It was an unusual day.  A friend wanted to go surfing for the day so we loaded up in his RV and headed to the beach.  The night before we decided we would take the bikes just in case.  Well, it was a good thing we took the bikes.  It was crazy windy and the waves were terrible.  It was also really really cold so I was not about to get in the water.  We decided to take a trail that has a bike path and ride for a while.  It was a nice relaxing ride and basically flat.  It was windy going out, but the way back was a strong tailwind and we basically didn't have to pedal.  It was a good to work the legs a little but in a different way.  

I decided to sleep in a little because I was up early New Years Day and I didn't sleep much that night.  I am glad I did.  I had clinic today so about 11 I went to the gym and ran outside on the track for 10 miles.  It is really flat so I ran pretty fast even though I tried to slow it down.  It was just really easy and I hardly felt like I was working.  It's amazing the difference you feel when you are running on a flat course vs. a hilly course.  I want to get a few back to back 10 milers in and this weekend I will do 15-16.  Next week is my trail marathon and I am not trying to go fast so I don't need a major taper.

AP:  8:05

Nice and easy 10 mile run today.  I actually felt really good considering I did 10 yesterday afternoon.  It was really cold this morning but after a mile or so it felt really nice.  I am finally getting back to my old ways where I run more back to back 8-10 mile runs.  I have really missed doing this so it feels good to be back.

AP:  8:51

I had to run late so I just did 4 easy miles.  

16 nice and easy miles on the roads/trails.  My legs felt a little tired to start but they felt really good when I finished.  Next week is the trail marathon so I will take things much easier next week just so my legs feel a little fresher for my run next week.

I was in Vegas training people all day yesterday so I slept in this morning and hit the trails for 30 minutes during lunch.  This will be the last bit I do on trails until my race this weekend.  I tried out my new Altra TIMP trail shoes and they felt really good.  I think I will go for it and wear them for the race this weekend.

5 easy miles during my luch at the school.  I tried to go really slow.  This will be the longest run until my trail marathon on Saturday.  Everything else this week will be short and slow.

3 easy miles

I did 3.6 miles on the trails this morning just to give my legs a little time on the trails before the run tomorrow.  I took it nice and easy.  After the run I felt like my legs were getting warmed up so that's a good sign.  Looking forward to my race/adventure with Rhett tomorrow!!

This weekend Rhett and I took on the San Diego 50 and Trail Marathon.  We drove to Escondido from my house starting at 4:45AM in a major downpour.  It was a tough drive there because it was raining so hard.  When we got to the race we checked in and relaxed in my truck for about half an hour.  By the time the race started it was no longer raining but it had been raining most of the night and that morning.  The start of the race was perfect weather with clouds covering the sun and a nice cool breeze.  The race started right on time and off we went.  It didn't take long to realize that we were in for a muddy day.  The first few miles were awesome with scenic views and legs that felt nice and fresh.  We tried to keep a pace  that was not too fast.  After the first aid station we started a climb and decided it would be best to hike some of it.  We got to the top and started the run back down the hill.  It was pretty steep and much longer than the way up.  This was an out and back course so we knew we were in for a treat about mile 21 on our way back.  On the way out we dealt with a lot of mud and we had to cross a little stream that got our shoes nice and soaked.  About 1-2 miles from the turnaround point it became really really muddy and our shoes became much heavier from all the mud.  We hit the halfway mark feeling good and started our way back.  We went through the crazy mud again and crossed the stream again, which this time felt really good and helped to get all the mud off our shoes.  Then came mile 20 to 21.  This is where things started taking a turn south.  Rhett felt great but started having problems keeping anything in his stomach while I started to really feel like my legs were HEAVY along with my stomach not feeling great.  We both think it might have been the water because it was terrible.  I felt the decline until about mile 24.  At mile 24 I really started to feel the lack of training and the fact that I only did 2 long runs to prepare for this marathon.  We stopped a couple of times to either let Rhett throw up or let me rest my legs between miles 22-24, but we only needed short breaks.  From miles 24-26 we both pushed through and finished the marathon.  I was a little disappointed that I didn't feel better at the end of the marathon. My goal was to finish and feel like I could go longer.  That was not the case.  When I finished I was spent and I didn't want to run another minute.  The course was a little long according to my watch and believe me, I was wishing it was a little short instead of long.  

