I had a nice run and swim today.  It was windy so I decided not not swim in the lake and did  a pool swim.  It was actually really nice.  I ran 5 miles to the pool, and 5.3 miles back from the pool.  It was slightly cooler, but my legs were really tired so I just went at a pace that felt good.  I think they are still recovering from my run on Saturday in the desert.

This morning was the coolest morning we have had in MONTHS!  It was in the upper 80's and felt much cooler than what we have been experiencing the past few months.  I had a nice bike ride, even with the wind.  My legs have been a little tired this week so I didn't push too hard.  Just nice and steady.  I did a 40 minute weight workout before the ride.

Well, I think the weather is finally letting up.  It was a nice morning, but it was still a little windy.

I did the same run I did on Tuesday, but took a slightly shorter route to get an even 10 in.  I did not look at my AP, but I know that is was much faster than Tuesday.  My legs felt a little refreshed this morning.  I did the 5 miles, swam in the pool for 25 minutes, and ran another 5 miles home.  Felt good to get a good run in this morning.

Rhett and I had a nice ride this morning.  The weather was much nicer and it felt much cooler.  The only problem was the wind.  The way out was nice because we had a tailwind, but the way back was rough because of a pretty strong headwind.  We pushed pretty hard on the bikes and it felt really good.

After the bike I went out for a 3 mile run and took it nice and easy.  I didn't push hard because I knew I would need my legs the next day for a trail run.

Rhett and I did a trail run this morning.  It went much better than last week because the weather was much cooler.  By the last couple miles it was fairly hot, but nothing like we experienced last week.  I had a great time running on the trails and enjoying the scenery.  Some parts of the course were pretty technical and we had to slow down and walk up a lot of the hills, but I knew by the end of the run I had worked hard.  I am really looking forward to our Grand Canyon run!  I just hope I can keep up with Rhett.

It is Labor Day and so I slept in and got started a little late this morning.  Luckily the weather cooperated and it was not too hot.  It was 86 degrees when I started and I can handle that.  I started with a bike ride and my legs were a little tired still from the run on Saturday, but after about 5 miles they settled in nice and I felt good.

After the bike I did a 4 mile run, keeping things nice and easy.  I am really working on getting my legs use to the transition from the bike to the run.  This will be important for me come November when I do the half ironman.

Nice run and swim this morning.  Swam in the lake and it was nice and calm.  It's amazing how nice it feels when it is only 85 degrees outside.
 

Bike ride with 4 laps around the island and a few little areas to give me a little more than usual.  It was cooler this morning, but very humid.  I'll take it though.

I thought it was getting cooler in the moring, but this morning was pretty warm and VERY humid.  It was 88 degrees outside and 50% humidity making it feel like 91.  I ran 8 miles followed by a 20 minute pool swim followed by a 2.5 mile run home.  My stomach hurt pretty bad this morning so it was a rough run.

40 mile ride with Rhett.  We pushed pretty hard at the end and it felt like we had worked hard.

I am officially OVER the heat.  At 6 this morning it was 87 degrees and at 6:50 when I started my run it was 88 degrees.  When it finished it was 97! 

My run was nice and easy.  I tried to keep my heart rate between 135 and 145 and not do too much because it was so hot.  I ran out of water by mile 14 so I stopped at the gas station and bought some water.  I filled one of my bottles with ice and by the time I got home that water was warm.  I am hoping the weather forcast is right and we get a some relief from the heat here soon.

Today was a lazy day for me.  My legs and body were just tired so I slept in a little and just did 15 quick miles on the bike followed by some pushups.

It was the nicest morning in Havasu for the past few months.  It is trying to get nice.  It was windy, but the wind was a little cool and I will take it over the heat anytime!

11 mile run (8.25, swim, 2.75) felt great.  I even managed to get a few miles at 7:30 pace and keep my heart rate down around 136 while I was running them.

New VO2 max today:  54

4 mile run followed by a bike ride.  Weather was much cooler and a little less windy
 

It was amazing out this morning.  NO wind and it was 78 degrees when I started!  It was amazing how much better I felt running.  This morning was a good run and swim!

My AP was 8:05 for the runs and I was able to keep my HR right around 145 for most of the run. 

New VO2 Max:  56

40 mile ride with Rhett.  Weather was very nice!

I left Friday afternoon to the Phoenix area to take my wife and my little girl to Wicked.  It had to be a quick trip so we turned around and headed home at 11 that night.  We made it to Havasu at 2:30 in the morning and I was in bed by about 3.  At 6 I had to drop my little girl off so I came home, got my running gear on, and headed to Rhett's house for a trail run in the desert.  I took my first gu at mile 3 (before then I was seeing stars and the world was spinning a little) and felt good.  I felt good until about mile 16.  At that point my achillies started to hurt a little.  By mile 18 I could hardly run and by the end of the run I could hardly walk. 

I took the morning off to let my achillies heal a little more.  No bike or run, just tried to catch up on some sleep and let my body rest.  I pushed it pretty hard this weekend and I need to be healthy for the Grand Canyon!

It is amazing how much better a day goes when you do some type of exercise in the morning, especially running!  I was pretty low yesterday and I am much better today after my run this morning.  I was just going to go 3 miles to test my achillies out, but after 3 miles I felt good and had zero pain with the achillies so I went 7.  No pain at all.  I iced it after just to baby it a little  more, but eveything felt good.  It was fairly hot and humid this morning which was a bummer, but I was just thankful I was able to run pain free.

Windy morning, but cooler than yesterday and less humid.  Felt good to bike.

Followed up the bike with pushups and come core work

I had a nice run this morning. 

1 mile easy, 3 miles at tempo (7:30, 7:14, 7:01), 1 mile cooldown.

Pool Swim

3 miles at an average pace (around 8:10 average)

Achillies felt fine even with the increased speed.

Easy bike run with Rhett

We had a 5K fundraiser for the cross country team so I ran that this morning. 
It is a fairly difficult course so I was happy with my time.  Ran the course loop one time to get warmed up and then ran the race.  Legs felt good!

Mile 1:  6:17.54

Mile 2:  6:43.62

Mile 3:  6:37.87

Total Time:  21:08

Nice easy bike ride to try to loosen up my hamstring that I strained a little on my race.  Foam rolled after and it felt much better after that.  Just need to be healthy for the Grand Canyon run.

Easy ride this morning.  My hamstring feels perfectly fine so I will do any easy run tomorrow.

It was an amazing morning!  Perfect weather for running.  I finally got out to run and test the hammy and everything felt great!  No pain, but the quads were a little sore after the run.  Not a big deal.  Sitting her writing this and they feel completely normal.  Short run tomorrow and then off to conquer the Grand Canyon!