyed the cool weather.

We went on a family vacation and so it has been almost a week of no running but a lot of walking.  I did 2 miles on Thursday morning but it was a really easy 2 miles.  That made for a really tough 5 mile run this morning in the wind.  I was really tired.  Eating a lot of bad food and not having an eating schedule did not help with that either.  I am hoping by the end of this week I am feeling better.

AP:  8:02
 

Had a nice run this morning to the gym and back.  It is amazing how much a litle weight training takes out of you and how much harder it is to run after some weights.  I did not keep my pace because my watch would not get a GPS signal this morning so I just had a nice relaxing run.

35 min swim in the lake
 

Morning Ride with Rhett.

Stationary bike at the gym followed by a weight workout.

Stationary Bike

LAZY!!!

My wife and I went to the Dominican Republic for a vacation so I took last week off completely.  I really paid for it this morning.  It was hot and I was completely out of shape.  I did the 4 miles but had to stop at mile 3 to cool down a little.  I guess of week of sitting on the beach and relaxing really catches up to you. 

Stationary bike for 20 min. at the gym followed by a quick weight workout.  Still trying to get back into me pre-vacation shape.

I did 5 miles this morning and I was glad I did it.  It was really hot and I did not run fast, but my legs are starting to feel a little better.  It is amazing what a week off can do to the body and how much harder it is to run in the heat.  Starting in August it is triathlon training time!  I have a half ironman on November to get ready for!

20 min rowing at the gym followed by a weight workout

Starting to feel better after a week of working out.  Did the four miles today and felt much better and ran at a more respectable pace.

AP:  7:54

Had a nice bike ride this morning.  2 laps around the Island.  I didn't push it too hard, just trying to get my legs in better shape to start riding harder.

TM run

AP:  7:41

Windy day for a bike ride.  Got stung in the head by a bee or wasp too.  Somehow that little thing got inside my helmet and stung me.

Nice run in higher elevation.  I sure did feel it.  Felt like there was no oxygen to breathe at times!

AP:  8:30

A HOT run this morning.  It sure takes a lot out of you to run in 91 degree weather at 6am. 

AP:  7:50
 

Had a nice bike ride this morning.  It was really hot, but riding a bike keeps you much cooler than running does.

I ran at the gym this morning and I think I am done with running outside for the summer unless we get some cooler weather.  Did some speed work.

.5 miles at tempo

.25 fast

.25 at tempo again

Repeated this for 5 miles and increased the speed slightly with eatch mile until mile 4 and then kept the speed about the same.

AP:  7:30

August 1.  Time does go by really fast.  Did my usual 20 mile bike loop this morning.  Again, very hot and it was also pretty windy this morning.

Did a longer run this morning on the treadmill.  Too hot to run outside.  I felt fine but got a little bored. 

AP:  7:45

I was able to run outside because it rained the night before and it was not really really hot.  Just really hot.

AP:  7:48

Nice bike ride this morning.  Did 2 laps around the island.  Rode for about 1 hour.

TM run.  Did the run at a 1.0 incline and 7.7mph.  I ran .5 miles at 7.7 followed by a .25 mile interval at 8.7mph followed by a 7.7mph .25 mile.

AP:  7:35

I had a nice bike ride this morning.  No flat tires (sorry Rhett) and it was a really nice morning.  It was acutally a little cool this morning so the breeze was really nice.  Did 14 miles which took about 45 min.

I needed to go to the office for a staff meeting so I had to cut my bike workout short this morning which was a little frustrating.  Had a good short ride with Rhett.  It was nice to get out on the bike with Rhett and talk about life.  I will be gone next week and will not get a long ride in, but starting the next week I am back to riding.

I went on a youth Temple trip so I had to run a little earlier.  I did not sleep well but somehow I made it.  This was a TM run at the gym but it is too hot to run right now.  I felt really good, I just got a little bored!

AP:  7:45 with incline at 1.0
 

I had a nice ride this morning.  I had time to do 3 laps around the island so I was able to ride a little longer than I have the last couple of weeks. 

Ave Speed:  17.6. 

Ave Speed around the island was 19.5

I thought it would be a nice morning to run because it rained, but there are no nice mornings here in havasu at this time of year.

AP:  8:10

Followed my bike with a swim in the lake.  Felt great to get out and swim.  My shoulder was tight, but I made it about 26 minutes.

Nice ride this morning.  Riding is not so bad in the morining here because of the wind.  It was really humid though.

Did a run at the gym on the TM.  Tried to do some speedwork by my hamstring was tight and I don't want to push it this far out.  

AP:  7:41

Did a swim in the lake after the run.  It was really nice.  32 minute swim.
 