Even though it didn't turn out like I wanted it to, I still had a great time on the trails and running with my buddy.  This was my first marathon since Boston in 2017 so I was happy to make it through.  I forgot how tough the last 5-6 miles are with a marathon and I had to dig deep to keep my legs going the last 2 miles.  On a positive note, I am not sore at all after running the marathon and my legs feel pretty good.  Usually I take a couple weeks off, but because we ran so slow I think I can run much sooner.  The next goal is to BQ at Mt. Charleston in April.  

I am always thankful that I have been blessed with the ability to run like I do.  I love the feeling I get when I accomplish a goal, even if it's not exactly how I had it planned out in my head.  I had a great time and pushed through some pretty dark moments while I was on the course, but I still pushed through.  I alway love the chance to run with my buddy Rhett too.  He has been the #1 reason I have been able to do all this stuff.  It was great to spend time with him and pusing through some dark moments together.  We were able to both help each other during this reace.  Now the serious training begins for Mt. Charleston.

15 minutes easy on the bike followed by an easy core workout.

20 minute core workout trying to let the legs recover from the run.

I tried to run today after a 1,000 yard swim but my left hamstring siezed up and the run was over.  I got in 5 minutes of a TM run before it happened.

Rest day to recover from my hammy injury.

30 minutes on the elliptical followed by a 30 minute core workout.

1 hour on the TM walking at a 4mph pace and the incline set between 8 and 11.  I felt like this gave me a good workout yet it was not hard on my hamstring.  I did a 20 minute core workout after.

I felt like I had been smart with my recovery and my slight injury so I hit the roads today. I did 7 miles at what I felt was a very comfortable pace.  I have been in Las Vegas the last 3 days teaching so I had been standing on my feet almost all day.  My feet were pretty sore from it so I didn't know how everything would turn out.  I actually felt really good and nothing hurt.  I will run again tomorrow morning and see how everything feels after my run today.  Looking forward to getting serious about my upcoming marathon in Vegas!

We had a really windy night so I didn't sleep well at all.  I decided I would give my body a day break and run tomorrow just to be safe.  I know it's just being lazy but I'll take lazy after my rough night.

8 miles around the school running track followed by 20 minute of core work.  It's flat so I went a little faster.

AP:  8:10

Once again, I had an early morning class so I went to the track right after class and got in 8 miles.  I slowed it down last time with an AP of 8:30.  

My legs felt tired and sore this morning so I decided to take the day off from running.  I went to the pool and got a good swimming workout in and then went to the stationary bike and did 20 minutes on that.  

My boy had a mountain bike race this morning so I took him to his race and didn't get my run done in the morning like I usually do.  I ended up running around 1 so I tried to get a challanging run in that would not take a lot of time.  I ran to the trails and then started running up the steepest hill I could find.  It was too steep for me to run the whole way so I had to hike a little to make it to the top.  From there I just started taking trails I have not taken yet and just ran around.  I would run up the steep hills until my legs were on fire than the start hiking them.  It was a fun workout that lasted about an hour and fifteen minutes.  My elevation gain was about 1,500 feet in that time which is pretty good considering I was only on the trails for about 5 miles.  I'm thinking of doing something similar after a long run to simulate tired legs and pushing through being tired at the end of a race.

I had a nice run this morning.  My legs felt rested and ready to go.  I just took things nice and easy and just tried to enjoy the run.

