Well, my watch is dead so todays run was just based on how I was feeling.  It was about 90 degrees outside with 40% humidity so it was hot and muggy.  The run felt good and I am assuming I was right around an 8 min/mile pace, but maybe a little slower.  It was trying to rain outside which would have been nice, but nothing ended up falling from the sky.

I had a nice ride.  3 laps around the island and I pushed it hard the 1st and 3rd.  I had my best time on the first lap (10:07) but I am still working on getting below the 10 minute mark.

Well, my watch is broke and I am waiting on a new one to get to me so I used my stopwatch and just timed myself today.  It was hot this morning, but I felt good running.  I did 8 miles in 63 minutes, so just under 8 min/mile and then did a .5 mile recovery run that I just took really easy.  Always happy to get a good morning run in.

Had a nice brick workout.  22 mile ride followed by a 2 mile run at and 8 min/mile pace.  Legs felt really good!  I think I am starting get get my triathlon legs back.  Now I just need to get the swim giong again.

It was very hot this morning for my run.  When I started at 6:30 it was already 94 degrees outside, windy, and a little sticky because of possible rain later in the day.  I kept my run at an average pace and tried to not push too hard.  The last 3 miles were a killer with the heat and the wind at my face.  My legs felt a little tired from my ride and run yesterday, but I don't think I could have gone much faster even with fresh legs.

AP:  8:26 

24 mile bike ride with Rhett.  It was nice to get a few minutes to catch up with Rhett.

I was in Vegas this weekend with the family to do one last party before school starts.  I did not run while in Vegas so when I got home I went to the gym and did a run on the TM.  I kept it around 8 min/mile because my legs were tired from walking 14,000 steps along the strip.

Today was the first day of school so I am now forced to get up at 5AM to make sure my daughter is ready for Seminary on time.  I got up and headed to the pool where I did about a half an hour swim.  After the swim I rode the bike around the Island 4 times but didn't try to push too hard.  Ended up being an enjoyable 22 mile ride.

Well, I decided it was time to get serious again about my exercise routine.  Rhett and I are planning a rim to rim run at the Grand Canyon, so I need to be in really good shape for that and for my upcoming half ironman in November.  I started on my run at 5:30 this morning and it was dark and 91 degrees outside.  It was hot and difficult to run fast, but I felt really good for the 11 miles.  I am going to slowly increase my mileage every other day and then start doing a longer run on Saturdays.  I have missed getting longer runs in and I was happy to be able to still feel good after my run. 

My new watch will calculate VO2 max and today it said I was at around 51 at my peak.  I am going to try to track that a little closer.

AP:  8:32

After dinner I went on a 1.7 mile run with my little girl.  It was just a fun run trying to get her in shape for cross country.

I started off my morning with a 30 minute gym session working my shoulders and chest.

After the gym I did a 23 mile bike ride.  I didn't push too hard because I wanted to make sure the back of my knee was good and thankfully I did not have any pain with the ride or any pain after the ride.  It was windy and hot for the ride, but I enjoyed it.

I had a great workout this morning.  I felt really good about it.  I decided to do a run/swim so I ran 6.4 miles to the lake and then went to where I swam all last summer and did a 29 minute swim.  I got out of the water and ran a shorter way back home.  It was very hot and humid but I felt really good for the run and the swim.  It was really nice to get into the water after 6 miles of running and my legs felt refreshed when I started the run.  I think this will be my new Tuesday/Thursday routine.  My run times seem to be much slower with my new watch so either the new watch is not calculating well or my old watch cheated for me.  Most of my runs have been 8+ min/miles even with my first mile, which was always around 7:30-40 with my old watch. 

I hit a VO2 max this morning of 52

Today was the first long ride of the year for Rhett and I.  It was very hot, but I think we both did pretty well.  The ride went good other than a flat on my back tire and after I changed the first flat, as I was trying to get the tire on, the tube exploded again so I had to replace the tube again.  It was about a 10 minute delay so we were not able to do a short run after. 

Ave speed:  16.7 mph

Well, at 6:40 I started on an adventure in the heat.  It was 95 degrees to start my run with 30% humidity.  Lets just say it was hot and the sun was not even fully out.  I ran down to the lake which was 6.4 miles and then headed to the water as fast as I could to cool off and get a swim in.  It was really busy on the lake with it being Saturday, so I only swam for 20 minutes because I was a little afraid for my life.  By the time I got out of the water it was blazing hot!  I started my run and tried to keep it nice and slow with my HR around 148.  About 4 miles into my run I was out of water and gatorade and I still had 2.6 miles left to run.  Before my run I decided to keep my credit card in my pouch in case I needed it, and I did.  I stopped at a gas station and got a coke and water to try to re-hydrate me and give me some energy.  I drank about half of the coke and filled my bottles with ice and the water and off I went.  Within about 10 minutes my water was no longer cold, but I felt much better.  The sun was brutal, but I made it and am still alive to write about it.  When I got to the house my little boy and wife were out for a little run so I joined them for a few minutes.  It was fun to see them enjoying something I enjoy so much.

It was a fun and HOT adventure this morning, but I am hoping the extreme heat we are experiencing now doesn't stay for too much longer.

My bike tires are flat so I had to go to the gym to get a workout in.  I did 30 minutes in the stattionary bike followed by a weight session.

I did not have much time this morning to get a run in because I was heading to Mexico for some dental training.  I just went hard for 3 miles.

I was in Mexico for some dental training and I did not have anywhere to run.  We basically stayed in a gated community that was fairly small and did not have any roads to run on.  It was frustrating to not be able to run, but I was working so hard I was exhausted most mornings so it worked out.

I slept in this morning to try to catch up on some missed sleep so I didn't have a lot of time to run.  I firgure it will be good for me to ease my way back in after not running for almost a week.  It felt great to run again, but it was really hot!

AP:  8:19

I didn't want to push too hard this morning because I ran yesterday and my calf on the right side was a little tender.  I did the same look I did yesterday but it was a little cooler and I even felt a little rain. 

AP:  8:05

Nice bike ride this morning.  Felt good to get back on the bike.

Started at 5:30 this morning and it was 91 degrees with about 30% humidity.  I am ready for some slightly cooler weather!

I did a run/swim this morning.  Ran to the lake which was 5.45 miles and then did a 20 minute swim.  Got out of the lake and ran home which was a 4.75 mile run.  I took a gu and it upset my stomach so I had to take a pit stop at a gas station.  I did not run for speed, it was too hot for that.  I just kept a steady pace but my HR was pretty elevated (152-159).

I had a nice ride and run with Rhett.  I started my morning with about a 30 minute interval workout at the gym.  I went hard and fast.

Rhett and I did the course we will be doing for our half IM, but did not do 2 laps of it.

After the ride we did a 3 mile run.  My legs were burning on the run, which means I need more reps with the bike/run thing.

It was a great moring of training.

With Rhett and I running the rim to rim grand canyon, Rhett informed me it was time to start running trails.  We headed out to the desert at 6AM and it was already pretty hot.  We started on the trails and I felt really good until about mile 11.  At that point it was getting very hot and I was out of water.  My legs felt fine, but my body only wanted shade and water.  Rhett had some water and shared it with me so that helped a lot, but the heat of the desert was intense for me.  I made it 13 miles, but it took about everything I had.  Sure am hoping next week it is cooler for our 16 mile run.
 

40 minute interval workout at the gym with weights followed by a 22 mile bike ride.  It was a windy morning.  Lets hope the wind brings in some cooler weather.