Had a really nice bike ride with Rhett.  We rode hard and it was a little windy on the way back so we got a good workout in.  It was the first of many long rides before our half ironman in November.

My brother got married in the San Diego Temple this weekend so I was in San Diego and needed to get a workout in because the weather is so nice.  I did 8.3 miles and it was really nice.  I could tell my legs were not use to running longer distances outside, but I felt good after.  I LOVE to run in San Diego!

AP:  8:06
 

I got back from San Diego and just could not find the energy this morning to workout.  I will be back at it tomorrow!

I did a comfortable speed run this morning.  I just have not had a lot of energy this week.  I did the run outside and it was not too bad.  Tried a new pair of shoes that worked good.

Followed the run with a swim in the lake.  It was about a 32 min swim.

Had a nice bike ride this morning.  The usual 3 laps around the island.  The weather was really nice.

Life is kinda funny.  I did not sleep well last night but I felt great on my run this morning.  Earlier in the week I slept well but did not feel good on my runs.  Maybe I should start sleeping less.  Did 5 miles and I felt really good. 

After the run I did a 37 minute lake swim.  I felt really good with the swim too.  Working out is much more enjoyable when you feel good!

AP:  7:45

I was in Atlanta over the weekend for some dental CE.  I did not get a chance to workout on Friday, but today I did 10 miles on the TM at the hotel.  I used some new shoes and they took some time to get use to, but I really like them.  Very comfortable.

AP:  7:46 with 1.0 incline

I have been sick since I returned from Atlanta.  Stupid airplanes...  This morinig was the first morning I felt good enough to get out of bed on time to train.  Did an easy bike ride.  2 laps around the island.  It felt great to get back out!
 

WOW!  It was a beautiful morning in Lake Havasu City...  I walked outside and it was actually a little cool outside.  Maybe it was the fresh legs from not running while I have been sick or maybe it was the weather but I felt really good running.

AP:  7:45

Did a 33 mile ride with Rhett this morning. I have not spent a lot of time on the bike this week so my legs were a little tired but overall it went good.

Did a TM run this morning. Kept it pretty easy at 8 min miles for the first 8 miles and finished with a 7:40 AP for the last 3. I felt good. Did get a little bored on the TM but that is normal.

I was a little lazy for labor day and just went to the gym and did a 30 minute stationary bike ride followed by a 25 minute weight workout.  It is amazing how the stationary bike works different muscles and seems so much harder than riding on a bike. 

I did my ussual 5 mile loop this morning.  Legs were actually a little tired this morning for some reason.  Maybe it was from the stationary bike yesterday morning. 

AP:  7:50

Followed the run with a swim in the lake.  It was really choppy this morning and there was a pretty good current.  Took longer to get to the lighthouse and I got a few unwanted gulps of lake water. 

34 minutes

Today is my bike day so I had a nice ride this morning.  3 laps around the island.  It is amazing how much funner it is riding on the road instead of the stationary bike.  2 of my laps around the island were 11:04 with an ave speed of 20mph.

Ave Speed:  18.1mph

Ride time was just under 1 hour.

Started the morning with a run in the heat and the wind.  It was very hot and a little humid this morning with a pretty strong wind.  My legs were really tired this morning with the run.  I am assuming this is because I did not workout every day last week and my body is still trying to build up some endurance from being sick last week.  I think the heat and humidity played a role too.  I made it through the 5 miles but not my fastest run by far.

AP:  8:12

Followed my run with a swim.  I tried the snorkel and it was difficult for me.  I kept getting water in my nose and had to stop and recover from this.  I am not sure why.  I was not breathing through my nose, water would just get in the nose.  I guess it is something that will take some time to get use to.  I thnk I could swim faster and push a little harder when I did not have water in my nose.  Swim took 39 minutes which is a lot slower than usual but I had to stop a lot to clear the nose.  I am not going to give up on the snorkel...  Change just takes time.
 

Did a long ride with Rhett this morning.  This is my firt really long ride of the year.  Overall I felt good but got a little tired the last few miles.  I wanted to run after, but I figured I should save some legs for my run on Saturday.  Sure felt good though!

Had a 12 mile run this morning on the TM.  It sure gets boring running that long on the TM.  I am looking forward to cooler weather to start running outside.  My legs were really tired from my ride on Friday and I really had to push to make it the 12 miles.  For the first 11 miles I ran 8 min. miles and the last 1 I ran around a 7:45.  I also decreased the incline from 1 to zero at about mile 9 because the legs were so tired.  I was just happy to get the 12 in.