Today was the first day in a long time I did a little speed work.  I mainly used the downhills to run fast and the uphills to recover.  It was nice to know that I could still run semi fast after going so long without any real speed.  I ended up doing 1 mile warmup, 1 mile at about 6:30, .5 cool down up a really big hill, .5 at 6:30, 1 mile cooldown uphill, and finished with 1 mile at 6:30.  Legs felt good but tomorrow will really tell me how my legs did.

AP for the run was 7:45

My daughter got her mission call last week so we decided to drive to Arizona to open it with her on Wednesday.  It was a total of 9 hours driving and I think the late night and stress caused me to get sick.  I felt terrible the rest of the week so I had to take the week off.  It worked out OK because it rained a ton and running might have been a little difficult.  I am still not 100% but I fetl good enough to run this morning.  I was able to catch a window between rain storms and get a run in.  My legs felt good but I wanted to take it slow.  Hopefully that was the only roadblock to my marathon training for Mt. Charleston!

I did the same run I did last Tuesday.  2.5 miles of downhill running at 6:30 pace with 2.5 miles slower running.

It was a soft drizzle this morning with some areas of light rain.  It was actually really nice running in the cold and wet weather.  I had to be a little careful going downhill fast because it was a little slippery, but it worked out just fine.

I had 7AM class so I didn't have time to do more than 6 miles.  It was the coldest morning I have experienced here with the temp about 32 degrees at 5 this morning when I started running.  Legs felt good and it was really nice to run early in the morning.

Core workout

This morning was a mixed tempo run, if such a thing exists.  I ended up doing the downhill at my MP goal pace and everything else I did slightly slower.  The steep uphills I tried to take it easy.  Overall everything felt good.  I didn't have a problem keeping the pace and it actually felt pretty easy with those short miles.

AP:  8:05

During lunch I went to the pool and did a swim.  It felt really good to swim in the middle of the day.

Recovery run nice and slow.

AP:  8:45

I had a really good run this morning.  I was debating between 14 and 16, but I knew deep down there was no way I would do 14.  I have had a good week of running so it was really nice to finish with a good long run.  I tried to find some new areas to run, but I didn't like them too much so I will keep looking.  This town is much harder to run in compared to Havasu.  It was chilly to start and the last 4 miles it rained on me which I really enjoyed!  It got a little windy at the end but nothing too bad.  My legs felt really good the last mile and I was able to finish it feeling like I could easily do another 4.  Overall it was a great morning of running.

AP:  8:45

It was the coldest morning I have experienced in a while.  The temperature was about 30 degrees but the wind child was about 25.  I rained yesterday (again) so there were a few icy places, but nothing too bad.  I extened my downhill and uphill by a half mile each to add on another mile.  I am developing a plan in my mind that will allow me to get a lot of good downhill running mixed with slow uphill running.  I'm hoping this will prepare me for Mt. Charleston.  The legs felt really good this morning.  Even though it was cold, it still felt good to be out and feel the cold wind against my face!

Followed the run with a little core workout.

AP:  8:32

Today was my speed workout day.  I had a test at 8 and literature review at 7 so I had to get up at 4:30 to get it done.  To get this marathon done with a BQ time I think I will have a lot of early mornings.  My legs felt good this morning.  I basically did the uphills as my recovery and my downhills as my speedwork with a pace between 6-6:30.  I think I did about 3.5 miles of speed and 2.5 of recovery.  

AP:  7:20 for the run

6 miles easy recovery before my 7AM class.

AP:  8:45

It has been pouring rain all night so getting up at 4:30 and running in the rain was not on the agenda today.  Plus, I wanted to do a tempo run and I felt it would be tough in the rain.  After my 7AM class I went to the gym and did my tempo run on a TM.  

1 mile warmup.

6 miles at 7min/mile pace.

1 mile cooldown.  

Total run took about an hour.  My legs felt a little tired today but I pushed through the run and was happy I did it.

Had a really good long run today.  Weather was nice and everything felt good.  Finished the last 2 miles at an 6:45 pace.