So I am finally to the point in my training where I need to start doing some brick workouts to get use to the whole transition from one disipline to another.  I did just over an 18 mile ride this morning and had a little time after I finished so I did a 2 mile run.  This is my first time doing it this year so it felt a little akward but after about a mile I felt pretty good.  My right calf was a little tight when I started so I just did a nice easy run.  Nothing too hard at all.

Ride Ave Speed:  18.1 mph

Run:  8:10/mile

I had a nice run this morning but it was really humid.  I am sure a lot less humid and hot then when Rhett ran, but still humid.  My legs are still trying to adjust to longer workouts but they are hanging in there.  The right calf was a little tight this morning, but it didn't hurt much at all. 

Followed my run with my swim.  I got a nose plug to use with my snorkel and it worked great.  I did not get any water in my nose which was the problem last time.  The lake water was reallly nice considering it rained yesterday.  I was very suprised. 

Run AP:  7:55

Another brick workout this morning.  My legs felt a lot better this morinig than a couple mornings ago.  They were really tired with the ride though. 

AP Run:  7:50

So I took today off.  I woke up and my right calf was really tight and hurt a little.  I did  not feel like pushing it.  This week has been one of the most difficult weeks as a business owner I have ever had and I think my body is responding to that.  Anyhow, I just decided to take the moring off and come into the office a little earlier to get a few things done and hopefully make my day a little less crazy.

40 minute bike ride on the stationary bike followed by a 1 mile run

Helping my sister move in Wyoming so I could not get a workout in.

Did 4 laps around the Island today.  Acutally rode faster than normal and felt good but I did miss out on my long bike ride this weekend so that is why my legs were a little fresher.

It was really hot this morning at 5 AM.  92 degress and it was humid.  I did an easier run to see how the calf would do and tried to not go too hard due to the heat.

AP:  8:30

Did a 40 minute swim after the run.  It is amazing how the arms start to burn about 100 yards in for about 5 minutes and then the burn is gone and swimming becomes much easier.  Overall had a good swim with the snorkel this morning.  The nose plug sure did the job!

Had a 22 mile bike ride this morning.  4 laps around the Island.  I did the first 2 laps at a moderate pace (11:01, 10:58) and the third lap was a recovery lap.  I did the final lap almost as hard as I could right now and did it in 10:21 which was 21.6 mph.  I thought I would be a little faster but I guess I have room for improvement.  I was hoping for a sub 10 island lap.  Overall the legs felt good.

I woke up this morning around 4:45 with very painful cramps in my right calf.  That is just the way I like to start my day.  I went back to sleep thankfully and didn't wake up until 5:20.  I was only able to run 4.25 miles instead of my usual 5.  I didn't have my watch to keep track of pace but I just ran based on how I was feeling.  I am guessing it was around 6 minute miles:).  The calf felt fine but I was a little worried about it because of the cramps I had early this morning.  After the run I went to the lake and did a 40 minute swim.  My arms were a little more tired today but most likely because I have not swam 2 times in a week for a couple weeks. 

Had a nice ride this morning.  Did the first 25 with Rhett and then did 18 on my own.  Rhett is saving his legs for a race tomorrow morning.  It was windy this morning so that made the ride a little tougher, but overall I felt it went well.  Legs felt good.

After the ride I took in lots of liquids and did a 3 mile run.  I felt good on the run but the last mile was really tough because it was uphill into the wind.  I tried not to push too hard on the run because I need to save some legs for a long run tomorrow morning.

Ride:  17.6 MPH

Run:  8:00 min/mile

I had to get a long run in this morning and my awesome wife did a 5k and my little girl had a cross country meet.  That meant I had to get on the road by 4:30 am to finish in time.  Somehow I woke up early enough and did the run.  My legs were really tired from doing a 43 mile ride followed by a 3 mile run on Friday, but I pushed through.  I did the run outside and it was the hardest run I have done for a while. 

Had a nice ride this morning.  My legs were still a little tired from my weekend biking and running, but they did just fine.  It was actually a little chilly this morning which was really nice to feel.  I am looking forward to the next few months of running in colder weather.  It is nice to have the heat, but it is also nice to have temps in the 50's for running.

It was a beautiful morning.  About 80 degrees with very little humidity.  I am looking forward to more of these mornings.  I started my run out slow just to get a feel for how tired my legs were because they felt pretty worn out yesterday, but after the first mile they felt good so I sped things up a little.

AP:  7:55

Did a 39 minute swim.  Swam the same distance I usually swim but it took a minute less.  Maybe I am getting a little faster.

Had a nice morning ride.  Rode the island counterclockwise this morning and it seems to be a little tougher than the clockwise route. 

I had a really good run this moring.  The legs felt really good for some reason.  I started a little slower the first mile (7:50) and finished the last 4 strong.  It could be that the weather is much cooler and it is much easier to run when it is not really hot.  I pushed it up the hill and did it under 7:50 which I felt pretty good about.

AP:  7:38

Followed the run with a nice swim.  I did not swim as fast as usual.  I guess someting has to give.  Run fast, swim slow...  Run slow, swim fast...  Who knows.  Swim was 38:30.

Had a good ride with Rhett this weekend.  It was fun to get out and ride for a couple hours.  It was much hotter and windier than we would have liked, but we managed just fine.  I was really tired after our ride.  We were shooting for 50, but by about mile 46 we were both good for the day (me maybe a little more than Rhett).  I am really looking forward to our half ironman in November.

I woke up a little early for a Saturday morning and did my run.  My daughter had a high school swim meet at 9 so I had to get it in before the meet.  My legs felt pretty good througout the run but about mile 11 I got a little tired.  I think some of it was the long ride yesterday and my legs being a little tired from that.  Overall I was happy with the effort.

AP:  8:45

I woke up a little late this morning and was not able to get my full 22 miles in.  I felt pretty good after beating my legs up last week.  I took it a little slower than didn't push my body too hard.  I am going to do a lot of miles this week so I am not going to push too hard and do a lot of hard miles. 

AVE SPEED:  17.8 mph

My usual run and swim day.  I was not able to time the run because my watch did not want to work for me.  Darn electronics.  I just ran at a speed that felt good to me. 

The swim was much colder because we are finally cooling off here in Havasu.  Did a 32 minute swim and that was all I had time for. 

AMAZING!  Another month is gone and another one has started.  Days go by like weeks and weeks go by like days!  I had a nice ride this morning.  Rode fairly hard, but still trying to save my legs for my long ride with Rhett this weekend and my long run on Friday.  It was a little chilly when I started but I warmed up nicely after about 20 minutes.

Ave Speed:  18.7 mph

Did a little 2 mile run.  I was planning on 5 but had a little GI issues so had to cut it short.

Did a swim after work.  The water was pretty choppy but I made it through.

I had a great run!  I honestly feel it was the best run I have ever had.  My legs felt very fresh and I just felt great.  It was cool outside and I think that helped also.  Did the 15 miles in 2 hours 4 minutes.  I was really happy with it.

AP:  8:18

Did a long ride with Rhett this morning.  We did the longest ride we have ever done.  My legs were a little tired from the start from the run yesterday, but I was pretty good until about mile 57.  I got pretty tired after mile 57.  Rhett finished strong on the ride and I finished.  Next week will be a little recovery week with some brick workouts and then 2 more weeks of hard training before a gradual taper. 

Ave Speed:  18.2 mph

I called this morning a recovery morning.  My legs have been pretty tired from the run and the bike I did over the weekend.  I don't want to risk injury and when I woke up this morning the legs still felt tight and tired.  I will start back up tomorrow.

6 easy miles this morning.  It was a really nice morning.  Not too cold and overcast.  It was a little humid but not enough to bother me.  I took it at an easy pace this morning, just trying to not push my legs too hard this week.

AP:  8:20

The water was much colder today than last week.  I never really warmed up today and it was very cold starting out.  I am kinda a cold wimp anyhow so it might have felt colder to me.  I wore a swim cap to help with my bald head but I think next week I will be wearing the wetsuit for my swims.  The water felt a lot like the water at my triathlon last year in Lake Mead.  Maybe a little colder.  I did 31 minutes.  To the lighthouse and back.  That is the only training I did this morning.  Planning on a longer brick workout tomorrow.

I did a brick workout this morning.  I was going to do 30 on the ride, but my bike had some problems so I cut it short.  Changed when I got home and headed out for a run.  Not too hot and the run felt good.

AP Run:  8.01/mile

Spent the day with the family at the Phoenix Temple open house and then did a session in the Gilbert Temple with my wife.  Used the day as a recovery day.

Another brick workout.  I need to be doing more of these as race day approaches.  I felt good on the bike, but the run I started a little too fast so I was tired by mile 10.  I was happy with the time because I did feel like I could have pushed harder.  I am getting to the point in my training where I am getting excited to race and am starting to try to figure out goals to shoot for in the swim, bike, and run.

AP Run:  8.03/mile

It was a little chilly but I wore a long sleeve shirt so I was good on the ride this morning.  I did not monitor my speed.  I forgot to turn on my strava app on my phone.  Just rode to have fun!

I went to run this morning and my knee started hurting.  It was the same pain I felt about a year or so ago when my IT band was really tight and caused pain with my knee.  I am going to take today off and use the foam roller and try running again on Thursday.  I think I might have run a little too much and a little too hard last week.