10 miles at a relaxing pace.  The sun was out and the weather was nice and cool.

AP:  8:30

I was pretty tired this morning so I decided I would go to the indoor track at the gym and do some speedwork.  I found out pretty quick that the track was way too small and not good for running.  The outdoor track was closed so I couldn't run on that.  After 3 miles I felt like I needed to stop or be injured.  At that point I stopped.

I have had a little twinge in my calf since last week.  This is something that has happened multiple times before and ususally resolves over time.  It doesn't keep me from running, but it does cause a little discomfort.  Nothing so bad that I am worried about an injury though.  

I took the day off to be careful.

8 miles.  The inside of the left calf is still bothering me.  It feels like shin splings but on the inside.  I can run through it and it doesn't feel like a real injury, but it just is pretty uncomfortable to run on.  Kinda annoying.

8 miles in the cold!  Leg still feels the same but I tried different landing areas to see if anything helped.  Nothing really helped.  Sometimes were more painful than others.  Feels the same as yesterday.  My plan is to get my 20 mile run in tomorrow and then take it easy next week and see if that helps at all.  It's a good sign that it feels the exact same and doesn't feel like a true injury, just makes it more painful to run.

I must say, today was a hard run.  I knew from the start it was going to be a challenge becasue my legs felt tired from the start and my route is not very easy.  I was really happy with the way my left leg felt.  It was painful as usual to start, but then at about mile 10 all the pain went away and it felt normal.  At mile 19 I started to cramp, which is very unusual.  I think it was because of the 2 eight mile runs I did the days before, but my legs were just tired.  The cramping then led to me hitting a little rise on the sidewalk and caused me to take a pretty good fall.  I have never fallen before running on regular roads, but it seems like a lot of new things are happening to me here in Yucaipa.  I tore my knee up pretty good and ripped a hole in my leg spandex stuff, but I was able to jump right back up and start back on my way.  It gave me a couple minutes to recover and hold back the cramping.  I'm sure all the drivers on the road were either shocked or laughing when they watched me take a spill.  Hopefully it made them laugh!  I made it back to my house with legs that were on the verge of cramping, but no major cramps happened.  

I was really happy with my run.  It was one of those runs that took a lot of mental work and pushing through really tough times.  I think sometimes these are the runs that help us as runners the most.  I had a couple of moments running up really steep hills where I wanted to stop and just relax for a minute or two, but I just dug down deep and pushed through it.  

AP:  8:35 with over 1,800 feet elevation gain.

20 minutes on an eliptical maching followed by core work

Just took the day off.

5 easy miles.  

I did 20 minutes of swim and then did 20 minutes on the eliptical.

1 mile warmup, 4 miles at 6:53 pace with a .5 mile cool down between between the 4 miles and a .5 mile cooldown after.

Legs felt a little tired still.  I was hoping that the issue with my left leg would be better but it seems to be the same.  I find the more I run on it the better if feels.

I tried to run but I just didn't have the energy to deal with my foot and the pain.  Ran .5 mile and walked home in the pouring rain.  I was looking forward to a run in the rain.  Did a core workout at my house.

I figure I am going to give my ankle/foot a little rest.  I have been icing it since Saturday and it actually feels really good right now.  I almost ran this morning but I felt like I should hold off.  My initial plan was to take the week off, but the way it feel right now I think I might be able to go a little sooner.

45 minutes of hard elipitical followed by 15 minutes on the bike as a cool down.  The eliptical was the type that made it feel more like running so that was a plus.  Then core.  I was dripping sweat and my shirt looked like I just got out of the pool when I finished so I actually got a good workout this morning.

15 TM miles

Tried to run but the calf wouldn't let me.

6 miles on the TM

5 miles on the eliptical.

1 mile recovery, 3 at 6:50 pace, 1 mile recovery, 3 miles 6:50 pace for a total of 8 miles.

18 miles.  Everything felt pretty good today.  A few times I knew I wasn't 100%, but overall I was happy with the run.  Next week will be a 20 mile run.