I tried to take it easy this morning because my IT band has been acting up.  I also could feel the tightness on the side of my butt down the side of my leg.  I am going to keep stretching it and icing it and hope that I get over it quick.

Well, I was a happy man this morning!  I was able to run my usual 5 mile route and had no pain with the knee.  I listened to my wise trainer (thanks Rhett) and did no running last night even though I was tempted.  I have iced and stretched like crazy instead of running.  With 3 weeks before my race I just want to get in 1 more week of intense workouts in and then have 2 weeks of taper. 

Did a 30 minute swim after the run with the wetsuit.  It was cold, but the wetsuit really helped.

Had a nice ride with Rhett this morning.  The weather was really nice and it actually rained a little on us.  Felt great. 

Followed the ride with an easy 3 mile run.  I didn't even check the pace.  Just ran to get my legs use to the bike/run transition.

Long run this morning.  I kept it at a nice pace and never went too hard during the run.  I acutally felt very energized after the run and could have gone longer with how I was feeling.

AP:  8:35

Did a nice 6 mile run this morning.  The legs felt good even after the 15 mile run on Saturday.  I kept things at a good pace and never really felt like I was pushing it too hard. 

AP:  7:51

I took yesterday off because it was a bike day and my bike is still in the shop.  I was going to swim this morning with my run, but I seemed to have turned off my alarm and fell back to sleep.  I will just do a pool swim tomorrow morning before the bike.  Had a nice run and felt really good. 

AP:  7:50

I did a pool swim this morning because I needed to get a swim in and I also needed to get a bike ride in.  I did about a mile, maybe a little more because I loose track when I swim laps, but I felt really good with the swim.  Did it in 42 minutes.  It was good to get a mile done because it makes me feel better about the swim with my upcoming triathlon.

After the swim did an 18.5 mile ride.  This is my first ride for a while because my bike has been in the shop.  The bike felt like new and I had a nice ride.  I didn't push too hard because I am doing a 15 mile run with Rhett tomorrow and a 60 mile ride with Rhett on Saturday.

I had a nice run with Rhett this morning.  We did 15 and it went by really fast because I had someone to talk to.  My legs felt really good and it was a real confidence booster for my upcoming race.  Tomorrow will be a 60 mile bike ride and I am sure my legs will be shot after that. 

AP:  8:26

Final long ride before the Half Ironman.  Rode with Rhett and I felt like we had a good ride.  I pushed pretty hard but felt good at the end.  It was encouraging.  Now a couple weeks of tapering and then all the hard work will pay off with the race!  Really looking forward to it.

My legs felt tired this morning from my workouts this weekend.  I did not push the bike too hard but kept things at a steady pace. 

I hurt my back a little yesterday doing some dental work on kids so I did not sleep well.  I wanted to do a swim/run but I only got the run in.  I will do the swim later this evening.  My legs felt really good this morning and I felt fast.  I am not doing as much this week but I am going to do my runs at a slightly faster pace until next week when I am in complete taper mode.

AP:  7:22

Started the morning with a swim at the aquatic center and then did 2 laps around the Island.

Tried to take it easy with short bursts of speed.  Race is in about 10 days!

Did 5 miles.  Miles 1, 3, 5 were at a tempo pace and miles 2,4 were pretty much all out speed.  Last fast run with any major distance until after the race next week.

AP:  7:36

I did a lake swim with Rhett this morning in the area where our triathlon will be.  It was an open water swim so it was good to get the pre-race jitters out.  The swim went well and it was a real confidence booster for me to get out in the open water and get a swim in that will be the race distance. 

Followed the swim with a 26 mile ride that was very comfortable.  We did 1 lap around the race course and that was the last time I will ride that until race day. 

It was a beautiful morning and I am hoping for more of the same come next week!

Did the last long run before the race.  I tried to take it easy on the 10 mile run and not push hard at all.  It was really windy this morning.  I sure am hoping it is not windy on race day.

AP:  8:46
 

I did a real easy brick workout this morning.  I did about 4 1 minute tempo rides while on the bike but kept is very moderate and tried to keep the lets from burning at all.

Followed the ride with a 2 mile run that was at an easy pace.  Every 5 minutes I did a tempo run for 1 minute, so basically did 3 of those.  Ended up running at an AP of 8:30 which was a little fast, but I did not feel like I was pushing hard at all.

Not sure how many yards I swam this morning because I was not concerned with that.  I just wanted to get a nice easy swim in with 25 yard bursts every 3 laps or so.  I swam for about 25 minutes and my arms felt good.  They have had a few days to recover since my last swim.