8 nice and easy miles at Newport Beach.  Everything felt really good today!

AP:  8:00

8 miles this morning.  It was a chilly, windy, and overcast morning.  1 mile warmup at just over 8 min/mile followed by 6 miles at or under 6:50, 1 mile cooldown.  Everything felt pretty good and I was happy with the way I felt.  

AP for fun was 7:01.

I was out learning how to surf yesterday and a sting ray got my foot.  The initial sting did not hurt too bad, but about 5 minutes later the pain set in.  The instructor walked me to the lifeguard station and I sat there for 20 minutes soaking my foot in the hottest water they could give me.  When my daughter finished we both went back to our rental.  It took about 5 minutes to walk there and it was some pretty intense pain.  When we got there I soaked my foot for the next 2 hours in hot water and it made everything feel much better. I got up this morning and the foot felt good so I decided to run.  I could tell putting on my shoe there was some swelling, but nothing too bad.  I did a 4 mile run and everything felt as good as can be expected.  As I sit here now writing this, I am thinking running might not have been the best thing for me.  It's pretty swollen now and painful to move.  I'm hoping it will feel better tormorrow.  I was going to do my long run tomorrow, but I'm thinking that might be wishful thinking.  I'll play it by minute.  In the end though, it was totally worth it.  I really want to learn to surf and I loved every minute I was out learning and can't wait to do it again.

7 mile hike with my wife at Catalina Island.

8.25 miles on the TM at a pace of 8:00/mile.

Foot felt pretty good.  The swelling is down but still there.  My legs felt fresh and ready to run.

I didn't have time to get all my miles in during my morning run so I did 4 miles after I got home from school.  It was a different workout but it felt good.  I also did wall squats after my morning run to try to push my legs a little harder.  I did wall squats during and after my Monday TM run.  I did more of a fast/tempo run with the morning run being faster than the evening run.  I pushed it hard on the downhills and went more tempo on the uphills.  Overall everything feels good.  My sting is still swollen and causes pain with pressure, but I am just dealing with that.

AM:  AP 7:20/mile

PM:  AP 7:39/mile

I did an afternoon run today.  Started about 1:40 so it was nice and warm.  The legs felt tired but I was just doing a recovery run.  It was nice to run out in the sun and get a little warmth.  It was a little windy so that cooled me off pretty good when it was coming at me.  I am still keeping the dream in my back pocket to BQ this race, but that is dependant on how the rest of my training goes.  Right now running downhill at a 7min/mile pace does not feel hard but I need to get the legs ready for the fatigue of the 26.2 miles.

AP:  8:30

It's been an 8.25 week.  I did a speed/tempo run today.  I ran around a track that is about 0.4 mile around.  I did 3 laps nice and slow and starting with lap 4 I did the lap at about 6:55/mile pace followed by a recovery lap.  I did this for the rest of the run.  Everything felt good considering I have run every day this week at different times.  Overall I was happy with the run.  Tomorrow will be a long run and I think I will take it nice and slow.

AP:  7:40/mile

I did a 20 mile long run this morning.  I actually felt really good and could have gone more so that was encouraging.  I didn't do anything at MP.  I have done a lot of miles this week and 2 other runs that were fast so I wanted to be careful.  The last couple miles I did just under 8 min/mile but that was all.

The other 5 come from a hike I did with our youth of the Church.  We I went and spent a day and a half hiking in the woods and pushing a handcart with them.  At nigh we did a very very very difficult hike with the handcart that took everything we had.  It was steep, rocky, rutted out, and difficult.  I am home and done with the Trek, but the miles I spent hiking this weekend I thing will really help me with marathon training.    

3 miles of hiking during the day while pushing a handcart.  It's not running, but it's a real workout!

My legs were really tired this morning.  I think my whole body is tired from my exhausting weekend.  I was going to do 8 miles but after about half a mile I decided I would do 5 to let my legs recover a little.  When I got to 4 miles I decided 6 would be a good compromise because the last 1.6 are all downhill and easy miles.  All the miles were nice and slow.  This week will be less miles than last week but hopefully they are all quality miles.

.5 mile warmup followed by 7.5 at a sub 7 pace.  I was still recovering from my weekend and everything in my body felt tired so I had to really mentally dig deep to get through the 7.5 miles.  It was good to get a mental workout along with a tempo/speed workout.

I was planning on going to the track outside the gym but it was closed for the day so I had to do another TM run.  After my faster run yesterday I decided to take it easy.  Set the pace at 7mph and incline at 1.0 and went at it for almost an hour and a half.  Overall the legs felt good.

The best way to put it is I endured my 22 mile run this week.  My body with regards to injuries felt really good.  I am hoping all those little things I had at the beginning are gone now.  I didn't run fast, but I was steady for the run.  The course I run is pretty intense with some really hard uphills.  I'm hoping it all comes together in about 3 weeks.  

AP:  9:18

TM run at 8:34 pace.  Legs felt good after my 22 mile run.

Just some junk miles today.  Tried to speed it up a little on the downhills but overall just took it nice and easy.

AP:  8:08

I did a TM run today because I wanted to do a run slightly under my goal MP and I thought it might be the best way to do it because it stays flat.  I did a .5 mile warmup and then did 12.5 miles at a 6:58 pace.  I had to stop because the TM ends after 30 minutes and I had to take a couple bathroom breaks (which concerns me a little) but I was able to get the 12.5 miles done.  I was tired by the end of it but I have put in a lot of miles the past week, it was in the afternoon, and I really didn't each much before the run.  Overall I felt good, but I was honestly hoping to feel a little better.  Maybe after this week and 2 weeks of taper my body will respond and I will be able to keep that pace for the full 26.2. Time will only tell.

8 recovery miles this morning.  My legs felt good after my run yesterday so that was a positive thing.  AP was 8:40.  I'm shooting for another 8-10 tomorrow because I might not get much running in on Friday.

mile repeats at 6:20 followed by 1/2 mile recovery.  5 miles at 6:20 and 3 recovery miles total.

I was planning on my last long run of the training cycle today but things did not work out like I had planned.  It seems like that has been the recurring theme this marathon training cycle.  I felt terrible this morning with my left calf bothering me more than usual, my right calf starting to hurt a little too, and my left hamstring was tight and didn't feel right. Along with that my stomach was not feeling great this morning.  I ran at a 9:18 pace and still struggled to make it 9 miles.  I finally accepted this morning that my marathon coming up is going to be for fun, not to compete.  I have never really felt healthy the whole time and I think right now is not the time for me to try to BQ with everything I have going on.  Sometimes life just presents too much and the body can't handle it all.  I think this may be the issue for me.  I tried my best, but it's just not my time.  I will have fun hanging out with my buddy Rhett and being there when he goes sub-3 and just try to enjoy the marathon experience.

I took today off after my terrible run yesterday.  My legs felt terrible and I felt like they needed a day off.

Tempo run

Nice and easy run.

12 miles with all the downhill at MP.

AP:  8 min/mile

easy recovery miles

It's Race Week!

.15 mile at MP during each mile.  5 miles.  

AP:  8:34/mile

4 nice and easy miles.

AP:  8:41/mile

Nice and easy run by the ocean.  My legs are not back.  First mile felt good but every mile after that was fairly painful.

Nice and easy run just to get my legs back

Nice and easy run.

TM run

Not a lot of time so went short

AP 8:01.  Legs felt good

Felt tired today so I didn't do my usual mile

AP 7:30.  My legs felt really good this morning!

Long run.  Nice and easy.  AP 8:23

Swim, 20 min stationary bike, core

Run and swim.  4 miles with 1/2 mile at 6:20 and 1/2 recovery with 1 mile warmup and 1 mile recovery for a total of 6 miles.  First "fast" running in a LONG time.