After the swim I did a 2.7 mile run.  Short tempo runs every 5 minutes for 1 minute.  My legs felt great and really did not feel like I was working them other than the first tempo run going uphill the whole way. 

I sure am looking forward to my race this Saturday!

Easy run and bike this morning.  Did the same thing as Monday with tempo rides and runs along with slower paces.  I realized I was running 8 minute miles and I hardly felt like I was running at all.  I figured it was just 2 miles so my legs should recover just fine.  Tomorrow is a swim day and no running or biking.  Friday will be a really short workout to get the pre-race jitters out.

Not sure how much I swam this morning.  I did a very short (13 minute) swim just to get in the water and have a feeling for how cold the water would be on race day and let my arms get a little time with the swimming motion.  It was pretty cold to start, but after about 5 minutes it felt just fine.  Last swim until race day. 

Day before race day.  Easy bike and run to get the jitters out.

Well, the big day came and went.  I was very excited for the race because my buddy Rhett and I have been training since March for this half Ironman.  It did not go as well as I would have liked but I learned a lot and I felt like I improved a lot in a few areas when compared to my first half Ironman.  I felt very healthy and I had no nagging injuries or problems with my body for the race. 

I got up at 5am after a pretty good night sleep considering I was racing the next morning and headed to the race.  I had half a bowl of oatmeal and half a banana.  I only forgot 1 thing and my awesome wife was nice enough to bring it to me.  I owe her for that one.  I hung out in the transition area for a while just talking with Rhett and a few other people and tried to keep my nerves in check.  About 25 minutes before the swim was to start I put the wetsuit on and gathered what I needed and headed out to the beach.  I was nervous, but not as nervous as I was for my first Half Ironman.

SWIM:  1.2 miles @ 30.13

It was a beach start so after the race director said a few words a mass of people headed out to the water.  It was a mass start so EVERYONE doing the full and half distances started at the same time.  The water was perfect and I really enjoyed the swim.  I tried to stay on the outside of everyone so I did not get punched and kicked too much, but some of the areas of the swim were very crowded so there were a couple times it was tough to get some spacing.  Overall I was very happy with my swim.

T1:  5:18

I thought I got out of the T1 faster than I did but I guess not.  I was not impressed with my ability to get out of my wetsuit and get all the stuff I needed for the ride.  This is an area I really need to improve on and get much faster.  This is a small thing, but can make a big difference in the overall time.  I was faster than last year, but not by much.  I will work on this for next year.  At T1 a took in a 5 hour energy and I think this could have contributed to problems later in the race.  Next year, no 5 hour energy at any part of the race.

Bike:  56 miles @ 2:55:44

I felt really good on the bike and thankfully my bike worked great and had no mechanical problems.  For most of the race I pretty much rode alone.  There was nobody really by me most of the time.  Most everyone I came by I passed pretty quickly.  My legs felt really good up until about mile 48.  At mile 48 I started to feel some sight tightness/cramping in my right quad.  This was a bad sign of things to come.  It really started when I went up the fist steep hill on the second loop.  I decided I should try to let the legs relax just a little so I slowed my pace for the last 8 miles to try to let my legs recover.  I think I could have been about 3-5 minutes faster had I not let my legs rest, but I figured I needed to save my legs for the run.  I felt good with my effort on the bike and I actually was pretty far ahead of most of the people in my age group at this point.

T2:  3:33

By the time I got to T2 I had to pee really bad.  I got my shoes on and took 3 endurolyte pills (I was very concerned about cramping on the run after what I felt on the bike) and used the restroom.  Due to the bathroom break my T2 time was much slower than I would have liked.  Looking back, I should have used the restroom right before I put on my wetsuit.  Yet another lesson I learned with this race.

Run:  13.1 miles @ 2:18:55

This is where things went south for me.  I started the first .5 miles well, but after a very steep part of the run my quads cramped up and boy did they cramp up.  By this time I was very upset and I was actually worried about being able to finish the race.  I stopped for about 2-3 minutes and sat down on the sidewalk.  I got up and started running again and made it about another .25 miles before I started having signifigant pain and cramping.  Again, I had to stop.  A lady game me some salt sticks that I took to try to help with the cramps.  After about 2-3 minutes for sitting on the curb again I got up and started to run again at a very slow pace.  I made it to the first aid station and started to down HEED, water, and bananas.  I sat down on a park bench for about 5 minutes and then started running again.  I was able to run to the second aid station, with the exception of walking up a steep hill, where I took in more of the same stuff I had at the fist aid station.  From there I basically was able to run from aid station to aid station.  At each aid station I would stop and make sure I took in plenty of fluids and pretzels.  My quads were cramping the whole time and it was very painful to run, but I was at least able to run which I was very thankful for.  By about mile 12 my mind and legs were just use to the cramps so they did not hurt nearly as much and I was able to pick up the pace a little and finish the run portion of the race strong.