Followed the run with a swim because it was really hot!

Evening run

10 nice and comfortable miles

Swim, run, and core workout.

Swim, stationary bike, core

Speedwork.  
1 mile warmup followed by .5 at 6:20 pace with .5 recovery x 4.  1.3 miles cool down.  It was 90 degrees when I did this.  Wanted to do 5 sets but it was too hot!

Nice early morning swim followed by a quick core workout

Nice and easy run.  

No running today.  My wife surprised me with a day trip to a hot spring resort so I spent part of the day floating in relaxing mineral water warm spring pools and spending time with my amazing wife!

Evening run.  Got going late this morning so I had to run this evening.  Felt pretty good for an evening run.  AP 8:11.

Stationary bike, swim, core

Comfortable pace 

TM speedwork.  .5 at 8min/mile with .5 at 6.22min/mile for 8 miles with .3 cool down.  It was easier to keep the pace on the TM but still burned the last 2 miles.

followed this with a core workout

10 miles on the spin bike followed by 5 miles on the TM.  AP was 7:45.

6 TM miles at 8min/mile pace.  Nice even 30 for the week.

7 miles followed by core workout.  Rolled the ankle a little so I'll be careful the rest of the week.

I was in Nevada again for work so got 6 on the TM

Ankle felt good except for uneven ground.  No pain, I could just tell I had rolled it.

AP 8min/mile

Swim and bike

Did some speed work.  The 3rd mile was all uphill so I just tried to keep it under 8min/mile.  Other 6 miles were .5 at 6:15-20 and .5 recovery.  AP for run was 7:30.  Legs were a little tired from the bike yesterday.

Swim followed by core workout

Only had time to run 4.  I'll try to get a run in this evening too.

Ran another 7.6 on the TM this evening followed by a core workout.

Another TM run

I was planning on trails yesterday but I got stuck at the school and it messed up my plan so I missed yesterday.  8 on the roads today.  AP 8:17.

Had a nice swim for lunch.

Tempo run.  AP 7:24.  Felt good to push a little harder.

Swim and stationary bike workout.  I enjoy this combo!

Didn't have time to get the full 8 in this morning so I will get a couple in tonight while the wife is out of town.  

Beautiful morning.  I didn't run last night so decided to go a little longer.  Overall felt pretty good.  AP 8:14.

Trying to recover from a week of being sick.  Today was the first day I felt decent.

Felt a lot better today.  Didn't try to push anything, just kept it nice and easy.

Nice easy run.

Swim, bike, and core

Quick run this morning.  AP 7:34.  Did the last 2 around 6:20-6:30.

Nice run in the rain by the beach this morning.  AP was 7:42.  I went faster than normal but that pace was really comfortable.  

Nice and easy miles.

Beautiful beach run on the sand.  Saw quite a few dolphins out this morning.

Got in a quick run before I leave to Mexico 

Adventure run in Mexico

Mexico run.

Quick halftime run...  Needed to decompress (you know why Rhett)

Had a nice run this morning.  It was a little on the chilly side, but a nice morning.

Felt good to get back in the pool.  Core workout after swim.

Speed work.  800m at 5:45-5:50 followed by 800m recovery x 4.  1 mile warmup and 1.35 mile fartlek cool down.  Core workout after.

Swim, stationary bike, and weights.  Had a solid workout.

Had to travel early this morning so no time to get a workout in.

Perfect morning for a run.  48 degrees, overcast, foggy, slight drizzle, and no wind.  I enjoyed my run this morning!

Easy run around the track sports complex.

Swim followed by weights

Tempo with recovery.  Core.

Swim followed by weights and core.

Nice and easy miles followed by some core work.

Long run

5 miles in havasu with my buddy Rhett.  It was good to be back and get a run in!!

Swim followed by core

Felt good this morning with a comfortable AP of 7:55.