Race Summary:  5:53:44 (52 minutes faster than 2013 Pumpkin Man Half Ironman)

I was happy to finish and PR the race, but I was disappointed with the run.  I learned a lot that I can use for my Half Ironman next year and I plan to train a little different.  More brick workouts and more running longer distances when my legs are tired.  I felt like my bike and swim improved a lot from a year ago, but my run was almost exactly the same as last year, and I mean within seconds.  Without cramps I likely would have improved substantially on my run from last year and knowing that will bug me for the next year.  Overall I had a great time and I can't wait to do it again next year.

Tried a run but it is too soon after my race.  My legs were not feeling it so I stopped and walked the .4 mile home.

This is my first real run since my triathlon.  My legs took a real beating with all the cramping I experienced and I have been in too much pain to run.  I tried to run yesterday but I was still too sore to run.  I was happy that my legs felt much better today.  I did not track my pace, I just wanted to be able to get out and run.

Pretty frustrating run.  I started to feel like my hamstring was getting strained at mile 5 so I had to stop.  I was hoping to do 10 easy miles, but I was not able to.  I ended up walking about a mile and a half home.

This morning was the first real cold morning here in Havasu.  It was windy and pretty cold but after a couple miles I was nice and warm.  I was able to run 5 miles with no pain in the leg which I was very happy about.  I did not run hard and kept my pace pretty slow for the run, but the goal for me today and the goal for me this week will be to get more miles in at a managable pace and keep the legs injury free.

AP:  8:34

It was a really nice morning.  It was cold, but the wind was not blowing so it was acutally really nice to run.  My legs felt much better than yesterday.  I stretched a lot last night and used a heat pad/massage pad on the hamstring.  I stopped a couple of times when I felt things get a little tight and stretched, but nothing ever hurt during the run.  I ran faster than yesterday, but did not push nearly as hard as I could have.  Tried to keep it just a nice tempo run.

AP:  8:04

It was a beautiful cool morning in Havasu.  I started out on the run feeling better than I have since my race.  The first 2 miles were just great.  After 2 miles I started to feel some tightness in the left quad so I stopped and did some stretching.  The tightness went away and I felt great again.  This was by far the best run since my triathlon and my legs are starting to feel like they did pre-triathlon.

AP:  7:54 (most likely I was faster because I had an 8:26 mile while I was stretching)

I took a rest day today.  My right calf was really tight when I woke up and I felt like I should give the body a day of rest.

I am sure glad I took yesterday off.  This is the first long run since my half ironman and the first run where everything felt pretty good.  The calf was still tight for the first few miles, but I never had any pain with it.  I felt a little twinge in the left quad one time for just a second and then it was gone.  I kept the pace slow so I really didn't feel like I was working hard at all and tried to just get into a comfortable rythem and just run.  It felt great to run with no pain.   And the weather was PERFECT!

AP:  8:23

At 11 I headed to the pool to get a swim in.  I did about 30 laps which took 35 minutes.  Just worked on form and tried to enjoy a little time in the pool.

Easy recovery run.  My legs felt tired at mile 3 so I went another .5 and stopped.  Just walked the .5 home. 

This moring was the first morning of marathon training.  I spent 2 hours yesterday mapping out a 14 week running schedule.  I will most likely modify it, but I at least have an idea of the miles I am shooting for and what type of runs I want to do.  I did 6 miles this morning and the legs overall felt good.  I am still not 100% healthy and each run there seems to be something that gives me a little pain here and there, but nothing hurts enough to stop.  I did slow down on the last mile, but overall I was able to run pretty well.

AP:  7:43

I did interval speed work this morning.  5 miles with 1/2 mile fast and 1/2 mile moderate.  I was shooting for 8:15 slow miles and 7:00 fast miles but I am not sure if that was where I was at.  My fist 3 miles were under 7:30, mile 4 was at 7:40 and mile 5 was just over 8:00.  My legs felt really good and I did not have any areas that felt irritated or hurt.  I rolled and stretched a lot last night. 

AP:  7:37

I did an 8 mile easy run this morning.  My legs felt really good!  I think they are finally recovering from the race.  No pain just the usual tightness I always feel on my left hamstring that goes up to the glutes.  I kept it simple and easy and tried to keep the same pace for the entire run.  Felt good!

AP:  8:10

It was Thanksgiving and my legs felt a little tired so I did a short easy run.  I wanted to save them for my long run on Friday.
 

Had a really good run this morning.  I am finally feeling some confidence with running again.  Since my race my legs have not felt the same, but the legs felt really good with the run today and I was able to do the 15 fairly easily.  I kept my pace nice and easy for the first 10 miles (around 8:30-8:45) and the last 5 miles I slowly increased the speed with my last mile at around 7:38.  My legs felt great at the end of the run.  It was a real confidence booster for me.

AP:  8:33

I finished the week with a 17 mile bike ride with Rhett followed by a 2.5 mile run.  It was nice to get on the bike and get a chance to talk with Rhett for a while.  I really enjoyed riding with him while we were triathlon training.  It will be a nice break on Saturdays.  The ride felt good and we just took it easy.

My run after the ride was done at an easy pace.  I just wanted to get a little run in after the bike.  My legs felt tired after my run yesterday and my right quad was a little tight, but everything else felt fine.  Now I am going to rest the remainder of today and tomorrow.

I hit the 40 mile mark and that was the goal for the week. 

Today was a tempo run.  It was a beautiful morning for a run.  Not too cold at all and vey little wind.  I ran next to the lake and the sunrise was amazing.  It was also cool to see a line of ducks about 25 yards long all jump into the water at the same time.  It was like the mass start during my last triathlon. 

My legs felt good and had no pain whatsoever with the legs for the entire run.  I did a 1/2 mile warmup followed by 6 miles at tempo with an AP of about 7:25 followed by a 1/2 mile cooldown.  With the warmup and cooldown the AP was 7:40 for the run. 

It was a really nice morning for a run.  Today was a recovery run so I made it a little longer and I took it easy.  I tried to just keep a comfortable pace and just enjoy the run.  My legs felt just fine, other than just being a little tired. 

AP:  8:25

Today was intervals.  It was raining outside so I decided to head to the gym and run on the TM.  It worked out pretty good because I was able to set the speed I wanted for the intervals.  .5 warmup followed by .5 mile recovery and .5 mile speed.  Speed work was done at 7:03/mile and recovery was done at 8:13 mile.  I was pretty tired after the run.  My AP was 7:41. 

I had a nice recovery run in the rain/mist this morning.  It was almost 60 degrees this morning and there was a mist for most of my run, but in a couple areas it started to full on rain.  It felt great.  I love running in weather like that.  I felt like I pushed pretty hard yesterday, so I tried to keep todays run at a pace I could maintain for a while and just let the legs recover before tomorrows long run.

AP:  8:23

Today was my long run.  It was a really nice morning.  Not cold at all, but a little muggy and humid.  I was able to run at 6:30 with shorts and a shirt.  Compared to last week, I was much more tired during this run.  I was fine until about mile 14, but around that time I could tell that the hills of Havasu make running much harder than the flat roads of Mesa.  I tried to push the pace at mile 13, but the pace was not pushed too much.  I did manage a 7:55 mile, but the others were 8:20-8:30.  Overall the run went well and I felt good.

AP:  8:33

It was a really nice morning.  Not too cold and overcast.  I was able to go on a nice bike ride with Rhett.  We did about 22 miles and I could tell Rhett had been working the bike a bit this week because he made me work to keep up with him and he seemed to be riding really easy. 

After the ride I took in some carbs and relaxed for about 10 minutes and then started off on an easy recovery run.  I was not sure how many miles I was going to go, but after my 1.5 mile turnaround my legs felt really good and I decided just to go to the 2 mile turnaround and make it an even 4 miles.  I took the run slow and easy.  I was really happy with my running this week.  Now I will give my legs a rest until Monday.

Today was a tempo run.  To be honest, my legs were not feeling it this morning.  I was able to do the tempo miles around 7:50 with some of them in the 7:30's, but I did not run as well as last week.  To be honest, I didn't feel like I should push too hard.  I think my legs need to get use to the amount of miles I am putting on them.  Last week I had a lot of miles and I was not suprised I felt tired.  To make things worse, I swallowed a bug and started to dry heave and had to stop a couple of times to do that.  Gotta love those little bugs that start to show up here in Havasu.

Well, I think all my miles caught up to me a little.  When I got done with my run yesterday I felt just fine, but while I was working I started to feel a little pain in my left knee.  It did not get any worse over time, but I could feel it every time I walked.  I also had some popping with the knee, but none of that hurt.  I had to pick up my little girl at 12:00 last night after a soccer game and so I did not sleep very well last night.  With all that combined, I decided to take today off and give my knee a day of rest.  I rolled it last night and stretched, but it was still a little painful this morning.  I will run tomorrow, but the rest of my runs this week with be recovery runs at an easy pace.